Good luck to all the runners doing marathons and half marathon and runs of any kind this weekend! (I know I'm a little late for races on Saturday....)
I am doing the Capital City Half Marathon tomorrow in Olympia. I am pretty sure that I am planning on doing it as another marathon pace practice run...but who knows what can happen! (Good or bad!)
I am working on a little scheme for my final 20-mile run next Saturday. I'm waiting till after I do the race tomorrow to put it into play.
Last night I made the bacon and egg salad for dinner that I was dreaming of during my run last Monday. It was yummy, though I almost lost control of my poached eggs and they were not quite as runny as I would have liked. As previously predicted, I had my toast with jam and Rod had his plain.
Okay, time to get my stuff together for the trip to Olympia. It doesn't take much packing for an overnight trip, but I don't want to forget any crucial running gear.
Have a great weekend!
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Saturday, May 15, 2010
Wednesday, May 12, 2010
Sorta sucky speedwork
Well, it had to happen sometime—a bad run. Ha! If you think that today is the first time I've ever had a less than stellar run, well, your opinion of me is a lot better than it should be.
Actually today wasn't a completely bad run, I've undoubtedly had worse. It was, however, an example of a speedwork FAIL in a way that really hasn't happened before. (It hasn't happened because I set my speedwork standards low.) It was bad enough, also, to make my delirious planning last night of future runs looked like the ravings of a masochist. "Yes, I want to cause myself pain, more pain!"
The first sign that today might not turn out for the best was when I had to make two (yes, two) relatively emergent bathroom stops in the first three miles. One around the halfway point and another when I passed my house at just under the three mile point. That done (and surely there could be nothing left in my body to cause me any woe), I headed for the track about a quarter of a mile from my house.
My ambitious plan was nine 800's (half-mile) with a quarter mile recovery between them. This was part of my Yasso 800 scheme, working up to ten repeats before the marathon. Under this theory, the time it took me in minutes and seconds to do these 800's would be the time in hours and minutes I could do a marathon.
Now, I'll admit I'm only doing a rough approximation of this plan. First, my splits are half miles, not 800's. And you are supposed to jog for the same number of minutes between repeats as it took you to do each 800 (my quarter mile jogs are about 2:30, less than the half mile time). Also, Greg McMillan points out in one of his articles that if this does work, the marathon time is more likely to be about five minutes slower than the 800 times. (Which works for me, as my 800 times on a good day tend to be about 3:55.)
It is probably pretty obvious from all the parentheticals and italics that I am about to admit (and perhaps explain) how (and why) I blew it big time today.
First. I didn't do nine. I only did six. I don't know for sure if I could have done all nine but I ran out of time about when I was ready to give up the ghost and go home. On the positive side, number six was my fastest. I do think there would have been a problem had I tried to go on, though, because shortly into my final recovery run I had to turn around and head quickly to the nearest bathroom.
Second. These were the slowest 800's I. Have. Ever. Done. Only four of the six were at a sub-8 minute pace. My last one was the fastest, though, at 3:54 and a 7:52 pace.
Third. I think there was something goofy with the Garmin satellites. Not to lay blame or anything, but even though my watch said that I stopped at .5 mile each time, it took further around the track than it ever has before to get to the point of half a mile. Obviously, if I was going extra distance, that is why it took me longer than usual. Right? Right???
So, based on my performance today, not only would I not run a sub-4 hour marathon, but I would most likely quit about 2/3 of the way through. (Or run for the nearest porta potty....)
Now that I've beat myself down, here is where I pull myself up again with some wise conclusions.
Still waiting.
Well, I suppose a taste of failure doesn't hurt anyone. It's not exactly failure. I was out there running at 6 a.m. and my 800's were at a good clip, if not as fast as I would like. And I did run 8.14 miles altogether, which is no walk in the park.
And it is a good lesson to remind me that maybe I won't run a sub-4 marathon this time around. (Though I'm not saying I won't, just maybe.) Like with my run this morning, there's all sorts of wild cards that can screw up the best laid plans. For example, stomach issues (duh). Or an unexpectedly tough course. Or it just might not be my day. Or it could be too hot, or too cold, or too windy, or too rainy to do my very best. And even if I don't run sub-4, I will still finish and probably do a pretty good job of it.
I would still like to do the ten final Yasso's, though I'll admit I'm nervous about it. I really have to make sure I start out extra early and allow more time than I think I'll need. Running out of time just gave me license to quit today. I don't know if I can make enough time to do a full 3:50-ish minute recovery in between laps, though.
I might also mention that over Saturday-Sunday-Monday I ran a total of 41 miles. That might have played a small part in my leg speed.
Anyhow, my slightly revised plan for the rest of this week is to rest tomorrow (go to the Y), run on Friday morning, rest completely on Saturday, and run the Capital City Half in Olympia on Sunday.
Hope everyone's having a good week! Already halfway through!
Actually today wasn't a completely bad run, I've undoubtedly had worse. It was, however, an example of a speedwork FAIL in a way that really hasn't happened before. (It hasn't happened because I set my speedwork standards low.) It was bad enough, also, to make my delirious planning last night of future runs looked like the ravings of a masochist. "Yes, I want to cause myself pain, more pain!"
The first sign that today might not turn out for the best was when I had to make two (yes, two) relatively emergent bathroom stops in the first three miles. One around the halfway point and another when I passed my house at just under the three mile point. That done (and surely there could be nothing left in my body to cause me any woe), I headed for the track about a quarter of a mile from my house.
My ambitious plan was nine 800's (half-mile) with a quarter mile recovery between them. This was part of my Yasso 800 scheme, working up to ten repeats before the marathon. Under this theory, the time it took me in minutes and seconds to do these 800's would be the time in hours and minutes I could do a marathon.
Now, I'll admit I'm only doing a rough approximation of this plan. First, my splits are half miles, not 800's. And you are supposed to jog for the same number of minutes between repeats as it took you to do each 800 (my quarter mile jogs are about 2:30, less than the half mile time). Also, Greg McMillan points out in one of his articles that if this does work, the marathon time is more likely to be about five minutes slower than the 800 times. (Which works for me, as my 800 times on a good day tend to be about 3:55.)
It is probably pretty obvious from all the parentheticals and italics that I am about to admit (and perhaps explain) how (and why) I blew it big time today.
First. I didn't do nine. I only did six. I don't know for sure if I could have done all nine but I ran out of time about when I was ready to give up the ghost and go home. On the positive side, number six was my fastest. I do think there would have been a problem had I tried to go on, though, because shortly into my final recovery run I had to turn around and head quickly to the nearest bathroom.
Second. These were the slowest 800's I. Have. Ever. Done. Only four of the six were at a sub-8 minute pace. My last one was the fastest, though, at 3:54 and a 7:52 pace.
Third. I think there was something goofy with the Garmin satellites. Not to lay blame or anything, but even though my watch said that I stopped at .5 mile each time, it took further around the track than it ever has before to get to the point of half a mile. Obviously, if I was going extra distance, that is why it took me longer than usual. Right? Right???
So, based on my performance today, not only would I not run a sub-4 hour marathon, but I would most likely quit about 2/3 of the way through. (Or run for the nearest porta potty....)
Now that I've beat myself down, here is where I pull myself up again with some wise conclusions.
Still waiting.
Well, I suppose a taste of failure doesn't hurt anyone. It's not exactly failure. I was out there running at 6 a.m. and my 800's were at a good clip, if not as fast as I would like. And I did run 8.14 miles altogether, which is no walk in the park.
And it is a good lesson to remind me that maybe I won't run a sub-4 marathon this time around. (Though I'm not saying I won't, just maybe.) Like with my run this morning, there's all sorts of wild cards that can screw up the best laid plans. For example, stomach issues (duh). Or an unexpectedly tough course. Or it just might not be my day. Or it could be too hot, or too cold, or too windy, or too rainy to do my very best. And even if I don't run sub-4, I will still finish and probably do a pretty good job of it.
I would still like to do the ten final Yasso's, though I'll admit I'm nervous about it. I really have to make sure I start out extra early and allow more time than I think I'll need. Running out of time just gave me license to quit today. I don't know if I can make enough time to do a full 3:50-ish minute recovery in between laps, though.
I might also mention that over Saturday-Sunday-Monday I ran a total of 41 miles. That might have played a small part in my leg speed.
Anyhow, my slightly revised plan for the rest of this week is to rest tomorrow (go to the Y), run on Friday morning, rest completely on Saturday, and run the Capital City Half in Olympia on Sunday.
Hope everyone's having a good week! Already halfway through!
Tuesday, May 11, 2010
More Lucy news!
Obviously, I am a pretty big Lucy fan. I buy their clothes for running, yoga, and everyday wear. Preferably I like things off the sale and clearance racks, but for new stuff you can't beat a discount coupon! (Once you buy something there, they'll mail and email you discount codes all the time.)This promotion is a twist on the usual discount, though! You can bring in your race bib to one of their stores for a 20% discount on any one full-priced item (through August 29). (If you don't have a Lucy store in your area, you can frequently find discount codes online, anyway.)
Even better, if you win, place, or show in any race (overall or age group) through August 29, and you are wearing Lucy gear (top and bottom), you can email a picture and some other info and get a free top and bottom! (Check the website for details.)
I am pretty much kicking myself that I wasn't wearing Lucy gear in my 10K last Saturday. But I do have at least one 5K and one 10K on the agenda over the summer where I think I have a fair chance of an age group place. (Meaning they are small local races!) I will definitely be wearing my Lucy for those!
My Review of Quickest Tank
All the technology a runner needs, and more: the lightweight, moisture-wicking Quickest Tank has flat locked seams, mesh ventilation panels and a drop tail hem for coverage. Plus, the corsetry design lines and center-back ruffle are super-feminine.
Love this tank!
By Kristin from Washington State on 5/11/2010
Fit: Feels true to size
Pros: Allows Free Movement, Stylish, Comfortable
Best Uses: Warm Weather, Running
Describe Yourself: Avid Athlete
I bought this tank in purple and liked it so much I'm getting the green. I wore it for a long run and look forward to summer running. As far as sizing, although I marked "true to size," I think it fits a little big in typical Lucy sizing. I usually buy a large in tops because I don't want them to be too clinging...I exchanged this for a medium and it fits perfectly (not loosely but skims nicely). (I typically wear size 8-10 in other brands.)
(legalese)
Monday, May 10, 2010
Running after work
I do not love running after work. In fact, I do not love it SO MUCH that the very thought of it makes me wonder if, in fact, I love running at all! Now, sometimes I do like running in the afternoon or evening. If it is a non-work day and I don't get out till later in the day, usually I don't mind at all (especially if I've spent the earlier part of the day lounging around). Or if I decide to cut out of work in the middle of the day to run, that can be fun. Or if the weather is unusually lovely (though not too hot), an early evening run might appeal.
But on your run-of-the-mill workday, especially a Monday, when I am mentally or physically tired (or both), the last thing I want to do at 5 or 6 p.m. is go for a run. The. Last. Thing. That, of course, would be today.
This morning, as I mentioned in my earlier post, I put off running till later in the day to give my legs more rest. I didn't want to skip it entirely because I'd like to keep on schedule early in the week in order to ensure plenty of rest time before Sunday's half marathon. (Oh, didn't I mention that? Capital City Half Marathon in Olympia.)
I got home around 5:00 and changed into running clothes pretty quickly. That actually does help motivate me a little. Because I felt cold coming home from work, I overdressed a little, wearing a light shirt under a half zip, like I would on a 40-degree morning! It was probably in the 50's. Though, I must say, I never did get horribly overheated, though I did take my gloves off eventually.
I was surprised when I started out that my legs didn't feel all that bad, despite the weekend mileage. They weren't even heavy and I even started a bit faster than I usually do.
It wasn't all that hunky-dory though. For a while my legs and body felt awkward, like I was working too hard at running, and I felt sort of clown-like, all gawky arms and legs. The insides of my thighs were unusually achy and I detected a hint of soreness in my shin (which went away). And let's not forget, I really didn't want to be out there at all!
The other thing I don't like about after work running is the involvement of my stomach. In the morning my stomach is empty, except for maybe a small snack. But by the end of the workday I've eaten breakfast, lunch, and probably a snack, all of which are sitting heavily in my stomach (or at least that's how it feels when I decide to run!). I don't know what I can do about that. I'm not going to fast during the day!
I told myself I didn't have to run too far. Even five miles would be plenty. And compared to yesterday, a walk in the park, right?
For a while I distracted myself by thinking about making a bacon and egg salad--not for tonight, just sometime. Salad greens with crumbled bacon and poached eggs on top. I passed a little time wondering what kind of bread to get for toast, and would there be jam with the toast? (The answer to that would be yes, on the side. I would definitely have jam and Rod probably would not.)
I also spent some time composing this post in my head, while also acknowledging that I would probably forget everything by the time I got home. (I probably have forgotten stuff, but I remembered the opening sentence and the bacon and egg salad!)
I passed the 3-mile point, which is always significant in a shorter run (possibly the halfway point). Four miles, even better!
And somewhere along the way, I stopped feeling awkward and started feeling normal. I even found myself picking up the pace (particularly as I reached the top of Colby and 41st and turned back downhill). Mile 6 - 9:27. Mile 7 - 8:46. The last .77 to QFC - 8:12 pace!
I stopped at 7.77 miles because I thought I'd go to Starbucks. But when I found out that Frappucino Happy Hour had ended at 5 (and it was 7:00), I decided I didn't need a frappucino after all. I hit the lap button on the Garmin (so as not to mess up my earlier fast pace) and jogged home at an easy pace.
Final stats: 8.4 miles, 9:33 average pace per mile.
Next run - Yasso 800's on Wednesday.
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10K Saturday + 22 mile run Sunday = tired legs Monday
It was a big running weekend for me! I don't usually run on both Saturday and Sunday, but I had signed up for Saturday's 10K race months ago, and had 22 miles on the schedule for Sunday*, so there was no alternative. I did move Friday's run to Thursday, just to give myself a break in advance.
Saturday was the Inspiring Hope 10K (and 5K Run and Walk), a benefit run for the Susan B. Komen 3-day walk. My friend Donna is on the Kindred Spirits team, and their group leader organized this event to help fund their efforts. Penny did a great job of setting up a really top-notch race, with timing chips even!
I headed to Mukilteo bright and early Saturday morning. It really was bright—our much delayed spring had finally made an appearance! I decided to go sleeveless for the first time this year, and wore my NuuMuu running dress over my favorite black capris. (I put a jacket on but left it at the clothes drop a few minutes before the race started.)
As I approached the weekend earlier in the week I knew I had a running dilemma to resolve. I expected that this would be my peak week in marathon training, and I kind of wanted to top 50 miles (which I know is a low number for marathon training anyway). But with my runs earlier in the week of 8+ on Tuesday, 10+ on Thursday, and 22 planned for Sunday, a 10K plus warm-up would still leave me shy of 50. I had thought about doing another run on Wednesday or Friday to increase overall mileage, but decided (wisely I think) that it wasn't worth trashing my legs just to add a random few extra miles. So that left me either being satisfied with 48-49, or adding more on either Sunday or Saturday.
Adding more on Sunday didn't seem practical (22 is plenty!) so I decided to do a two-mile warm-up for the 10K, then two more afterwards (total 10.2 on Saturday). I always like to do at least 1.8 miles in 10K warm-up anyway. And that went quite smoothly. As warm-ups do, generally. The two miles after—well, I can say right now that I am not a big fan of running more miles after a race, regardless of how short or long the race is. My motivation to run after the strain of running hard is, to say the least, low! (But I got it in.)
As for the race. Even though we had timing chips, I lined up pretty much right at the front to avoid any congestion delays. Obviously this was nothing like Bloomsday...participants numbered in the hundreds (or at least a hundred), not tens of thousands. But the course description said that it would be "single-file" in places, and I wanted to avoid getting stuck behind slower people. Faster people could feel free to pass me!
The race started with a verbal countdown, and at "go" I took off at a good clip. This was really a test in pushing myself, as I hadn't had a great opportunity to do that in Bloomsday. It is possible that I went too fast in the first mile (as my Garmin showed low 7's at some points), but I am thankful for my mile 1 split of 7:43 as it made up for a bit of lagging later on!
In the next couple miles I think I hit my comfortable pace, at 8:08 and 8:09. Still not my goal pace of eight minutes, but I think there has to be real magic to make that happen, and although I felt good on Saturday, it wasn't quite magical. For a while I was following right behind a tall guy with long legs who I thought was a good pacer for close to eight-minute miles, but eventually he seemed to be slowing and I was forced to pass him and go on.
The course was great in many ways. It was almost entirely flat. In fact, it was flat in that way that it seems to be going slightly downhill in both directions! I think it's an optical illusion, but even on the out and back portion, I never felt that we were going back "up" any incline that we had come "down" before.
Slightly before the 3-mile point we turned around and I wondered how we were going to squeeze in the entire 10K if we were already turning back! But although we retraced our steps to some extent, the second "half" changed course enough to make the entire distance exactly 6.2 miles. During that second half a couple of especially speedy people whizzed past me (around the 3-mile point), and I can recall overtaking and passing at least three people, two males and one female. Other than that, everyone ahead of me and just behind me pretty much held their places throughout.
Somewhere during the out and back portion we had to go up a few stairs (about four) and then back down them on the return. I think the "down" was more delaying than the "up", because I was careful not to trip on the way down. So I might have lost a couple seconds in my pace there.
My low points (as far as pace) were miles 4 and 5, 8:20 and 8:21 respectively. I don't know exactly what happened. I think the "down" stairs were in mile 4, so that may have played a part. Or (and/or) maybe I was just getting tired! I thought I was going to pick up the pace in mile 5, but obviously that didn't happen.
In mile 6, though, I dug deep and found another gear, and pulled that one back to 8:11. I was gearing up for the big finish, when, approaching the final intersection, I had to stop because a car ignored the race volunteer's gesture to wait. Yes, I had to come to a stop in the final push of a 10K race! Not only did I lose a few seconds in the stop, I had pick my pace up again to restart. I felt a little frustrated. My last .2 mile was at 7:59 pace, and I think it would have been a little faster if not for the unplanned and unnecessary stop.**
As I pounded toward the finish line, I saw the clock click over to 50 minutes and I knew that I wasn't going to break 50, much less my PR time of 49:20.*** Still, at least I beat my last 10K back in February (just barely). My chip time in Mukilteo turned out to be 50:25 (average pace 8:08) and the Smelt Run was 50:36.****
Saturday was the Inspiring Hope 10K (and 5K Run and Walk), a benefit run for the Susan B. Komen 3-day walk. My friend Donna is on the Kindred Spirits team, and their group leader organized this event to help fund their efforts. Penny did a great job of setting up a really top-notch race, with timing chips even!
I headed to Mukilteo bright and early Saturday morning. It really was bright—our much delayed spring had finally made an appearance! I decided to go sleeveless for the first time this year, and wore my NuuMuu running dress over my favorite black capris. (I put a jacket on but left it at the clothes drop a few minutes before the race started.)
As I approached the weekend earlier in the week I knew I had a running dilemma to resolve. I expected that this would be my peak week in marathon training, and I kind of wanted to top 50 miles (which I know is a low number for marathon training anyway). But with my runs earlier in the week of 8+ on Tuesday, 10+ on Thursday, and 22 planned for Sunday, a 10K plus warm-up would still leave me shy of 50. I had thought about doing another run on Wednesday or Friday to increase overall mileage, but decided (wisely I think) that it wasn't worth trashing my legs just to add a random few extra miles. So that left me either being satisfied with 48-49, or adding more on either Sunday or Saturday.
Adding more on Sunday didn't seem practical (22 is plenty!) so I decided to do a two-mile warm-up for the 10K, then two more afterwards (total 10.2 on Saturday). I always like to do at least 1.8 miles in 10K warm-up anyway. And that went quite smoothly. As warm-ups do, generally. The two miles after—well, I can say right now that I am not a big fan of running more miles after a race, regardless of how short or long the race is. My motivation to run after the strain of running hard is, to say the least, low! (But I got it in.)
As for the race. Even though we had timing chips, I lined up pretty much right at the front to avoid any congestion delays. Obviously this was nothing like Bloomsday...participants numbered in the hundreds (or at least a hundred), not tens of thousands. But the course description said that it would be "single-file" in places, and I wanted to avoid getting stuck behind slower people. Faster people could feel free to pass me!
The race started with a verbal countdown, and at "go" I took off at a good clip. This was really a test in pushing myself, as I hadn't had a great opportunity to do that in Bloomsday. It is possible that I went too fast in the first mile (as my Garmin showed low 7's at some points), but I am thankful for my mile 1 split of 7:43 as it made up for a bit of lagging later on!
In the next couple miles I think I hit my comfortable pace, at 8:08 and 8:09. Still not my goal pace of eight minutes, but I think there has to be real magic to make that happen, and although I felt good on Saturday, it wasn't quite magical. For a while I was following right behind a tall guy with long legs who I thought was a good pacer for close to eight-minute miles, but eventually he seemed to be slowing and I was forced to pass him and go on.
The course was great in many ways. It was almost entirely flat. In fact, it was flat in that way that it seems to be going slightly downhill in both directions! I think it's an optical illusion, but even on the out and back portion, I never felt that we were going back "up" any incline that we had come "down" before.
Slightly before the 3-mile point we turned around and I wondered how we were going to squeeze in the entire 10K if we were already turning back! But although we retraced our steps to some extent, the second "half" changed course enough to make the entire distance exactly 6.2 miles. During that second half a couple of especially speedy people whizzed past me (around the 3-mile point), and I can recall overtaking and passing at least three people, two males and one female. Other than that, everyone ahead of me and just behind me pretty much held their places throughout.
Somewhere during the out and back portion we had to go up a few stairs (about four) and then back down them on the return. I think the "down" was more delaying than the "up", because I was careful not to trip on the way down. So I might have lost a couple seconds in my pace there.
My low points (as far as pace) were miles 4 and 5, 8:20 and 8:21 respectively. I don't know exactly what happened. I think the "down" stairs were in mile 4, so that may have played a part. Or (and/or) maybe I was just getting tired! I thought I was going to pick up the pace in mile 5, but obviously that didn't happen.
In mile 6, though, I dug deep and found another gear, and pulled that one back to 8:11. I was gearing up for the big finish, when, approaching the final intersection, I had to stop because a car ignored the race volunteer's gesture to wait. Yes, I had to come to a stop in the final push of a 10K race! Not only did I lose a few seconds in the stop, I had pick my pace up again to restart. I felt a little frustrated. My last .2 mile was at 7:59 pace, and I think it would have been a little faster if not for the unplanned and unnecessary stop.**
As I pounded toward the finish line, I saw the clock click over to 50 minutes and I knew that I wasn't going to break 50, much less my PR time of 49:20.*** Still, at least I beat my last 10K back in February (just barely). My chip time in Mukilteo turned out to be 50:25 (average pace 8:08) and the Smelt Run was 50:36.****
All the bystanders were cheering me in and I felt like a winner! :)
After getting a drink of water I set out to finish my remaining two miles. I jogged out toward the 5K course, where walkers were coming in, and about a quarter of a mile along ran into my friend Donna. I stopped my watch and walked back in with her and her husband. Some things are a little more important than just logging mileage!
Once we finished (again) though, I resolutely turned my watch back on and jogged out another 3/4 mile, then back to the parking lot, and around the corner until I clicked off two miles. I felt so sluggish, but I averaged about a 10-minute pace for the bonus miles, which is real running, not just padding my stats!
I still had a bit of time to wait for the awards ceremony, though. It was supposed to be at 10:45 (I finished the race before 10), and of course it took longer than that for the results to be fully compiled. I had a chance to check the finishers' lists, though, and confirmed that I had won my age group, officially. In reality I was the third female 40-49, but the first two were first and second women overall, so they got bumped out of the age group award category, leaving room for me! I do feel a bit sorry for the second place female, though, because the female winner got flowers, and I got an age group winner certificate, but the second placer (who beat me by like four minutes and was within seconds of the winner), just got recognition but no tangible award. Doesn't seem fair, really!
Finally, after all the festivities were done, I headed back to Everett, stopping a couple of times for groceries, strawberries (for Mother's Day), and a little treat to celebrate my run.
On Sunday morning it was early up again to tackle my 22-mile run! Like the last 22-mile run, I headed south to the Burke-Gilman Trail for a flat out-and-back route. That last one was November 8, 2009, almost exactly six months ago! It was a little warmer today (though not yet hot, and even when the temperature got into the 60's, it was shady and breezy in many areas on the trail), and I headed out in a sleeveless shirt and sunscreen, plus my Roadrunner/Nathan Speed 2 fuel belt loaded with Nuun, Gu, and all my other odds and ends.
I hope I can justifiably say that I was a little more sluggish than last year's comparable run because of the 10K efforts. I would blame the weather but really, it was pretty perfect. Still, I managed to squeak in with a 9:52 average pace, which is right in the middle (even slightly toward the faster end) of the recommended long run pace for a sub-4 hour marathon. (The recommended long run pace is 9:38-10:38 per mile. I squeezed right in there as none of my miles were slower than 10:38 and none were faster than 9:38, except for my single "fast finish" mile 22.)
I reminded myself that the first five miles are warm-up. Regardless of actual pace, the difficulty of those first few miles is that each mile seems to last an eternity. It's not even worth thinking about the 15+ to come, because in that way lies madness. All I can do is keep telling myself that the first five miles are warm-up. (10:00, 9:47, 9:44, 9:46, 10:09.) In the middle of mile 5 I took a much needed bathroom stop at Matthews Beach Park. I drank a bit of coffee and I desperately needed to pee! Matthews Beach Park is down a steep hill, and to return to the trail I had to go back up. Hence 10:09 in mile 5.
Miles 6-10 are supposed to be the easy miles. Were they easy? Well...they weren't awful. (9:57, 9:50, 9:54, 9:42.) I took another bathroom stop partway through mile 8 at Metropolitan Market. I decided to do that because I was pretty sure it would be a long time before I saw another bathroom!
My plan was to go between 11 and 12 miles before I turned around and headed back. The reason I was going more than 11 was because I had made the extra jaunt off the trail to Matthews Beach, and I didn't want to run short at the end. At mile 11 I decided to go half a mile more then turn around. That was the longest.half.mile.ever. Plus I was running on sunny sidewalks at that point so the conditions were as harsh as they were going to get during this run. I told myself that not only was I going to turn around at 11.5, I was going to eat a Gu after I finished mile 12. I actually went a bit further before I stopped, because I wanted to find a shady spot to hover in while I ate my Gu. I huddled under some tree branches while I savored my Espresso Love Gu.
Miles 11-15 are what I call the quality miles. That is where a mid-length run turns into a long run. The trick is to keep running at a similar level as the first 10. Did I succeed at that? Well, mostly. (9:48, 9:46, 9:44, 9:46, 10:00.)
My Gu break is also where I spotted Betsy of Eat Drink Run Woman run by, with another person who I think I recognized from the YMCA Invest in Youth Run back in March.
From the quality miles I headed directly into the "endurance" miles (16-20), otherwise known as "the miles where things really started to suck." Actually they sucked most in miles 16 and 17, according to my splits. Mile 16 is divided into two halves, because I took my longest bathroom break back at Metropolitan Market halfway through that mile. The first half, pre-break, was at 10:07 pace.
After stopping in the bathroom and then refilling my water/nuun bottles and drinking some plain water, I hovered for a few minutes in the Metropolitan Market bakery section looking for some small treat I could buy. The problem was that most of the cookies that were for sale individually were huge. I just wanted one little cookie. I finally settled on a dark chocolate covered graham cracker with sea salt. I thought the salt was a nice touch during a run! I figure that the treat had no more than 200 calories, similar to two Gu packets.
I wasn't concerned that my long break would interfere with my ability to run without stopping during the marathon (for some reason it doesn't) but I did fear (correctly) that it would be hard to get going when I started up again. In fact, the second half of mile 16 was at 10:52 pace (ouch). The two halves together added up to 10:30 for the entire mile.
During these miles 16-20 I did a lot of my running on the dirt path that was running parallel to to the paved trail. I know a lot of people prefer that because it seems easier on the body, but usually I don't care. At this point, though, I was taking whatever breaks I could get. I felt like running on dirt (even though it was packed) might make me a little slower, but did I really care about that? I did not. And actually, once I got out of miles 16 and 17, my pace seemed to go back to the same vicinity as before. (10:30, 10:09, 9:49, 9:48, 9:52.)
After I finish the warm-up, easy, quality, and endurance miles, I am left with the remaining miles. The character of those miles can vary widely. Six months ago I finished the last two amazingly fast. This time I didn't think I had that in me. Mile 21 barely squeaked in under 10 minutes (9:57). After I finished mile 21 I paused again at a bench and did some leg stretches. This felt amazingly good! I don't know if it was just the opportunity to rest (again), or the stretching was actually helping. But I started up determined to finish strong. I had already done about .06 of mile 22, but I picked up the pace for the remaining .94 mile and did the mile in a respectable 9:05. It helps a little that there are tons of markers on the trail in this area that I can use as landmarks to run between.
So, 22 miles done...but wait. Where was the finish? I wasn't back to my starting point yet. I considered just walking the rest of the way, but instead I geared myself up (yet again) and jogged in the remaining .41 mile (as it turned out to be) at a respectable 9:42 pace. That took me to the stoplight on Bothell Way and yes, I walked across the street.
I went directly to Starbucks where I got an iced mocha and what may be the best post-run lunch/snack ever, the Power Protein Plate. 
Okay, maybe I was a little delirious from my run, but this met every need I was having at that moment. A mini whole wheat bagel with Justin's Honey Peanut Butter, a hard-boiled egg, a little bit of cheddar cheese, and a few apple slices and grapes. 370 calories of replenishment.
Then I walked back to my car, which was a lot further away than I had thought! I drove home, showered and dressed, and headed out to the Mother's Day festivities and a lot more eating.
So, 2/3 of my 20+ mile runs down. The final one will be just 20 miles, and I'll probably do it on Friday May 21. Fun fun fun!
Oh yeah, regarding the tired legs. Monday morning is supposed to be a recovery run, but I put it off this morning until, probably, this afternoon. Not the best idea, because I really don't like running after work, but I really thought I needed to put at least 24 hours in between the 22 miles and the next run! So we'll see how things go this afternoon....
*With the marathon approaching in a month, there is no wiggle room left for moving things around!
**Although I guess it was necessary to keep from being hit by a car!
***Fowl Fun Run 10K in Mount Vernon last November.
****Under much less favorable conditions than this one, but oh well!
Tuesday, May 4, 2010
Bloomsday!
I'm back from Spokane, and it was a great weekend all around. The race turned out all right, and I'm happy with the result, even if it wasn't quite the result I had hoped for. My finish time (1:05:17) was a PR by almost two minutes (over 2008) and substantially faster than last year's time, so that was great! I had hoped to be a couple of minutes (or more) faster, but it was not to be...this year.
Last week, before I ever left for Spokane, I had a great "Yasso 800" session at the track on Wednesday. I don't think I managed to get in a post about that run. After about three miles of warm-up, I arrived at the track to tackle eight 800's (on the way to ten before the marathon). My goal for 800's (which are actually half miles by my measurements) is to be under four minutes. My first was 3:59--acceptable! The others fluctuated in the 3:58 to 3:50 range (paces of 7:42 to 7:57, and 7:59 for the first one). I was quite pleased with that result.
Even better, I felt like I did it without killing myself. I don't think my legs could have gone faster, but my lungs felt okay. They were working, for sure, but didn't feel like they were on fire or anything. I felt very encouraged about Bloomsday after that workout! (Nine miles total that day.)
The next day I did my usual Friday medium long run on Thursday instead, so I could have both Friday and Saturday off from running in hopes of having fresh legs for Sunday. Unfortunately, Thursday's run was pretty much the opposite of great. My legs were so heavy and slow and I just couldn't work the lead out. I did about seven miles at significantly slower than ten-minute pace. Then, after a bathroom stop at Starbucks, my legs suddenly lightened up and I did two more miles at about 9:45, just like that. I know that isn't too much faster, but the difference in the way I felt was phenomenal!
On Friday I did an easy stint on the elliptical instead of running, and began the weekend festival of food by going to Duke's for dinner with my mom (she had a coupon for a free side salad, which I ate with a large bowl of seafood stew). I also began enthusiastically carb loading by attacking the bread basket (warm sourdough bread), and asking for a refill to dip in my soup.
We (my mother and I) flew to Spokane on Saturday and arrived at the Davenport Hotel in the early afternoon. Oh, how I love the Davenport. Old-style glamour and the most comfortable beds ever! After eating the lunch I brought along and resting for just a bit, I headed over to the Convention Center to pick up my race packet and check out the expo. The Convention Center is about a half mile or so away from the Davenport.
The Bloomsday Expo is huge, possibly the biggest one I've been to. Which isn't surprising, considering that Bloomsday is one of the ten biggest races in the U.S.! I made my way through the rows of stalls, pretty much impervious to the shopping bug, I think because there was so much stuff that I became anesthetized to the impulse to buy! I did succumb to some free samples...particularly the Franz bakery table where I resisted the donut holes...but took a handful of Mother's iced animal cookies (oh how I love these). (In fact, I came back a few times and took more handfuls which I stashed in a zipper baggy for snacking later.) I also took one beef sample on a toothpick--yes they were grilling up pieces of meat! That was a very popular area. I actually picked a piece that looked small because I was worried about getting too full before we went to dinner later. I also took away a Clif bar and a tube of herb mixture (for cooking purposes).
I did end up buying a couple of things. I was attracted to the Nathan shadow pak because it was purple, and would match my race shirt nicely. I bought it even though I had several other waist packs with me, any one of which would have sufficed. Then I was drawn like a magnet to the Nuu-Muu display—the cutest imaginable running dresses, and on special for Bloomsday! I bought this one. I resisted the temptation to buy two (even though the price was even more special for two), because who knows how much I will end up wearing it.
After that I figured I'd better get out of there before I got too crazy, so I headed back to the hotel. We had a dinner reservation at Europa, a sweet Italian restaurant and bakery only a few blocks from the hotel. We walked over a little before 7:00. Even though it seems little and charming, it's actually quite a large restaurant in terms of space, and we got seated promptly. Amazingly, considering that not only was it the night before a big race, it was also prom night!
We saw a number of teenage couples in their fancy-wear dining at Europa. The star of the restaurant was without doubt "the princess" (as we dubbed her), a beautiful girl wearing a glamorous white dress that looked like a ballerina's costume—strapless, beaded bodice, and a very short tulle skirt. We were fascinated and watched her every move! She ordered pasta with a white sauce, by the way.
My mother and I each had a sampler plate with two kinds of pasta. I chose spaghetti with meat sauce and rigatoni stuffed with cheese. They were very good, but lots of food! I ate all the spaghetti and about half the rigatoni (which we took back to the hotel and my mother ate for breakfast the next day while I was running). I also ate lots of their special bread! And we shared a piece of chocolate cookie pie for dessert. Clearly I was carb loading like I was running a marathon instead of a 12K!
Since this is so long already, I'll save the story of the race and after for a new post, with pictures. Don't worry, it's not a story about all the food I ate making me sick! I managed to digest just fine.
Last week, before I ever left for Spokane, I had a great "Yasso 800" session at the track on Wednesday. I don't think I managed to get in a post about that run. After about three miles of warm-up, I arrived at the track to tackle eight 800's (on the way to ten before the marathon). My goal for 800's (which are actually half miles by my measurements) is to be under four minutes. My first was 3:59--acceptable! The others fluctuated in the 3:58 to 3:50 range (paces of 7:42 to 7:57, and 7:59 for the first one). I was quite pleased with that result.
Even better, I felt like I did it without killing myself. I don't think my legs could have gone faster, but my lungs felt okay. They were working, for sure, but didn't feel like they were on fire or anything. I felt very encouraged about Bloomsday after that workout! (Nine miles total that day.)
The next day I did my usual Friday medium long run on Thursday instead, so I could have both Friday and Saturday off from running in hopes of having fresh legs for Sunday. Unfortunately, Thursday's run was pretty much the opposite of great. My legs were so heavy and slow and I just couldn't work the lead out. I did about seven miles at significantly slower than ten-minute pace. Then, after a bathroom stop at Starbucks, my legs suddenly lightened up and I did two more miles at about 9:45, just like that. I know that isn't too much faster, but the difference in the way I felt was phenomenal!
On Friday I did an easy stint on the elliptical instead of running, and began the weekend festival of food by going to Duke's for dinner with my mom (she had a coupon for a free side salad, which I ate with a large bowl of seafood stew). I also began enthusiastically carb loading by attacking the bread basket (warm sourdough bread), and asking for a refill to dip in my soup.
We (my mother and I) flew to Spokane on Saturday and arrived at the Davenport Hotel in the early afternoon. Oh, how I love the Davenport. Old-style glamour and the most comfortable beds ever! After eating the lunch I brought along and resting for just a bit, I headed over to the Convention Center to pick up my race packet and check out the expo. The Convention Center is about a half mile or so away from the Davenport.
The Bloomsday Expo is huge, possibly the biggest one I've been to. Which isn't surprising, considering that Bloomsday is one of the ten biggest races in the U.S.! I made my way through the rows of stalls, pretty much impervious to the shopping bug, I think because there was so much stuff that I became anesthetized to the impulse to buy! I did succumb to some free samples...particularly the Franz bakery table where I resisted the donut holes...but took a handful of Mother's iced animal cookies (oh how I love these). (In fact, I came back a few times and took more handfuls which I stashed in a zipper baggy for snacking later.) I also took one beef sample on a toothpick--yes they were grilling up pieces of meat! That was a very popular area. I actually picked a piece that looked small because I was worried about getting too full before we went to dinner later. I also took away a Clif bar and a tube of herb mixture (for cooking purposes).
I did end up buying a couple of things. I was attracted to the Nathan shadow pak because it was purple, and would match my race shirt nicely. I bought it even though I had several other waist packs with me, any one of which would have sufficed. Then I was drawn like a magnet to the Nuu-Muu display—the cutest imaginable running dresses, and on special for Bloomsday! I bought this one. I resisted the temptation to buy two (even though the price was even more special for two), because who knows how much I will end up wearing it.
After that I figured I'd better get out of there before I got too crazy, so I headed back to the hotel. We had a dinner reservation at Europa, a sweet Italian restaurant and bakery only a few blocks from the hotel. We walked over a little before 7:00. Even though it seems little and charming, it's actually quite a large restaurant in terms of space, and we got seated promptly. Amazingly, considering that not only was it the night before a big race, it was also prom night!
We saw a number of teenage couples in their fancy-wear dining at Europa. The star of the restaurant was without doubt "the princess" (as we dubbed her), a beautiful girl wearing a glamorous white dress that looked like a ballerina's costume—strapless, beaded bodice, and a very short tulle skirt. We were fascinated and watched her every move! She ordered pasta with a white sauce, by the way.
My mother and I each had a sampler plate with two kinds of pasta. I chose spaghetti with meat sauce and rigatoni stuffed with cheese. They were very good, but lots of food! I ate all the spaghetti and about half the rigatoni (which we took back to the hotel and my mother ate for breakfast the next day while I was running). I also ate lots of their special bread! And we shared a piece of chocolate cookie pie for dessert. Clearly I was carb loading like I was running a marathon instead of a 12K!
Since this is so long already, I'll save the story of the race and after for a new post, with pictures. Don't worry, it's not a story about all the food I ate making me sick! I managed to digest just fine.
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