Ultra Training Week 9 and Running as a Football Player

And once again it has been a smaller-than-planned mileage week.  My excuses are sore legs and cold rain.  The good thing is that I'm mostly at peace with the numbers such as they are.  For one thing, I'm trying to train smart and I can't get in a quality run if my legs are sore, nor does that give them time to heal and grow stronger.  The second reason is I've been talking with a running friend who just ran a 50 mile race herself and her training plan included a lot less miles than mine has.  Her approach?  Have fun and enjoy the miles.  This served as a good reminder that despite my training, I need to be enjoying this journey first and foremost, and so far I am.

I started the week with a good 20 miler and ended it with the Spooktacular 5k in which I ran as a football player in full football gear.  That was an adventure!  Fun, hilarious, and tough! 

Sunday, Oct 23 - rest

Monday, Oct 24 - 20 morning miles, 9:15 pace.  I wrote about it here.

Tuesday, Oct 25 - 4.5 afternoon miles, 8:45 pace.  Legs were a tad sore but...it was such a gorgeous afternoon I just couldn't help myself.

Wednesday, Oct 26 - 6 afternoon miles around 8:50 pace.  I stopped my watch to help a little kid catch his dog (who was after me) and forgot to restart it, but the 5.5 I recorded were around 8:50 pace.

Thursday, Oct 27 - rain rain rain and pajamas on the couch.

Friday, Oct 28 - 5.6 afternoon miles.  I did 1 mile on the treadmill in the gym before deciding anything was better than that and heading outside.  I ran 4.6 outside at 8:36 pace.  It was cold and misty, but good and the color of the trees right now is amazing!

Saturday, Oct 29 - 3.1 miles in the Spooktacular 5k in 26:16 which is 8:27 pace.  Let me just say that running in full football gear is TOUGH! But I had a blast with Shannon and Julie dressed as my fellow teammates and my mom dressed as our coach.

Total for the week - 39.2

 

Sometimes you've just gotta choose fun over...well...anything else.  Happy Halloween, everyone!

Now That It's Real

Today I made it real.  I am an official entrant of the Tallahassee Ultra Distance Classic 50 Mile, which will take place on December 10.  I was waiting until the end of October to see how my training was going to shape up, if the knee knob would allow it, and now that the end of this month as arrived, I decided it was all systems go. 

So I registered.  Then I re-read everything I'd already read about the race.  Then I looked at past race results.  Then I looked at current entrants.  And with every click of the mouse and every finish time recorded, my heart started to beat a little bit faster.  It is a little early for butterflies to show up and doubt to creep in with one solid month left to train, but both have begun to show up anyway, now that it's real.  I mean I've been planning and training, but when I hit that "process registration" button... it all became very real.

I'm excited about the possibilities.  And I'm hopeful.  Will it be great?  Will it be amazing?  Will I rise to the challenge and conquer this 50 mile?  Will I run strong and finish well?  I'm also nervous about the possibilities. Will unforeseen difficulties show up in this one like they did last time?  What if something goes wrong with my fueling?  What if the knee says no after all?  What if I'm really not cut out for this type of thing?   And then even if all goes well, will I be able to make the time I want?  Am I being too ambitious with my first 50 mile on the road? 

My goal is to finish in 9 hours.  According to last year's results, if I finish in 9 hours I'd be in the back of the pack but as a first timer attempting this distance on the road, I'm afraid to be more ambitious than that, and I don't want to be less.  At the moment there are 20 runners entered in the 50 Mile.  Last year 21 entered, with 6 of those runners falling back to the 50k distance. 

So what am I made of?  Do I have what it takes?  I look forward to and am nervous about finding out.  But what is this life without a little mystery, without a little adventure, without a little push past what I believe is possible to the impossible?  So I'm registered and my training continues. I have 5 more weeks (this one included), ultra training weeks 9-13...

Let's see how I do, now that it's real.  

Get Fired Up!

I think I have always been an enthusiastic person, maybe even annoyingly so at times.  When I love something, enjoy something or when I am moved by something, I get excited about it.  Lots of words, smiles, exclamation points, hand gestures - the works. 

One of the things I'm enthusiastic about is running (GASP).  Sure there are a lot of factors that go into that such as health and fitness, time with God, witnessing nature, and the way I've seen it change my life and the lives of others.  But there is also the simplicity of going out for a run, feeling strong, pushing the pace, sweating and feeling good afterward.  I love that.

Today, Life is Good posted a quote on Facebook that said, "Enthusiastically do what fills you with enthusiasm."  For some reason, when I read this, it was like receiving permission to love what I love and to do what I love, and that it is okay to be enthusiastic about running. 

By Tuesday of this week, distance running and training had come up in conversation twice and both times I received strange looks and the question, "why?" asked in that way that says, "that's ridiculous."  I didn't really defend it and I didn't really answer the question either.  I just smiled and moved on to the next topic.  But on my run last night, I thought, "why not?"  What else am I supposed to be doing?

Life can be so boring and mundane sometimes.  Filled with long work hours sitting at a desk inside a building, people's words and opinions that are unpleasant, arguing, jealousy, ugliness, arrogance, time spent doing things that don't really matter, making tough decisions...but if I started the day running into a sunrise or if I know I'm going to conclude it with a run on a gorgeous fall afternoon... it makes it all seem okay, maybe even easier.  And for those moments when I'm out there - just me, maybe some songs on my ipod or a friend, running, breathing, feeling free - it is wonderful!  I can be whoever I want, think whatever I want, run wherever I want, dream, hope, pray, think, be.  I can just be.

And then there's that feeling of accomplishment after a race.  For me, this comes after a half-marathon, marathon, or ultra when I feel for a moment that I have transcended the human condition.  I have taken my body, created for me by God, and I have made it strong and powerful.  I have done more than I ever believed possible.  I have overcome weakness, I have been brave, I have held on when it was tough.  These are things I strive to do in my daily life but how often am I really successful?

So there is a small piece of the "why".  Because I do believe we should enthusiastically do what fills us with enthusiasm.  Life is really too short to do anything else.  Life really is good, and for me getting outside and running around helps me see that. 

What are you enthusiastic about?  Are you going after it?  I hope so!

Tuesday's Treat

Today's treat is another favorite of mine and it is the pistachio!  I have become so addicted to these little green nuts that I eat them almost every day.  My brand of choice is Wonderful Pistachio and they can be found just about anywhere.  Pour 1/2 cup into a bag or plastic container for a 160 calorie salty snack (or you can get them unsalted if you prefer).  Sam's Club sells boxes of them in individual snack-sized bags as well. 

I like taking them to work because they are quick and easy to pack and they take  me a little while to eat so I get to enjoy them longer.  They have all sorts of vitamins and minerals that we need, fiber, and antioxidants.  For more info on how good they are for you, go here. 

For more on Wonderful Pistachios, go here.  And enjoy!

The First 20 of Training

I count today as the first 20 mile of my training, even though I suppose the marathon on Oct 1 should really count for that.  It is sort of funny how I have bypassed all the middle-long distances like 14-18 miles going from 12 and 16 to 26 and 20.  I'm not sure if that is the smartest thing since I think for injury prevention purposes one should ease the body into the higher mileage, but so far things are okay.  I'll also admit I've been somewhat concerned about the lack of long runs throughout this ultra training and I'm feeling like I need to pack them in now.  I have two more planned and no idea if that is enough or not.  But onward I go!

This morning was fun.  I met Katie at 4:40 a.m. and we got started.  She wanted to get in at least 12 before 6:50 and I was grateful for the company on so much of my long run.  We ran mostly in the dark with a smiley face moon grinning down on us.  It was a chilly 50 degrees and I wore shorts, a short sleeved top and gloves, which I never took off.  We talked of all sorts of things as we always do, seeing many runners and walkers along the way. I thought we'd run into the other half of our group, but we never saw them.

Katie ended up running 13.5 with me and I grabbed my ipod for the rest.  I ran 1.5 to Kroger and used the facilities before finishing my run.  I felt good until the last 2 miles and then my legs were slow and achy.  That is when I realized I'd had nothing to eat.  It was not smart and not what I intended to do, but I started with Katie like any other regular morning run, not really thinking about how this one was different, requiring fuel.  I had grabbed a banana when I ran out the door that morning, but when I grabbed my ipod and a sip of water, I'd forgotten about it. 

I used to think that if I forced my body to do the work in training with no fuel, it would be tougher and even better when I did have fuel in the actual race. (I should add here that the fuel I chose for the race, while not often used in training, was NOT something new to my system.  I don't think runners should try anything new on race day.)  I recently learned that this type of training approach did not help things at all (except maybe a little mentally).  The Sports Nutrition Instructor at UAH explained it like this:  If your car is running low on gas and you say, "I'm just going to push it further without gas because that means it will be able to go even longer next time on the gas it has," what will happen?  Your car will run out of gas and stop working.  He said it is the same with fueling your body with both liquids and nutrients (bars, Gu, whatever your choice) while training.  In fact, the fuel allows your body to do more in training, making for a more quality workout.

So this morning as I felt myself slowing down and my legs growing tired, I decided that next time I would make more of a point to eat something at least once during my long run.  This run still turned out okay, though.  I finished in 3:04:59, which is around a 9:15 average pace, and I'm pretty happy with that.  Below are the splits, if you are interested.  I always like looking at them on these longer runs (okay, and on the shorter ones too) because they show me where I'm slowing down and help me figure out how to improve.

Mile 1 - 9:03
Mile 2 - 9:15
Mile 3 - 9:18
Mile 4 - 9:30
Mile 5 - 9:33
Mile 6 - 9:32
Mile 7 - 9:28
Mile 8 - 9:20
Mile 9 - 9:13
Mile 10 - 9:31
Mile 11 - 10:11 (big hill)
Mile 12 - 9:17
Mile 13 - 9:12 (Katie was running me hard here as she needed to get back to her car)
Mile 14 - 8:44
Mile 15 - 8:26
Mile 16 - 8:41
Mile 17 - 8:58 
Mile 18 - 8:54
Mile 19 - 9:28
Mile 20 - 9:15 (Kristen honked and waved while sitting in traffic and gave me a boost to finish strong)

Overall it was a GREAT run, and it was nice to be done by 8:00 so that I have the rest of my wide-open day to get stuff done and enjoy a birthday lunch with my mom (birthday girl) and sister.

Running for a Soldier

I absolutely love our National Anthem.  I love the words, the story behind it, and the country it represents.  And like so many other sporting events in our country, it is played before most marathons and many shorter races as well.  I am not sure why or how this tradition began, but it is one I love.  I love how a hush falls over the antsy crowd waiting at the start line, and I always get a lump in my throat as I sing the words in my mind and consider my beloved country and the freedom I enjoy every single day.  I think of the men and women who gave and continue to give so much to make this country what it is and I am humbly grateful.

A friend of mine (I say "friend" even though we've only met once, but I work with his mom and keep up with his running pursuits through her) named Timothy Savoy is running the Marine Corps Marathon in Arlington, Virginia next Sunday (October 30).  He is currently a student at George Washington University and a friend of his talked him into running his marathon for the Tragedy Assistance Program for Survivors (TAPS).  This program sends 100% of the money raised to support the families of fallen soldiers.

At first, Tim says he was unsure about running for TAPS having no real attachment to the group, but he only had to raise a minimum of $500 so he decided to do it.  Tim wrote in a letter to his friends and family, "I figured I would be running for a soldier who was killed in combat decades ago in a war before my generation and that this run would be more about honor than a reality I could relate to."  This changed, however, when he learned he would be running for SSG. Patrick Dolphin who was killed July 31, 2011 while supporting combat operations in Herat Province, Afghanistan.  Patrick was 29 years old and a native of Moscow, PA leaving behind a wife of almost 3 years and his parents.

Patrick's family contacted Tim, sending him e-mails and letting him know how much it meant to them that he was running for their son.  Patrick's mom wrote that Patrick had always wanted to be a fighter pilot or some sort of soldier.  When he found out his vision was not good enough to become a pilot, he joined the marines and was a member of the 2nd Marine Special Operations Command, based out of Camp Lejeune, N.C.  He would have served 12 years in the Marines this October.  He completed two tours of duty in Iraq and was currently serving his second tour of duty in Afghanistan.  After this tour, he planned to return home and start a family with his wife. 

Running for Patrick has greatly changed Tim's outlook on things.  He writes of this journey, "As a young man barely in my 20s and only now graduating from college, this reality has hit home more than I could have imagined.  One lesson I have learned is to better appreciate the time we have here together.  Time is not a certainty for any of us, so take advantage of the time you have here.  Live each day to the fullest and take it as your own."  Tim asks his readers to "take a moment each day to reflect on sacrifice and what it truly means to your life." 

While Tim Savoy started this journey running for TAPS and SSG. Patrick Dolphin as one person, I believe he will conclude this journey a different man.  He surpassed his fundraising minimum of $500, raising a total of $1700.00 so far.  If you would like to donate to TAPS through Tim, follow this link.

To learn more about SSG. Patrick Dolphin, go here, here or here. 

May God bless and protect Dolphin's family and friends, his fellow marines, and Tim Savoy who will run 26.2 miles for Patrick Dolphin's memory.  Stay tuned for Tim's post-race report which he has kindly agreed to write and post here. I dedicate this post (and many prayers along with it) to those still serving all over the world, and their family and friends who await their safe return home.  We will remain forever grateful for your sacrifice for this great country and the freedom we enjoy because of you.

"O say does that star-spangled banner yet wave

O're the land of the free and the home of the brave!"

Ultra Training Week 8

This has been a good training week.  While the weekly mileage total is not as high as I had planned, I am satisfied with the quality of each run.  The weather has bypassed the cool fall temperatures and gone straight for cold winter-like mornings, and I think this chill has helped me pick up my pace, if for nothing else than to warm up quickly.  Below are the weekly totals and paces. 

Sunday, Oct 16 - rest (4 leisurely miles with Mom)

Monday, Oct 17 - Ran 6.3 morning miles with the girls, 9:50 pace.  I was tired this morning, but the miles went by quickly, as they always do with my morning gaggle.

Tuesday, Oct 18 - Ran 7.3 morning miles solo, 8:40 pace.  Gorgeous sunrise the entire way.

Wednesday, Oct 19 - Ran 10.4 morning miles with the girls, 9:13 pace.  Felt great!

Thursday, Oct 20 - Ran 7 afternoon miles solo, 8:22 pace.  Good, strong run.

Friday, Oct 21 - Ran 7.1 miles, 9:00 pace.  Ran 3.5 with the girls to my sister's, ran 3 with her, and then ran 3.5 back to my car, racing the clock.  Legs were sore after this.

Saturday, Oct 22 - Ran 3 morning miles solo, 8:55 pace.  It was 36 degrees!  Brrrrr.

Total mileage - 41.1 miles

This morning I got up early to get in some miles before coming into work.  I do not usually work on Saturdays, but we are recording a class here at UAH and the last part of it is today.  At first I was annoyed by this because Saturdays are my long run days, but as I started my run this morning, I realized my legs were tired and sore.  While the mileage numbers did not climb over 50 as planned this week, I increased the pace of the miles I did run, making for good workouts despite the shorter distances.  So, this morning when I got close to mile 3, I headed home.  I was tired, my legs were sore, and I knew it would be more beneficial for my training to let them heal.

I'll be off Monday since I'm working today and I plan to use that day to get in a 20 miler.  Letting my legs heal today and tomorrow will allow that run to be a good, strong training run and I am looking forward to it.  As it turns out, working today and postponing the long run will be better than forcing tired, sore legs to do the work anyway.  Keeping this in mind helps me ward off that panicky voice inside that continually asks me if I'm doing enough to run 50 miles in December.  In truth, I have no idea.  All I know to do is keep running, train smart and go for it.

A Little Competition is Good for the Soul...and Arthritis

A few years ago we had the rare event of a race in Madison.  Most races in my area take place in Huntsville, but this race was actually taking place a few miles from my home, and I decided that merited my support as a resident and runner of Madison.  The race was tiny at first and it was held on a Friday night in the parking lot of a church.  We ran down a walking path along one of the main roads and I won second overall female.  I remember it was FREEZING that night, and afterward I had some friends and family over for hot chocolate and snacks.  The next year I talked my dad into doing the race (which, if you know my dad you'd know this was BIG) and since I had just run the Dizzy Fifties 40 Mile the day before, I walked it with him.  He won first place in his age group in his first race ever. 

The race is the Jingle Bell Run/Walk for Arthritis held by the Arthritis Foundation and for all kinds of reasons, it is a special one to me.  It is one of those races where participants can form a team and raise funds for the cause, so I started one.  I think I called it the Reneau Runners or something like that the first year, but the next year I changed the name to the Red-nosed Runners and that is what we have been ever since.

This year marks the fourth year of this race, and it has grown exponentially.  Even when I run my hardest, I am nowhere near winning an overall award and very possibly not even in my age group, but such a large race means great support for the Arthritis Foundation so it is a good problem to have.  And while I may still run as hard as I can in an attempt to win a Jingle Bell 5k Christmas tree ornament, I've channeled my competitive edge to my team as well.

I have no idea why exactly, but I love seeing the Red-nosed Runners in the top 5 list of teams on the homepage of the race.  If you follow this link, you will see we are currently 4th place in the team rankings for most money raised.  Of course, we are still a month out from the race day (November 20), so there are probably a lot of folks yet to sign up, but I'm hopeful.  I've got a whole list of friends, family and co-workers to pester into joining my team, and I have succeeded with 13 so far (although not yet with Dad, who I have told must return to defend his title).  We have raised a total of $425.00 and this year, my goal is $3000.00.  A bit lofty, perhaps but why not aim high?  With so many friends and family who have dealt with arthritis, I think this is a great reason to get a little competition going.

And so it's on.  I am gratefully accepting both donations and runners to my team, and if you are a local to this area, I think you should consider joining the fun!  The race takes place on Sunday, November 20.  At 1:30 there is a family 1 mile walk followed by the 5k at 2:00.  At 3:00 there is a Santa Chase for kids 5 and under followed by the Reindeer Dash for kids 6-12.  As you can see these is something for everyone, so what are you waiting for?

Let's do this!

Sunrise Surprise

This morning when the alarm went off, it was a little harder to get out of bed.  I hadn't made plans with my girls, so I had no one to which I'd be accountable.  No one but myself and how I'd feel later in the day when the rain came and I had not run.  I knew I'd be mad at myself so up I got.  Eventually.

It was a little later than usual but still dark in the house.  I was not looking forward to a solo run in the dark, but figured I'd stay in my neighborhood until it got light enough for me to feel comfortable venturing out. I changed into my running digs, strapped on my watch, and kissed my sleeping husband good-bye before leaving.  The morning was chilly, but not cool enough to warrant more than a short sleeved top and shorts.

I walked lazily to the end of my driveway as I usually do, started my watch and turned right.  And there it was.  The purple and dull pink of a sunrise.  A brand new, just beginning sunrise.  With the morning darkness as the only thing coming in my bedroom windows, I had assumed it was still completely dark outside.  This newly awakened sunrise was a beautiful surprise.

I turned my ipod to my current warm-up song, "Hold Me Together" by Royal Tailor, and ran facing east with the words of this song playing sweet and low in my ears.  It was yet another of those magical morning moments and I soaked it in.

I faced east for quite a while so that I was constantly running into the ever changing and brightening sky.  It was brilliant to watch.  It unfolded and unfurled until it eventually exploded into an amazing neon orange across the sky.  It was as if God had taken his pack of oils dipped his thumb into the neon carrot shade and smeared it across the sky.  With love.  For me. (If you know your Crayola crayons, you know what color that is.)

As I turned north, I glance several times to my right, afraid to miss one second of this light show.  Even looking straight ahead, however, it was hard to miss as the bright orange spread across the entire sky like a spilled bucket of paint, smudging into hues of pink and red at the edges.  With a backdrop of a light blue morning sky, this view was breathtaking.

Due to my late start, I had to hurry home and start the mad rush that was getting ready for work.  It was worth it, though.  My sunrise surprise had made my day and I had visions of it throughout with the words of my warm-up song still singing gently in my ears.

I'm feeling stronger with You by my side

I realize You are my Home... 

Ultra Training Week 7

This week was filled with good training miles and special moments with other running friends.  See below for the weekly numbers and the moments.

Sunday, Oct 9 - rest

Monday, Oct 10 - 9 morning miles with my girls, 9:33 pace.  No knee pain due to my rest day.  That was big.

Tuesday, Oct 11 - 6 morning miles with the girls, 10:40 pace.  The legs were feeling a little tired, but it was still good to be out.  Ran 2 afternoon miles to mark the LAST No Boundaries course, 8:15 pace.

Wednesday, Oct 12 - 7.37 morning miles with the girls, 10:10 pace.  I was feeling pretty good and wanted to go further, but ran out of time.

Thursday, Oct 13 - 7.02 afternoon miles, 8:32 pace.

Friday, Oct 14 - 11.61 morning miles with the girls.  Hit 1 hard hill and slowed down for the last 3.  I was tempted to stop at 8, but knew I needed those extra miles.

Saturday, Oct 15 - Ran the Liz Hurley Ribbon Run 5k in 23:43, 7:39 pace.  Ran .60 before the race with Katie, and 5.3 after with Jessica, giving me 9 for the day.

The total for the week was 52 miles.

This week was extra special for a few reasons.  First, we had a GREAT last run with our No Boundaries group.  It was a misty, rainy afternoon but everyone got out there anyway and we ran, laughed and cheered each other on.  I could feel the air of excitement as we concluded our 5k training program with only the race before us.

Then, Madelyn, one of the girls in our morning crew rejoined us for the first time in months.  She has been dealing with some thyroid issues which completely drained her of energy.  As an extremely energetic person who loves her morning runs, this was very tough on her, and it has been something we've been praying about for a long time.  When she came and joined us Tuesday morning, it was so exciting to see those answered prayers.  She ran 6 miles, feeling great and giving thanks.

On Friday we ran 11.6 and Jan, another of our morning crew, ran 12 miles for the first time ever.  Toward the end of the run, it was just she and I, and it was so fun to be able to tell her congrats on her longest run to date as she trains for her first half-marathon.  I got to experience this again as my No Boundaries group and my mom's Fayetteville No Boundaries group completed the Liz Hurley Ribbon Run 5k today.  It is so moving to witness so many people do something they have worked so hard to do and share in their excitement as they reach their running goals.  I cannot express what an honor it is to be a part of someone's journey as a runner in these moments. 

Completing the Ribbon Run 5k wasn't the last of these moment's today, however.  My friend Jessica is training for her first half marathon as well, and she needed 8 miles for today.  After the race, we ran 5.3 together and when we finished she told me it was her longest run to date.  It was another special moment as we gave each other a sweaty congratulatory hug and I got to share in her excitement over reaching another training milestone.

So as you can see, not only was it a good ultra training week, it was an extra special week filled with wonderful moments of triumph.  These moments fuel me.  They fill me up and spur me on to push myself as I see so many pushing passed their limits, on to their own personal triumphs.  This is why running is so great and why I feel so blessed to call myself a runner. 

With all of this in my heart...I carry on with my training feeling so humbly blessed by all these miles and moments.

Fun on Friday

A friend of mine posted this picture on Facebook and I had to share it.  It cracks me up!

Happy Friday, everyone!  I hope you have a great weekend planned.  As for me, I will be closing out this No Boundaries season with the Liz Hurley Ribbon Run 5k tomorrow.  All of my No Boundaries runners are ready and excited (at least they seem so) and I am excited for them!  After 10 weeks of training together, we will hit the streets and run 3.1 miles for breast cancer awareness.

I'm not sure I have a PR in these legs, as I have not tapered at all, nor have I been focusing on the shorter, faster distances...but hey, I'll probably go for it anyway.  I hope to run a few miles at home before the race and then a few miles after the race with a friend who is training for her first half-marathon.

I just gotta say... so much training, so many new challenges, so many firsts and triumphs...that is why I LOVE this sport!  Happy Running to all of you racing this weekend!

November Needs to be Massive

This is what I'm thinking as I write out a new ultra training plan.  It probably is not that different from the one I made about 7 weeks ago, but I've deviated from that one so much that I want to refocus and make sure I'm getting in the long runs, 2-a-days, and cross training I need.  Otherwise, I'm afraid I'll just run 6-8 miles a day and time will slip away from me.

I want to pull out last year's calendar and take a look at my previous ultra training, but I keep forgetting to get it.  I do have my monthly totals from last year, however (I have become a running numbers nut, and I like it) and one thing I noticed was that the month before my ultra (September) was HUGE on the mileage (for me).  My ultra was the second weekend in October last year, and the mileage for September was 237. 

This gives me hope.  I am not as off track as I thought.  As Jason pointed out when I was getting frustrated, I still have time to be ready.  But November mileage needs to be massive (for me), and I need to begin the ramping up process now.  If all goes as planned, October should be somewhere around 220 miles, which is a good lead-up to November which would be around 270 IF all goes as planned. That is a pretty big if, but I like having it there anyway.

The concerning thing is, looking back at the plan I just made, I only have three 20 milers planned... I'm not sure if that is enough long runs or not.  I have plenty of 2-a-days and some longer runs back to back... I'm just wondering if I need more 20+ milers.  I feel that I should plan as I go on that one, listening to my body and seeing what it is willing to do.

Anyway, this is me just thinking out loud really (or by keyboard).  Refocusing.  I think I've talked Jason into doing yoga with me twice a week at the local YMCA.  I hope we stick to that.  I think that would be really good for a body running all those miles, not to mention strengthening my core and upper body so it can hold up for 10+ hours of running.

In other news, we have another of our morning running crew who is going for a marathon PR this weekend.  Our very own guest-poster, Julia is going for a 3:35 in Columbus, OH this Sunday.  Julia is the youngest of our group and since she joined us, we've seen her get faster and faster.  She is super disciplined when it comes to her training plan, getting up and getting after it every morning, and staying on schedule whether it calls for a long run, a track workout, or rest.   GOOD LUCK, JULIA!  It will be another edge-of-my-seat kind of Sunday.

Signs and Celebrations

I've written before about my amazing group of running friends.  I cannot even describe how much they bless my life. One thing I love about our group is how we support each other.  If someone is going through a rough time, the prayers and encouragement are unending.  If someone has something to celebrate, it is like having our own personal fan club.  From babies to marriages to injuries and triumphs, we are there through it all.  The funny thing is, most of us only see each other in the wee early morning hours of each day when we are running.  It is comical when we run in to each other at the grocery store or bagel shop and are shocked to see each other so fixed up.  It is almost like, "Wow, I had no idea you looked like that!" 

Being that running is the first thing that brought us all together, we share in each others goals, training plans, worries and triumphs when it comes to racing.  We know each others PRs.  We know each others upcoming races.  We know about each others training and the challenges faced along the way.  And I know for me, I get invested.  So as one of my girls approach their first half-marathon, or a hopeful PR marathon, I am excited and nervous and hopeful and sitting on the edge of my seat waiting for news.  I'm pretty sure I can safely say I'm not the only one who feels this way.

We all got to experience this recently with our friend, Katie.  Katie is one of our fastest runners and she is so inspiring for all of us.  She's super talented, but I'm not sure she really sees it and that is probably one of the many reasons we like her so much.  Anyway, Katie has been training HARD for the Chicago marathon.  In fact, this was the first time she'd done a lot of what she did in training.  It wasn't always fun.  It was super challenging.  And because she'd never done much of it, she was not quite sure if she was doing it right, if she was doing all she could, or if it would result in a PR marathon.  Her goal was a 3:15.  Her best was a 3:18.

Now, I felt the whole time that she had it in the bag.  Not only is she already a strong and amazing runner, her training was hard core and she stuck with it the entire time.  Still, there is always room for something beyond one's control to happen in a marathon.  I have experienced it and seen it happen in others.  And it is heartbreaking.  Katie knows this too, and so as the marathon approached and she began to question and doubt and wonder and talk herself out of being disappointed if it didn't happen, the girls and I were right there with her. 

On race day the e-mails were flying.  We were on our computers before and after church services, and I wondered how she was doing the whole morning.  And then I saw it.  The e-mail titled, "KATIE ROCKS!"  I almost stood up and cheered.  I said, "SHE DID IT!  SHE DID IT!" as Jason asked who did what.  The e-mails continued to fly as each of us discovered the news.  I'm sure Katie's phone and facebook page began to light up with congratulations and comments as her friends and family realized she had achieved her PR.

But I like to think her morning running crew were the ones who really knew, who really understood.

Anyway, Katie is back in town now and took a few moments to post quickly on her blog that she had in fact reached her goal and that she'd tell more soon (for which I am impatiently waiting).  In her post she mentions a sign she read while running, and I found it so inspiring.

"There will come a day when you will not be able to do this.  Today is not that day!"

Katie didn't have time to write much, but she did say she thought about these words for much of the race.  I can understand why.  These words are simple, but so powerful too!  I absolutely love this and intend to use it as inspiration for my next event as well.

So today, this post is dedicated to Katie, my amazing marathoning and mothering friend.  Check out her blog for an update on her marathon.  I know that's what I'll be doing...or I might just show up at her house with 2 cups of coffee if I can't wait any longer for the scoop.

Ultra Training Week 6

I guess I knew after running a marathon I would not be able to continue on with my ultra training as planned right away.  Even if I did take it a little slower than usual, 26.2 miles is still a lot on the body.  That said, and despite the previous post on rest, I got impatient and frustrated with the healing and waiting process.  Especially by Saturday when what I wanted was a good strong 12+ miler.  But before I get carried away with whining, here are the weekly totals. 

Sunday, Oct 2 - rest

Monday, Oct 3 - 4 painful miles, 9:40 pace.  Quads hurt the whole time. 

Tuesday, Oct 4 - 3.5 miles, 9:00 pace.  Marked the No Boundaries course and then walked it with my walking group.

Wednesday, Oct 5 - rest

Thursday, Oct 6 - 6 morning miles with the girls, 10:20 pace.  Legs felt better but fatigue set in early.  Afternoon walk with Chance.

Friday, Oct 7 - 7 morning miles, 9:25 pace.  Ran 2 to meet my No Boundaries Group. No one showed, so I ran 3 with Julia and 2 back home.  Legs felt a ton better. 

Saturday, Oct 8 - 6 miles - ran 3 miles on the Liz Hurley course with No Boundaries runners, ran 3 miles at home.  My knee and shin were extremely angry and I knew I had to give it a rest. 

This is a grand total of 29.5 miles, which is a good mileage week if one is not training for an ultra marathon.  While I knew rest was important and I really did want my muscles to heal fully before I asked them to work again, there was that other part of me that just wanted to stomp my foot and say in my whiniest voice, "But I wanted more!"  

And then there's the panicky voice that looks at the calendar and asks, "Do I even have enough time to be ready for this thing?"  As I finished up my second three miles on Saturday afternoon, I tossed my hat onto the counter and said, "I don't think this ultra thing is going to happen."  So Jason gave me a pep talk.  He reminded me of the marathon I'd just run and that I am half-way there.  He reminded me of the time I have left and said I would be ready.  I stood there sweaty and tired with an aching leg and let myself believe him.  I felt so silly having just written that post about rest and here I was fighting mine. 

So I iced my shin and knee, ate some lunch and took a shower.  I rubbed Emu Oil on my shin and massaged it a few more times that afternoon, both with the stick and my hands.  Sunday I rested again. 

I am now on week 7 and so far, so good.  I ran 9 miles this morning pain free.  I wanted more, but decided not to push it.  Yet. 

Here's the thing.  I don't want to slog through another ultra.  I've run all of my ultras on trails and the goal has always been to survive it and finish strong.  Or just finish.  And I've done that.  But trails are not my thing, so I have now chosen an ultra on familiar ground.  This time I don't want to simply finish - I want to finish well.  The laughable thing is I'm not even sure what that would be for a sort-of-still-beginner ultra runner. I'm estimating between 8-10 hours would make me happy.  Eight hours is extremely ambitious.  Under 10 may still be so, but maybe doable...  I really don't know.

I do know what I want to do to get ready for this thing.  The marathon was fun and great and motivating, but now I've got to get back to it.  I've got miles to run and some cross training I want to add to the mix.  I've got to take care of this knee so that it will go the distance.  I'm ready to focus on these things as I approach ultra training week 7...rested and ready to go.

The Rest Challenge

As a Distance Education Coordinator for Professional and Continuing Studies here at UAH, part of my job is to record classes being taught, edit the lecture videos, make html pages and build the classes online using our learning tool called Angel.  Most of the classes I build and facilitate are engineering courses, but the Health and Physical Ed (HPE) department is also part of ours, so I have the pleasure of recording these classes as well.  And let me just say I have learned a TON!

I get to know the instructors as we work together to get everything just so for their online course, and after each class, I wander out of my little recording studio and ask questions pertaining to the lesson they just taught.  The class I am currently recording is called Nutrition for Fitness and Sport and it is being taught by a guy named Jeff Kinard.  This HPE class is a little different from the others I have recorded because there are no students in the classroom.  Its just me in the studio, and Jeff teaching.  Each chapter takes about 30 minutes for him to teach, and the entire time I sit there like his only student and take notes. Not only do I want to know this information for myself, I also want to know it for No Boundaries and my future running clients.  I will officially "take" this course when it is up and running, but for now I am just soaking up all the information.

He started with an overview and energy metabolism and then moved on to carbohydrates, protein, vitamins and minerals.  Each set of charts shows exactly how the body is using each nutrient, what it does with it, and how all of these processes work together to create energy, allowing athletes to train, improve, and compete.  Now, a lot of this I knew - but only on a surface level.  I knew I needed carbohydrates as fuel, but I did not know all the particulars of what went on in my body when I gave it these carbs.  As a runner, I have read and heard so much about eating, nutrition, energy and so forth that sometimes I'm not quite sure what I believe.  Eventually I discover what works for me (or what I decide works for me) and I go with that.  But really knowing what is going on in my body and understanding how it produces and uses energy... well, that could be huge!  It could have a major impact on my training and performance. 

I see this already with rest and recovery.  I made some decisions this week after my marathon that I don't think I would have made if I had not been recording Sports Nutrition.  I made the decision to allow my muscles to heal before pushing them forward with my ultra training.  And here's why.

I'm going to admit something here and I'm a little embarrassed.  Having been a runner for over 16 years, I feel like I should have known this.  I always thought that sore muscles meant I had lactic acid buildup in them.  As long as they were sore, it was still there.  When they felt better, that meant it was gone.  As a result, whenever I was sore, I thought I should force myself to jog or run because that would get my blood flowing and would flush out that lactic acid.

The truth is, having extra lactic means the athlete exceeded their lactic threshold, which is how fast the body can break it down and use it as it is being produced.  It is almost as if I said, drink this water as fast as you can and put a water hose into your cup.  There would be no way you could drink it as fast as I was pouring it in (Jeff's analogy).  However, with the body, it keeps breaking down the lactic acid until it is all gone.  It doesn't stop just because I produced it at a faster rate than I could break it down.  So when I stop running, my body continues breaking it down until it has used all I have produced.  Then it is gone.  Probably within the hour.

Sore muscles, then, are a result of all the contracting and use I just put them through (and if you are saying, "Well, duh, Jane" I don't blame you).  They are sore because fibers are damaged and inflamed.  That means they need to heal.  Jeff said in some cases, muscles can use the healthy fibers while the damaged ones heal, but when you feel pain, that means the damaged fibers are being used.  So if I go for a run and my quads are so sore they hurt the entire way, that means I am using the damaged muscle fibers to do the work.  And when I am using them, they are not healing - they are surviving.

I asked Jeff how to get them to heal and he had one word.  Rest.  Not only does rest help them heal and quit hurting, it allows them to grow stronger from the exertion that damaged them.  He used another analogy.  Say I take a hammer and hit a wall so that it begins to break.  An engineer comes along and says, "Oh, you want to hit that wall with a hammer?  We need to make it stronger then."  So they find stronger material that can withstand my hammer blows, and begin to rebuild the wall.  If I continue hitting the wall while they are trying to rebuild it, I'm going to hold up progress.  My muscles are that wall.  They say, "Oh, you want to run 26 miles?  We are going to need to be stronger (which was also explained to me, and I will attempt to explain that later), and so they begin to recruit all the help they need to allow me to run 26 miles.  But if I take these legs out for a jog two days after my marathon, while they are trying to heal... I am slowing progress.

That does not necessarily mean that no pain signals full recovery, but it does mean I can begin using those muscles again.  Also, just because I'm not going to run while they recover does not mean I have to sit around all day.  Using the muscles produces heat and blood flow which takes oxygen to those muscles, which is what they need to heal.  But I can do that with a gentle walk through the neighborhood.  It also does not necessarily mean going for a jog so close to completing a marathon is a bad idea.  I think each individual's body will tell them if they listen.

And that right there is the key.  If they listen.  One thing Jeff said about runners is that we will run through all sorts of injury and pain because we want to run, we love to run, we are addicted.  He said it would be easier to ask his cross country runners to run through a stress fracture than it would be to ask them to rest and take some time off.  He described the looks of horror on their faces when those words are mentioned and as he spoke I sort of grinned.  Sheepishly.  I didn't like that he was right, but I could see exactly what he was saying.  How many times have I complained about resting?  Tapering?  Time off?  What are my greatest fears?  Injury.  Stress fracture.  Time off.  Those words, "You can't run."  I can almost hear the scary music playing in the background.  And it isn't just me.  I see facebook posts, twitter posts, I read blog posts and I've heard my running friends say the same things.  They will drag their tired muscles, sore knees and blistered feet to the gym, to the trail, down the road... 

Now, that does not mean I'm going to change.  I'm still going to run most days.  I do love it.  I love everything about it and if you have read this blog, you know why.  But I also want to be smart.  I want to be able to step away when I need to step away.  I don't want to fear the future, life changes, old age, etc. because it might have an impact on my running.  I don't want to drag my aching legs for 4 painful miles because I think I should.  Sure I want to train hard.  I want to improve.  I want to run faster and farther.  But I want to be healthy too.  I want to be reasonable - as much a runner can be. I want a balance. That is why I think it is important to know what is going on in my body as I train and compete and run and refuel.  Resting now could not only mean I allow damaged muscles to heal and avoid injury, it may also mean better training runs which translate into better performance come race day. 

So here's my challenge.  I challenge you to rest.  Not slack.  Rest.  That can mean going for a stroll on a gorgeous fall day, or putting your feet up and watching your favorite TV show on Netflix. Reading a book with a cup of coffee.  Holding that sleeping child just a little longer.  Choosing dinner with a friend instead of another 5 miles.  This is my challenge as well.  And who knows.  This could be one of the most powerful workouts we use in our training.

Bits and Splits and Ultra Training Week 5

Ultra training week 5 ended with a bang as I participated in a marathon for which I was not trained.  The result turned out to be pretty great anyway, and the experience was a wonderful one.  As for this week, ultra training week 6, it is going to be a little on the puny side as I let my legs recover before picking it back up again. I learned the importance of rest this week when I talked to the Sports Nutrition instructor here at UAH and I hope to share what I learned in a future post.

For now, here are the weekly workout totals for ultra training week 5 followed by the splits from Saturday's marathon.

Sunday, Sept 25 - rest

Monday, Sept 26 - 7 morning miles with Jane, 10:00 pace

Tuesday, Sept 27 - 9.2 morning miles, 8:48 pace
3 afternoon miles to mark the No Boundaries course, 8:27 pace

Wednesday, Sept 28 - 6.1 morning miles with the girls, 9:50 pace

Thursday, Sept 29 - rest

Friday, Sept 30 - rest, although I did 3 miles run/walk with No Boundaries that morning.

Saturday, Oct 1 - Southern Tennessee Plunge Marathon, 26.2 miles in 4:03:17, 9:17 pace

Total Mileage for the week: 51.5

Marathon Splits

Mile 1 - 11:40 (my GPS wasn't on at first so this is really mile 1.35)
Mile 2 - 9:07
Mile 3 - 9:21
Mile 4 - 9:11
Mile 5 - 9:21
Mile 6 - 9:36
Mile 7 - 9:26 (Sarah and I part ways at half-marathon turn off)
Mile 8 - 10:03 (potty break)
Mile 9 - 9:11
Mile 10 - 9:02
Mile 11 - 9:23
Mile 12 - 9:31
Mile 13 - 9:13 (hit 13.1 at 2:01)
Mile 14 - 8:57
Mile 15 - 8:53
Mile 16 - 9:12
Mile 17 - 9:04
Mile 18 - 9:14
Mile 19 - 9:34
Mile 20 - 9:18
Mile 21 - 8:57
Mile 22 - 9:12
Mile 23 - 9:18
Mile 24 - 8:46 (quit holding back)
Mile 25 - 9:02
Mile 26 - 9:01 (had to fight hard for this one)

Like Remembering an Old Friend

Ever since the marathon Saturday, I find myself looking back at that wonderful day, the gorgeous weather and scenery, the experience of pushing myself and realizing more strength than I thought I'd have approaching a marathon untrained... and it is almost like remembering an old friend.  I sigh.  I smile.  I think, what a great day that was. 

I simply love remembering.  My previous post about chasing my "huckleberries" does not really touch upon how much fun I had out there.  How each step was a surprise because the whole time I expected to feel totally depleted around the next corner, on the next mile... I remember looking out at rolling green fields dotted with black cows.  I remember looking up at the blue sky and noticing that the trees were beginning to change colors as just a touch of red could be seen at the tips.  I remember glancing down to see a golden, furry caterpillar crawling across my path and hopping over him.

I remember the sensation of passing Blue Shirt after chasing her for so many miles.  I laugh as I remember the game I played in my mind and the names I gave those in front of me.  When climbing a hill and wondering if I could catch the person in front of me, I could hear Jason's voice say, "Everyone has to climb that hill," reminding me that I was not the only person facing these challenges and my legs were not the only ones burning.  So were theirs.  Its just something he always says to me when I talk about slowing down on hills or finding a course difficult.  I knew that if Jason could see me along the course, he would make that hand motion he makes that signals me to pass the person in front of me.  That always makes me laugh, but spurs me on to do it too.

Yesterday, I was talking with the Sports Nutrition instructor here at UAH about fueling, recovering and training and how the muscles respond, and he eventually asked about my questions.  I told him about the marathon and training for an ultra, although I didn't go into specifics and while he had some great and helpful things to say about muscles and recovery, I could tell the overall view of people like me was one of extremism.  He sort of had us all figured out and while I cannot argue with much of what he said, there was a component he didn't understand.  But it wasn't one I could explain either.

It is that feeling of remembering Saturday.  It is the memories I have of everything marathon I've run, good or bad.  It is bonding with Jason and my mom.  It is running with my dearest friends in the world - who I only see at 5:00 am in the morning.  It is the experience of the body running down the road on a gorgeous day, wind sweeping by my ears.  It is the tears, the sweat, the salt, the raised hands in triumph at the finish line.  It is that feeling.  And I think this feeling is more than what we like to call "runner's high."  This feeling lasts much longer than that.  It is a life-feeling.

As I said before, I can't explain it.  The title of this post doesn't even really say it.  But it is so wonderful and I feel so blessed to have it.  No matter what anyone thinks or says, I will always be thankful for days like Saturday and all the experiences and memories and wordless feelings that surround it.

Finding Huckleberries

You know that part in the movie "Tombstone" where Doc tells Ringo, "I'm your huckleberry."  Like he's the one Ringo is after.  Like a challenge. "Come after me, if you dare."

Many times in a race I'll find someone ahead of me who seems to be just a tad faster, and I will try to hang on or pass them.  I don't think it is so much out of competitiveness, although that certainly has its place, as much as having someone to chase who will drag me along and challenge my pace.  Like the rabbit before the greyhounds.  Like the carrot that keeps the horse moving forward.  Like Ringo's huckleberry - his only worthy opponent.

It was this action of finding and chasing huckleberries in yesterday's marathon that spurred me on, providing something to think about other than my own untrained legs running 26.2 miles.  It turned the marathon into a game and instead of racing my time, I was simply out finding huckleberries.

The Southern Tennessee Plunge Marathon had 80 runners.  There was also a half marathon, so at the start line it didn't seem so sparse, but when the half-marathoners turned at mile 7.5, only a thin line of marathoners could be seen spread out along the road.  I ran with my friend Sarah, for the first 7.5 miles.  She was running her first half-marathon and as we chatted and ran, I did not feel like I was running a marathon at all.

It was an absolutely gorgeous day.  A bit windy, but I did not mind.  The temperature was perfect, starting around 43 degrees and getting up to 55 or so by the end of the race.  The sky was a crisp, brilliant blue and as I ran, I could see the tips of tree leaves beginning to turn shades of red.  After Sarah turned off, I turned on my ipod, found a comfortable pace and settled in.  I fully expected to run out of steam sometime after mile 16 and so despite how good I felt, I tried to reign myself in.  I needed to last.  All I had for my training was a 12 miler, a 16 miler, and consistence in my weekly runs.  That is good, but I wasn't sure it was enough to run a strong marathon.

There were two ladies and a man close to me.  Two of them were taking walk breaks and so it wasn't long before I left them behind.  I caught a man in a cap and another guy in a yellow shirt wearing a water pack on his back.  After him, all I could see far in the distance was a blue shirt.  So I made for the blue shirt.

Around mile 14 we turned and I began to have that wonderful sensation of heading back.  This is one reason I like to look at the course map. Despite the fact that I had 12 miles left, that feeling of heading back made me feel like I was almost done.  I still felt pretty good and I could see far ahead that two other runners were near the blue shirt.  Slowly and steadily, I got closer.

I passed the first and dubbed him The Cyclist because he had on what appeared to be a tri top.  Next was the bright yellow shirt.  This was also an older man and as I passed him we looked at each other and said good morning.  At this point I was close enough to Blue Shirt to realize she was a female!  That's when I heard it.  "I'm your huckleberry."  Due to the smallness of this race, winning my age group was a possibility.  Females had to be passed.

The thing about Blue Shirt was she looked really good.  From behind she did not look tired and she had great legs. A long braid swung down her back as she made strong strides up each hill.  I followed.  The distance between us was not growing, but it was not shortening either.  I wanted to catch her, but we were nearing mile 18 and I just wasn't sure.  I fully expected to run out of steam any moment and to push now seemed sort of foolish.

I noticed, however, that she took longer at aid stations than I did and I decided to make my move on our next one.  I had taken 3 Gu packets with me and I forced down my last one as we approached mile 18, took some sips of water and began to close in.  As I got closer, I saw yet another female.  I named her Tights.  Now I had to take them both.  At the next aid station, I made my move. They both stopped to drink their water as I grabbed mine, squeezed the top and slowed to a walk as I took two gulps and resumed running.  I passed Tights first and we spoke briefly about the hills.  Blue Shirt was right there.  I ran up beside her and she said, "You must be feeling good."  I said I was, but that I wasn't sure how long it would last.  She said her goal was not to be last, and I said she shouldn't worry about that as she looked great.  And she did.  I knew when I passed her I had to hold a strong pace or she would catch back up.  This was around mile 20.

I was still cautious about my pace.  How long was I going to last?  I had no more Gu (and I couldn't imagine eating anymore anyway), and a 10k.  I imagined a 6 mile run with my morning girls and it seemed more doable.  My quads were incredibly sore by this point, but it was nothing I couldn't run through.  My left foot was aching and it seemed I'd aggravated a tendon, but I knew I could run through that as well.

And that's when I saw him.  Green Shirt.  He was wearing Vibram 5 fingers and I decided that right there was reason enough to take him.  At the next aid station I almost ran into him as he stopped suddenly to eat an orange.  I moved around him, grabbed a gatorade, took one sip and ran on.  Down with Mr. Green Shirt.

When I reached mile 23 and still felt strong (ish), I quit holding back and quit listening to the voice of warning.  And that's when I saw it.  A yellow shirt.  It was a long way off, but there was no mistaking it for a female.  The tiny steps and all the swaying gave her away.  In fact, her form was so terrible that I thought she must be a half-marathoner.  Her head kept moving from side to side, her shoulders twisted in such a way that made my own form seem perfect (I twist when I run).  I couldn't imagine running 26.2 miles with all that weaving, twisting and bobbing.  There was only one thing for it.  I had to catch and pass her.  I had 2 miles to do so.

I ran an 8:48 mile to catch her, but I wasn't just chasing my last huckleberry.  I was running for the 4 hour mark.  I was running to shake off anyone who might be close behind.  I ran because I knew my steam was running out.  When I passed mile 25, I was tired.  My legs were screaming, and my lack of training began whispering in my ear, but I only had 1 more mile and I was taking it down.  There were no more huckleberries, except for the finish line.

I crossed in 4:03:17 as they called my name over the loud speakers.  It was a little anti-climactic because no one was there, but I smiled anyway.  I could not believe I had just run a 4:03 on no training.  I was so thankful.  I'd had so much fun!  Despite all my chasing and pursuing those in front of me, I was still able to enjoy being out there, running on the most gorgeous first day of October.  I was thankful to my God for getting me through it, thankful for the time out there with Him in His amazing creation.  And I was excited!  What did this mean for my ultra?!  What might I be able to do with adequate training?!  I put my medal around my neck and gulped down a cold bottle of water as I sat in the sunshine huddled against the wind.

Eventually Mary, mom's friend who had driven us there, found me and I got a jacket from the car and money for coffee.  We waited for Mom, who ran in strong right under 5 hours.  She was ecstatic having no idea she was capable of a sub 5.  It was a wonderful day all around.  The perfect day to be out finding huckleberries.