Fatigue

So 3 days after the race, I'm feeling achey and fatigued. I think I may have pushed myself a little too much by only giving myself 1 day of rest after racing a half marathon. In my mind I was thinking that I could just resume my marathon training where I had left off, and count my race as a long run. The big difference is that my long run pace is much slower than my race pace, and I I think I need to give my body more time to recover. I have read different recommendations, some say just run easy the week after a half, and some say complete rest the first week, some even recommended a full two weeks of rest. I can find a happy medium in there somewhere. Even now, feeling as crummy as I do, I'm still thinking about going for a run. I'm not going to do it, but I'm wishing I could. So, I'll just take it day by day and go with how I feel. I may just be coming down with a cold, but most likely it's just a little post race fatigue. I have plenty of extra time built in to my full marathon training to allow for some extra rest this week. I don't want to end up with an injury or overtrained for White Rock, but I also don't want to take too much time off. I guess I'll find a balance.

First run Post-Race

Yesterday I was very sore, everywhere. My quads, hamstrings and calves let me know just how hard I had worked on Sunday every time I moved. My shoulders and back were also sore, which I found puzzling. After a few Epsom soaks, and Biofreeze applications, I had decided that maybe I needed an extra day of rest after the big race. So I slept in a little this morning. But once I was up, I felt pretty good, and decided to throw my running gear in the car as I was heading out for work. I decided to go for a quick run around East Dallas after school. I meandered around the neighborhood and headed over towards Swiss Avenue which is a beautiful place to run. I always love the historic homes and the tree canopy that forms over the street. I also happen to know I'll run down Swiss when I run the White Rock Marathon in Dec and thought it would be nice to have run it a few times before I hit the Wall during the marathon. I am planning to run different pieces of the race course in the afternoons if I can, just to give me a good idea of what I'm up against during the race. I felt pretty good, a little sluggish, but kept up my usual brisk training pace for 4 miles. But, after I got home I started to really feel puny, and took a long soak in a hot bath and hit the hay early. Mostly I just felt achey all over. I decided to forgo a Wednesday run, and think perhaps I need a few extra rest days after all. I want to make sure I have given myself enough time to recover from the half before I start training hard for the full.

Heels and Hills and Him Half Marathon

I did it ! I ran my first half marathon yesterday and it was awesome. It was worth every early morning, every sore muscle, and all the hard work I've put into training. I was up at 4:40 am, and had my last sips of water and half a banana on the way to Iriving. I arrived at the race site about an hour and a half before start time. This gave me plenty of time to find chip pickup, visit the porta pottys several times, stretch, and mentally prepare. The timing chip was a little different than I've used before, so I had to furtively glance around at the other runners to see how they had laced it into their shoes. Got to watch a beautiful sunrise over the canal next to Williams square and before I knew it, it was time to line up. So I made my way to the middle of the pack and then we were off. Pacing was tough at the begining because everyone shoots out of the start fast, and when you are running with 500 other people there isn't much room to get out and go on your own. I had to really keep an eye on the Garmin and make sure I wasn't starting off too fast, I didn't want to burn myself out, and my goal was to keep an even, steady pace. I tried to run near people who were at about my same pace, but it took a few miles to find other runners who were at a similar pace. There were lots of people who blazed out of the start and then petered out before mile 3, and once I passed them I never saw them again. There were water/powerade stops about every two miles, so I didn't need to stop at all of them. I waited until about mile 4. They had powerade available first, and then later down the line water. Worked perfectly for me, because I could take a few sips of powerade, and wash it down with a few sips of water. I didn't want to run with a lot of liquid sloshing around in my stomach so tiny sips worked best for me. There were several spots for spectators to watch and cheer us on, which does a lot for motivation. My family was waiting for me at miles 5, 7 and 10. I got teary eyed when I saw my son holding up a poster for me. Now I know how my husband felt at all the races where we watched him and cheered for him. I know exactly how much it meant to him, because it meant the world to me. After I saw my support team at mile 5, I ran to mile 6 and I choked down a couple of power bar gel cap thingys and washed them down with a bit of water. These made me feel nauseous by mile 10, which means I'm going to have to find something different for White Rock. (I had planned to take sport beans with me, but couldn't find them anywhere in Rockwall on Saturday) I felt pretty good, and energetic for most of the race, and was at about a 9:40 pace until about mile 10. I could feel myself slowing down a little, and by mile 11 I was feeling slower and fighting a side stitch. I was also feeling the heat. It was hotter than it had been all week, and the last 2 miles of the race were not shaded. I was naseous, hot, and fatigued,and I knew that even if I walked the last 2 miles I would finish faster than my goal time. But I continued to run. I pictured in my mind the two miles it takes me to get home on a training run, when it's an easy coast to the house. I kept thinking this is a race, run it like a race. In 20 minutes you'll be done. In 4 songs you'll be done. I pictured myself crossing the finish line with a smile on my face. I pictured my support team, husband, kids and my dad all waiting to give me a big hug at the end. I pictured my medal. I was thirsty, but didn't want the added discomfort of water so I envisioned how wonderful a bottle of water would taste and feel after I was done. I reminded myself that I have run farther than 13.1 miles before, that this was a short distance for me. By the time I turned the corner and headed the down the stretch to the finish I had picked up my pace. I spotted my family, gave them a big wave and crossed the finish line with a huge smile. I was hot, sweaty, salty, lightheaded, parched and exhausted. I had given it my all, and had finished 15 minutes faster than my goal time. I did it ! I felt like doing a victory dance. I felt such a huge sense of pride and accomplishment, I don't think I stopped smiling the whole day. The actual race results show that I finished 28 out 86 in my age group and 217 overall out of 506. A good solid middle of the pack runner. I hope to keep improving my time and shave 5 minutes off my half time by the spring. Comparing where I am now to where I was a year ago is amazing to me. I ran the Turkey trot last Thanksgiviving which was my first distance longer than a 5K. 8 miles at about at 12 minute pace. Now I can run 13.1 miles at about a 10 minute pace. I certainly don't expect to run my marathon that quickly, and I'm not setting my goal until I get closer to race day and know what I can coax my body to do at much longer distances. I think yesterday's race was a great experience to help me prepare for a full marathon.

Pre Race.

A lot of miles have been run since I nervously signed up for Heels and Hills back in June. Each and every step I have run since that day has helped me prepare. Every step I have run has made me stronger both physically and mentally. All those early mornings, short and long and in between runs, the dedication to it, all of it will pay off tomorrow. I started getting a little nervous yesterday on the drive in to work. And today, as I hydrate, eat a few extra carbs, revise my playlist and relax I'm still a little nervous. But really, there isn't anything to be nervous about. I'll just be getting up and doing what I have done most every weekend which is run a long distance. Just at a faster pace, with people around to cheer me on, and with a few hundred other runners. I'm not worried about the 13.1 miles. I've run that and farther several times, and I feel comfortable with it. I've got my family support team coming to watch, and my dad drove up from Austin just to see me run. I was very excited yesterday when I picked up my packet. Something about being there with all the other people who were planning to do this too made me happy. Happy to know there are other people like me, who love this sport, and feel that sense of peace and accomplishment after a run. They'll all be out there with me, and we'll be in it together. And when it's all over, and I cross the finish, no matter how long it takes me, when I can proudly wear my medal, I'll know I have won.

Running Blind

Got up at 5:30 to run 3 miles, and there was a chill in the air. I just love this weather, even though I know it won't last long. I was glad to have found a pair of capri length running tights to keep my legs warm this morning. These had a drawstring waist, and I made sure to buy some small enough not to fall down, which was the problem I had last winter with the running tights. I'll have to invest in at least one more pair for the winter months. I definitely prefer running in tights because once they are on they stay put, unlike the shorts which are always moving and shifting around. The Garmin petered out about 5 minutes into my run. I must not have recharged it after I ran long on Sunday, so it just died and I had a blank screen for the rest of the run. Luckily for me, I know most of my run routes for different distances, so I knew exactly where to run that would take me 3 miles. I have no idea of what my pace was, which was felt a little odd for me. I just ran what felt right for me this morning. Since it was a short training run, pacing wasn't all that important, just needed to make sure I wasn't racing on a training run. Gotta save what speed I posses for the race course. 1 more short run, 2 rest days and then it's race day.

I love Fall

Today was a very short, and quick 4 mile afternoon run. Didn't get in a morning run today due to the rainy forecast, and I was really waiting for the front to blow in. It was a cool and breezy 69 degrees, and overcast, which made for perfect running weather. I ran a very fast-for-me pace and didn't even break a sweat because the temperature was so comfortable. I just ran the bridge since it's relatively flat, and it's a nice easy old stand by for the distance. What's great about these shorter distances is I don't need much gear. I love any run that's less than an hour because the fuel belt isn't necessary, there's just not much need for me to rehydrate before then. Plus with the cooler temperature, I sweat way less and need less replenishment of fluids than in the sweltering summer. I so wish the awesome weather would stick around, but it's already predicted to be back in the 80's by race day. The coolish weather did get me thinking I've got to start looking around for some decent running tights and locate my cold weather gear so it'll be ready for the week of winter that may happen mid December...

Reflections

Yesterday at church, a friend mentioned that he needs to start his day with God's word. That it helps set a good tone for the day for him. And it got me thinking about how I set the tone for my day with a run. The mornings when I get up and run first, before I do anything are the best mornings for me. They set a good tone for my day. Why ? Because those days when I set aside time to run, I'm running with God in my head and in my heart. The days where I'm working through my issues in my head ? Those are the days I'm working through them with God. I'm listening for that voice in my head that leads me in a good direction. I can look back at my training runs from last fall, and compare them to now and there is a world of difference. It used to be that I just got up to do a task, to complete the mileage, to work towards a goal. This year, I am completing the mileage, and working towards a goal. But there's a whole lot more joy in it because I'm no longer doing it alone. I mentioned before that I don't like to run with a partner, but I realized that every day I do run with a partner, because God is always right there with me, guiding me along. I may be the one moving my feet, but with each step I take, God is moving my heart.

Last Long Run

Yesterday was my last long run before the half . The 10 miles felt short and easy which makes me think I'm in good position to enjoy my first half marathon. I'm glad I started and finished the half training plan early. It gave me time to move on to full marathon training, and gave me several chances to run longer than just the 10 miles that completes the training. If I had only run as far as 10 miles before the half, I would have finished, but doubt I would have enjoyed it. One of my toughest training runs turned out to be the week I ran 12 miles, and I would have hated to have felt that way during the race. Now that I have run past 13.1 on a few occasions, it makes 13.1 seem a shorter and easier distance for me to run. I have also learned over time that running a negative split works best for me on the long distances,( which I'm sure will come in handy for the full).
This week I tried sport beans as fuel and really liked them. It's just jellybeans made for energy replacement, and I like the flavor and texture better than the gels I have tried. Also I like that I can pop a few at a time, instead of all at once like the gel. This is easier on my stomach. I was even able to eat a couple prior to my run and I definitely enjoyed the energy boost. Usually I can't run comfortably with anything in my stomach.
The new skirt/shorts combo works very well for me, no chafing anywhere and felt very comfortable. I realized yesterday that what isn't comfortable is the way the fuel belt shifts around when I run. Probably because I've been wearing the Captain's fuel belt, and as I've lost weight during training, it's gotten looser and looser. So I'll have to go get my own in a smaller size.
The older Garmin I've been using gave me a lot of trouble yesterday. It didn't detect a GPS signal for the first three miles of my run, so I had no idea what my pace was. Which is ok when it's just a training run, and it eventually caught up and gave me the data I needed. I just don't want that to happen during a race, because I could end up starting too fast or not fast enough. I mentioned this to the Captain last night, and he had a big surpise for me. Apparently a new Garmin is on it's way to me ! I am so excited, and can't believe he just surprised me out of the blue. Thanks again honey ! Can't wait to try it out.

Gently

Yesterday's morning run was a nice, gentle, relaxing 5 mile run. It was just barely misting out, which made the roads a little slick. I certainly didn't want to slip around on the wet pavement and was very careful with my steps. I didn't focus on pacing other than keeping it steady. I really was mostly in my head during this run, working out the usual things I work through in my head, so by the time I got home, I was in a really good place. I should try to work in a little cross training between now and Sunday, but it's not a high priority this weekend, since I'm tapering. Looking forward to my 10 mile long run Sunday since it'll be my last before the race. I really can't believe it's 1 week away. It seemed so far away when I signed up back in June, and now the time has literally run away from me. I can't wait.

Shoes and a Swift Short Run

I went to purchase some new running shoes yesterday, and took the Captain's suggestion that I try Luke's Locker in Dallas. It is now my new favorite store. The top floor is entirely dedicated to footwear, and the bottom floor is for attire and accessories. Every employee was very knowledgeable about what they carried, and gave me several good recommendations for the gear that I was looking for. As far as the shoe issue, I ended up with the same size and model of Saucony that I was currently running in. ( excpet now they are blue and silver instead of yellow and gray). The woman who fitted me took one look at the bottom of my shoes and told me I was overdue for a new pair. I had put too many miles on them, and the cushioning had worn down which was causing my toe to hit hard on the front on the shoe. The shoe I have been training in is perfect for my stride, I just wore them too long. She also recommended I try something called a toe cap which she wears. It's a cushioned rubber sleeve that fits over the toe and helps keep the toe from hitting or rubbing the inside of the shoe. She also said with the amount of miles I'm putting on my shoes I need a second pair. So I'm going back in October for pair number 2. It'll help my shoes last longer, and it's better for my feet. Plus it will give me an ample amount of time to break them in before White Rock. Her final recommendation for me was to invest in some good comfortable open toe shoes to wear when I'm not running. Which I have already done. Two pair's of Born, and two Clark's Artisan. They are all very comfortable and cuter than most comfort shoes. And I've got one pair of Cole Haan heels that are very comfortable. Not sure what I'll find for winter, but it lasts about 1 week where I live anyway.
I was able to find a good solution for the skirt as well. They have what's called a race belt skirt that has snaps in the front to attach my bib number. It doesn't have built in shorts, so I can wear it over the compression shorts I already have. In the winter I can wear it over running tights. I also bought a pocket that clips onto my waistband so I can carry whatever gel I decide to race with. I am trying sport beans this week to see how well I like those.
Had a fantastic 3 mile run this morning. It went by so fast, I felt like I blinked and I was finished. I had fun with it, and ran it at a very quick but still comfortable pace. My 5K training pace now is faster than what used to be my 5K race pace. It's definitely encouraging to see the minutes per mile decrease over time. I would love to run a 5K race sometime between the Half and Full Marathons just to see how well I would run a 5K race. I also felt like my improvement in pace could be attributed to springy new shoes, and better form. I think I'm going to keep concentrating on form for these shorter runs, and hope that will continue to help improve my pace.

Joyful

Today was my first run of the two week taper prior to the half marathon. This just means I'm decreasing my weekly mileage and intensity so I can let my muscles rest and repair before the race. So today was a nice, easy 5 miles. As I have mentioned, I was less than enthusiastic after last weeks long run, and I was hoping today would help me rekindle my love. About midway through, on my favorite downhill stretch, I stretched my arms out wide as I ran and felt a cool breeze against my skin, and there it was. The joy had returned. I wasn't thinking about how many miles I had covered, or still had left. I didn't care what pace the Garmin told me I was running. There was no struggle, no pain, just peace. Just me going down the road, as I have many times before, and feeling that old comfortable happy feeling of having a really great run. I can't wait to get back out there and do it again tomorrow !

rain,runs and races

I've still got that last long run on my mind today, and I thought jotting down some things I learned from it would be a good way to start my week of training. 1. Running long is probably best done in the morning when my stomach is empty. 2. Too much liquid intake during any kind of run can cause stomach discomfort. 3. Eat a smaller amount of power bar gel cap thingys, or possibly try a different form of energy replacement. 4. Try as often as possible to have a rest day or gentle cross train day the day before the long run. 5. Look into adding some more stretches to my routine, especially for my calves, and 6.eat more bananas.
I've got less than two weeks until my half marathon, so I'm scaling back the amount of miles per week to taper before my race. I'll be using the last two weeks of the Hal Hidgon Novice Half Marathon training that I completed over the summer. I'll switch back over to my full marathon training after the race (provided I don't come to my senses and decide that half distance is as far as I want to race.). I'm looking forward to taking it a little easier, and seeing the results on September 27. Who knows, maybe I'll even miss running for 3 plus hours.
I've got another issue with the big toe, and started some antibiotics yesterday to help clear up an infection. After the half I'm going to go back to the podiatrist and have her take another look at the toenail, and hope she won't have to take any more off. The problem is the same I had last year, on the same toe, but now on the left side of the toe instead of the right. I'm getting new shoes tomorrow, and am going to make sure I get fitted with a shoe that has the biggest toe box I can find. Maybe something similar to a clown shoe. Somehow that toe has got to be hitting my shoe pretty hard to cause so much damage. I'm already wearing one size bigger running shoe than street shoes, so I wonder if I need to go up another half size ? I'll let the experts at Run On help on on this one. I had planned to visit the Rockwall Running Center, but I really think I need Run On's expertise and wide shoe selection at this point.
I'm counting my triathlon spectating as the cross training for the weekend. I enjoyed watching the Captain race ( despite the pouring rain) and look forward to reading his race report. Walking around the UNT campus with both kids to watch different pieces of the competition I think counts as some pretty good gentle exercise.
Today I'm feeling very lucky and greatful to have such great friends and family. They have all given me so much inspiration and encouragement during my training and it helps keep me going. I appreciate you all so much !

Misery

so after consulting the weather forecast, I decided my best chance for getting in my 17 miles was to try and do it at about 6 pm last night. There was plenty of thunder but 0 raindrops falling. The captain wasn't a big proponent of my plan, I think he was concerned about me getting struck by lightening. So I promised to stay in the neighborhood and cut it short if I saw lightening or a thunderstorm deluge. It was very humid and sticky out, but nice to run while there was some light in the sky. I started off way too fast and was left with a definte lack of energy by the time I was at about mile 12. I had snaked my way through the neighborhood, never getting much farther than 2 miles away from the house, just in case the sky opened up. So by mile 12 I was about .75 miles away from home and I considered calling it and heading home. My stomach was hurting from the power bar gel cap thingys ( which I later found out from the Captain that I should have eaten 3 instead of 6. Good to know for next time.) And I couldn't get the sweet taste of the gatorade mix out of my mouth. I think I need to take more water and less Gatorade. Water seems to quench my thirst better. I made it to the water fountain at the park next to my house and dumped some gatorade out and refilled my fuel belt bottle with water. I made the mistake of drinking too much water which added to the discomfort in my stomach. After the water stop at the park, I decided I was going to forge on and attempt to complete my 17 miles. The last 5 miles were not the most pleaseant 5 miles I've ever run, but I kept telling myself I could finish. At about mile 16 I started to have an excruciating, made me want to cry calf cramp. I tried stretching, adjusting my form, and more stretching which did nothing to alleviate the pain. By 16.45 miles I started walking with the hope that I could walk out the cramp and start running again. Never happended. By the time I made it to my street I was worried that the stomach pain was going to culminate in something much worse, and knew I desperately needed to make home to my own bathroom. After all was said and done I ended up at 16.80 miles. I was very dissapointed that I couldn't finish the final 2 tenths of a mile, but the urgent churning in my stomach wasn't going to let me go any further. The Captain said I looked pale and green upon my return. He did me the kindess of pouring what felt like an iceberg in the tub in order to soothe out the calf cramp. It was so cold I grabbed a towel to scream into so I wouldn't wake the kids. Calf felt better but I was feeling hypothermic, and so I poured some epsom salt in and adjusted the temperature warmer while I drank my chocolate milk to recover. Unfortuneatly the milk didn't stay with me for very long. Note to self, sip milk slowly next time. After I crawled into bed I had a long talk with my husband about how I felt after this long run. I was discouraged and miserable. Everything hurt, and I felt like I had failed myself by not being able to run the full distance. After a good night's rest things seem a lot different. I have regained use of my legs, and my color has returned to normal. I'm proud that I went as far as I did. I was just a training run, not the real race. So I can take what I learned from this run, toughen up and use the knowledge for future running. Hopefully my next long run will be more pleasant.

Rest,Rain and running

Rest day, wonderful rest day. Ahhh. Last night I had a long relaxing soak in a warm Epsom bath with a nice glass of red wine. My muscles weren't very sore this week, but it's starting to become my Thursday night ritual that I look foward to. It's a nice reward for getting my ass up before dawn 4 days a week. This morning the alarm didn't go off until 6:10 and I enjoyed every blissful moment of sleeping in. Again, a nice reward for training all week. Tomorrow I have a 17 mile run scheduled. The doppler radar has rain scheduled. Delkus of news 8 has tweeted a 100% chance of rain tomorrow. Weather channel.com says 80 % chance of rain. This forecast initially led me into a little bit of a panic, because I really don't want to miss my long run this week, and I don't see how I would fit it in on any other day. By my calculations, it's going to take me a little over 3 hours to run this distance, which means if I get rained out tomorrow I would have to get up at 3 am on a workday to get it done. I just don't see that as an option. Sunday the captain has a race, so no Sunday morning option for me to reschedule. So I started researching running in the rain, and was surprised to find that many runners prefer to run in the rain (without lightening or Thunderstorms of course). I got to thinking about it, and I remember that early on in the summer I really loved running through sprinklers when people would water the lawn, so what would be so bad about raindrops if they would keep me cool on my run ? Plus the rain will keep the temperature down, and it might be the coolest weather I've seen since about March. So now I'm actually looking forward to a little rainy running. Which just might chase the rainclouds away.

Good bye 4 miles

Had a great 4 mile run this morning. One of my fastest training paces so far for this distance, and it felt great.
Yesterday, I noticed a little less energy in the morning so I thought about what I ate the night before. Turns out I did not eat enough calories or carbs at dinner. We had gone to a school picnic for my son, and with the heat and both kids wanting to play on the playgroud, my sandwich mostly remained untouched. Last night I made sure there was a better balance at dinner with a little homemade stir fry and steamed rice and it certainly helped this morning. Good energy and focus, which made my run that much better for me. Next week the 4 mile run turns into a 5 mile run, just like my 7 mile turned into an 8 mile. Just means getting up a few extra minutes earlier. I still am really interested in running the Rib Rub 5K on Saturday. It just sounds way to fun to miss, and it seems like every runner in Rockwall is going to be there. Maybe I can find a way to work it into my training schedule anyway.
Tomorrow is a rest day, and so I actually do get a little extra rest. Instead of getting up at 4:15 or 5 am like I've done the other three days of this workweek I can sleep in until 6:15. Next week I'm going to visit the Rockwall Running center and get a second pair of running shoes. I've got my half coming up in 2 weeks and would like to start phasing in another shoe. I really like the Saucony I've got now. My feet don't feel fatigued after a run like they did with my New Balance. RRC doesn't carry my current shoe, so I hope they can fit me with something similar or even better than my current kicks. I really do like to be able to support local retailers when it's possible.

4:15 am

My scheduled distance for today was 8 miles which meant my alarm went off at 4:15 am. It actually felt easier to wake up this morning than yesterday at 5. Most likely because I wasn't coming off of a 3 day weekend. It still felt pretty humid out, but since I trained outside all summer, I wasn't really bothered by it. I am however reaaaaallllly looking forward to some cooler weather. Which may happen around January when it's my off season. I ran a little bit of a different route, I guess having a headlamp helped me feel bold enough to test out some new roads in the dark. I wasn't really focused on my pacing today, so I was pleaseantly surprised to see my pace time was still a pretty swift pace. There's a nice Rib Rub 5K in my little town this Saturday, and I really would love to run it. Rockwall has a great community of runners, and I really enjoy seeing everyone I know through various outlets come together for a race. The issue is that Saturday is the only day I have open for a long run. And I know how imporatant that long run is for training. So, I'm choosing the long run over the fun run, but hoping to meet everyone afterwards for some ribs. After running 17 miles I will have earned them.

Yesterday was my usual post long run rest day, and I enjoyed it. A rest day doesn't mean I nap all day, it just means it's a day when I don't run or do any other exercise so my muscles can rest. I usually plan to have a rest day just before and just after a long run, but sometimes rest days get juggled around based on what happens in life. A few weeks ago I was sick one day, so I swapped out a run day for a rest day. Still got all 5 workouts done for the week, they just weren't in the order I had planned.

Today was my usual Tuesday morning 4 mile run. I ran a hilly route, but opposite the direction I usually take, which is actually more challenging because the uphills are a little tougher. I wanted to practice my uphill form, and am really finding my uphill pace is picking up as I work on leaning the right direction and working different muscles to get me up that hill. For me, practicing better form seems to be helping me run more effeciently which leads to a quicker pace without getting fatigued. I know that many novice runners try to run too fast too soon, and train at too fast of a pace because it feels so good to go faster. But that can lead to overtraining, which just causes the runner to feel tired and fatigued. That leads to missing runs due to a lack of energy or even worse an injury. So I'm still trying to be careful of how fast I train. I'm in no danger of breaking a land speed record, but I still need to keep my pace at the right speed for my level of running ability.

Lately I've had a couple people ask me to run with them, and I have't accepted the offer. While I usually enjoy being social, running is something I prefer to do alone. I enjoy the solitude.There is precisely one person I will race with, and that's the Captain. That's because we've had years of working together as a team, and running together works well with us. He's very good at encouraging me to push myself to be my best. He motivated me through my first 8 mile race last year, and again during a 5K where I achieved a PB. But I think if I trained or raced with anyone else right now I would get distracted and not be able to focus on my task at hand. I've worked pretty darn hard all summer towards a goal, and I don't really want anyone next to me to break my concentration. I look foward to meeting up with my friends at the finish line, no matter who gets there first, but between the start and then, it's just me and the road.

Sunrise

I chose walking for yesterday's cross training. My son had a soccer game which conflicted with my usual swim class, so later in the day I packed up my 19 month old daughter in the good jogging stroller and walked a few brisk miles around the neighborhood. She got a little restless towards the end so I unbuckled her and we chased each other up and down the sidewalk with both of us giggling.

This morning my long run was only 11 miles. I was sleepy when the alarm went off at 5:15, and I briefly considered sleeping in. But discipline and determination kicked in and got me up and out the door. I ran another negative split, running my second half about 10 minutes faster than my first half. I had a lot on my mind this morning; the annoyances and distractions of everyday life. So I prayed for about the first 5.5 miles for the negative thoughts and feelings to be gone from my head and my heart. By the time I started on my second 5.5 miles I was at the pond and the sun was rising, casting a pinkish hue throughout the sky. It was reflected in the pond, which was so calm and still it just mirrored the sky. And sitting right in the middle of that calm pink water was a heron, just as peaceful as could be. It took my breath away, and I felt all of the negativity melt away, leaving me much lighter in spirit, and somehow faster on my feet. I had my power gel caps with a water chaser at the halfway mark also, though I didn't really need them for the short distance. I will keep using them on my long training runs to make sure they will work for me during a race. And I need to get used to chewing while running. Which I currently prefer to squeezing a tube of gagginly sweet gelatinous Gu into my throat. As I was beginning my final three miles, chugging up one of the more challenging hills on my route I spotted a man out of the corner of my eye. We had passed each other earlier in the morning, and he looked vaguely familar. He pulled his headphones off, told me I was doing a great job, and then gave me some pointers for running uphill. I thanked him, he was off, and I had some new notes on form. I gave it a try and immediately felt the difference in the effort it took to get myself uphill. When I arrived home I relayed the story of the running superhero who showed up in my moment of struggle, and we concluded that he was probably one of the coaches from the local running center. Whoever he was, I am eternally grateful for the pointers. Overall today's run was fantastic. I ran it at my fastest training pace yet (for a long run) which really gives me confidence for my upcoming half. I am so so glad that I have had several longer runs before I'll run that 13.1 miles. I will be able to enjoy the race more knowing it's not the first time I'll cover that distance, and I have a pretty good idea of where to set my goal for pacing.

A Perfect Fit

Today is a rest day. Time for my muscles to rest a recover from the run workouts I've done this week. I rolled my ankle the other morning, and I've got some swelling on the outside of my ankle. It's gone down considerably with Espsom soaks and ibuprofen, and it doesn't really hurt. I'll take it easy on cross training tomorrow to make sure it's rested enough for my long run on Sunday. I've been examining my footfalls when I run, and I have suspected for awhile that my pronation was getting worse. It really seems like my foot hits the pavement almost on the side of my foot instead of the bottom of my foot. I think it's the reason I rolled my ankle. I really am interested in getting some Vibram 5 fingers to help correct the problem. These are supposed to be close to running barefoot, and help strenghten the foot muscles to correct the pronation. I'm going to wait to give these a try in the off season when I'm just doing recovery running and not trying to build up base miles for a marathon. The Captain has expressed an interest in them for himself for Triathlon training, so maybe he'll be the brave one of the family to give them a shot first. Although, as I have learned, just because something works in training for one person, doesn't mean it will necessarily work for another. I wouldn't expect everyone who runs to like wearing a headlamp, Garmin, Ipod shuffle, a hat, double layer Wright socks, dry fit shirt, Saucony shoes, blousy shorts and a fuel belt. That's my gear, and what I find useful for me. So even if the Captain likes his Vibrams I may not. He is a big proponent of low heartrate training, so I tried it. And hated every minute of it. And over time I have learned little tips here and there from him, some I loved and some I didn't. What it's helped me remember is to always be an indivdual, my own athlete and true to myself. I don't need to copycat someone else to enjoy my sport. I just need to find what works for me.

Paces

I was sitting in a meeting after school today, trying my best to concentrate on what was being said, but all I could hear were the minutes until my escape ticking in my head. I would nod and smile, take a few notes as if I was paying attention, but in my head I was doing mental math. If I run at x pace then it will take me y amount of time to run 4 miles. If this meeting takes w amount of minutes, and it takes me z minutes to drive home, will I have time to run before I take my son to soccer practice ? I mentally willed the thermometer to read below 90. So when the meeting ended promptly at 3:45 I raced to the parking lot, checked the weather on my trusty Iphone and was happily suprised when I saw 88 degrees pop up on the little screen. It was even a little overcast and breezy when I made it out the door and started my first mile.
I usually run in the morning before work, but today was the Captain's day to get up early for a workout. ( the Captain being my husband.) I knew I could either take a rest day today and run early tomorrow or if time and weather permitted run between work and soccer and have my glorious rest day tomorrow. So I was excited to run today, knowing it meant a little extra time in the sack in the a.m., and planned to reward myself with a nice glass of red wine and a soak in the tub this evening. Afternoon runs usually seem to be quicker for me. I think it must be extra energy from having breakfast and lunch prior to the run, however I am very careful not to eat between lunch and my run as it can be pretty uncomfortable to run with much on my stomach. I raced out of the driveway at breakneck speed, and ran my first mile at race pace & then slowed down to my comfortable short run training pace for the next three miles. Yes, there are different paces for different runs. Race pace is my fastest pace, which I usually reserve for actual races, unless my training plan calls for a run at race pace. Short run pace is a tad slower, sorta long run pace is in the middle and long run pace for me is about as slow as it gets. The reason being that I don't want to wear myself out with overtraining working as hard as I can every training run. That will lead to injury and fatigue. Neither are any fun. The long run is simply to train my body for endurance and it raises my risk of injury to run it too quickly. The short runs are faster for me because by now I've learned how much energy it take run each distance and know that I can finish these runs quickly, safely and enjoyably. I really look forward to each type of run and each type of pace, and really don't get too bogged down in how fast any of them are. While I usually have a goal in mind when I head out, there are days when I easily achieve it, days when I struggle, and days where my body signals me I need to take it a little easier. Today was a good fast fun day. I'm so glad that meeting ended on time.

Competition

Ran 7 easy miles this morning. There are some days I want to go out and hit it hard, and other days where a leisurely pace suits me. This morning was one of those days. Instead of concentrating on my pace today, I concentrated on me. I spent those 7 miles in truly reflecting on personal growth. I read an article the other day about how running can be addictive for some people, which can be destructive for them, and I got to wondering if running could be a negative influence in my own life. Running feeds into my competitive nature. I can compete with each previous training time to get a little faster. I can compete with other runners on their pace times, and definitely am competing with other runners when I race. Yesterday I was behind another runner going uphill and I ran that much faster just to see if I could pass him. I even told my husband my goal was to one day beat his half marathon time. Now I thought I was merely setting a goal, and that by making his PB my goal that he would feel flattered. I knew how hard he worked to get there and I wanted to try and get there too. But the problem with competition is that someone has to lose. And in marriage, we are partners, teammates, and best friends. And so in effect I was telling my best friend I wanted him to lose instead of portraying to him how much I admired his achievement. We all have encountered those people in our lives that compete with us on every level, the ones who have to try and one up us at every turn. People who somehow become an amplified shadow of yourself. And those people annoy me to no end. And then I turned around and became one of them.
So how do I keep running and not let my competitive nature be destructive ? I keep it in check, and make sure that my teammate, partner and best friend knows that I don't want him to lose. I stop trying to best his record, and set my own goals based on what I can do. I let him know that I do admire his achievement, and I'm going to work hard to make my own achievement without comparison to his. I start competing with myself and stop competing against other.

Swifty

Had some beautiful weather this morning for my 4 mile run. I was a little groggy getting up at 5 a.m. but I managed to get up and get going. Ran a flatter old route that I haven't run in awhile, at a swift for me pace. But I remember now why I abandoned the old flat route. I find it to be on the boring side. I missed the challenge of running uphill and the joy of the downhill glide. And it's just a little too tempted to zone out and not pay close attention to my task at hand. Especially on a short run. I chose flat for today because I was still a little sore from Sunday and wanted to give my muscles just a little more time to recover. Definitely need another nice Epson soak tonight.
My troublesome toe has flared up again, which means a visit to my favorite specialist, the podiatrist. I'm hesistant to go because I only have 4 weeks until the half and I don't want to have any down time between now and then. It actually doesn't hurt when I run, it's just during the rest of the day. But last time I tried to fight my way through it with the hope that it would heal on its own I ended up with a much bigger problem. Keeping my fingers crossed it's something small, with an easy fix.