April 20-26 Training

One thing that amazes me in marathoning is how within the span of less than 24 hours following a finish, the body diminishes from feeling its full invincibility and power to a state of disabling pain and impaired mobility. This week was no exception; in fact, I think it is the most discomfort and stiffness I’ve had post-race since my first marathon. Part was the natural effects of running hard on a difficult, hilly course, but some was also my own doing. I was a wuss and skipped soaking my inflamed muscles in icy cold water after the race.

Other than the heat-seeking non-compliance, I kept a balance of rest and light activity in the first recovery week after Boston.

April 20-26

Monday – 26.2 mile road race (Boston Marathon); 1.5 mile slightly stiff walk to hotel following race

Tuesday – Accumulated about two hours of stiff, excruciating walking around Boston.

Wednesday – Nothing

Thursday – Upper body weight circuit with PE class

Friday – 35 minutes/3.25 miles walking/running; taught 90 min. pilates/yoga class

Saturday – 3 mile easy hike

Sunday – 7.5 miles trail running

Totals: 29.2 miles running; 7.5 miles trail running; 3 miles hiking; 1 pilates/yoga classes; weight circuit

Good stuff: Besides the obvious reward of completing my 6th marathon and being happy with it, it was awesome to get back on the trails. I had stayed on solid footing in the month before Boston, not wanting to risk rolling ankles or worse, as I am not naturally agile on trails. On Sunday’s adventure with Lloyd and another buddy, Rob, it felt like being a kid again as we waded up a rocky stream, ran over pebbly riverbed, and scrambled up and down steep trails. My usual fear of falling and innate clumsiness were lesser factors than I remember, and hopefully that will continue so I can get more enjoyment out of trail running this summer.

Stuff to keep an eye on: Since I got back from Boston, my right shin has felt tight off and on, more when I rest than when I’m on it. I ignored a couple fleeting twinges in it near the end of the race, and am pretty sure it is just a little inflammation.

Goals for the week: Running-wise, let myself take it easy with light mileage this week. Other-wise, while I firmly believe life is too short for a healthy person to justify spending energy picking apart their perceived physical flaws, I am also at the last straw with myself regarding too frequent lack of balance with weight management. For a year now I have let my good habits slip into inconsistency, with one flimsy excuse ready after another: New life, more stress, this or that occasion, etc. My weight and body composition overall are healthy and not unappealing, but not optimal for an athlete. I do not want to spend another season feeling heavy and jiggly on the run. So, the big goal is now continue logging food intake as a daily reminder to eat more mindfully, and increase cross-training activities to add to energy expenditure.

113th Boston Marathon

Event: 113th Boston Marathon

When & Where: 10:30 a.m. April 20, Hopkinton to Boston, Mass.

Results: 3:48:19 (8:43 pace).

After four months of slogging through lousy winter conditions, logging hundreds of miles on the treadmill, and learning the neighborhood hills by heart, it finally came time to return to Boston.

Despite often arctic weather, training went well. Working with my coach I had been able to get some 6-day running weeks in with regular speedwork, peaking at my highest-ever 60 mpw. Other than a few nagging tight areas, I felt good and had been surprised with a 5K PR four weeks earlier. According to that result, I was fit enough to run a marathon in the low 3:40s. Whether or not I was smart enough would remain to be seen.

In 2008’s Boston, my first, I’d missed a sub-4:00 by 6 seconds. While I would have been even more pleased with a 3:59:59 – funny how that works – it was still OK as I’d gone only with the intention of soaking up and enjoying the whole experience, rather than pressure myself with a hard time goal. It was great fun to approach a marathon with a celebratory vacationer’s perspective, and sharing the exhilarating environment with loved ones surpassed last year’s goal no matter my finish time.

The entire weekend had been so magical that as soon as it ended I began dreaming of next time. That’s when the Serious Runner returned. Next Time, I would not let the Newton Hills break me. Next Time, I would give the race my all the entire way. Next Time, I would run a better race. On such a challenging course it would take everything coming together to score a new marathon PR, but since it’s not every day a runner has the potential to do so I decided to go for it and fight hard for all 26.2 miles. As long as I gave my all the whole distance, I couldn’t disappoint myself.

Pre-Race

Next Time became This Time when Lloyd and I arrived the afternoon of Saturday, April 18. We went right from the airport to the T to the race expo for my race bib and goody bag, met Lloyd’s coaching client Missy for a chat at a nearby restaurant, and walked just over a mile to our hotel. We knew the hotel was in the vicinity of Fenway Park, but were stunned at the proximity. From the room’s window we looked across a small parking lot at the red brick ballpark’s right field side. Earlier we’d happened upon tickets to that night’s game, and we could hear the pre-game festivities. After a quick bite at Chipotle we found ourselves seated in the lower deck surrounded by rowdy, mouthy Red Sox fans. During the game we explored different areas of the historic facility and got to say hello to Phil and Tonya, a couple from Nebraska who we had watched part of the women’s Olympic Trials race with last year.

After a great, long night’s sleep, Sunday started with a reconnaissance expedition so I’d know how to get to the bus the next morning. We went for a short run around Boston Commons, ending up at the Finish and expo area. We found a quick place for lunch and headed to the expo, where I had every intention of reversing the global economic recession. I found a shirt and sunglasses I liked, but was put off by the lines, crowds, and high level of nervous energy. We scoped out a few items of official race merchandise and decided to order them online, then walked back to the hotel. Lloyd went out for a run on his own while I got my gear together for the next day.

About this time I started feeling pre-race nerves kicking in. Everything seemed to be so busy and fast, and I didn’t have the confident zen demeanor I’d had prior to my previous PR race. This set me off and required a brief sports psychology session with my running coach boyfriend to simmer down to a state of barely controlled anticipation.

For the all important pre-race pasta dinner, we were guests of a local running club member’s brother. It was much more laid-back to be at a small, serve-yourself gathering rather than a huge pasta party or waiting hours for a restaurant table. We traded stories of previous Bostons and “good luck”’s with the other guests, then at my insistence caught a cab back to the hotel. After some final preparations, stretching, and reading, I called it a night. Sleep was fitful, but I woke up feeling energetic and ready.

Race Morning

I got up at 5 a.m., quickly had breakfast of oatmeal with PB and coffee, dressed, grabbed my gear bag, said good-bye to Lloyd, and headed out to catch the T to the Boston Common area. Arriving there, I made a quick detour to Missy’s hotel so we could ride the bus together. It took almost 30 minutes to get rolling and another hour to get to Hopkinton, but the time passed quickly with talking, listening to my iPod’s Boston playlist, and thinking about the race. In Hopkinton we left our gear with the transport buses and spent an even more pleasant hour in a home opened to one of Missy’s friends, Dan, who was running for the Michael Carter Lisnow Respite Center charity. With plentiful food, beverages, restrooms, and floor space to stretch, I finally tapped into some pre-race calm. Walking to the starting corrals under mid-40s temperatures, partly sunny conditions, not feeling a hint of the stiff headwind forecast, I felt giddy and joyful looking forward to 26.2 miles of fun ahead.

The Marathon

I slipped into Corral 17, took a Gu, and counted five minutes to the start. I was wearing Adrenaline 9’s, my favorite black marathon shorts, a black Vertical Runner tank, throwaway long-sleeve tech shirt, throwaway gloves, and black ear band. I carried 4 Gu packets and a sport-top plastic water bottle to bypass the crowded early water stops. Looking around at possibly the most prestigious starting area in marathon running, I felt elation and appreciation for the health, fitness, and means to be where I was at that moment. We cheered and waved as we moved forward, heard the official start, and went forward to seek our marathon fortunes of the day. Striding across the starting mat, I pressed my Ironman watch into service for the first of 27 times. I would record mile split times, though mentally I approached the race in five sections.

1.The Downhill Start (Hopkinton into Ashland, approximately Miles 1-4)

My goal in this section was to never feel like I was pushing hard, but also take advantage of being a good downhill runner. The first crowded Mile 1 was 8:34 minutes of avoiding tripping and bumping with fellow runners and reveling in the crowd’s enthusiastic send-off. My pace quickened for the next three miles, but it felt so effortless and gentle that I stuck with it. In Mile 2, I came upon Keith Straw, a prolific ultramarathoner I first met while crewing at the 2007 Umstead 100 Mile Endurance Run. Keith is a minor marathoning celebrity known for running his races in a pink tank top, pink tutu, and pink-painted shoes. In one hand he carried a small sparkly wand, and in the other he was already sipping a beer! He explained that he’d done a 100+ mile run the previous weekend so planned to run Boston very easy and accept every beer offered to him. I told him I knew he would brighten many people’s days that day and wished him a fun race before moving on. Miles 2, 3, and 4 descended and my splits were very comfortable 8:12, 8:10, and 8:17.

2. The Flat Part (Ashland into Wellesley, approximately Miles 4-11)

Now the course would be flat for the next hour or so, and I wanted to keep my pace even and closer to the 8:30 min/ miles my coach and I had targeted for race pace. We followed the course through the town centers of Ashland, Framingham, and Natick, where cheering, cowbell-ringing crowds helped buoy us on. I kept wondering where the forecasted strong headwind would crop up, but barely noticed any wind resistance except when passing the small lakes in Framingham and Natick.

I was still wearing my throwaway shirt and feeling comfortable in overcast mid-40s. Because it covered my race bib, apparently another bibless runner thought I was a fellow race bandit (unofficial participant). Right after mile 6 he came alongside and warned, “If you can get by the cops here, you’ll be OK. This is where they pulled me last year.” I thanked him for his tip and chuckled at what a good story it would make if officials tried to pull me, then thought appreciatively of the Boston Marathon’s earliest female runners who had to deceive and fight off officials for the chance to run. We both passed unnoticed, and not long after I tossed the shirt.

Time and miles seemed to be moving quickly. My splits in this section were easy-feeling 8:38, 8:24, 8:32, 8:29, 8:30, 8:32, and 8:37. I tried not to get ahead of myself so early, but did entertain a few thoughts of a new PR and re-qualifying. I was well on pace for both but knew it was much too early to predict, remembering Lloyd’s smart advice: “Let the race come to you.” I would aim for the same pace and effort mile by mile, and see if that delivered me such a day. I felt so happy and alive simply running, and at the moment was completely at peace with whatever the course had for me.

3. Wellesley to Newton (approximately Miles 11.5-15)

Soon after Mile 11 I started listening for the famous screaming Wellesley College corridor.  It seemed louder this year, and while I enjoyed the funny signs and sight of female co-eds enticing runners with offers of kisses, I tried not to get too distracted. When I get caught up in surroundings like that, experience has taught me that I slow. Besides, I had two greetings of my own coming up. The first was my cousin Ann and her three adorable young daughters at the half marathon point. Last year I had fun stopping to greet them with my parents, and thought about that fondly. This year with a more ambitious race goal I gave them quick high 5’s and yelled greetings without losing step, starting to feel the wind increase after I passed. Remembering that I had begun slowing after this area last year, I focused on keeping my pace.

Next up was Lloyd, who would be spectating around the 15th mile. I was very excited to see him soon, and mentally felt even more energized even as my quads began feeling the first slight, easy-to-ignore, touch of heavy fatigue. Lloyd spotted me before I saw him and jumped alongside, handing me a sport bottle of my favorite Gatorade. I looked down and was touched to read an encouraging message he had thoughtfully written on a piece of tape attached to the bottle.

Lloyd ran ahead to get a few pictures, then found an area to run along side of the course. Somehow he found ways to do this the rest of the way without interfering with runners, and I loved having him pop in here and there with encouraging words. A personal cheerleader made it easy to keep a positive mindset, and I felt extra lucky to have him.

Finally, I began climbing the I-95 overpass, which meant we were entering the Newton Hills or “The Hills” as Boston veterans call them. I had looked forward to this 5-mile section of the course all morning, determined to run strong and see how actually training on hills would affect performance over last year. In 2008, I struggle-shuffled, watched my pace slip  to over 10 min/miles, and at one point come to a complete stop “to more easily take Tylenol” when really I just needed a break. There would be none of that this time! After three steady miles of 8:28, 8:29 and 8:31, I slowed less significantly to 8:50 in the first ascending mile, which felt easy and comfortable enough.

4. Newton Hills (approximately 25K-Mile 21)

Going up meant coming down, and I picked up pace to run the steepest downhill into Newton as flowingly as I could. We made the famous right turn at the fire station, then headed up. I chanted names of hills I’d trained on at home to myself: “Hinckley. Meadows Drive. Chaffee Hill. Shamrock 15K,” over and over, as a reminder that I could run strong today.

Moving uphill changes muscle recruitment, and I was momentarily relieved that climbing shifted the work into my glutes and hamstrings and away from my slightly aching quads. My heart and breathing were more labored, but no time on Monday did I feel near the red-line of an all-out intensity. As I kept a steady effort going up, I spotted a woman ahead whose red shirt read “RUNFARGORUN” on the back. No way was I going to let a flatlander Fargoan get to the top of this hill before I did! I picked up effort and soon was at her side. “That’s some pretty good hill running for a Fargo girl,” I complimented her, explaining I’d grown up there. We stayed together for a few minutes, and Lloyd was back with his camera and encouragement. This impressed my new buddy. “Wow! Is he the best or what? Don’t you just love him? Can I borrow him for today?” Of course I agreed whole-heartedly with her, and said she was welcome to share my supporter.

Pace had dropped slightly, from the fun 8:20 drop into Newton to 8:58, 8:59, and 8:57. One final hill to attack: Heartbreak. I was counting down and chanting “Hinckley. Meadows Drive. Chaffee Hill. Shamrock 15K.” My quads were definitely aching, but I didn’t get discouraged. I never felt like I needed to stop running, but my pace slowed around Heartbreak Hill to 9:06 and 9:29. Still on pace to re-qualify and possibly PR if I could find a strong finish, I didn’t let the slower miles worry me.

5. The Downhill Finish (Heartbreak Hill crest to Finish)

Spotting the large Tudor style house that marks the end of Heartbreak, I was ready for the same second wind I’d caught the last five miles of 2008’s Boston. So sure was I about storming the gradual downhill to Boylston Street, I think I took it for granted. My pace came back to 8:50 cruising into Boston College and its exuberant spectators. All right! Let’s go now! But then my next mile was 9:16. Huh? I was having a hard time ignoring my sore quads, alternating between looking forward to the race Being! Over! and losing focus a bit. I couldn’t quite find the place in my head where I could shut out the discomfort but still stay in the game. Crap, my legs hurt. I tried to tap into the crowds 5-6 deep as we approached Boston but was having some access problems. Unlike many around me I was still running rather than shuffling or walking, catching a runner here or there, but I wasn’t feeling great by any means.

Just a slight pick-up and I could re-qualify. 8:46, OK, keep that up. But re-qualifying was slipping away as I tried to do math in my head, estimating I had about 18 minutes to run 2.2. miles and earn a trip back. But ugh, that sounded so painful. Come on!  This is fun even though it hurts! I am alive and able and healthy! It’s not every day you’re in shape and in this place! I was in full pep-talk mode, and somehow Lloyd was back yelling for me and pointing out a colorful sign with my name on it someone had made for a different Andrea. Even with all the encouragement my next split read 9:18 coming in to Mile 25. I knew then I wouldn’t requalify that day, but could solidly aim for sub-3:50. I challenged myself to run my second-best marathon, which would be sub 3:49. Soon we got to the neon Citgo sign and I hit the split button for the last mile. Last Mile! Thank God! My head, heart, and breath never wavered, but my legs were complaining loudly. Knowing I was almost done and would be happy with my finish helped dull the pain. But there was no longing to stay on the course longer because I was having so much fun, as I had felt the year prior. Now we were going down under a bridge and coming up the small hill. There’s the famous right turn on Hereford. My watch read 3:45 as we made the left turn to Boylston’s home stretch. The energy here could have inspired the song “Electric Avenue” and I tried to tell myself to soak it all in, but really all I wanted was to be done running. I dug a little harder and accelerated as much as I could, eyes locked on that oh-so-promising sign reading FINISH. A couple more minutes and I slightly stumbled across the mat, having traveling the last mile in 8:55 for my second-fastest marathon of 3 hours, 48 minutes and 19 seconds.

Analysis:

I am very happy with my overall race and experience. I improved my time about 12 minutes over last year. I never walked, never stopped, never felt miserable physically or negative mentally. The increasing headwind may have been a factor in slowing near the end, but I was not consciously bothered by it.

Even though I am happy with the race, I am not entirely satisfied. I think could have run a smarter race and can do some specific things better than I did this year in Boston. Would the result have been different had I forced myself to go slower in the beginning?  Could I have been tougher in the last five miles? Though I dropped some weight this year, what if I had been more disciplined and lost the 5 more pounds I had wanted to – would that have made me faster? Was I too nervous the day before the race? I will never know for sure, but can promise myself to remember and improve for the future.

Here’s where I fared along the official check-points. Projected pace fell gradually from a 3:38 finish after the first, fast 5K. Finishing 12,654, I surpassed my seeded bib number (and therefore higher-ranked runners by qualifying time) by more than 5,000.

Bib	Name	Age	M/F	City	State	Country	Ctz	*
17844	Berninger, Andrea B.	36	F	Brecksville	OH	USA
Checkpoints 5k 10k 15k 20k Half 25k 30k 35k 40k 0:25:46 0:52:05 1:18:30 1:45:08 1:50:53 2:11:49 2:39:22 3:07:44 3:35:58 Finish Pace Projected Time Official Time Overall Gender Division 0:08:43 3:48:19 12654 3794 2645

Post-race:

Soon after finishing I met back up with both Lloyd and Missy, who had run a superb PR despite a dramatic fall in mile 22. The stronger wind and tall buildings made the finish area quite chilly, especially for a sweaty, underdressed body. We exchanged congratulations and took a few pictures, then Lloyd and I walked slowly toward the hotel. Walking was comfortable, except for going down a flight of stairs to a coffee shop for some delicious hot chocolate. We walked back along the race course and stopped to take pictures and cheer on those who were still in their last mile.

After cleaning up, we met up with some Ohio people at a pub for dinner and beers. Before turning in, we stopped at Boston Beerworks and people-watched the bar full of Celtics fans cheer their team’s close win over Chicago. Tuesday, our last day in Boston, was rainy and very sore one for me, so we didn’t explore too much other than the Quincy Market area where lunch was. The evening flight was full of stiff-legged, happy runners wearing the famous bright blue race jacket, returning back to reality.

I feel so fortunate to have twice experienced the Boston Marathon. It is not the only worthwhile goal in marathoning by any means, but no one can deny the specialness of its history and spirit. I brought back more wonderful memories from my second time running Boston — and the resolve to earn another Next Time!

A Wonderful Day

Yesterday I was so fortunate to have a fun, thrilling, challenging 3:48:19 journey from Hopkinton to Boston in the 113th Boston Marathon.

It’s been another weekend of memories to cherish. I’ll share many soon in a report and photos — time to pack up and make our way back home now.

Get In on the Action in Boston

The 2009 Boston Marathon is shaping up to be a very exciting race. I’m overjoyed to be entered in my second Boston, but a tiny bit of me wishes I could be two places at once – both running hard out on the course and cheering hard from the sidelines.

One of the most thrilling things about running Boston is the chance to participate in the same event as some of the greatest endurance athletes in the world. (We “mortals” can simply think of ourselves as in a different heat!) As a fellow Minnesota girl, I’m pulling for 2008 Olympic competitor Kara Goucher to have a great day in the women’s race.  In her second marathon, the 2008 NYC Marathon third-place finisher will run against a more experienced field including last year’s Boston women’s winner, Ethiopia’s Dire Tune. Kara’s Olympic teammates Ryan Hall and Brian Sell will run in the men’s elite event, along with multiple-time champ and current course record holder Robert K. Cheruiyot of Kenya.

The hugely inspiring father-son team Dick and Rick Hoyt will attempt their 1000th race as partners on Monday, along with more than 22,000 entrants from all over the globe. Bill Rodgers, a Boston Marathon legend, has also said he will run. A four-time Boston Marathon champion during the late 1970s, Rodgers will have the unique privilege of competing  with the fastest men on the planet and, equally if not more difficult at times, competing against himself.

If you’re anywhere near Bean Town Monday, there’s no more thrilling place to be.

Not in New England? You can still virtually cheer on the field.

Universal Sports web broadcasting will air the race live, beginning at 9:30 EST. To catch the race here, double-check your computer has all needed plug-ins. The Boston Marathon website will make live online tracking available during the race, or fans can set up text/email athlete alerts to follow the runner of their choice.

Good luck to all Boston runners!

Running’s for the Bird-Brained

Belted Kingfisher

Lately I’ve been including unplanned, brief stops into quite a few of my easy-pace runs. An observer might think Iam tired, struggling, erratic, or out of shape.

Eastern Bluebird

I’m not. I’m looking at birds.

Confession: I’ve become a bit of a running bird-watcher. I wonder if I’m the only multi-tasker out on the path? Soon after settling in near the Cuyahoga Valley National Park, where I am fortunate enough to do much of my training, I started spotting more than two birds in a bush’s worth of species on every run. The photos accompanying this post represent just some of the birds I spotted on today’s 6 mile trip along the Ohio and Erie Towpath trail.

When I could no longer identify many of the winged creatures I kept seeing, I bought the field guide Birds of Ohio by Stan Tekiela. It’s a well-illustrated, basic guide perfect for this birding novice, with a sport-specific surprise. A few pages in, I learned that our feathered friends are far finer endurance athletes than we people could ever hope to be.

Next time you’re ambling along a path and you spot a colorful warbler or hear the enticing song of a swooping flight of fancy, remember: Birds may be beautiful and inspiring, but make no mistake, those feathered rascals can beat a sorry, grounded runner’s butt at any distance.

Red-Winged Blackbird

Only the most skillful, talented, strong-minded, or, *cough* crazy *cough* ultramarathoners travel more than 100 miles during an event, fueling as best they can as they go and looking forward to the obligatory post-run feast.  Depending on their instinctive pattern, migrating bird species travel anywhere from a several hundred to 15,000 miles for the reward of a comfortable, season-long buffet.

Well, they do have wings. And helpful air currents. Without getting all Wright Brothers, whose own climate-friendly Ohio to North Carolina migration pattern I reversed late last year, we can’t do much about our non-aerodynamic upper limbs. OK, what else gets a bird to to its Finish line?

Birds of Ohio shares a few key training tips. “One of the many secrets of migration is fat. While we humans are fighting the battle of the bulge, birds intentionally gorge themselves to put on as much fat as possible while still being able to fly. Fat provides the greatest amount of energy per unit of weight.

“During long migratory flights, fat deposits are used up quickly, and birds need to stop to ‘refuel.’ … some birds require up to 2-3 days of constant feeding to build their fat reserves before continuing their seasonal trip.

Wood Ducks

“Birds migrating during the day use a combination of landforms, rivers, and the rising and setting sun to guide them in the right direction. … Studies show that some birds which migrate at night use the stars to navigate. Others use the setting sun, while still others such as doves use the earth’s magnetic fields to guide them north or south.”

All right, now we have a few clues. Many humans, including myself, could improve the practice of consuming fuel for a task’s energy requirements, rather than for a prescribed, time-dictated mealtime tradition or other psychosocial purpose. We could strengthen the connection to surroundings so navigation skills improve beyond the level of say, relying on a GPS device to drive to the next suburb. The Bird-Brained Training Method seems to recommend using instincts, which for many of us featherless sorts would require locating and accessing a deeply buried indigenous nature.

House Finch

Great Blue Heron

How about also adopting the birds’ notion that endurance over distance is a way of migration, something natural to our livelihood and important for our species’ survival?

I wouldn’t argue with a separate theory currently gaining credibility, that humans have evolved for distance running, but how much farther could it get us if we took some of these “bird-brained” practices under our wings?

April 6 – 12 Training

One week until Boston, and I am buzzed.

Some runners climb the walls during the taper phase. I love and welcome it. About half-way in, there’s an energy boost and runs start feeling super-charged. I imagine this is what runners with more natural talent feel like day to day. It takes a lot of sweat and effort and sluggish runs for me to get to this point, but it’s worth it when a 5K pace workout feels “a little slow” or I don’t notice the effort on a big hill that normally takes the wind out of my sails.

Running-wise, there’s nothing left I can do to prepare. The runs on my schedule this week are mostly about preventing stir craziness.  Even with a few miles here and there, there seems to be plenty of time to fidget in anticipation and build up excitement. The key is to not give in to the feeling of spinning my wheels – to stay relaxed and conserve the buzz for 10:30 a.m. next Monday.

April 6-12

Monday – 6 easy (treadmill)

Tuesday – off from running; taught 90 min. pilates/yoga class

Wednesday – 8.5 with 3 X 1 mile intervals (7:25, 7:18, 7:08) in the middle (path)

Thursday – 5.2 (roads), weight machine circuit and core workouts with each of 3 PE classes

Friday – off from running; taught 90 min. pilates/yoga class

Saturday – 10 easy w/last 2 miles downhill at 8:27 pace (paths and roads, hilly)

Sunday – 4 easy (towpath)

Totals: 34 miles running; 2 pilates/yoga classes; weight circuit; additional core/functional strength exercises

Good stuff: With so much else going on this year, there have been more than a few days that I’ve lacked energy and been less enthusiastic about the time required to get ready to run a marathon as well as I can. Feeling great on this week’s runs, I returned to thoughts of appreciation and gratitude for the time, a relatively safe environment, resources enough for running gear and food, and healthy enough body to have the privilege of this physically, mentally, and time-wise demanding recreational pursuit that I love. Of course I intend to run the best race possible on Monday, but I also realize completing four months of consistent training is its own reward.

Stuff to keep an eye on: Stretching and massaging seem to be calming my tight left lower leg, so I plan to keep the regimen up. I will also go into “super-careful” mode and avoid bumping, tripping, and other careless clumsiness as much as possible.

Goals for the week: Finish all shopping and packing by Friday evening for Saturday’s trip to Boston. Stay relaxed and positive. Get good rest. Continue logging food intake and not gain any weight until carbo-loading phase Saturday-Sunday (increasing carbs also increases water retention so it is normal to gain a few pounds).

March 30 – April 5 Training

This week ushered in the tapering phase of Boston training, but after a peak mileage week it didn’t yet feel like I was easing up.  My legs were stiff, heavy, and slow as I plodded through my weekday training runs.

Cleveland skyline from Lakewood Park

On Thursday I was over on the west side of Cleveland for an errand, so I took advantage of proximity to Lake Erie and planned a lakeside out and back run between Lakewood Park and Edgewater Park. Here’s a view from one of my favorite  routes so far in Northeast Ohio. It begins with a sidewalk tour of some older custom homes and lakefront high-rise buildings, skirts the shore while allowing views of the downtown skyline, then winds through a city park busy with people of all ages and backgrounds cycling, walking dogs, playing on the beach, grilling, and hanging out. There’s always so much activity going on, and after living in a smaller community I especially love the feeling of being one little part of a city’s life.

Saturday morning brought me into the same city’s great Metroparks system for the Cleveland Spring Classic half marathon race, planned as a race pace practice run. With almost no marathon pace running during this training cycle, I was a little nervous to see if I could find and maintain the correct pace for half the distance. Other than a fast first mile and long third mile that fooled me into thinking I’d slowed, I was pleased with how the pace felt and with my overall finish time.

March 30-April 5

Monday – 9 easy (roads/towpath)

Tuesday – off from running; taught 90 min. pilates/yoga class and did 15-station weight circuit twice in work fitness center

Wednesday – 8 with 8 x 2:00 5K effort pickups (roads)

Thursday – 6.3 (roads)

Friday – off from running; taught 90 min. pilates/yoga class

Saturday – 17 (2 warm-up easy, Half Marathon in 1:50:14, and 2 cool-down easy on roads)

Sunday – off from running, stayed “active” during day-long volunteering at Fools 50K/25K trail runs

Totals: 40.5 miles running; 2 pilates/yoga classes; 1 circuit workout; additional core/functional strength exercises most days

Good stuff: The weather! The sun was shining and temperatures were comfortable for running all week. Twice I got to wear shorts and short-sleeves, and Sunday’s bright, mild conditions made the trails even more scenic for runners who participated in the event Lloyd organized. Thinking about friends fighting record flooding back home in Fargo right now, being able to be outside having fun isn’t something I take for granted.

Stuff to keep an eye on: My left lower leg has been having some tightness and achy-ness during runs this week.  I chronically have more of this on the left, and actually had an overuse sprain to this foot two years earlier in the beginning hour of a marathon. It might be related to running mechanics or driving a manual transmission; it has definitely been tighter since I got a car with a stick shift last summer. Whatever the reason, it needs attention.

Goals for the week: Calming down my left Achilles/lower calf area. It seems to respond well to daily stretching, self-massage, and ice, so I’ll keep that up. Continuing to eat mindfully, adjust calories for reduced running, and log my food intake.

Breaking Barriers

Event: Strongsville Super Saturday 5K

When & Where: 9 a.m. Saturday, March 21, Strongsville, Ohio

Results: 22:51 (PR); 4/30 women’s 35-39 age group; 12/138 female entrants

For 2 1/2 years I have been trying to set a new PR at the 5K distance. My old PR from the 2006 Waterway 5K is 23:01, and in the half dozen or so 5K’s I’ve raced since then I’ve finished 23:10ish-23:30ish. It seemed like I could not get through the 23 minute barrier.

In January I ran a 23:08 on a flat course in San Diego and promised myself I would improve my PR in 2009.

I have been training diligently for the Boston Marathon: increasing my weekly mileage into the upper 50s, and doing more hill running than ever before because I actually live somewhere with hilly terrain now. Ten days prior to this race I did one 6 X 800 workout and was encouraged by my interval splits, a few seconds faster than when I was doing them last fall. But other than that, almost every “easy” run has felt anything but – sluggish, fatigued, etc. and my easy pace is almost always a little slower than it was during my last marathon training cycle.

The Strongsville Super Saturday 5K is well attended, with about 450 entrants. The course was described as having a fast 1.5 miles followed by a “challenging hill.” I went into this race with the goal to run hard and not let up on a hilly course as practice for Boston, and to get a good workout in the process.

Temperatures were around 30, with overcast conditions and no wind. I warmed up with about 15 min. easy running and a few short bouts of fast running. My legs felt good and ready to go, but I felt generally tired which I told myself to ignore. I lined up where I thought I should and soon after we were off.

It took a couple minutes to find a groove. In the first few minutes I had all those thoughts of “why do I do this – it’s so hard. I don’t feel like this today blah blah blah.” I wish I never had feelings like this, but I do at quite a few races. I’m not a hyper-competitive athlete, and have discovered I don’t naturally love racing unless I have a strong emotional connection to a particular race. I do love when I overcome “race ambivalence” to have a good day or occasionally PR. Then the feeling of accomplishment, fun, and improvement makes all the mental garbage worthwhile.

Back in Strongsville, we turned onto a road with a slight down grade. That seemed to open up my stride and energize me, so I went with it and quickly felt better. Mile 1 – 7:03 and I felt strong.

We started heading downhill again. For some reason downhill running suits me and I used the descent to naturally and easily speed up. At the bottom of the hill we were at about 10:30. Then the road curved and I could see the “challenging hill” we’d start to climb. I’d run bigger and harder hills, but not in a 5K. I focused on shortening my stride, using my arms more, and pushing myself up. It was steep and I felt pretty bad at the mid-point, a short flat respite. The road curved again and the hill continued, longer but not as steep. I had caught my breath enough to feel better on this part of the hill. Mile 2 came at 14:37 according to the volunteer – my watch had missed the split.

I didn’t feel too bad from the big hill and realized I had a good shot to PR with 8:23 left to run 1.1 miles and still do it. I was encouraged and pushed as strong as I could. The course was still slightly climbing at points, but not bad. It also didn’t feel anywhere as near as miserable as a 5K usually does at this point – more like a hard tempo effort. I focused on keeping my pace as strong as I could.

We made the final turn at about 20:00 and I knew I could get to the finish in less than 3 minutes. I probably even eased up a tiny bit. I was excited to have a good shot at a PR, so these last minutes weren’t as miserable as they usually are – funny how the mental state makes such a huge difference.

I crossed the line smiling at 22:50 by my watch and 22:51 official time. The last 1.1 miles had been 8:09. Not a huge PR, but set on a much more challenging course than my previous.

This was a good encouragement that Boston training is working, and good practice for staying tough on hills. I feel fortunate to be running, and am hopeful of staying healthy for the next weeks to see what happens on April 20.

March 23-29 Training

I’ve heard 60 is the new 40. Whoever said that wasn’t talking about weekly running mileage. This was my first-ever time logging over 60 miles in a training week. Actually, if I went by a Sunday – Saturday calendar, I moved 68 miles closer to Boston in a seven-day period due to shuffling around the long run last weekend.

Unlike current popular human development theory, there is a big difference between 60 and 40. The main difference is the amount of time needed for all the running. I am grateful my life right now allows the flexibility, and look forward to seeing if the time and miles contributed make a difference on April 20.

March 23-29

Monday – 8 easy

Tuesday – rest from running; taught 90 min. pilates/yoga class

Wednesday – 9.5 miles including 8 x 800 m intervals (average 3:30/800m)

Thursday – 10 easy

Friday – 4 easy; taught 90 min. pilates/yoga class

Saturday – 22 mile long run

Sunday – 6.75 easy

Totals: 60.25 miles running; 2 pilates/yoga classes; additional core/functional strength exercises most days

Good stuff: Other than a few fleeting achy/tight spots, I felt good and am apparently healthy. It was exciting to log my highest mileage week to date. Saturday’s long run in 65 degrees and sunshine was also much appreciated – it was a perfect day to be outdoors.

Stuff to keep an eye on: As always, what I put in my mouth! I naturally prefer nutritious food, but basically took a sabbatical from careful nutrition since last Boston. Then the stress of unexpected relocating/new job last fall showed up on the scale. This year I’ve slowly lost half of the goal I set for myself, and if I am careful can meet it by race day.  To hold myself more accountable, I am including the link to my food journal. I find that logging is an excellent way to track a daily calorie budget and helps prevent straying from a plan. In the past I’ve had success with weight management using FitDay.

Goals for the week: The key workout this week will be practicing marathon pace in Saturday’s Spring Classic Half Marathon. I haven’t been doing much marathon pace running this training cycle, so it will be good to remember what 8:30 minute miles feel like.

2009 … so far

Cough! Sniffle! Hack! Look at that cloud of dust! Is that a cobweb?  ‘Scuse me a moment while I grab a broom, open the windows, and air this place out.

Please forgive the disarray of In The Distance. Quarterly new posts fall far short of my best intentions.  The Blogkeeper’s been working hard to get herself and her students in better shape, but in the process let the place atrophy a bit.

While I spiff things up, I’ll re-cap the first season of 2009.

January

Sunset Dec. 31 2008, San Diego

Lloyd and I watched the sun set on a remarkable year in a beautiful place: an oceanfront condo in San Diego, where we spent part of our holiday vacation.  We started 2009 with an impromptu Polar Plunge in the Pacific. On Jan. 3 I entered a local 5K and surprised myself by coming within 7 seconds of my PR. “I am going to do my best to smash that this year!” I vowed.  A red-eye flight delivered us back to Ohio, and before I could adjust to the time zone change I was back at work.

Somewhere around last Thanksgiving, I realized the same fear of falling that holds me back when trail-running is exponentially worse if there is even a rumor of ice on the ground. Hesitantly I baby-stepped across frozen sidewalks and parking lots, certain the slippery stuff was waiting to kiss my agility-challenged, non-acclimated butt.  Walking was precarious enough; I wasn’t going to consider running on slick surfaces. In the middle of one of Cleveland’s snowiest, coldest winters, I retreated to the safety zone. Out of 20 runs completed in Ohio, 14 featured this view:

I logged 181.5 miles for January; 130 were treadmiles and I raced one 5K (23:07).

February

The snow and ice kept on coming. I remained in my winter quarters:

I learned the Brecksville Rec Center treadmills’ every nuance and quirk. ” This one shocks you when you touch it. This one has a weird belt. This one feels wobbly and lacks cushion.” And there was plenty of time to bond: With long runs approaching 20 miles, it became more apparent that I was marathon training again.

February’s running log lists 167.3 miles, 105 of which were on a moving belt. Clearly I have a high tolerance for boredom, and paired it with considerable gratitude for a comfortable mid-winter running environment.

On rare ventures outside, I was able to get in touch with my inner trail animal. I discovered that I love to plow, leap, and slide over a powder-covered trail. Something about the pillowy white stuff turns off my tentative trail gene. Who cares if I fall when I’ll land in softness and deja vu of playing in the snow as a kid?

Deer Lick trail in the snow, Brecksville Reservation

Valentine’s Day weekend marked one year since my first trip to Cleveland, and it was also the occasion of my friend Mert’s first visit. We had a great time catching up, exploring, shopping, watching girlie movies, and especially seeing Michael Franti and Spearhead’s warm and sunny blend of reggae, rock, soul, folk, rap, pop, and peace activism turn up the heat at the House of Blues.

Feb. 14 was also supposed to be my second Chili Bowl Classic 5K race and I eagerly looked forward to trying to better last year’s time. Instead, my warm up nearly stopped me in snow tracks on top of ice. I slip-ran the race all easy pace instead, disappointed in the weather and berating myself for “being an ice-fearing wimp.”

It turned out to be one of the coldest, snowiest Februarys on record. Despite gratitude and amazement for the manner and timing of moving to Northeast Ohio, I felt pangs of regret over leaving a mild climate.

March

Land ahoy! March 1 was the date of my first 20 miler as well as the first long run of the year that did not involve staring at an electronic console.

With two months of cushioned belt running, my legs were less prepared to take on the Boston Marathon course than they had been a year earlier training in flat coastal North Carolina. Attempting to make up for lost time, I sought climbs, rolling terrain, and descents on run after run. The Shamrock 15K race, which steeply then relentlessly climbs for its last 5 miles, was a good challenge that left no doubt that I have some work to do.

Reluctantly, winter released its frigid lock on Northeast Ohio. Climbing up and cruising down the miles, I spotted spring robins and saw near-record snowfall become gushing melt.

Brandywine Falls, Cuyahoga Valley National Park

With the arrival of spring , by the calendar if not yet the thermometer, I had an opportunity for another 3.1 mile test. The Strongsville Super Saturday course was not perfectly flat like the San Diego race, but thankfully it offered clear, dry pavement. Channelling February’s 5K frustration up a steep second mile hill, I hung on and for the first time found myself at the Finish in less than 23 minutes. After feeling like much of last year was a running recession, an unexpected PR was an extra rewarding surprise.

In this new season of rejuvination, I’m especially determined to give myself and training extra TLC in the coming 24 days leading to Boston. I’ll share highlights here before the dust has a chance to settle again.