Getting there…

Resuming speed work after a few months break hasn’t been the easiest thing. Things that used to feel really easy are now somewhat difficult and it’s frustrating to work to get to where I was instead of finding myself achieving new speeds. The good news is that there is light at the end of the tunnel and I’m seeing steady improvements each week. I am by no means “there” but I’m on my way.

This morning I opted for 5 mins hard with 2 min rest/jogging four times with 2 miles warm up and cool down. So 8 miles. It was foggy and disgusting out, but I did eventually get out the door. We get this terrible bone chilling, close to the ground fog that will just freeze you out! I should probably, you know, look in to gloves and tights but I just hate winter.

Annnnyway… 5 mins hard is about a 12oo for me- maybe a little longer so it’s a good workout. The first repeat came in a 7:42 pace, the second at 7:41, the third at 7:35 and the last at 7:29. I think we’d call that a negative split. I think I could have done the overall workout harder, but I’m pretty satisfied with those splits. I haven’t run in the 7:3X range in quite some time and to me, it’s evidence that my top end speed is starting to return. Good news indeed. I think I’m also remembering the joy of suffering and how good it feels when I’m done!

Having a marathon on the schedule is absolutely helpful to getting the work done. I was NOT in the mood to run hard this morning. It was dark and cold and my bed is really warm and cozy. But… knowing there’s a bigger picture and a goal and something looming over me is enough to get me out the door.

Food Progress: To keep myself accountable I’m going to tell you how I’m doing on my goals… So far, so good! No booze since um, Saturday [what a victory since it’s… Tuesday but I digress], I’ve stayed away from the refined sugar despite a few opportunities to chow down on cookies and the like and I’m doing a good job eating balanced meals with fruits and veggies. I’m back on a normal work schedule which is helping tremendously- not working until 8pm and having the ability to go to the grocery store, etc. is massively helpful. I was going to track my calories but I don’t actually think that’s necessary. My little rules should be more than adequate to keep me on track.

The most perfect

I decided to kick off my new year with a nice, long run. I couldn’t think of anything more fun or appropriate to kick off my new year. After falling victim to the iPhone alarm glitch I woke up at 8:35 which is waaaaaaaay later than I normally would. But since I had nothing better to do, I putzed around the house for awhile and headed out the door somewhere around 9.

I decided to run 14 miles and switch up my route a bit. I’m getting bored with all my normal routes and driving for a long run just takes too much time. Or at least lately that’s been the case. So I headed out my door and eventually found my way near the river. First of all, the river is SO HIGH! I’m going to move my important photos and documents to the attic. And no, I’m not kidding. We have levees in worse shape than New Orleans…

Anyway, I ran by the river and through Old Town Sacramento which is a bit like running back in time. All the old storefronts, trains and “wild west” boats are still standing and while it’s a total tourist trap and kind of stupid, it’s fun to run through. I was shooting for 14 miles but felt really, really good so I ended up not turning around until the 15 mile turnaround. I ran all the way home and felt amazing when I was done.  Not sore, not tired, not achy. Just hungry!

I’ve been working a lot on running continuously with no breaks- doing little things like actively avoiding stop lights, double knotting my shoes, etc. I don’t want to stop on long runs because I don’t plan on stopping during the marathon. I was really happy that I only stopped twice in 15 miles- once for water and once for water and gu. And, I ran the last 6 completely continuously with the last mile my fastest.

In yoga we talk a lot about training the mind to focus and be present. I don’t buy everything we talk about there but one thing that has stuck is the question, “when you want to quit, is it your body or your mind?” So yesterday when I was starting to get what I thought was tired I quickly realized that I was just bored. It was my mind, not body that wanted a break. So, I gave my mind something to do and started counting ducks. Worked like a charm!

I got home and realized that long runs don’t come more perfect than that. My speed wasn’t anything to write home about but it was consistent, I felt good and reached my goal of keeping my head in the game. Hopefully most of the long runs during this cycle will be like this but heaven knows that won’t happen!

Food Goals for Marathon Training

Balancing proper fueling/recovery while getting down to racing weight is probably the hardest part of marathon training for me. When you’re running mileage in the 6Os it’s hard not to constantly “reward” yourself with little treats here and there and to eat like a horse. I have a major sweet tooth and I’ve been known to um, snack a bit in the afternoons.

I recently re-read Racing Weight and while it didn’t teach me anything new it was full of good reminders of how to eat properly while training hard. So here’s how I’m going to strive to eat. First, the hard and fast rules…

1. Refined sugar (aka cookies, cake, scone, frozen yogurt, chocolate, vanilla latte, etc] once a week.  Once. It is just too easy for me to go on and on and on with the dessert so once a week is plenty.
2. 3 glasses of wine total per week and never on the weekdays. This is harder than it sounds- a lot of my work bonding is done at happy hours and the like but booze calories are just totally unnecessary.
3. Once per week I’m going to eat whatever I want and not worry about it. At 65 miles per week you can afford a splurge.
4. Drink lots of water and less coffee.
5. Peanut Butter only before or after a long run or before a tough workout.

With those rules in mind I think that my eating will look something like this:

Pre-workout [only if more than 8 miles, a tempo run or long run]
English muffin with PB

Breakfast:
Oatmeal [amount adjusted for miles] with walnuts, fresh fruit and cinnamon or high fiber muffin from Trader Joes with a yogurt

1o:3o AM snack: Greek Yogurt with Kashi cereal

Lunch
Turkey sandwich with avocado and lettuce
Carrot sticks

3PM snack
Wheat thins and cottage cheese

4-5PM Snack
Apple and almonds

Dinner
Whatever I want but it MUST include a whole grain, vegetable and lean protein. No being lazy and eating scrambled eggs all the time…

So that’s my plan. Of course I’ll adjust depending on how I’m feeling but that’s about what I think will work for me.

Also, this little blog is on twitter now, so follow me at @runcommentaries!

It’s official!

Well, it’s official. I’m running the Eugene Marathon. Santa wrapped up my entry and put it under the tree, so I am totally committed. Yikes…

I was actually in Eugene for 5 days over Christmas and did a ton of running. There is something about that town that makes me run like the wind. I had a couple of really lovely easy runs, did a fartlek workout that went really well and ran 15 miles along the river and Pre’s trail.

I can honestly say it was the best long run I’ve had in a really long time. I ran 15 miles at the pace I ran CIM last year and it felt really easy. In fact, I wanted to run slower but my legs weren’t cooperating. I don’t know if it was al the carbs I ate at Christmas dinner, the fabulous weather or what, but it felt great and was a huge confidence booster. Plus, a good chunk of where I ran will be during the marathon so that’s fun!

It was kind of amazing… It was about 47 degrees and the sun came out for the second half of my run. My favorite running weather. I forgot gu so I grabbed some gummi bears at the gas station and you know what? I think they may have worked better for me than gels. I’m actually going to give it a go again… I felt really springy and sugary after eating them!

This morning I took on mile repeats which might be my least favorite workout in the world but the are really efficient and a good booty buster. The first two went fabulous well and came in at around 7:42. I slowed down a bit on the second two and it the felt really hard but I ended the fourth repeat dry heaving so I think it’s safe to say I pushed myself…

After a few solid weeks of training I can say that it really feels good to be back at it. Running easy was a rut that was safe and easy to stay in, but at the end of the day, it isn’t enough for me. I know I haven’t reached my full potential and I’m excited to have a goal race to shoot for. Now I just need to clean up the eating and I’ll be set to go!

Tomorrow I’ll run easy and Thursday will be more fartleks… Then next week it’s back to really structured, intense training. Monk style!

Just some pre-Eugene training thoughts

So I’ve committed to the Eugene Marathon. May 1. 17 weeks from Sunday. I’m pretty excited about it and feel pretty confident in my ability to do well. My brothers and dad live in Eugene, a couple of really sweet girls I adore are also doing the race and it’s a lovely course.

Unlike the last marathon I ran I don’t think I’m going to set an intense time goal until I’m about halfway through my cycle. Last time I was waaaaaat too focused on what was really an arbitrary time that was a bit out of my reach anyway and I ended up dissapointed despite PRing by an HOUR. Now, I’m not going to PR by an hour again but I do think I can PR. And maybe even by as much as 12 minutes. But we’ll see.

I’ve grown a lot as a runner in the 18 months since I ran CIM. I haven’t learned anything huge but I know my body well, how to recover, tricks to keeping my head in the game, etc. I also know that if I don’t meet my goal that the sun is still going to come up and everything will be just fine.

Now, just because I’ve relaxed a bit doesn’t mean I’m not going to train my booty off. I think my mileage will average in the 5O-7O mile range most weeks with a fair amount of good sized long runs. I’m also going to faithfully complete track workouts, fartleks, medium long runs and tempo runs. Even though I really, really hate tempo runs. I’m also going to stay with the yoga since I think it’s really helped me with the mental side of things and the stretching is just so wonderful.

Mostly though, I want to have a good time training. I enjoyed training for the last 2 marathons I ran… sort of. I got so in the weeds and so intense about everything that I kind of forgot to enjoy the journey. This time I really want to make each run count and to have fun doing it.

So those are my ramblings at the moment. It’s all about having fun, working hard while doing it, discipline and smart training. Hopefully all that leads me to a sweet PR and some great memories.

Feeling Super Hardcore

Well, this week I ran in all kinds of freaking weather. Sub freezing temps? Yep. Snow? Yep. Wind and rain? Yep! Good, normal weather? Nope!

I had fun running in DC. I ran all around the ‘burbs in Virginia and over into Georgetown, around Teddy Roosevelt Island and just had fun exploring. When I’m there I always take the metro everywhere so it was fun seeing how everything is connected above ground! I had big plans to do my long run on Friday and do do the National Mall/Monuments/Georgetown run but after the snow the roads were icy and I’m from CA- I don’t do that. Next trip.

I was actually surprised how well I did running outside in the cold weather. One of the days the temps were in the teens and I thought I’d die but surprisingly I felt fine the whole time. On Thursday it started snowing during my run and despite a frozen ponytail I felt fine the entire time. Maybe I’m not such a princess afterall! I realized you just have to cover your ears, hands and ankles and it’s fine. Oh and wear layers. It really is about the layers.

It also made me appreciate California. I ran on the treadmill two days I was there because I don’t do below zero temps and the ice on my last day was scary. I never have to run on the treadmill here- even in the worst storms it’s possible and safe to run outdoors.

I returned home to California after a horrific flight [well, ok the flight was fine but I was delayed 7 hours and stuck in Dulles and arrived home at 7am instead of 11pm] to wind and tons of rain. After sleeping most of the day away on Saturday I went for a little 6 mile jog to loosen myself up and work off all the holiday-ness I’ve been eating. Running in the rain felt shockingly warm after DC and it felt great to move a bit.

This morning I ran 13 miles through a freaking downpour. And I mean downpour. I took a page out of my own sightseeing book and decided to run through the “touristy” parts of Sac [to be clear, our stuff isn’t THAT cool]. I ran through old town, to the train museum which is apparently world class, around the Capitol and through midtown. Although it’s just a couple miles from my house I’ve never really done that. The rain was fine… once you’re wet, you’re wet but the wind was not okay. At one point the gusts were so intense that it blew my hat off my head!!!

I didn’t really do any speed work this week but I think I ended up in the neighborhood of 53 miles and considering I was across the country and back on top of all the various weather, I’ll take it!

This week I’ll do what I can on the speed work front but I have more travel planned so we’ll see… But once the first of the year hits we are in full blown, go for broke hardcore marathon mode. No skipping workouts!

I said brrrr, it’s cold in here…

I’m in DC this week messing around, seeing friends and enduring 19-degree weather. FYI if you’re a Californian that’s really, really cold. Like, really cold. It was BELOW ZERO with wind chill when I got off the plane. I don’t even know what to do about that.

So running around here means dodging traffic, wearing a ton of layers and gloves and a hat and hoping my cheeks don’t freeze off. It’s pretty fun running down the National Mall, around monuments an through Georgetown but oy, so so cold!

I haven’t done any kind of speed work because I’m afraid I’ll hit an ice patch and go flying but I’m getting my miles in. It was also nice running today and getting admiration of the locals. Makes me feel like less of a precious Californian. Even though I am. And that’s A-OK with me!

Running somewhere new always feels fresh and it’s a great way to explore the city, but it also makes you appreciate home and the familiarity of my routes there.

I’ll try and take some photos on my run but I’m discovering that iphone + gloves = you drop it a LOT so no promises!

Hanging out in front of the Capitol

Greatness is the sum of small parts

I firmly believe that setting yourself up for a good marathon or season of racing is the sum of a lot of small good decisions. The big stuff matters- the super long runs, the key workouts but more than anything consistent mileage and workouts with good eating, sleeping and recovery add up to take training to new levels. And the little decisions matter a lot!

If I’m being totally honest, my decisions lately have been a little so so. Rather than roll my legs I’ve been laying on the couch. Rather than the carrots, I’ve been going for the Christmas cookies. It is what it is, but none of that is going to get me to a PR in Eugene. A bad night of eating can lead to a bad tempo which is a waste of a key workout. Or, if you have a good workout and recover poorly, you aren’t going to be able to hit the next one.

I realize it’s Christmas and tis the season to drink wine and eat cookies and all that. And let’s be clear, I like to do those things and life is short so I will. That said, I’m almost ready to get back to a more monastic runner lifestyle so I can really commit to my workouts and running. I don’t think I’m going to be crazy and totally ban sugar during training but I do think I’m going to put some serious limits on what I “can” and “can’t” do. Limits work for me and I’m going to need some boundaries.

I learned a lot the last time I trained for a marathon. I learned how to recover, that if I’m going to run crazy amounts I need to sleep crazy amounts and that  I can push when I really need and want to. But more than anything I learned that marathon training in particular is very cumulative. It’s not like a 5k or half marathon training where you can fake it a bit. You really have to make consistent, good choices to get the best out of your body.

Having a big goal is good. Without something big and scary looming in front of me I’m not going to put the cookie back, do that extra set of pushups or get that hour of sleep. So I’m committing to the big goal so I can meet lots of small ones along the way.

—–

Running this week was good! I did a tempo run, a fartlek and a sort of long run. I also went to yoga SIX days this week which has left me really sore! I can tell it’s making me stronger though.

I also hosted a Christmas party for 53 of my closest friends which meant I baked for 11 hours straight, standing on tile which left my feet and legs surprisingly sore. I felt it on my 12 miler. Oy. FEET HURT!

This week I’ll be kind of all over the place but I’m looking forward to some good runs. I mean, I have a big goal don’t I?

I did a tempo run, and I liked it!

Yeah, you read right. Stop the presses. I did a tempo run and I enjoyed it. And felt good doing it. Amazing. I hate tempo runs!

I was feeling inspired after Sunday’s marathon and commiting myself to the Shamrockin’ half marathon so I decided to attempt 2 x 2 miles at the pace I hope to run the half. I’ve been feeling kind of yucky in the IT band lately but it’s not bad when I run, so what the heck.

Warmed up, felt surprisingly good and started my tempo session. I couldn’t keep myself at half marathon pace and my first mile came in at exactly 8 mins. Ooops! I tried to rein myself in and run more like 8:1O but it just wasn’t happening! Second mile came in at just over 8 mins, maybe 8:O2 and my 3rd and 4th miles were both sub-8 mins. Needless to say… I was really surprised. Now, that tempo run is NOTHING for me to write home about and I certainly have done that workout faster, but I’m happy with the effort I put out there today.

I cooled down for 3 miles and just enjoyed myself. Today was the first time running a tough workout actually felt fun. I was a sweaty, disgusting mess when I got home [sorry to my east coast friends… I had to lose my shirt half way through because it was really warm and the long sleeves were killing me!] but it was the good kind of mess. The kind where you know you put some good effort out and put solid training in the bank. It was a gorgeous, warm day- one that reminded me why on earth we do this!

On Thursday I’m thinking I’ll do another fartlek workout. Maybe one a bit harder. Hold your horses people! I’M BACK!

What we do is special!

Yesterday I went out to CIM to see a bunch of friends run the marathon, to help with the kids’ run and to cheer on random folks. It was a pretty inspiring day! I’ve spectated a marathon before but yesterday was just special!

My day started at 5:45 AM when I arrived to help with Girls on the Run and the kids MaraFUNRun. I hadn’t really intended on running with the kids but I ran the 2.62 miles with them cheering and yelling the whole way. It was so incredible to see so many little kids running with their aunts, uncles, parents and other adults in their lives and accomplishing something a lot of adults never will. I tend to get caught up in goals and PRs and finish times but yesterday it all seemed so small when running with so many kids!

Once we were done I hung around and watched the elite men and women finish the marathon. The leader finished in the 2:11 neighborhood and apparently led the entire way. The elites were amazing! They look like gazelles and looked fresh as daisies after they finished! Well, one guy puked, but the rest looked great!

After that was done I found my friends Emily and Angela by accident [and yes, if you were wondering, their team did win the relay!] and started cheering on our teammates and other runners. Like I said, I hadn’t intended on running that day so I was definitely wearing yoga pants, old old shoes and a jacket but I decided who cares and joined them for a couple of 2-mile jaunts along the course. I got to see pretty much everyone I wanted to and was so inspired by the marathoners! I cheered and yelled like a crazy person and did my best to be encouraging.

It was pretty funny seeing folks at mile 24. Some were all smiles and super happy, others were literally bleeding and barely moving. There was also a huge, huge difference between the early packers and mid packers. The front of the pack had a lot fewer headphones, a lot smaller of folks and a much  more serious vibe. It made me want to be at the front!

After the race I took a nap and went to my team’s end of season party. It was really fun to see everyone out of running clothes and in real clothes but it was even more fun to recount our year together. I didn’t have my best year in terms of PRs but I think I had the most fun running this year. The camaraderie of a team and a group is awesome. I sat in the restaurant last night and saw folks who ran a marathon just after breast cancer, who ran in memory of friends, who pushed through injury and weird schedules and disappointments and was reminded, again, that what we do is special. Not everyone is willing to get out there and put themselves on the line to acheive big goals. I had a lot of teammates do well in the marathon yesterday but some fell short too. They dreamed big and shot big but fell a bit short. But you know what? It’s still special.

Yesterday was exactly the day I needed to recommit myself to running well and to getting my act together. No one did well yesterday by accident. It was the result of hard work, sacrifice and team work. So I’m in!