December 29, 2009
December 24, 2009
December 22, 2009
December 17, 2009
December 16, 2009
December 12, 2009
December 9, 2009
December 8, 2009
December 7, 2009
December 6, 2009
December 3, 2009
November 28, 2009
November 26, 2009
November 22, 2009
November 18, 2009
November 15, 2009
November 2, 2009
October 31, 2009
October 29, 2009
October 27, 2009
October 25, 2009
October 24, 2009
October 22, 2009
October 21, 2009
October 20, 2009
October 19, 2009
October 15, 2009
October 14, 2009
October 13, 2009
October 10, 2009
October 9, 2009
October 7, 2009
October 5, 2009
October 3, 2009
October 2, 2009
Blog reader Sarah asked the other day how I’m approaching my taper, and I’m just so excited that anyone cares about my tapering that I’m going to post about it. As a coach-in-progress, I might not have the race times to claim my racing record is my best qualification, but I am very good at tapering. I excel at slacking off, so I can bring some authority to the notion of tapering."
Also, thank you to Runner's Rambles for commenting on my blog. BUT, much more importantly, g'luck to this East Bay runner who will be rocking the Sacramento Cowtown marathon this weekend :>
October 1, 2009
September 30, 2009
September 29, 2009
September 27, 2009
September 25, 2009
September 24, 2009
September 23, 2009
September 22, 2009
September 21, 2009
September 19, 2009
My legs felt tired a few miles into the 15.5 mile run in Alameda, but the pace section woke them up with a jolt....Actually, the 6 miles at goal marathon pace (GMP) felt a-okay, and I hit my 8:58 pace!
I cheered the successful long run with pumpkin beers this afternoon...It's amusing that *this* is my "easy" week- with a 15 mile run that ends with faster miles! But I know that next week will be a tough training week, so I'm going to try to get extra sleep this weekend and pamper my legs for a few days :P And I also know that NYC is getting closer & closer--hooray!
September 18, 2009
It's the end of the week, and, for us Jews, the end of a year. Rosh Hashanah is tonight and Saturday, so I could make a couple running resolutions for the new year. However, I'd rather wish everyone a very happy, healthy, and sweet new year!
September 17, 2009
Today's rest day from running was a very rough day. Just one of those no-good days. In other words, my hardest workout of the week is dealing with grad school stuff :( It truly makes track workouts feel like red velvet cake and 19 milers like a nice slice of peach pie with vanilla ice cream on top. I promise I'll fix this day and bad-attitude by chillin' tonight and runnin' my heart out on tomorrow's tempo run.
September 16, 2009
Well, today's run could have added some fine-grained detail to that unit. Jess and I ran around Lake Merritt, through downtown Oakland, and eastward on Embarcadero. We even crossed a small bridge to the Coast Guard station on Alameda! I enjoyed the new and flat route, which paralleled the 880, even though it was a little loud at times...Fortunately there were sidewalks for the entirety of our 10 mile urban route. We saw plenty of trucks turning into and out of the Oakland docks, cargo ships, side of the highway hotels, plus geese and city birds. There were a couple other runners, plus some folks out fishing on the docks.
September 15, 2009
Since I woke up tired and confused about how to cram everything into today, I ended up pushing this workout to mid-morning, and it was sunny and hot. The goal was seven 1 min. uphills, and I felt terrific through the first four hills. It turns out that my last 3 repeats were my fastest, so my legs weren't dying from the uphill efforts. And I really felt like I was recovering quickly on the 2 min. jog back down the hill. Somehow the hill repeats (at 5Kish effort) woke my legs up, and they feel better than they did before the long run :)
I love running because, if I motivate and persevere, the big and hard workouts turn out to be molehills, and--worse comes to worse--they're speedbumps toward my improvement as a runner.
September 14, 2009
Lovely runs to look forward to--two 20+ runs and longer steady state runs between now and early October...Yes, it's feeling closer to *GO* time, so I should start planning my marathon-day outfit, etc...
September 12, 2009
Despite the rain and storminess, I drove out to Great Highway in SF, and ran up past the Cliff House, then through Golden Gate Park past the De Young Museum (I should check out the Tut exhibit...), hearing some major rumblings 'o' thunder :O I ran back down through the park and out along Ocean Beach. There was some tiny hail at this point. Then ran up Lincoln to Sunset Ave. (site of my infamous fall during SF marathon trainin).
Sheesh- I guess it was quite a tour of the Richmond/Sunset!! All in all, a damp 19.4 miles. Thank goodness for hot showers, cold beers, and delish burgers :P
September 11, 2009
The 35 minutes at steady state pace went well. Yes, I had to dodge some pidgeons :( There were a few moments in which I had to remind myself to take a deep breath, focus, and push my legs. Focusing really helps me get my speed where it needs to be. But on the positive side--I felt strong during the last 5-10 minutes of the steady state effort. More and more, I'm noticing that it's my legs (endurance) and not my breathing (cardiovascular fitness) that want to give up :O
A Note-- eight years ago was 9/11. I was training for the Chicago Marathon and heard the news on Alli's car radio. Many, many things about the world, my family, and myself have changed over the past eight years. However, I am still training for a marathon. Run on.
September 9, 2009
J and I got down to business, cranking out 800s. I ran six 800s at 3:44-46 pace, with the last interval at 3:40! I think the fifth interval was the toughest, and I felt a bit woozy at the end of the workout. Fortunately, we treated ourselves to Arizmendi, and there's nothing a blueberry muffin can't fix ;) Currently, I'm scheduled to do a hill workout next week but am tempted to return to the track...
September 7, 2009
What else is on tap for this week? I return to the track for 800s (gulp!) and have another steady state run (with 35 min. in the steady zone). My long run is 19 miles (already!), and I'll probably head to SF this weekend to do that workout.
September 6, 2009
September 5, 2009
The 18 mile run went great, and I had plenty of energy in the last few miles! In fact, the final mile before the cooldown was my fastest! Now I'm a little tired, but pleased that I ran 46 miles this week.
September 4, 2009
I started the tempo portion at 8:19 pace and finished at 8:11 pace, and that pace fit nicely in my goal range of 8:09-8:30! The best news is that, even though I was working harder than usual on the run, I wasn't gasping or straining to hit those paces. This makes me feel more confident in my overall pacing goals :) And confidence is a great thing!!
September 2, 2009
My body seems to be handling the ramp-up to higher mileage and tougher workouts very well (knock on wood). I'm noticing that my appetite has increased, especially for rich foods like peanut butter, cheese, and chocolate ;O I should post more about my snack attacks (for now, let's just say that I can consume a lot of fresh mozzarella or cheddar cheese or chocolate cake)! And, mentally, I'm already getting psyched about the festivities and hurrah of a big-city race!
September 1, 2009
I still need to complete hill and tempo workouts before my weekend long run of about 17.5 miles...
August 29, 2009
-I drank a bit too much Lillet last night
-I didn't sleep very well
-When I woke up, I was dehydrated & had the tummy wummies
I continued my morning routine of coffee, toast with peanut butter, and some extra water.
-I noticed it was h-o-t. Yes, at 6:30 in the morning (so I wore my ultra cool running skirt) :O
I was out the door before 7am and was pleased that the leggies felt good, even after the steady state!
-I had an UBI...in other words, I had to find a bathroom while on-the-run. Thanks, Beanery on College Avenue--you saved me ;>
I got into a decent groove and, before I knew it, I'd run about 6 miles. Alright.
-It got HH-O-TTT....and I was low on water
-Stopped at UC Berkeley gym to refill my water--that also saved me!
The miles went by quite quickly--though I wasn't aiming to hit any specific paces, especially with my dehydration/tummy issues and the day's warmth. I still felt strong and had energy around 14 miles.
All in all, I completed the 15.8 mile training run, which made me stronger AND got me closer to being ready for NY. I'm hopeful that it won't be that hot in NY in November, and I don't plan on drinking any Lillet the night before! Ah, lessons learned.
August 28, 2009
Something to inspire: A lovely posting (by a triathlete mommy) on why us endurance athletes do what we do (hint- it's not that we're addicted to gatorade.
Do-over: Today's my second chance at the steady-state run. I hydrated last night and am feeling ready to show this workout that *I* am the boss ;)
August 25, 2009
Final stats- about 65 minutes up to Hampton Road with six 1 minute (.11 mile long) hill repeats.
August 24, 2009
I felt strong on the run and think that the jump up to 9-11 miles for medium long runs won't be so bad!
-Medium long run (done!)
-Hill repeats- 5 X 1 min.
-Steady state run (?)
-Long run 15-16 miles
August 22, 2009
I picked up an almond latte from the Beanery before heading home--where I discovered that my hubby had gotten me a lovely bouquet of purple flowers from the Farmers' Market!
August 21, 2009
The first mile was spot-on, and I was feeling confident, perhaps over-confident. The second mileish was tough stuff, and I was breathing hard to maintain a 9:01 pace--ouch. I even considered shortening the pace portion...But I hung in there and worked it out. In fact, the last mileish was sub 8:40! I'm proud that I managed to stick with the steady-state workout, which Kenyan runners adore ;)
August 20, 2009
There are a bunch of things that I loved about SF marathon training, including the medium long runs and the pace runs, so I'm keeping those...I'm eager to ramp up my during-the-week medium long run (up to 120 minutes!). I will switch up the long pace workouts so up to 10 miles are at GMP. But I may do sets of 4-5 miles at GMP instead of running 8-10 miles at GMP in a row!
Of course, I'm adding a new type of workout, too...Tomorrow I'll go on my very first first steady-state run, which is similar to a tempo run but slightly slower and a fair amount longer. Mcmillan recommends steady state runs and prescribes appropriate paces for those runs, and I think that alternating tempo and steady state runs will be fun :)
Finally, I've set some speedy new goal training paces based on a 3:55 marathon. We'll see how the next few weeks of runnin' feel--especially the 8:40 steady state and 8:25 tempo pace runs-- to determine whether I can hang with this shoot-for-the-moon goal :P
August 15, 2009
Today's run on new roads in New York was fun, and I enjoyed running with Mia. There were some rolling hills, and we saw a gorgeous barn home. Plus, I noticed an assortment of roadkill (turtle, bird, and hamster?). I made sure to touch my belly button (a tradition of Jeff) to honor the spirits of those little beasts that passed away. Yes, today's run was an adventure, partially because it was new and maybe an eensie bit because every step is an adventure!
My 55 minute run was partially on a great sidewalk past cutesie stores, City Hall, and several fields. Ah, the greenness of the east coast! Then I turned off the road and onto a path. The amazing path traversed between homes, across fields, and through shady woods. The kicker--a wooden bridge over a swamp. It was a gorgeous run that really inspired me to enjoy every second outdoors and to transcend the concrete and bond with our greeny world :)
August 12, 2009
August 10, 2009
August 8, 2009
My legs felt great, and the sunny heat was a pleasant change from the grayness. The route included a section on a path parallel to Park Boulevard, and I should run up to Park Blvd. more often...
August 5, 2009
I really should go up to Tilden Park more often, and I certainly need to take advantage of the awesome parks in the Bay Area to create some new running routes.
August 4, 2009
Today's run was nice and sunny, and it actually felt summery in Oakland. I took it easy and relaxed/jogged up a few hills because I definitely need and want my legs to fully recuperate.
August 3, 2009
Yes, talking is great medicine, and I appreciate the denizens of family and friends who lend me an ear or two. BUT, the best med is running. I set off today for a therapeutic run. About ten strides into the run, I was oh so thankful that I could get out and run. Working my way up the Arroya Ave. hill, I realized that I was working and sweating out my problems, issues, worries, and fears. Yes, I cruised home feeling much, much better.
I want to end with a little note to a dear friend....
Thank you very much for supplying me with the right dose of happiness and sweet relief from the everyday grind. You rock!
August 1, 2009
I wish I could say that everything felt great, but my left hamstring does feel twingey. Afterward, I did some major stretching. Jeff was oh so kind to help pull up my left leg so I could stretch out the not-so-happy hamstring. I did a bit of reading on hamstring issues in runners, and it seems that gentle running followed by intensive stretching is a reputable treatment for tight/strained hammies.
July 27, 2009
After a very slothful Saturday, I enjoyed a pasta dinner at home with Trader Joe's marinara sauce and red velvet cake from the Grand Lake farmers market for dessert! I got in bed before 10pm and actually managed to fall asleep without too much tossing and turning.
Rise and Shine:
I woke up with my 3:45 am alarm. I chugged some water, made coffee and toast with peanut butter and watched a few minutes of Valley Girl on tv (who knew that great 80s movies would be on at 3 am?!?). I took a quick, hot shower to help warm up. I got dressed and sunscreened up and felt surprisingly awake and alert. Thanks to adrenaline, it really didn't feel like 4 am. By the time we got in the car, I had the butterflies. Fortunately, the drive to the start was easy, and I only had to walk a couple blocks to the starting area and, oh so important, porta potties! After taking care of business, I walked and hopped around to get a little blood flowing and burn off nervous energy, and waited for Jenica in the dark with a zillion other runners doing their thang.
We lined up together in the 4-4:15 corral with full and half marathoners mixed together. I need to mention that races that combine fulls and halfs are kind of demoralizing for fullers. It's really not fair to see the halfers at mile 12- they have 1 mile to complete, but you have 14 to crank through. And at mile 20- they've done 7 miles, while your leggies have already done 20.
Start it Up: Miles 1-4
I stuck to my race plan for the first few miles. I kept reminding myself that it should feel too easy. If the pace felt at all hard, I forced myself to relax and jog a few steps. My breathing was easy and there wasn't a niggle or ache in the leggies. It was quite grey and cool- absolutely perfect running weather. I tried my best to run in straight lines and not do too much sprinting around people or weaving around because that only wastes energy and adds mileage.
Over and back the Golden Gate Bridge: Miles 5-10
Crossing the bridge was hectic, to say the least. I couldn't get in a relaxed groove because we were so packed on the bridge. Not everybody was so-well versed in race etiquette; there were walkers on the left and people stopping to take photos. So I had to dodge some mayhem. I felt really strong around mile 8 and ran with a really nice woman from BC, Canada, which was a great distraction.
Happy Miles: Miles 11-12
I worked hard getting up the Presidio Hill but had a blast cruising downhill toward Baker Beach, which was the most scenic part of the race course. The Pacific Ocean looked rad. I turned on my iPod, enjoyed the playlist, and found a good groove. These miles were pure flow because they felt more like a dance than a run.
In Da Park: Miles 13-19
I admit that the downhill through the park was fun, and I felt strong and terrific at mile 12ish. I looked around and was proud to be surrounded by other tenacious runners and was feeling confident in my ability to hang on! In fact, it was feeling too easy, but I told myself to concentrate on these middle miles of the race. Then there was an interminable, gradual climb through the park with the 2nd half marathoners. We had to read a bunch of signs to stay on course, and, at one point, I thought I'd gone in the wrong directions and almost broke down. But then I realized that I *was* on track with the full marathoners. Oh lordy, so many miles in that park. To add insult to injury, I've trained so much in that park so the views didn't provide any distraction.
Haight Street: Miles 20-21
I had some pep at the beginning of Haight Street because I was stoked to have exited the never-ending Golden Gate park. My legs still felt decent , and I think my music and the mile 17 roctane was helping me. I was smiling and encouraging other runners, which also motivated me.
Mission Runpossible: Miles 21-22
Running down 16th street is when things got a bit weird...A bit past Mission St., I noticed that my visor was sliding down over my eyes, so I had to keep pushing it up. This had never happened before on any long runs, so I was a little annoyed and took my visor off. This might not sound like *that* much of a big deal, but you can ask anyone, I wear a hat or visor for 98% of my runs. Therefore, in hindsight, I'm deeming the visor removal around mile 21.5 as the beginning of the wall. I just don't think my brain worked quite right after this point!!
Potrero H-E-L-L & Dog Patch: Miles 22-24
To be fair, the Potrero neighborhood is totally rad (ie- delish Goat Hill pizza!). Plus, a friend from grad school was oh so nice to come out on Connecticut St. (at mile 23) to cheer me on (thanks, Lisa!). But, honestly, I was in my own personal runners hell during the segment through the Potrero Hill and Dogpatch neighborhoods of SF. There were some odd hills and plenty of turns. Yes, my legs were moving. In fact, I felt like I was working really, really hard to eek out a slooow pace. Oh well. I was progressing along the course and not stopping. Just telling myself to go another mile. I was staring at the ground.
At that point, there wasn't that much reflection or body-checks happening, and I'd forgotten about the various strategies for dealing with handling long runs. In future races, I'd love to remember to use my strategies to dig deep, breathe deeply, and say positive mantras during the final miles (I honestly think that's the #1 thing I need to work on!).
Ball Park: Mile 25
Yeah, I could see AT & T Park for awhile before getting there (due to the sloooowed down pace). I think I recall 'Highway to Hell' playing on my iPod- yikes! At this point, my breathing felt strange- somewhere between a hair ball (well, what I imagine a hair ball feels like for my cat, Amiga) and an asthma attack (which I've never really had). I actually forced myself to slow down to remind myself to breathe in and exhale; it was almost like I lacked the coordination of my nose, mouth, lungs, etc.
I was definitely looking forward to seeing that baseball stadium because I knew that meant that I had just another mile to survive. You'd think I was a crazed Giants fan or something, but I'm not! I ran for a little while with a really nice woman with long braids. We encouraged each other, and she was so sweet. It was helpful to get the positivity at this point in the race. After passing the stadium, I tried to figure out how to pull myself together so Jeff (who was going to be spectating around mile 26) wouldn't think I'd totally lost it. At one point, I was going to beg him to walk with me. Then I told myself that I needed to pick it up and force the speed when I saw him. But I also *had* to share with him that I was in pain. Don't know why, but it was really helpful to tell the hubby that I was suffering. I suppose I needed him to carry a bit of the exhausted pain for me :(
Finito: Mile 26
With the finish line in sight, I knew I needed to book it to get in under 4:20. I kicked and couldn't really feel my legs but focused on the big finish line banner and finished in 4:19:30. I'm proud to report that I finished in the top 30% of female finishers.
A fun statistic is that, according to Garmalade, I actually ran 26.6 miles (dang those extra .4 miles!) at an average pace of 9:46 min/mile, so if I'd run exactly 26.2 miles at that pace, my finish time would have been a smokin' 4:15!
The post-race celebration included fried chicken at Luka's plus grapefruit cocktails to die (or run 26.6 miles) for! And about 36 hours post-race, I have extraordinarily sore hamstrings and quads but I can say that I still love running and crazily want to complete more marathons ;)
July 26, 2009
There were hills. My version of hitting 'the wall' around mile 22 felt more like I fell off of a cliff into a vat of molasses. In other words, yes, the wheels fell off somewhat. But it was fun! Some highlights-- J also got a new PR, and I had some nice conversations with fellow runners on the course.
And here's a video from mile 26 (thanks, Jeff!) and a race report will be written later...
July 25, 2009
What now?? Should I get fired up or just nervous or....
Seriously, at this point I feel quite lazy. I guess the work starts tomorrow morning :) And, in 24 hours, the race will be done, done, done. Woh!
July 23, 2009
July 22, 2009
For New Orleans, I trained with a fundraising group. Prior to signing up for the marathon group, I hadn't been running more than four miles for several years, so I didn't start training with the highest fitness level. We actually did a 26.2 mile run/walk during training (all around Golden Gate Park and Sunset Blvd which took FOREVER)! However, during the week, I ran a couple times a week on the treadmill at the gym--pretty sure I didn't run more than 4 miles. I also recall doing jumprope stuff and triceps exercises at the gym with Ang. I was dating Jeff before the New Orleans marathon and distinctly recall us going to out to mega-huge pizza dinners after my training runs, as well as his very sweet encouragement in the days before the race. Thanks, Jeff!!
How has our training for the SF marathon been oh-so-different?? Well, for starters, I trained consistently for about four months after racing a half marathon in 1:51. I ran five times per week, including medium long runs of around 9 miles. The midweek workouts also included hill repeats, track intervals, and tempo runs. I did long pace runs, with 4-7 miles at goal marathon paces of sub 9:20 and plenty of sub 9:10 (yeehaw!). In those previous marathon training cycles, I didn't have Garmalade so couldn't track my speed or weekly mileage. All that variety helped add purpose to each run, each week, and the steps toward race day. At the same, oh my gosh, that's a lot of big, fast new stuff :) So, right now my questions and concerns are *not* about did I train enough, but about whether I trained too much or will be 'peaking' at the right time. I'd like to peak this Sunday morning- sometime between 6:06 am and 10:20 am would work perfectly for me and my dear PR ;)
July 21, 2009
July 19, 2009
- easy 35 minute run
- 3-4 X 400s at cruising speed
- jog 30-35 minutes on Friday to shake out legs (nice & flat--will probably go up to College Ave.)
- Sunday morning RACE !!!
July 17, 2009
July 16, 2009
10) Enjoy the mandatory, professional-grade laziness of taper week
9) Hydrate & eat more pasta than humanly possible
8) Wake up at the ungodly hour of 3:45 am (that's *not* a typo!)
7) Cross the Golden Gate bridge via foot
6) Guzzle free electrolyte drink (that may or may not taste like disinfectant)
5) Consume Roctane and caffeinated Gus to your heart's content
4) Listen to cheering and groovy tunes
3) Run under the Bay Bridge when oh so close to the finish
2) Get another medal because every girl loves her hardware ;)
July 15, 2009
At today's tempo speed, I could feel my legs working at a nice rhythm but still had some control of my breathing. I take that as a sign that my legs, heart, and lungs are more than ready to work hard at my marathon pace (quite a bit slower than this half marathon pace tempo). The last couple minutes were tough but not I-wanna-quit tough...So physically and mentally, all twenty minutes of the tempo went glowingly well; can you tell I'm still on my runner's high?!?
A big part of running--no matter how fast or how mellow--is confidence. If confidence was a commodity, I would not be a millionaire. All of this is to say that I will train my mind over the next eleven days to have some faith, to keep believing, and to buck up my confidence in my hard training and ability to run a rad race on July 26.
July 14, 2009
- eating a late breakfast
- going to Best Buy to get a new pair of earbuds for my iPod & IKEA to get a frying pan and assorted kitchen accessories
- wandering around 4th Street and selecting a nice bottle of white wine to enjoy with the hubby
- going to Trader Joe's to purchase cheese for dinner!
- catching up on life to-do list (ie- writing thank you notes and setting up webcam)
- thinking about going for a swim (but didn't--even thought it's very, very hottt!).
July 11, 2009
B-Brooks- my rockin' shoes
D-dogs that jump on/chase/follow you
GMP- goal marathon pace
Gu- energy gels
HMP- half marathon pace
J-Jenica- my lovely running partner extraordinaire
L- long run
N-nice day for a run
O-off, as in day OFF
R-run, run, run
S-skirt, as in sassy running skirt
U-up, as in up massive hills
V-vomitous, as in feeling pukey at the end of a hard workout
July 10, 2009
Last week over a family dinner, I blurted out that my goal was to run a marathon as fast as I could without becoming obsessed over how fast I'm running ;) In other words, I want marathoning to keep feeling fun and not just be a number on the clock. I love running for what it lets me see and feel, and I really appreciate the experiences its given me. I am fortunate to have the space, time, energy, and health to run; racing is an even bigger privilege.
It made me realize that my GMP is much, much easier when I haven't already run 12+ miles. It also struck me that I'm going to have to really concentrate at the start of the race to stick to my plan of running 9:35 miles....it would be quite easy to get swept away and run 9 or even 8:30 miles at the start--and that would leave me in a world of pain at the end of the 26.2 :(
Tomorrow's 12 mile run will be a plain, vanilla long run. No fancy paces required! But I'm in hammer time--when the only thing left to do is hammer together the pieces. And save the race legs for race day.
July 8, 2009
After three months of long runs and hill workouts and assorted track workouts, and it was time for a pure 800s workout. It was a warm morning at the track, and there were plenty of other runners and walkers completing their regimens. I did five 800s, with the first one a 3:38, a couple 3:41, a 3:47 (still in my pace range), and a final gut-busting 3:39.
Something about this track workout was so energizing, probably because it gave me the good kind of tired!!
July 7, 2009
- Medium long run- 80 minutes (Did that today, thanks to some extra motivation from J!)
- Track- 800s- will tackle them tomorrow morning with J
- Tempo run (at goal marathon pace)
- Long run- 12 mellow miles
July 6, 2009
With less than three weeks till the marathon (I swear that someday I'll stop being a perennial countdown timer), I think I can make some more detailed pacing plans...Right now, I'd love to run a slight negative split. So, I'd like to start around 9:45 pace, then run the first half around 9:30-9:35 pace. After mile 13 or 14, I think I should try to run closer to 9:05 pace and see what happens! Of course, it all depends on how much rest and TLC I can give my legs during the taper. My health or the weather could always throw a big wrench into things. But, whichever way the wind blows, it is exciting!
July 5, 2009
So, after fooling around too long with my online mileage tracker program, I need to shower and get back into the groove of paper-writing...
July 3, 2009
I drove out to Walnut Creek bright and early in the morning. When I started the run on the Iron Horse Trail, I still wasn't clear what my plan was, but the running felt good. My legs had energy even though it had been a fairly high mileage week. I let myself run at a medium pace for the first 12 miles. It was warm-to-hot, for sure. By that point, I'd had plenty of fluids, 2 gels, and was listening to music.
For the pace miles, I think I split the difference because my first 4 miles were sub 9:20, and the next 2 miles were sub-9. The last mile was 8:24 :> I was pleased that the miles got progressively faster. I noticed that I do need to concentrate to maintain a 9:20 pace but it never felt hard, and I never got out of breath at that pace. I didn't feel the 'wall', and I had a bit more energy than June's SF 20 miler. On the last mile, I dug pretty deep and reminded myself to kick it in! At the end of the run, I was a hot and sweaty mess but wasn't feeling heat strokey or anything too awful. Always good.
The good news--the 20 miler is done. The great news--my legs feel decent. My quads and feet feel fine, though tired. The awesomedawesome news--my turkey sandwich was delish & there's a watermelon & corn on the cob waiting for me...
June 30, 2009
Today it struck me that this is the last hill workout for this training cycle. Yes, with 26 (gulp!) days till the SF marathon, it was time to suck it up and push myself up some hills. I told myself go, go, go. I did one repeat for my nephew. All in all, I tried my best on all 6-one minute repeats and Garmalade let me know that I did a decent job of keeping an even pace on each of the hill repeats. The hill was a bit steeper than the one I'd selected for the 90 second repeats, but my legs felt decent afterward.
With 26 days to go, there's still some quality training to complete before raceday. Most important will be Friday's 20 mile pace run, but there's also a medium long run and an 800s track workout to look forward to :) I need to stay hydrated and do some healthy snacking to gear up for those workouts. I also need to remind myself that I've trained hard and can have some confidence in my endurance, strength, and speed. That means I need some more positive talk! No matter what- it'll be a 26.2 mile journey.
June 29, 2009
This week has some high mileage plus a 20 mile marathon pace run on Friday...Fortunately, my legs feel fairly fresh and ready to gogo!
June 27, 2009
I flew back to west to California yesterday evening and carbo-loaded on a delish bowl of Mexican chicken and rice at the Dallas airport! I was aware that waking up early and cranking out a 14 miler would be a necessary evil! This morning, I ran northwards on College Avenue and around the Cal campus to North Berkeley. The miles really flew by, and I zoned out and aborbed the wonders around me. After 7 miles, it was time to turn around...So I headed south to Oakland--home sweet home with Jeff and Migs.
June 24, 2009
June 20, 2009
1 new music mix for the ipod
3 gel snacks
3 bottles of water (probably not enough)
3+ bandaids (more on that later)
6.5 pace miles
20 miles total
I earned some battle scars from today's 20 miler in San Francisco. We started near Golden Gate park and ran up to the Cliff House because I love hills. Then we ran back to Lincoln Ave. and went up to Sunset Ave. Running up Sunset Ave. was a treat and discovering Stern Grove park was quite nice. Around mile 8, while running back down Sunset Avenue's dirt path, I tripped on a rock and kersplatted to the ground. I landed hard and flat on my hands and chest. Oopsies!
Unfortunately, I skinned one of my knees and the palms of both hands pretty bad. After taking a moment to assess the situation and squirt some water on the smartly bleeding wounds, J and decided that we needed to procure some first aid supplies. Fortunately, we found a small hardware store in the primarily resisidential Sunset district. The employee was a super nice and helpful dude who concerningly asked me if I was okay...I think I may have resembled an assault victim :( J and I took care of the wounds in the small bathroom by washing my hands a few times with very soapy water and then 'borrowing' some bandaids...Thank you, Noriega hardware store!!
It was time to get back on the road, and the next few miles were uneventful. For this fast finish long run, miles 12-18.5 were at pace. So, I ran all of the 6.5 miles at sub 9:15 pace, which is nicely within my goal range. I tried to push the last 1.5 miles and managed to run those in 8:57 pace. But after mile 17.5, it was hard to keep moving and may have been close to hitting the wall, which is never, ever a pleasant experience. Considering the ups and downs of the route, the accident (our third falling accident of THIS marathon training cycle!!!), and the general state of my body & legs at this point in training, I think it was a terrific twenty miler!