Starting the New Year Right

So yesterday I was a little hung over...well, maybe a lot hung over. On Wednesday I went to dinner with friends, we had drinks, then we went to a bar, we had drinks and one thing led to another and all day yesterday I recovered. Hey, I wasn't as bad as my friend that crashed out at my place pretty much sleeping till about 2:30 and it was after 3 before he was OK for us to drive to his car! :) Once in the car though, I realized I wasn't feeling well. I came home, had something to eat finally and took a nap. Around 6 I was finally feeling human and I went to the gym. I strength trained and ran a 1 mile run before biking for 30 minutes. The run was kept short intentionally. I saw my podiatrist on Tuesday and he did an adjustment to my insterts and warned that the adjustment doesn't work well for some so he didn't want me going out for a long run in them to start. 1 mile felt fine in them. I'm going to head out for 2-3 in the gym tomorrow in them again and see.

Today I managed to get up and get a 14 mile run in eventually. It was ugly toward the end. My hip is really bothering today so might be back to see my chiro on Monday! Ughh...hopefully eventually all will be good!! I was feeling so thirsty by the end (and hadn't brought water with me) that I cut the planned 15 to the 14 that I finished. It was a bit slow, but oh well. At least I'm getting back on track.

Tomorrow I'll be doing a strength session again and some crosstraining. Only 2 more days of vacation. I'm not sure if I'm ready to go back to the office or not, but I do have some major goals on things I need to accomplish and get my stuff back on track at work.

So I haven't declared resolutions yet either. One thing I'd like to do this year is a race a month. I'm not a big racer, so we'll see. I'm tentatively looking at this though:

Heart of Winter 12K - Jan 10 (so soon not sure it will happen)
7 on the 7th - Virtual race on Feb 7 that I was just reading about
Irish for a Day 5K - March
Boston Marathon - April 20
Bay to Breakers 12K - May 17
Minneapolis Marathon - May - this one I'm not sure about
June - Not sure yet
Raspberry Days 4 Mile - July
Ragnar Relay - August
City of Lakes 25K - September
Nike Women's Marathon - October
November - Not sure yet
December - Not sure yet

Marathon Freak Out

I was a little willy nilly on my typing last night. I blame the damn, I mean dam hill I ran with the group. I think I was on the verge of seeing the purple Martians (purported to be seen when carbo depletion is in effect late in distance races!!). Anyway, what I was thinking about all day yesterday, 2 months before marathon date, were my fears of how my training is going (yes, we all get that self-doubt on our training don’t we? But doesn’t that usually wait till taper time?) and if I’m doing the right things. I just don’t feel like I’ve gotten to the level and/or point that I need/want to be at this time.

My long runs have been going well, and the hill workouts I’ve survived, I just haven’t had any speed or tempo workouts (OK, technically they are kind of one and the same but I see intervals in the speed category and tempos as different, and really, they do build different things) that set me over the top. Nothing so far that says, yes, this training is going well and I’m so glad I run. Nothing like the last really great training I had and great marathon time I had, that said yes, you have it in the bag, this is the best run ever and I’m so lucky to be a runner (yes, I had one of those, it was during a rain storm even…one of the best runs I’ve ever had and faster than I had ever expected). I had one good tempo run, like 4 weeks ago now that really helped me feel good about it, the next two sucked, then I had the relay in there and those runs you’d think would have me feeling good (considering I ran 6.7 at a 7:30 pace, which is basically what I’d like my tempo pace to be at right now and then I managed to average 7:37 for 14.6 miles over a period of 18 hours) but while they did at the time, now I’m back to doubts…I’m 8 ½ weeks from marathon date, and I’m questioning everything…and I’m still in heavy, building into even heavier, training mode…shouldn’t that be enough to tell me that I’ve got it and don’t have to worry, still plenty of training time left?

I have one run, just a little over 18 in, that was slower than I’d like, but I did manage some faster miles at the end and average pace was still within the 60-90 seconds per mile slower than race pace you’re supposed to have. I have three 20 milers on the schedule (and one or two will be more than 20) and that’s what I had for my PR marathon, although I did have 2 18 milers in there too, but I think I’m close…mileage is a little lower than for that time around, but I’m at about the same scheduled mileage this week. I think it’s the fact that I have done NO intervals that might make me nervous…and that the tempos I’ve most recently tried have been a bust. I have one on the schedule for tomorrow. Trying to decide if it will be morning or afternoon. Seems the afternoon ones have been better for me, so maybe that’s what I need to do…I have nothing going on till a bit later tomorrow evening anyway, and I can sleep in a little bit then tomorrow (will probably still get up for a light run to loosen up for the afternoon since today I’m taking off and my legs will probably be stiff from the hills by tomorrow).

I think to convince myself of my training I need to really do that compare I was talking about. When I get time I’m going to run from the time I’m at now with training left vs what I did last time and try to adjust…based on finish time then and hoped for finish time now. I wouldn’t be so freaked but I’m putting a lot of pressure on myself to make this goal, my parents are going to be there and I really want to give them a good show, and with that pain in my heel…I did just order a night split and a book called The 5-Minute Plantar Fasciitis Solution or something along that line on Amazon…both had good reviews…let’s hope they help. I should’ve paid the money and gotten overnight shipping to have it now…hopefully they don’t take too terribly long. Apparently the book is an 8 week thing and the splint people had good success in 7 weeks (some even noticed overnight). I hope…mine is mild still…so hopefully…

Doughnuts Do Not Equal Super Food

First, I should explain that title...back a year, maybe two, ago, I discovered, quite by accident, due to a co-workers birthday...that if I were to eat cake around 2/2:30 in the afternoon, when I went for a run at 4:30 or so in the afternoon, I had a fantastic run (if I could get it work to post the link to that post I would but last time I did it, something screwed up, so I dare not try!)...that happened more than once...hence, cake is a super food. Today there were doughnuts...I should not have had one but I did...and I went home, and I started running, and it wasn't feeling great...and I thought right away, yeah, should've skipped the doughnut, but 1:06:50 and 8 miles later, with an average pace of 8:21, I guess it wasn't THAT bad. I've been running those "cruise intervals" on Tuedays at the gym, starting with a mile warmup, doing a faster mile 8:15 or so pace is what I've been getting...and I thought maybe the gym was off. Today I got home and it was calm, it was cool, but not too bad, so I ran outside. Over the hills I normally run even, and what do you know, the splits were similar:

Mile 1 - 8:54
Mile 2 - 7:55

Mile 3 - 8:54

Mile 4 - 7:47 (this was about half downhill so I give that some of the credit)

Mile 5 - 8:41

Mile 6 - 7:56

Mile 7 - 7:59 (these 2 miles were intended to be back to back fast, the second one had a patch over icy snow)

Mile 8 - 8:41

So what do you know, the gym track must be the length I've been told and my pace is doing well. I was fairly pleased with how I felt at the end. My glute is a little tight and sore, I had done a 30 minute bike ride and some ab work this morning. Tomorrow I'm strength training and an easy 4 mile recovery run. No second workout as I'm meeting a friend for a bit of shopping and maybe a drink, so definitely have to get the workout in in the morning. Means I need to be up EARLY!!

I'm posting this picture of both Max (my parents dog) and Beaux (my sister's dog and last weekends snuggle buddy) cause it's cute and Josh thinks my posts should have running, snuggle buddies and beer in them...

And to top off the post, I think I'm going to see what kind of beer is in the fridge right now!

Training Week 1 of 5 for 25K

First training week went OK. Granted I was already in the middle of the week before I put the plan together, but I did finish it as I laid it out, well, almost. My plan called for 6 mile tempo run on Friday (4 miles at tempo pace of 8:30), unfortunately the heat was up around 93 and the dew point was around 70 and it was just too warm to do it. Not to mention I don’t think I ate well enough for the run either. I was feeling weak, like I needed fuel, but, at the same time, I was feeling nauseated and I think if I had had anything more to eat I would’ve thrown up on the run (it was definitely heat related). I got home and took a cold shower and had a nap. It was just a bit too brutal. Later I went with friends out for drinks and was up too late (already having decided to move my long run to Sunday) as I found out a band was playing near home so we went there and watched that till bar close, then I crashed out and didn’t even hear the nasty storm that came through. I was up on Saturday morning doing some cleaning and chatting with a friend before going out for some food and to run some errands. I was pretty lazy most of the day but managed a 6 mile easy run around home and then just stayed in watching movies before getting to bed around midnight. Sunday I got up and took off for a 15 miler and not wanting to delay more than I already had, I skipped breakfast which was probably not a good idea. I made it through the run but only managed a 9:46 pace, and considering I had done 17 last long run at a 9:10 pace, I definitely needed something more. I managed 35 miles for the week though, and some stretching, working the yoga in this week hopefully.

Sunday I vegged a bit at home most of the afternoon and then ended up going grocery shopping and managed to buy mostly good for me things…I tried to stay away from the middle “bad for you” aisles of processed foods. It’s unreal how expensive it is trying to eat healthy though. For one it’s hard to find bread. Wheat breads can be very dry, and I’m not a big fan of that, I like it a little more moist, but I want it healthy, and lower calories if possible (all bread seems standard at 100 calories or more a slice). However, you find lower calories and it has High Fructose Corn Syrup in it, and/or it’s low in fiber or has enriched and not whole wheat flour. Why is it everything has HFCS’ in them? I mean seriously, we know, or it’s coming out more and more that it might be a huge contributor to ADD, yet EVERY food seems to have it in. What is wrong with real sugar? Gatorade/Powerade…a runner’s friend…second ingredient is HFCS…it just sucks. I would love to get away from processed foods, I’m making an attempt at it, and trying to reduce HFCS (problem is I have a HUGE sweet tooth) but it’s so hard, not to mention it’s so expensive. It’s no wonder Americans get fatter and fatter…the cheapest way to eat is crap. I did make one new find I’m excited about though. They have a cheese that has the “good bacteria” for digestion on the market, in strips and in cubes, so I bought some to try it…if I notice a difference I’m going to decide it’s worth having once a day…until I can maybe convince myself to eat yogurt…I’m just not a fan of the texture of it…

Anyway, tonight, hopefully getting a shorter run in, but if not, that’s OK…L is back and we are going to get together. Last night he was getting into town late, I had suggested if he wanted he could come by, but it was even later than he had hoped and it just didn’t work logistically. I was a bit disappointed when I woke up and realized he wasn’t going to stop by. This weekend in Chicago should be fun though. I’m now taking off early on Friday and probably taking the full day off on Monday, but we’ll see what happens.

Tuesday’s Workouts

I did a 45 minute elliptical training session during my lunch, just needed to get away from my desk due to some pushy people and e-mails that were starting to really tick me off…I could’ve smacked some people yesterday with their attitudes and things they were doing.

After work I had to run errands to the library and post office but then was out the door to run. Plan was 9 miles, which I did, with 10 x 100 meter strides. Well, the temps were 9 or so with some windchill effect in there as well. A bit chilly. I was 6 miles into the run when I attempted my first stride, down a slight incline, so it did help, but with the extra clothes and the fact that my left hamstring is making itself known, I didn’t push as hard as I could’ve on it, and I don’t know that I actually hit 100 meters either as I was making guesstimates on the distance since I can’t read my Garmin in the dark (and by 6 pm it was dark!). I managed the 10, but none of them were very fast and finished at somewhat over 8 miles which I wrapped up with an easy cool down to home. Time was 1:22 and some odd seconds and a 9:07 average pace. I’m getting tired of this being so tired by the end of runs though and the cold messing with my strides. I’m starting to wonder/question if these are doing me any good?

Anyway, suppose I should get to doing some work. The one good benefit of yesterday’s workout though is that I managed to drop the 2 pounds I seemed to have gained over the weekend again…9 miles and the elliptical at noon seem to go well for that!! Now to drop a bit more and manage to keep it all off!! Although that might be hard since I might treat myself to bad for me things tonight...wallow in self pity over having to deal with that most stupid of all holidays. Why can't we skip the Feb 14 one and go right to the March 17 one??

24 Hours

What a difference such a short period of time can make. Two weeks ago, Friday January 26, I ran outside for 14 miles in close to 40 degree temps, by the next day we were in the single digits and/or below 0...and it hasn't warmed up since that time frame. 24 hours, heck, just a few hours time it took to get that cold, now 10 days later, finally a change has come. I went for a 16 mile run yesterday. I so had the days backward, but yesterday at noon I headed out in 2 degrees with -7 or so windchill, 2:27 minutes later and 8 pounds of clothing I made it back without frostbite and and OK feeling run. I was unable to make my goal of negative splits, but I started out too fast as it was:

Mile 1 – 9:03
Mile 2 – 8:47
Mile 3 – 9:03
Mile 4 – 9:07
Mile 5 – 9:33
Mile 6 – 9:02
Mile 7 – 9:02
Mile 8 – 9:10
Mile 9 – 9:09
Mile 10 – 8:49
Mile 11 – 9:06
Mile 12 – 9:09
Mile 13 – 9:23
Mile 14 – 9:30
Mile 15 –9:27
Mile 16 – 9:31

My goal is 9:30 pace for the first half, 8:50 pace for the second half, you can see where it was too fast to start, but oh well. I made it through. I did attempt a speed up, but it just was too hard with that 8 extra pounds I was carrying. The last couple of miles really hurt, but hey, I managed 16 miles...it's the longest run I've done since Marine Corp.

Now today, I headed out for a run right around noon again, the temps at the start were about 16, no real windchill, and I managed to get by with just a light weight top, a slightly heavier top, a windbreaker, my tights, cold weather pants, socks, hat and glittens...I didn't even need the face mask...yay...it's amazing how much better it can feel after running in such cold, just to get above 0...I only did 6 miles, at a 9:04 pace, and a short stop to yell at a dog (I'm so sick of the barking dogs in people's yards, there are barking ordinances and the dog just annoyed me, so I barked back at it...I was almost done with the run...I can be stupid sometimes!!)

Anyway, finished with 41 of the 43 miles I wanted to run this week, it was short on my two mid-week longer runs of 7 and 8 miles which were supposed to be 9 and 9, but that's just how it worked. I had a long work week and I did what I could. Officially tomorrow though, starts my 18 week training program for Grandma's. I still need to find sleeping arrangements...

Cold Day

That is the current intellicast weather, on weather.com it's showing -3 (must not do the what it is and what it feels like that intellicast does). It's 10:15, I finished running about 35 minutes ago. Bsically I rolled out of bed and just pulled on layer after layer...a light tech layer, a 3 season top, a hooded heavier tech top that's kind of a 3 season layer and my longer, windbreaker jacket on top. Heavy tights, lined windbreaker pants and heavy running pants on bottom. My wool socks, balaclava (which I did eventually have to lower off my mouth), my hood off my top pulled up and another hat on tome of that...and then my glittens on my hands. I may have been a bit overdressed, but I never felt cold, and to me that's key. My plan had been maybe 6 miles today, I went out thinking I'd do 5, but managed 7. It wasn't fast by any means (1:04:45) but felt OK. I finished the week then with 39 miles, in staying with my upper 30s trend, good base building for things this year. I took two days off of running this week, and one day was completely free of even cross training (although I did a little bit of core work and stretching yesterday).

Yesterday was a relaxed day too. I didn't have to work, and I didn't go out, other than to run a couple of errands, one to go spend a $10 gift certificate that I had that expired yesterday (and got me a work shirt and pants for $16.99, although I failed to find any jeans which was something I had mainly been looking for). I thought about going to the grocery store, but it was cold and I didn't feel like making more stops than I needed. I have to go out later today to work and I'm so not looking forward to it. Oh well...it will keep me from being a pig like I was yesterday. We won't even dicusss what I ate...no more of that!

Ask a Stupid Question…

Today I finished my run at lunch time (7 miles, 1:04:40) and was back in the locker room and a woman was in there changing, looked at me coming in, obviously dressed for outside and asked, “Is it cold?” with amazement in her voice…OK, it’s January, we live in Minnesota, what do you think? Of course it’s cold. The temp when I left my desk to go run said 22 feels like 18, it’s now 23 feels like 19. Not a big difference, but in most peoples minds, 20s, below freezing, that’s cold. I myself find that to be very cold. But I am having issues with the treadmill so I’m adapting. I dress for the weather. So another answer to the question is, that no, it’s not cold, because I dressed for it, plus I was running…you run, you create body heat, with no windchill and temps in the 20s and the right clothes, 20s can almost be balmy. So I made my announcement about Grandma’s yesterday. I have the registration form in the mail, now I’m trying to find a place to stay. Of course all rooms are sold out and have been for months, but they do open up as people’s plans change, I need to call hotels and get on a list to have a room reserved if something does open up. There are always the dorms as an option too. I have to call on them in March. The University of Minnesota has a branch up there and for Grandma’s weekend they offer the dorms for rent for the night for $20 or so I think, so that’s my back up option…that and camping. Another thought, there are campgrounds nearby, I do have a tent…doesn’t sound like the best sleeping conditions though for prior to a marathon, but it will do in a pinch. I also invited J2 to come up there with me, working on my support crew, maybe I can even get him to run in part of it with me, I might need the help later in the race.

I’m 20 weeks out. I have the training plan I’m going to use and it’s even in excel, if I can figure out best way to do it, I’m going to try to link it to my blog…I’m also still doing a few adjustments to it and figuring out exactly which plan I’m going to use because the first couple of weeks of the 55 miles plan is a little shorter on miles than I’m at right now, but maybe that’s good because today’s run still felt sluggish. My legs were just dead feeling. Is it because of the fact that I have run in so much slush and glop the last few days that I am more tired than I think? I have run everyday since last Wednesday (although I did just have a 7 day week and it felt just fine), but I haven’t been doing any “hard” workouts, no speed work, not hard hill repeats or anything, just running, so you’d think I would be fine. Anyway, I ended the run today with 10 x 100 meter strides with a 50 jog recovery on it…they were kind of hard…I was on at least dry roads (most of what I ran today was dry, but it was quite hilly, could be part of why I was feeling sluggish I suppose). It is nice though that the workout is done, means I can run errands after work, go home, do some ab stuff, clean up a bit and finally put my Christmas stuff away (yes, I’m one of those) and still relax for the evening. Tomorrow I think I’ll just cross and strength train and skip a run…or maybe I’ll take Thursday off…we’ll see what tomorrow brings…

Decision Time

I said in January I would make a decision on any marathons I might run this year, that is if I was even going to run one. I've been maintaining my mileage (long runs of up to 15 miles, mileage in the lower 30s to mid 40s), keeping up with running 5-6 days, even 7 at times in a week. I am definitely at a good base and ready for any new challenges this year. I've been mulling things in my mind, and my registration form came in the mail on Saturday (I didn't actually get it till Sunday as I didn't get the mail on Saturday). I have it filled out, I have a few potential options on places to stay if no hotels open up (they are full right now, but things usually come open as people change their minds, they just book well in advance to keep options open), I just have to write the check and put it in an envelope...once I do that, I'm committed...if I don't do that soon, the marathon will fill up. Of course if I didn't get in, there is a 2nd option that would use the same training time and plan...I always said I didn't want to repeat a course. If I'm going to run 26.2 miles, I want to do it in different places...but then again, I think I decided it was the optimal course for my goal this year. And if not, it's perfect timing to have my backup plan...(or two)...

I think I am going to do it though. I need a goal. I need a race. I need a plan. And I need to get some of the stupid thoughts and ideas from last weekend out of my head!! A new focus. It will keep me from going out as often, which is honestly a good thing. (not that I consider going out once a week all that often)

So....I guess Grandma's it is...I just wrote the check.

Tonight I'll be refining my training schedule (I'm going to use Pfitzinger's 18 weeks, 55 miles or less slightly modified because I want a few weeks a little higher than 55 miles and I'm at 20 weeks right now and I want to get started on a training plan this week), locating the tune-up races I want to put in (one or two of them are already in place) and working more on lossening up this damn hamstring so everything will be a go in June...