San Francisco Marathon Week 11 Training Recap

After the accidental intensity of week 10, I knew that I needed to scale it back a notch for week 11. That meant focusing on slower paces especially since the mileage for week 11 will not be topped through the remainder of the training cycle. I think I had success in that realm and am ready to push it again during week 12. (Granted, recovery runs will still be recovery runs. I’ve learned my lesson.)

Monday 6 miles recovery + 4.5 miles #bostonstrong run
AM: I ran on the treadmill for two reasons. 1. I wanted to watch Doctor Who. (Lord Grantham as a pirate? Who can pass that up?) 2. The treadmill lacks hills and helps me regulate speed. As last Friday’s recovery “attempt” demonstrated, I need a little help slowing myself down. My legs felt a little tired to start and it took longer than normal to get into the zone (aka not paying attention to every step) but eventually I got there and the rest of the run went by rather quickly.
PM: This was a great run with 20 or so other Greenville runners. I ended up running with two 2013 Boston marathoners and accidentally maintained an 8:30-8:50 pace. Whoops.

Tuesday 12 miles with 7 at half pace 8 miles regular run
The #bostonstrong run took a bit more out of me than I expected. This run was supposed to be a tempo run but after running way too hard last week, I nixed all speedwork this week as I focus on distance. This run felt really hard, like my legs still haven’t recovered from the Greer Half. Even though I kept telling myself to slow down, somehow my pace averaged 9:30. What is wrong with me?

Wednesday stationary bike at gym
This was a nice, easy, unexceptional ride. I love these rides because I read about running. Today was bittersweet though, tons of articles about Boston (pre-bombing obviously).

Thursday 12 miles regular run
Again, I focused on keeping the run slow and steady. The hills were still hard. I do not have the best route for recovery with all those hills. Overall I felt good though I think I’m due for a new pair of shoes. (That’s the problem with high mileage. Barely two months on this pair. ) I’m still baffled at how fast this run was considering how I tried to slow down.

Friday 5 4.5 miles recovery
I ran on the treadmill to eliminate the hills and keep the pace even for recovery. It took a little to get going, felt a bit sluggish, but after a mile or so I settled into a good rhythm. (I took off half a mile from this run to balance out the extra I ran Monday.)

Saturday 20 miles long run
Hard run on tired legs but still loved it.

Sunday rest
After a week like this one, I don’t need any extra encouragement to take it easy.

Twenty Miles, a Hybrid Run

It’s official. I extremely dislike the weather channel. When will I learn not to rely on it? (I’ll probably ask that question at least five more times this year alone.)

So, for the past couple days I’ve known that the weather channel (and other meteorologists) predicted heavy rain all day today. I kept hoping that the forecast would change because if it did not I was left with two options: run 20 miles in the rain or 20 miles on the treadmill. I hesitate to even call those options.

Today I headed out and got almost all the way to my normal starting spot on the Swamp Rabbit Trail but couldn’t do it. The rain fell steadily throughout the whole drive and I couldn’t overcome that mental block against running in the rain. Once I turned around I resigned myself to running 20 miles on the treadmill.

I had to wait until 8 to start, since that’s when the gym opens. When I stepped out the door, imagine my surprise to see absolutely no rain. Oh goody. I checked the weather channel app (when will I learn?), saw that I had a two hour window so I devised a new plan, a hybrid run: 10 miles on the road, 10 miles on the treadmill.

It wasn’t ideal because those 10 miles included all my normal hills rather than the gentle, flat Swamp Rabbit Trail. I intended to take it easy today. After the intensity of last week, I knew that I needed to ease back this week, especially since this week is the highest mileage week of the entire plan.

I felt all the uphills. They weren’t easy but I didn’t push through. Instead I focused on taking it slow and steady. Thankfully I found a fairly good rhythm on the downhills and the flats.

When I got to the turn around point, I stopped and checked the weather channel app again. Just great. Now, no rain was predicted for the rest of the day. (That has also turned out to be incorrect because as I am writing this entry, it’s pouring outside.)

I kept going past the turnaround point, debating what I should do. For just a little while I wondered if I should find another turn I could take to extend the run and finish the miles outside. I ended up nixing that idea. As much as running on the treadmill sucks, (I blame my gym and it’s propensity for keeping it warmer and more humid inside than out) I needed a flat surface and a way to keep my pace slow and steady.

So, I slogged back to the gym and completed the remaining 8.55 miles on the treadmill. They weren’t easy but that was definitely what I needed.

This wasn’t exactly how I imagined capping off my highest mileage week ever but I got it done. My legs are justifiably tired and I’m be taking the rest of the weekend very easy. No one said marathon training is easy. I love it though.

San Francisco Marathon Week 10 Training Recap

This has been a tough week of training, mentally and emotionally. Monday’s events shook the running community to its core. To process everything, I like many others, laced up my shoes and ran and ran hard. All of my runs this week were intense, probably not the best idea on a cut back week right before my highest mileage week, ever.

That being said. I’m rolling with the punches and focusing on training smart. That’s what will get me to Boston.

Monday 8 miles with 800m intervals
I absolutely loved this run. The intervals were tough but not so tough that I felt like I was going to die. I might just have to increase the interval speed again. (This was supposed to be the only intense run of the week.)

Tuesday 8 miles regular run
This is what I wrote after I finished the run:
I ran to process all that happened in Boston. That’s what runners do. With each step I took I became even more determined to run Boston. Whatever I have to do, however I have to train, I will run the Boston Marathon.

Wednesday 5 miles “recovery” (it wasn’t recovery at all)
I ran determined to run faster than usual. If I’m going to BQ, I need a new, faster average pace. The hills felt super hard. The humidity drained me but I banged out a run with a 9:01 average and actual negative splits. (9:17, 9:16, 9:03, 9:02, 8:28)

Thursday stationary bike
I wanted to run but part of being a smart runner (and getting one stop closer to BQ on this long journey) means corsstraining (and resting) occasionally. I read about running instead.

Friday 8 miles with 8 X 100m strides
This run was supposed to have strides but I chose to skip them to focus on prep for the half tomorrow. I told myself to take it easy, especially with the “lovely” humidity, but still managed a 9:16 pace, whoops. This run felt so much lighter than the previous runs this week, less anger.

Saturday Greer Earth Day Half Marathon
Hardest race in a long time but so worth it.

Sunday
Yesterday’s run took a lot out of me so I’ve been doing my best to rest and prep for next week’s high mileage.

(P.S. Can you tell that I have BQ on my mind?)

Greer Earth Day Half Marathon

Half Marathon #18
South Carolina Half Marathon #14
Greer Earth Day Half Marathon #3

Today was the perfect day to experience running as a community.

Let me back up a bit. I’m a solo runner. I don’t see that changing, although after today I’m tempted. With the exception of races, I can count on one hand the number of runs I’ve completed with another person.

I started this race solo, first time in a while.

Ready to run but really not happy about the start time delay, second year in a row!

I wasn’t sure what my legs would be capable of coming off some pretty fast runs this week. (This was supposed to be a cut back week but then Boston. Things change.) Yesterday, I could feel all the hard, fast miles I had put them through and wondered if my desire to go out and crush the course today was a tad optimistic.

That’s why I love this shirt so much.

“I Run This Body. Dream Big. Run Long.”

I kept 8 minutes as my goal. Specifically, I wanted to keep my pace from dropping below 8 minutes as much as possible, though I knew it would probably happen on this course.

The weather could not have been more perfect. After two years of awful heat, today was simply marvelous and a key contributor to my ability to maintain a much faster pace than previously.

As we made our way through the abundant turns (newsflash: I’m horrible at running tangents) I spotted a girl ahead that seemed to be running about the pace I wanted. I nicknamed her “orange beanie girl.” (Results have not been posted yet so I don’t know what her real name is.)

For miles 1-5ish, I kept her in my sights or ran right beside her. I focused on this rather than how my legs or anything else felt. I felt strong and ran some of my fastest miles here. (My overall pace didn’t vary much which is definitely a good sign.)

Just before mile six another woman joined the party. She wore a 2012 Boston Marathon shirt. I knew I had to follow her. (Once again, I apologize for not being able to include names!) I passed “orange beanie girl” and ended up running miles 6-10ish either right behind or right alongside “Boston” girl.

Once again, having her there helped distract me from the growing protest coming from my legs. I knew things were going to get ugly towards the end but I kept hoping to maintain.

Around mile 10, either I sped up (doubtful) or she slowed down because I started to pull ahead of her. I didn’t want to. I needed that mental boost yet I couldn’t justify hanging back because I still felt like I could handle it.

That’s when the wheels fell off. I no longer had the mental distraction, especially when I passed the only other runner close to me at the time. There was no one who I could pace myself off. It was all me.

Things really hurt. It was bad. I even passed up the last water stop because I wasn’t sure I could start running again if I started walking.

Then came one of the final hills. I’m not sure what the name of the street is but I hate it. My legs would not cooperate. I tried to keep running but picking my foot up felt so hard. I walked. I grabbed a single chomp and started chewing it. I would make it but I just couldn’t run that hill.

Then came my saving grace. Someone (again, I wish I knew his name!) came alongside me and started calling out encouragement. He told me that I had been beating him all day and I couldn’t give up now. It’s amazing what that kind of support can do.

Things still hurt. It was still really, really hard.

We came up that final hill and started to make that final turn and he said “Let’s do this!” and started sprinting. What else could I do but sprint alongside him and finish first?

Dad was there at the finish. (Thank you!)

He said I looked good. I may have looked good but every muscle in my leg was screaming as I entered that finish shoot.

I think it shows.

Thank you kind stranger! Without your motivation I wouldn’t have this:

Overall splits:

How’s that for smack on the goal line?

I ran this race one last time for redemption. I wanted that sub 2 hours (on this course) that I knew I was capable of. Mission accomplished.

Three half marathons this year, all at either 7:58 or 8:00 pace. I think I’ve found my new sweet spot. Although, it boggles my mind that to BQ, I’d have to hold that pace (8:12 to be exact) for double the distance. While I can’t do it yet, I’m well on my way.

Since this post is wordy enough, I’ll save my review of the race for a later post.

Two months until San Francisco. Bring. It. On.

Boston

To a runner, the Boston Marathon means a lot. The Boston Marathon is so much more than a race. So many hopes and dreams are wrapped up in the Hopkinton start and the final turn onto Boylston Street.

In 2011 and 2012 I had the opportunity to watch the live stream. I still remember watching Sheron Cherop take the turn onto Boylston and leave Sumgong in the dust. I remember how vividly in love with running and the Boston marathon I was and still am.

This year I could not watch the whole race but arrived home just in time to catch the last few hundred meters of the women’s race and the final couple miles of the men’s. I was riding a runner’s high. My “I-want-to-run-Boston” meter was full and overflowing.

I kept checking the tracking site and twitter to see how well some of my friends performed. Then came the unthinkable.

Josh Cox, elite runner, tweeted a photo along with text warning about two explosions. When no follow up tweets came soon after, I wondered what had happened. Then the floodgates opened.

Enter the feeling of sickening horror, anger and disbelief. As I tried to keep my focus on finishing my thesis, I could not help being drawn back to twitter and all the news about the explosions, the bombs.

I thought about all the runners who worked so hard to qualify for this bucket list race that never got to finish. I thought about one runner who crossed the finish line just as the first explosion went off. She had her arm raised in triumph, as one should at the finish line of a marathon, but then it all went wrong. I thought about the spectators there at the finish waiting for their loved ones, these spectators that suffered the unthinkable.

My mind cannot even begin to comprehend this. Running is an integral part of me. Someone set bombs specifically to injure runners or spectators or both. I’m left with the big question, why? So many people are asking that question now. Why?

Then comes the question of how to respond, how to move on. I ran this morning; I ran to remember Boston and the victims. My feet pounded the pavement with determination, the determination to train well, run hard, Boston qualify.

Why do I run?

I run to remember.

I run because I must.

I run.

San Francisco Marathon Training Week 9 Recap

This week I was (and am still) thankful for the non-existence of an injury in the hip/outer thing area of my left leg.

It’s funny now to look back on last week and how apprehensive I felt about the whole thing. The “niggle” started to feel better immediately following last week’s 20 miler.

This week was a cutback week of sorts as is week 10. (at least it’s supposed to be but I’ll get to that next week)

Monday 6 miles w/800m intervals
I felt so much stronger on this run than last Monday’s. I kept the interval speed at 7.6 the whole time, instead of having to go back to 7.5. I thought about taking a water break at the halfway point but I didn’t need it. (Well, I would have appreciated the water but I didn’t need the rest.)

Tuesday 14 12 miles
There were a few moments when this run felt good but just a few. I felt pretty sluggish. It was just one of those runs that was just there and I’m glad it’s done. I’m also glad that I decided to stick with 12 (for time reasons to start) because those extra two miles would have been miserable.

Wednesday 6 miles regular run
I decided that I would stick with the plan and just run 6 (instead of adding the two I cut out on Tuesday). I’m glad I did. This was a great recovery run. I felt really good the whole time minus the “lovely” humidity

Thursday stationary bike at gym
This ride was nice and easy with a side of frustration at getting Warehouse 13 to play on Netflix using the gym’s wifi.

Friday 6 miles recovery
I ran inside on the treadmill because I set my mind to it the night before. (Rain was predicted.) I felt strong the whole time. Other than that there was nothing extraordinary, good or bad, about the run.

Saturday Marathon Specific: 15 miles with 12 miles at race pace
I’ve got to stop selling myself short.

Sunday rest

Fifteen Miles – A Long Run with a Plan

For every half marathon and marathon that I have trained for, long runs meant one thing: go out and run long. Don’t worry about the pace.

Turns out, when you start chasing a sub 4 hour marathon (and eventually sub 3:35), the runs start to change.

Today’s long run was the first that I approached with a specific pace in mind. The plan called for 15 miles with 12 at race pace. For me that meant 9 minute miles. (Hopefully that will bring me across the finish line in San Francisco a minute or two under four hours.)

I was nervous about the run. I’ve never put that kind of “pressure” on myself on any long run that wasn’t also a race. Then yesterday, while describing the run to my mom, i realized that I’ve run two half marathons with a 7:58 pace. WHy on earth was I scared of a measly 12 at a 9:00 pace?

So today I started with an easy two miles before starting the marathon specific miles. Perhaps I should approach every run with the mindset that the first mile is warm up. I realized then that there’s probably a reason that my first mile is usually the slowest. If I tell myself that it’s a warm up, maybe I won’t obsess about it as much.

Then came the marathon specific miles. The part that concerned me most was finding the pace. My internal Garmin has never been developed and I haven’t yet set the real thing to display the average pace.

I kept glancing at the Garmin through the first of the marathon specific miles, frustrating myself more than necessary. Finally, I just decided that I liked the pace that I had and even though my Garmin told me it was anywhere between 8:30 and 8:50, I was not about to fight it.

Turns out, my pace was closer to my goal than I thought. All except two of the miles clocked in between 8:48 and 8:52, only about 10 seconds off. The other two miles clocked in at 8:35 and 8:38, just a bit too eager to be done.

Even though I had a hard time slowing that last mile down, I really enjoyed this run.

I’m not sure how many times I have to stop selling myself short. I realized today that it’s a lot easier to set my expectations low and be mildly frustrated at my “slow” pace.

If I really want to meet my goals I have to get out there and train hard. I will not use my typical summer excuse of the humidity to explain my dropping paces because, Lord willing, they will not drop.

Sub 4 hour marathon, here I come!