Change of Plans

I created my  own marathon training plan with 18 weeks to go.  It is a combination of Runner's World Smart Coach, Hal Higdon and a couple of other articles I read.  I haven't been happy with it.  I keep feeling like there is so much focus on the one weekly long run that the overall mileage is underwhelming.  I have been cross training so hard that I cannot hit my miles or pace for the key runs.  With all this, my confidence in my plan is failing. 

Ever since reading an article, Marathoning the Hansons' Way, a couple of years ago, I have been intrigued by the Hansons' Less is More Plan.  The idea of running medium long runs back to back hit a chord with me.  I keep looking at it and thinking "next marathon."  It scares me.  The idea of going into a marathon shooting for a PR with only 16 mile long runs freaks me out.  Yet, I see the evidence that it does work. 

This afternoon, I pulled out my copies of the Hansons Plan, Pfitz 18/55, Hal Higdon Advanced I, Smart Coach and my original plan.  I laid them all out on the floor.  I counted miles, analyzed paces and speed work.  I worked them around to work on my weekly schedule. 

Then I made a decision.  I choose the Hanson's Less is More Plan.  I am nervous about this.  Yet, there is so much about it I like.  I like the running on tired legs.  I like all the marathon pace runs.  I like the bits of speedwork.  It took a bit of work to move the days around since I cannot run long on weekends, but I can do the long run on Monday with the moderate long on Sunday.  Not perfect, but it works for me. 

I remind myself that I have run 23 mile training runs before every other marathon and it hasn't gotten me where I really wanted to be--sub 4.  So, why not try a new approach.  This may be what works for me.  It may not be.  All I can do is give it all I have and trust the training!  This week's super easy, brainless, treadmill miles seemed to make a difference in motivation and drive. And the body seems willing again.  So, with 13 weeks until the Newport Marathon, I am ready to get moving.

A Lesson in Listening

This week has been all about listening. Reading about listening to my body and working on implementing it. I had a cut back week last week, but the fatigue and lethargy continued. I set out thinking that is would pick up and headed into the week with high expectations.


It began on Monday with a disatrous long run. It started out as a 18 miles run with a friend. It was cold and it took a while to warm up. My lungs weren't happy. And neither were my legs. I don't know if it was late fueling or mental fatigue. My splits started out a bit faster than normal, but ended up slowing quickly. About mile 10, I started feeling a groove, but that didn't last long. I have never had fatigue like this even in the last miles of a marathon. Then the nausea started. Yep, that was a first, too. Ginger candy helped some. At this point, I urged my friend to go on if she needed to get done. We were starting and stopping and that is hard on someone having a good run. She wanted to stick it out. I could see she needed to move on, but was too kind to want to leave me. About a mile later, we passed the golf course where my hubs was playing. I did something I have never done before. I quit. I sent my friend on and went looking for the hubs. Finally found him at the 6th hole and caddied to the finish. The jogging to find him and walking the last holes were incredibly hard. I haven't ever seen a PGA caddy sitting on the cart path, but this caddy did.

That run shook me mentally. It shook my confidence. I took Tuesday completely off. Wednesday dawned and it was cold and wet. I couldn't bring myself to go outside. Loaded a movie and headed to the treadmill. One hour, fifty minutes and nine miles later, I was a sweaty, happy mess. Normally I hate the treadmill, especially mine. Nearly 20 years old and a broken incline that is locked at 1.5%--I think--makes for a slow, boring run. But it was good. I kept it easy and kicked the speed around to keep it more interesting.

Thursday, I was so tired. Bad sleep, low grade fever and achy. Took another day off. Yeah, another day off and no cross training at all this week. Maybe I am justifying laziness, but I am choosing to say I am listening to my body.

This morning was another cold morning. I had to psyche myself into running at all and headed back to the treadmill. An hour later, I was again a hot, sweaty mess and glad I had done it. I have never enjoyed running on the treadmill, but these runs have been exactly what I needed--easy and brainless. I am actually looking forward to getting back on the thing tomorrow. Go figure...

At least, I am looking forward to running again. So tired of the weather. I am so tired of cold and wet. So, I am listening to my body and running as it wishes. I will run easy until I am ready to run a good speed workout. I don't know if I am running as slow as my paces say. Does a treadmill lose calibration? I am trying not to get caught up on that. My effort feels about a 10 minute pace so I am sticking to that even though the treadmill is saying something different. Then again maybe I am just overanalyzing again...

Another Week...More Miles

Training is starting to ramp up again!  I love seeing the miles add up.  I wish I felt strong enough to add another day of running to the schedule, but I think it is smart to maintain 4 days a week and push the cross training 2 days.  The running base is not what I would have liked, but it is what it is.  Mid-week I was dreading a cut back next week, but on Saturday my legs felt like lead.  Now I am looking forward to cutting the miles back and getting a little bounce back in my step!  My miles aren't that high, but adding the cross training seems to fatigue my legs quite a bit.  Then the miles seem tougher and get the legs stronger.  I am enjoying the changes that the rowing is bringing in my upper body strength.  I am finding I am fatiguing later in the long runs.  That allows me to hold good form longer.  The hope is the added core strength is increased speed and being able to hold a good pace throughout the marathon.  I did not include any yoga this week.  My peroneal pain has increased following yoga for a couple of days.  I did do stretching, but not as much as I would have liked.  However, the ankle pain has decreased. 

Monday
Long Run: 16.3 mi

Tuesday
Rower: 60 min

Wednesday
Easy Run: 5 mi

Thursday
Pace Run: 5 mi (Ave 8:59)
Easy Run: 1.9 mi

Friday
Rest Day

Saturday
Easy Run: 6.2 mi
Weights: 20 min

Sunday
Bike: 16.3 mi
Rower: 30 min

Summary:

Run: 34.3 mi
Bike: 16.3 mi
Rower: 2 times

Yoga: 0 times
Weights: 1 time
Total Training Time: 8:36

Three Things Thursday: The Quick Version

1.  I registered for the Firecracker Double.  Yep, back-to-back marathons.  Hubs asked if I have lost my mind.  I may have, but I am going to do it anyway!  The goal for these will be to just get to the finish line with a smile on my face!  It is great that both races are within 2 miles of my home.

2.  After 44 years of life, I had a first today.  I got bit by a dog.  Less than a quarter mile from my home and the neighbor was there with her two dogs--one off leash--and I got bit on the back of my calf.  however, I still completed my run--more than 6 miles with 5 at marathon pace.  I really thought the dog had just jumped on me.  The lady asked if the dog bit me and said the dog was know to "nip" at people.  I kept running a while then stopped to check it again.  Yep, blood running down my leg and two puncture marks.  It hurt, but really not too bad.  Yes, I cleaned it throughly.  Yes, I am watching for infection.  Yes, I reported it.  Reporting was a really hard decision.  Maybe it shouldn't be so hard, but it was.  Thanks to all the Loopsters on Loopville for the encouragement.

3.  This is the reason it is the quick version...I only have 2 things...

Running for Sherry and Week 2

This was one of those weeks that life interferred.  I only got 3 runs done, but all were very good runs.  Cross training was also decreased.  However, I did end up with a couple of positives in that I got yoga in twice.  I revised my training plan a bit.  Finding it really hard to get a good workout in on Friday.  It is my day off and the only day to sleep in.  And then I want to spend time with the hubs.  Now Friday will be a rest day with speedowrk moved to Thursday.  Monday's are working great for the long run.  Hubs plays golf while I get my miles done.  He gets home about when I finish my nice bath.  Works pretty good for both of us.  We shall see how it goes when the rain hits on a Monday...  So far we have been blessed!

Saturday was the Run for Sherry Arnold.  Sherry was a runner in Montana who was kidnapped and murdered on her morning run.  Runners around the world ran in her honor.  Such a sad story that hits home because it could be any of us.  Indy and I headed out for an easy run with Sherry in mind and wearing a bib created for this run. 

Monday:
Long Run: 14.1 miles

Tuesday:
Rower: 40 min
Weights: 25 min (Six Pack for Runners from Running Times)

Wednesday:
Unscheduled Rest Day...

Thursday:
Speedwork: 7.3 mi (6 x 800 with 2 min recovery)

Friday:
Yoga

Saturday:
Easy Run: 8 mi (Run for Sherry)
Yoga

Sunday:
Stationary Bike: 16.6 mi


Summary:
Run: 29.4 mi
Bike: 16.6
Rower: 1 time
Yoga: 2 times
Total Training Time: 8:50

Marathon Training is BACK!

Training for the Newport Marathon began on Monday!  I have a goal.  The next 18 weeks are about getting to the starting line healthy and to the finish line less than 4 hours later.  I know I can do it, but it scares me a whole lot!  I need to stay focused, but still relax and have fun with it.  This training cycle is about strength, flexibility and listening to my body.  Increasing my mileage is a given, but I am also going to focus on total training hours.  One of my struggles in racing is nerves.  I truly believe some of my issues in past marathons have been caused by anxiety.  So I am going to train hard, but leave the final results to God. 

Monday:
Long Run 10 miles

Tuesday:
Stationary Bike: 17. 3 mi
Yoga

Wednesday:
Progression Run: 6.2 mi

Thursday:
Easy Run: 5.1 mi
Rower: 30 min

Friday:
Rest

Saturday:
Easy Run: 6.2 mi
Rower: 45 minutes

Sunday:
Stationary Bike: 17.3 mi

Summary:
Run: 27.5 mi
Bike: 34.6
Rower: 2 times
Yoga: 1 time
Total Training Time: 8:42

Running, Eating and Joe Paterno

Today has been a struggle.  My preference would have been to curl up with a bowl of Captain Crunch and a side of hot cocoa.  I needed a long run, but the rain and wind made me contemplate the treadmill.  But the thought of more than 2 hours of hamster running made me cringe.  Truly, if I didn’t have a marathon planned, I would have bagged the whole thing.  My inner child just wanted to eat candy, curl up in a fetal position and let the world pass by for a while.

With plenty of encouragement I headed out for 14 miles.  I told the hubs how long I would be gone and that my planned route was up on the computer monitor.  (For safety, I always give him an idea of where I go on long runs.)  Three miles in, I made a pit stop and texted the hubs that I was changing my route to something I could cut short if needed.  My right Achilles was really bothering me and I felt completely defeated.  I even turned on my mp3 player to see if music would help kick my attitude.

The music began to help and I turned a corner which would lead me farter from home instead of closer.  I walked a lot.  I moaned and complained to myself.  I couldn’t understand the extent of the pure defeat I felt.  I hated running and began to think it wasn’t worth it.  Maybe I should quit and take up walking.  Then To Fly by Day of Fire played. 

I can see it in your eyes
You were made to overcome
I can see it in your eyes
You were made to rise above
I can see it in your eyes
So take these wings and fly

Something clicked in my psyche.  I was angry.  I was sad.  I had seen the news earlier in the morning…just before the urge to eat comfort foods and curl up in a ball.  Joe Paterno was dead.  I was not grieving his death.  I was grieving for the unnecessary victims.  I was sad that they would not have the answers they needed.  I was angry that Joe Paterno would not answer to all the children that were violated due to his inaction. 

In my years of counseling, I had been warned that there would be things that would trigger memories and anger and grief.  Things that would have no connection to me and my experiences.  You see, I am an unnecessary victim.  My violation may not have happened if an adult had taken action.   Words were said and adults were aware, but nothing was done.  I wonder how many other victims there are that have said nothing.  I wonder how many were molested after me.  I wonder if I had said something years earlier could I have saved another victim.  I was a child.  I was afraid.  Others were adults.  They were in a place to protect children.  Yet their inaction caused great hurt and damage.

I believe in Heaven.  I believe in Hell.  I don’t know where Joe Paterno went.  I don’t know where the man that molested me went.  Only God knows.  And that is His responsibility.  My responsibility is to speak up against wrong.  It is my responsibility to feel the anger and sadness and respond to it appropriately.  The rest is up to God.  I am happy to let Him be the final judge.

Once I realize the cause of my attitude, I can accept it.  I railed at God for a bit and my eyes brimmed with tears.  Then I let Him have all.  My anger, my grief was gone.  They will return from time to time.  They are a part of me.  I am who I am because of all of my experiences. 

The remainder of the run was not suddenly wonderful and amazing.  I could only wish.  It was painful and tedious.  Yet, it wasn’t so bad anymore.  I can deal with the aching muscles.  I can deal with the fatigue.  When my mind is clear, I can take these wings and fly!

It's a first so have FUN!

The last couple of days I have been asked about running a first half marathon.  I started to write back and thought, "Hey, just blog about it!"  So here is my advice...take it or leave it!

THe half marathon is long enough to be a good challenge, but sort enough to really have some fun.  And your first half should be all bout finishing with a smile on your face.  If you are crazy dedicated enough to run more, then look at other goals.


1. Unless you have been running a while and have some speedwork under your belt, don't start while you are increasing mileage!  You may throw in a few fartleks here and there, but nothing serious.

2. Increase the distance of one run each week slowly.  Try adding a mile a week for a couple of weeks, then do a shorter run the third week.  Bring up the miles the next week and continue the pattern.  Many plans call to do at least one long run of 10 miles before the half. 

3. Listen to your body!  This is a MUST!  If you are tired or hurt, REST!  Rest is a very improtant part of training.  Your muscles cannot adapt to the greater strain, if they are not allowed to recover.  Learn your own signals and pay attention.  For me:  When my knees hurt, I probably need new shoes.  If my hips hurt, I need some extra stretching.  If I dont' feel like running--because I LOVE to run--I need a day off to rest. 

4. Reward yourself.  When you get out there and train when life gets tough, give yourself a pat on the back!  When you reach a goal, enjoy a new toy--maybe running gear or new music to listen to while you run.  Others are going to tell you that you are going to hurt yourself or running is bad for you, let them talk and move on.  Running is healthy and when listening to your body, you can run for years to come.  Studies show runners have decreased incidence of arthritis in the knees than non-runners. 

5. Those long runs, run slow.  If you think you are running too slow, you aren't!  Running slow allows your body to get used to spending time on your feet.  Running the long runs too fast will increase recovery time and increase the chance of injury. 

6. If you are feeling ambitious and you have no signs of injury or over-training, throw in a few fartleks on your easy run.  Runner's World has an article here that discusses a couple of ways to incorporate speedplay.  Keep it faster, but don't go all out. 

7. Ahhh, training diet...  This is a do what I say, not what I do item.  Running uses carbohydrates stored in the muscles.  You will need to eat carbs, but try to make sure they are healthy carbs--fruits, veggies, whole grains.  (This becomes a different story a few days before your race!)  I confess that I am as addicted to sugar as I am to running.  I have to remind myself that quick carbs do not provide the long term energy I need to run or give my body the proper fuel to recover.  I am a work in progress on this one.


There are so many things that can change as you train for your first half marathon.  That is part of the fun!  Learning to adapt and get to the start line trained and healthy is a balancing act.  Yet it can be done.  Just remember, you would rather be a little undertrained than overtrained. 

Operation Jack NW

Monday, December 26th, began cold and foggy, but without rain. With the race site just a few minutes from home, it was a relaxed morning. My most important plan for the day was to remain relaxed. I tend to hyper focus on races and this leads to anxiety…and, as any runner knows, anxiety leads to GI issues. Having had my share of those issues, I really wanted a day with as few pit stops as possible. Rising early enough to enjoy a bowl of oatmeal led to a bit of time to check in of Facebook and Twitter—all about staying relaxed, you understand! The time came to wake the hubs for my ride to Summer lake Park. We arrived 30 minutes before start time and he gave me a good luck kiss before heading off to somewhere warm!

I was able to set up my things in the covered area and meet several runners, including a couple more Pdx Running Chicks! A couple of minutes before 8:00 am, the rules were given by race director Steve Walters. And then it was time to move. A total of 41 runners had entered planning to run any number of laps. Two new friends were running a half and another was doing a supported long run for 16-18 miles. I was going the full 6 hours with an eye at a 50k. The course was a 0.95 mile loop around a small park with a pond and bridges, a very enjoyable place to run with asphalt and some concrete sidewalk.

The first 3 laps were hard. The start is always hard for me. It takes time to warm up and with the cold, achy muscles; I begin to wonder if I can accomplish the task before me. After the third lap, I took off a layer and started to really get into the groove. My Garmin beeped at me every 12 minutes. I would walk 1-2 minutes and then run to the next beep. Many others were doing the same, but a few were flying on by me. I love watching faster runners and this was a great course to see them often! I ran by myself much of the time, but enjoyed those laps with others. Time was flying by and I was feeling great! I kept reminding myself there was lots of time left and keep the pace really easy.

Somewhere around 17 miles, my sister-in-law and her family came to cheer. I had been smiling all along, but that sure perked my spirits even higher. Jen came dressed to join me for a few laps. We don’t get to run together often so the company and the conversation were great. She walked when I walked and ran when I ran. Each time we completed a loop, the kids and her husband were cheering. Then hubs showed up, too, with both dogs. Of course, Indy saw me running and had one thought—mom’s running so I get to run. I put the running leash around my waist and he began to pull me along.

Close to noon, I needed to walk a little more and was starting to “feel” my legs. Jen and I walked a bit more of the last lap that she was with me. Then she and her family were off to visit family and hubs took the dog and headed out to return at 1:30 to watch me finish up. A couple of laps later, I was hurting. My right ITB was cramping enough that it would catch and I couldn’t run. Toward the end of the lap, it would catch and nearly give out and the left ITB was starting to cramp, too. I remember looking at the time—12:20. I ran through a variety of scenarios in my mind. Was it too cold on my legs? Did I need some fuel that I wasn’t getting? How was I going to get this stopped to keep moving? The goal was to keep moving 6 hours. Forward progress.

Arriving at the aid station, I told a friend that I was struggling. Rose reminded me that cramps were either fatigue or lack of salt. I really needed that bit of reassurance. I put on some fleece pants, ate some potato chips and headed out to walk a lap. During that lap, I walked, I stretched, I walked some more. Arriving back at the aid station a full 17 minutes later, I was feeling a little better. Some pretzels and a salt tab and I headed back out for another lap. At that point, I knew I could finish. It may mean walking the rest, but I would finish. The 50k had slipped through my fingers, but that B goal was waiting for me!

My mom would have been proud of the walking I did! I didn’t saunter. I bent my arms into 90 degrees and I put one foot in front of the other as fast as I could. And I smiled. The smile was more than just a mind game to bring up my spirits. I was happy. I was excited. I was going to accomplish my goal—even if it killed me—which I knew it wouldn’t. I tried running a couple of times, but man it hurt. And I was walking faster than the run. So I just kept walking. Seven laps. I walked 7 laps with the last 4 at a 14:00 pace.

Jeff arrived near the end and walked the last lap with me. I loved that. And when I crossed the finish line on my last lap, my sister was there, too! I may be a bit obsessive with my running—okay, fine, I AM obsessive—but my family is so supportive. Jeff doesn’t even begin to understand my passion for running, but he was there at the beginning, middle and end. He won’t say it (as that might mean he doesn’t think it is insane), but he is proud of me and happy that I have something I enjoy so much.

Overall, I am very happy at my first technical ultra. No, that 50k did not happen. It was a good goal, difficult, but attainable. I truly believe if my legs had held up s bit longer, I could have made it. However, that B goal was attained. I did keep moving the entire time and completed great than marathon distance. So, yes, it is an ultra. But I can not call myself an ultra marathoner just yet. I will. In time. That ultra is out there. Maybe next fall at Autumn Leaves. Maybe another time. It is coming. I can feel it in the not so far future.

Ninja Runner! 

My awesome sister-in-law, Jen.

Crawling to the finish...the hardest part of this photo was getting back up!

Official Stats:

Distance: 27.55 miles

Time: 5:52:50

Overall: 11/41

Gender: 4/19

Garmin Stats:

Distance: 27.84 miles

Time: 5:52:47

Nearly Here...

Yes, Christmas is close, but so is my first 6 hour race! 

I do love Christmas, but will not see any of my family so I am not super excited about it.  I love my in-laws and the big party was last Saturday with a smaller get together on Friday evening.  Yet there is nothing like being with my siblings who know everything about me and still love me.  Those traditions of opening gifts on Christmas Eve while saving the stockings for Christmas morning.  Oh, the fun of stockings!  Mom loved to find the most unusual little things to throw in to add to the laughs.  Christmas is not the same without her...

Okay, on to the race...  Monday morning, December 26th, at 8 am it will start.  Six hours around a .95 mile loop.  Fortunately, it is a pretty little loop and I will get to see the other runners often!  (And there is an actual toilet at the aid station!)  My training is a little haphazard as I just signed up and only had 2 runs over 3 hours.  Those two runs I practiced a run walk technique.  The first was an 8:2 ratio and the second was a 9:1.  Both worked well, but I am leaning toward a 10:2.  Eight minutes of running ends so quick as does only 1 minute of walking.  Of course, as I tire, anything goes to keep moving.  I did discover that walking was almost harder late in the 4 hour run. 

Then there is the fueling...one of my biggest struggles.  PB & J is okay early, but is unsettling later.  Plain old white dinner rolls work throughout.  Bananas worked wonderfully and a boiled egg with lots of salt was delicious!  Nuun is the best for keeping my stomach happy and the trips to the bathroom at bay.  My goal will be to eat and drink.  If my stomach goes sour, hopefully, it will be very late in the race...  Otherwise, I will keep working at it and moving along. 

I really do believe, that if all goes well, I can do a full 50k.  That is definitely my A Goal.  Other than that is getting to the marathon distance.  If everything goes poorly, I just want to keep moving for the whole 6 hours.  For the next few days, my biggest goal is to stay calm and not let the race nerves get me!  That is truly my biggest downfall!.

If you happen to be in Tigard near Summerlake park next Monday, stop by and offer some encouragement or even run a couple of laps!  The fun is almost here!