Wrapping up 2016 running and what’s next

I just wanted to throw out a few more things about the NYC Marathon and then I’ll shut up about it.

Getting to the start-line issues:

I had mentioned how annoying/difficult it was to get to the start of the race but I can’t say this enough: Don’t let that deter you. The actual race makes up for any transportation or crowd issues. In spades (is that a phrase that I can use here?)! I doubt I’ll ever experience such an amazing marathon again in my life. Actually, I’m kind of worried about this, but I really don’t know how it can be topped. I would run it again in a heartbeat, flaws and all!

Pacing strategy:

All along, I knew this would not be a race or PR attempt for me so I took that mentality into my training. I tossed out all the “but I ran such and such pace last year” thinking and let my heart rate tell me what to do. I think that in doing so, I built a strong aerobic base, and learned how to pace like a pro. The NYC Marathon app has a pace predictor tool and I plugged in my training stats a few days before the marathon and it spit out the following:

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At first I was a little bummed that they were predicting a 5 hour finish but then again, it really did make sense based on the pace I was running most of my long runs. Also, McMillan predicted a 4:45 finish (and that’s what my pace bracelet was set at).

I let the idea of being a 5 hour marathoner settle in and it all worked out for me. I didn’t put any pressure on myself and I felt super relaxed* at the start of the race. Now that I’ve done it and succeeded in running a well-paced, good marathon I know that I can do much better. In fact, I know I could have run NYC just a bit faster and still finished strong.

*My heart rate was anything but relaxed at the start, which is why I used my pace band instead of HR. I don’t know if this happens to other people, but my heart is always pounding like a bunny when I’m in a new environment, surrounded by, oh, 51,000 people, preparing to do something incredibly wild and crazy.

Negative splitting is rewarding in and of itself but getting free stuff is a bonus. Strava officially acknowledged my successful completion of their Back Half Challenge. Now I just need to find a pair of shoes that I really like and will wear (I don’t run in NB shoes anymore).

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And just a few clothing/gear details:

Determined at mile 26
Feeling cool at mile 26

I forgot to mention an important new addition to my race gear: “Gu bands.” I’m too lazy to look up what they’re really called, but Robert lent me his 2 pocketed wrist bands. They hold gels, or whatever, and you can see in the photo above that I’m wearing one on each wrist. I was able to store 2 GUs in each band plus one in my bra (that I lost AND THEN FOUND, MIRACULOUSLY, at mile 22). Anyway, they’re great. I’m also wearing a SPIbelt, which held my phone, some cash, and an MTA pass. Headphone cables, per usual, are also shoved in my bra, which is probably why I temporarily lost my GU in there. Really, if you know me in real life, you know that I have a lot of spare room for things in my bra.

My whole clothing/gear set up, from top to bottom was very comfortable. We really lucked out with the weather (just under 60 degrees, and mostly sunny; there was rumor of wind gusts but I was around so many people I felt nothing except for on the bridges). I had no chafing or blisters, and I realized once I got back to my hotel that I really didn’t sweat, either. At least not that, “Gross, I’m covered in white salt” kind of sweat that happens during warmer races or poorly hydrated races. (Seriously, I smelled my hat and bra. Honest. I didn’t sweat.)

***

I am recovering from a whopper of a cold that hit me right after I got back from NYC. It started off pretty mild and I thought I was over the hump after a few days so I stupidly went out for an 8 mile run one week post-marathon. The run went okay (it was a little hard to take in deep breaths) but when I got home from the run I realized that I was completely wasted and what was a tiny thing became a huge coughing, phlegmy thing. I was completely out of commission for about 6 days and am finally starting to feel semi-normal. I have a bruised rib from so much coughing, and I still can’t hear out of my right ear or smell anything but I actually got some sleep over the last few nights and feel like I’m out of the woods. Let’s not ever do that again.

Fortunately, this all happened at the perfect time. I’d finished my marathon and I needed to rest, physically, and mentally, anyway, so I didn’t feel too bummed that I wasn’t able to get back to regular running right away. However, I am really anxious to get back out there now that I’m back amongst the living and I think that my lungs will be recovered enough within the next few days to go out for a little run. There’s a local turkey trot on Thanksgiving morning that I’m considering. It’s downhill and full of kids and dogs so it’d be an easy/fun little comeback.

As for running goals beyond just getting back out there, I want to maintain a base over winter but somehow avoid running in the dark. Currently, my plan is to run commute into work 2x/week and then run Sat/Sun, for an average of about 25 miles a week. I’m not signed up for anything in 2017 but that needs to change soon because I like having something to train for. Hopefully I’ll get something on my calendar within the next month. I think I’ll at least be running the B.A.A. 5K in April again since I’ll be there with Robert and maybe this time I’ll be uninjured and can actually race it. Half marathons are a distance that I really like so maybe I’ll try to work on that area a bit in 2017.

2016 has been a pretty good running year for me so far despite the nearly yearlong hamstring injury. I’ve run over 1000 miles, plenty with hills, and I’ve done hours of productive-for-running strength training and I’ve figured out some great yoga routines to keep my left hip in alignment. I don’t want to fall back to being an average, always-on-the-verge-of-being-injured runner. I may continue to run slower but I’ll be running stronger and happier.

NYC Marathon 2016

3rd marathon complete!

Summary:

  • 4:50:46 finish (~6 minutes under my A goal)
  • slowest (and best) marathon to date!
  • negative split!
  • no walking
  • one potty break
  • black toenail but otherwise no physical isssues (a first!)

Now the long version (if you have the patience to read it I salute you).

PRE-RACE PREPARATIONS

11/3 – Thursday

Robert and I took a Lyft to our motel in Seatac and ate dinner at Dave’s Diner & Brew. It happened to be Aloha Thursday so I scarfed down a plate of pork katsu, mac salad, and white rice covered in soy sauce. Let the carb loading begin.

11/4 – Friday

We had an early flight so staying in an airport Hampton Inn made things a lot less stressful. Thankfully they serve breakfast starting at 5am so I ate a bowl of oatmeal with brown sugar, dried fruits, and nuts before heading out.

On the flight over we snacked on pretzels, jerky, cheese, and more pretzels. I also snuck in a glass of wine (my first one in 7 days).

Once we arrived in NYC we got settled in our hotel in the Financial District and then headed to Fraunces Tavern for a few beers and then dinner. I highly recommend the chicken pot pie (and I had another glass of wine). I was feeling pretty relaxed and confident and I figured a glass of wine wasn’t going to mess with an easy paced marathon. (I was right!)

11/5 – Saturday

Hotel coffee and a Picky Bar for breakfast and then I got in a quick 3 mile shake out run along the lower east side of Manhattan. I started getting butterflies thinking about the upcoming marathon. This was the first time I’ve run the day before a marathon and I felt great. I can’t say this enough: running easier has helped me to run more mileage, stay injury-free, and feel fully recovered soon after each run. I felt pretty burned out at the end of my previous marathon cycles. I don’t ever want to do that again.

Brooklyn Bridge viewing on my 3 mile shake out run.
Brooklyn Bridge viewing on my 3 mile shake out run.

Second breakfast was an Americano and a blueberry muffin, then we headed to the marathon expo. As I expected, it was packed and I didn’t want to spend too much time on my feet so I grabbed my bib and made a quick run through the vendor aisles. I happened to walk past both Kara Goucher and Meb Keflezghi just before we left.

Kara Goucher at the expo
Kara Goucher at the expo
Meb Keflezighi at the expo
Meb Keflezighi at the expo

We had lunch at Haymaker Bar which isn’t too far from the expo in Chelsea. I enjoyed a few sour beers and some excellent macaroni and cheese. I also started sipping on Gatorade Endurance (basically I’d have a drink of beer and then a swig of Gatorade; this is a winning combo, I swear).

Finally, we picked up some deli food from Whole Foods to take back to the hotel. I ended up with some basmati rice, garlic mashed potatoes, and braised chicken, plus some Coney Island beer.

Once back at the hotel, I started clothing prep. Robert went out to find sharpies to write my name (“b-kat”) on duct tape and to look for a few other items for me (a cheap blanket and socks to use as temporary arm warmers). He returned with empty hands. Who knew that Duane Reade closes at 6pm on a Saturday night. The financial district is a great place to get to the Staten Island ferry but it’s not ideal for shopping. Robert headed out again to a Target in Soho and returned with sharpies. (Fortunately, the weather was great (about 54 degrees at start time and very little wind) and I didn’t need the blanket or the socks after all.)

Race gear and nutrition ready to go
Race gear and nutrition ready to go

I had planned to wear my Oiselle shorts and Under Armor tank BUT Robert found out that Tracksmith was selling an NYC 16 singlet, and they were delivering to NYC hotels so we had it shipped to us (and we had a credit so we got it for $20). I couldn’t pass up wearing it with my matchy-matchy Tracksmith shorts. I know they say that you shouldn’t wear something new on race day but I was feeling pretty confident that it wouldn’t be an issue. I got all my stuff ready to go and got to bed by 10pm.

RACE DAY – 11/6 – Sunday

I woke at 6:45am. I slept pretty well despite there being some kind of bachelorette or wedding party across the hall from us (2am drunken loud talking) and a seemingly non-stop garbage truck pickup of 4,000 dumpsters just outside our window. We got a bonus hour of sleep due to the time change as well. Excellent.

I ate my overnight oats (w/ extra salt added) and had a banana, plus a cup of coffee and a tiny sip of water. My plan was to get to the Athlete’s Village and drink a little more water and maybe eat a bagel and maybe take a nap. At the last minute I tossed some Clif apple, cinnamon oatmeal into my start bag along with a small disposable bottle of Gatorade Endurance and we headed to the ferry terminal (Robert would accompany as far as the busses on Staten Island).

Ferry Terminal = MAYHEM.

We got in “line” with a large group of runners. There are 3 doors in the terminal for loading passengers and they were all closed and runners was waiting at each set of doors. We picked the wrong door, apparently, because after 5 or 10 minutes the door furthest from us opened and passengers started flowing through. We headed that direction only to see the door closing before we got there so we turned around and headed back to the door we were originally waiting at (assuming, since it had the most people waiting at it, it would be next to load). Again, a different door opened and we moved in its direction only to be shut out once again. The ferry comes every 15 minutes but we weren’t getting anywhere. We headed back to our original area and I refused to budge. Again, a far away door opened. People moved in its direction but we stayed put. People kept moving through the open door. A ferry employ came up to us and said “Go that way! There’s plenty of room.” Boy, I was going to punch him after we got shut out again. And… we got through. I have no idea what was going on but it wasn’t fun. When we finally got on the ferry we barely managed to find a seat. Little did I know I wouldn’t get to sit down again until 4:30pm. We got to watch one marathon runner eat an entire Subway sandwich and potato chips. I hoped that I wouldn’t be running anywhere near him when it all came up.

Staten Island Ferry ride with Robert
Staten Island Ferry ride with Robert

After exiting the ferry we stood in the terminal. And stood and stood and stood. We slowly moved forward, pressed in by bodies all around us. I told Robert that this so made me never want to run this race again. After what seemed like another half an hour we emerged from the terminal to the bus lines. Bus after bus pulled up to carry runners off to the start line and I figured I’d be settled in a seat in no time. Robert said good-bye and I waited in what looked like the worst airport security line ever. It snaked back and forth and maybe after 20 more minutes I was near the front but after attempting to get on one bus and being denied due to lack of room I got on another one only to find there were no more seats. I’d heard the bus ride was 20 minutes or so and I wasn’t too concerned about standing (even though I’d been standing already for at least 90 minutes in the terminals). I’m not sure if there was something unusual going on but our bus took over 40 minutes to get to the start and there was a lot of starting and stopping. It was also pretty hot on the bus and people were sweating and some were looking a bit car sick. My corral was supposed to open at 10:15am and close at 10:40am and our bus finally arrived around 10:30am. Argh!!!

They rushed us through security (almost as if they knew we’d been screwed by the bus ride) and I made my way to the port-a-potty line as I sucked down the Clif oatmeal I had thankfully thought to bring with me. There was no way I was going to start this race without a potty stop and I wasn’t really concerned about getting shut out of my corral. I was in the last corral, in the last wave. What were they doing to do? Make me go home? (Funny to think that I figured I could use the port-a-potty like 4 times + have time to read a few magazines or nap while I waited.)

Thankfully, the lines for the port-a-potty weren’t that long and, bonus, a woman tossed me some wet wipes. Woohoo! Just as I exited the port-a-potty they announced that my corral was closing in 8 minutes. I was directed to the orange group (not very far from the entrance, fortunately) and I madly tore off my toss away sweatpants and sweatshirt. Within minutes I was in my corral, standing around, waiting again. As we waited, a recorded voice over the loud speaker reminded us, in several languages, to not pee on the bridge. Amusing. Finally, after 11am, I heard a cannon go off and we started walking towards the Verrazano Bridge. I could hear the National Anthem being sung in the distance. As we walked,  I chatted with a 73 year old runner who looked incredibly fit. She’d run 2 Boston marathons in the 90s and was shooting for a 6 hour marathon this time around, her 5th NYC marathon. I wished her luck and nearly missed hitting start on my Garmin as we casually walked over the start line. The race was on. I honestly don’t remember hearing Frank Sinatra singing “New York, New York.”

Miles 1-2: The Bridge

I had 2 strategies to chose from for this marathon: Follow heart rate or pace bracelet (customized for a 4:45 finish and a slight negative split). When I checked my heart rate before we started running it was already 138bpm. Hm. If it shot up above 150 when I started I’d switch to my pace bracelet.

I jogged slowly, dodging through people who were planning to walk the entire marathon, apparently, and checked my HR: 162bpm. Nope. Not gonna do it; so the pace bracelet it is.

My pace bracelet had a 12:37 first mile and I had no idea how’d I’d manage to achieve that pace. My watch read 13:30 for at least the first half mile and I knew I shouldn’t waste my energy on weaving so I tried to spot openings and dash through them. I finally managed to “speed” up a little and finished mile 1 in 12:32. Oops. A little too fast. (I know from experience that even 5 seconds off pace can screw with you later on.)

Mile 2 is a downhill and I tried my hardest to speed up but it was hard to do with the crowds. I was shooting for 10:08 but only hit 10:27. As I was running down the bridge I looked over at Manhattan, way off in the distance. I could see the Empire State building and the entire skyline. I looked up at a helicopter just hovering over us and waved. It was like a crazy, amazing dream. How is this my life!!?

Garmin Splits: 12:32, 10:27

Miles 3-8: Brooklyn

As all 3 color groups exited the bridge from top left, top right, and bottom, we reconnected in Brooklyn to the sounds of bands and incredibly excited crowds. I didn’t want to get too caught up with the crowds yet so I stayed on the inside of the road and focused on not tripping (fortunately most of the jackets and large items had been dropped in the first mile). I checked my pace bracelet at each mile and after a few miles I realized I was reading it wrong (I was confused and running based on the mile marker I’d just passed instead of the mile I was in). Oops. No wonder that last mile felt way too easy. No wonder this one feels too hard. I sorted that all out and figured I hadn’t done too much damage. The miles flew by and I felt great. Brooklyn, I heart you.

I held onto my little bottle of Gatorade Endurance until mile 5. I didn’t want to mess with the crowded water stations (at each mile starting at mile 3) so early on. That was a good call. It helped me make up a little time and get into the flow of things.

Garmin Splits: 11:22, 10:49, 10:38, 10:59, 10:33, 10:49 (Official 5K: 35:44, 10K: 1:09:33)

Miles 9-15: Brooklyn and Queens

Guess who I saw just before mile 9? Robert! We’d planned a few meet up areas beforehand and this was the first one he was going to attempt to get to (he ran a lot to find me!!). I spotted him right away, in his Boston Marathon shirt, and was so happy see him. I ran up to him and gave him a hug and then he ran with me for a half block and then said he’d run up to the 10 mile marker if he could. Sure enough, I saw him once again at mile 10. Yay! As he took off again, running to mile 11 on the sidewalk, two orthodox Jews who were standing somewhat bewildered in their doorway looked at each other as if to say, Who is this guy? Is he lost?

The north part of Brooklyn on Bedford Avenue got really crowded to the point where it was almost impossible to run but it was really exciting too. Apparently Robert was there at mile 11 as well but we never saw each other. I continued on while he caught a subway to Manhattan. At mile 13 we crossed over into Queens. I checked my overall time at 13.1 (half marathon mark) and it was around 2:24 which was a minute slower than my goal time. Also, due to weaving, my watch was beeping in splits about .1 miles before the actual mile markers showed up. In the back of my head I stilled wanted to shoot for a negative split but after seeing how hard it was to move through the crowds, and messing up with my pace band, I didn’t have high hopes.

Also, I was starting to think I would need to stop for a port-a-potty at some point soon so I quit thinking about the negative split goal. My new goal was to continue feeling good.

My hamstring was doing pretty well, too, just a little tightness/cramping, and I thought about stretching it as we passed over the Pulaski Bridge but I put it off and then it loosened up and I didn’t notice it for the rest of the run. I’m going to say it’s 98% healed. I am so grateful that I was able to continue running/training during that injury.

Garmin Splits: 11:13, 10:53, 11:13, 10:51, 11:13, 11:22, 11:36 (Official 15K: 1:43:40, 20K: 2:18:16, HALF: 2:26:12)

Miles 16-20: THE BRIDGE and the WALL OF SOUND

I would never have guessed that this portion of the marathon would be so easy for me. We started up the Queensboro Bridge. This was supposed to be the dreaded “first hill” (mile 1 is really the first hill but that doesn’t count) but I had zero issues with it. And even better, it was a wide open bridge and I was able to easily run through the walkers to make up some time. On the downhill side of the bridge I opened up my stride and really made up some time. Unfortunately my GPS totally went haywire on the bridge (it reported between 6 minute pace and 18 minute pace throughout) so I don’t really know how fast I was running but, at least compared to others around me, I felt like I was on fire. I will never again complain about having to run on the hills in Seattle. Totally worth it.

Coming off the bridge to the “wall of sound” I saw my chance to duck into a port-a-potty. There were about 10 at the bottom of the bridge and I only saw 3 people waiting. I jumped in the first one available to me and only noticed just as I grabbed the door that I’d actually butted in front of another runner. Oops! Sorry. Too late. I was in and out in 30 seconds at the most. Feeling good.

I saw Robert again at mile 18. He asked how I was feeling and I replied that I was feeling good. No. Great! My hips were working! My glutes were happy! All those jump squats and jumping lunges worked! Strength training saved my butt, literally!

Garmin Splits: 12:52 (gps wonkiness), 11:23 (potty stop), 10:49, 10:54 (Official 25K: 2:53:51, 30K: 3:28:11)

Mile 18
Mile 18. Good to see that I properly pulled my shorts back up after my quick port-a-potty stop. You never know…

Miles 20-24: The Bronx, Harlem, 5th Avenue, and the beginning of the Music Miles

I put in my headphones at this point. I’d put together 7 playlists with songs provided by my friends and family to tick off each of the last 7 miles. The assumption was I’d be struggling at this point and the music would help me out. Surprisingly, I still felt really fresh. I did a whole body check and the only thing I noticed was my right big toe was a little sore from the downhill section of the bridge and the descent onto 1st Avenue.

Wyatt’s playlist was first up to get me to mile 20. I had to pause it for a bit just as I entered The Bronx because there was a Chinese drum band and it was so loud (and awesome) that I couldn’t really hear anything coming through my headphones. The stand out song from his song list was “Where is My Mind” by Maxence Cyrin (covering the Pixies). As I listened to it, I felt like I was floating instead of running. It was superb. Good one, Wyatt.

My daughter Zoe’s song list got me to mile 21. As I descended the Madison Avenue Bridge, leaving the Bronx, “Empire State of Mind” by JAY Z & Alicia Keys, played in my ear holes and all I could think about were all the things that Zoe has achieved this year and how happy I am for her.

I started up my son Sid’s playlist to get me to mile 22. The stand out song from his playlist was “Sabotage” by The Beastie Boys. At this point my Gu Roctane had kicked in and I was pumped! I was running in Harlem, listening the the Beastie Boys. How did I get here? I thought about Sid’s 4 years at NYU and knew that I wouldn’t be running this race if it weren’t for him and his love of NYC. I have a tiny hope that one day he’ll embrace running and maybe he’ll even run this very same route in some distant November.

As I rounded Marcus Garvey Park, I pictured the course map in my head and I couldn’t believe I’d come this far. It’s such a different experience to run a lonely 20 miler on a Sunday morning and drag your butt back to the house in just under 4 hours, feeling like you’d been out there all day compared to this experience where time flies and you kind of don’t want it to end. I was actually a little sad that things were happening so fast.

I saw Robert on 5th Avenue and he said he’d catch up with me once more at mile 24 in the park. He’s the winner for most meet-ups along the course!

I also realized at this point that I had it in me to speed up if I wanted to. I still didn’t think I was in the ballpark of negative splitting but I wanted to fly (ironic since I kind of didn’t want the race to end).

This marathon is like being on an amusement park ride. It’s thrilling and exciting and noisy and it goes by too quickly. I could not believe I was already heading into the home stretch, feeling like a super star. Who am I even?

As I continued along 5th Avenue, heading into mile 23, my friend Chris’s playlist started. His second song was the Fairytale of New York and I have always loved that song. It gives me a lot of feels. And right after it started, I looked up ahead of me. Autumn colored trees lined the Avenue on both sides. The crowds were 10 people deep, swaying and cheering, and then I looked to my right and there were the boys of NYPD standing right there (really! three of them!) and I lost it. Happy cries. Such happy cries. Thanks for that, Chris!

Next up, my BFF Stacey’s songs were gonna get me to mile 24, up 5th Avenue and entering into the park. I’d never even heard the first song on her list but those lyrics sent me into another fit of crying, blubbery happiness. I imagined Stacey running along with me to “Good Life” by OneRepublic:

Oh this has gotta be the good life
This has gotta be the good life
This could really be a good life, good life

It’s possible I was a little delirious at this point. I had had a gel every 45-50 minutes. I was so full of sugar and caffeine. Weeee!!!! There was supposed to be a hill in here somewhere that people struggle through but I didn’t even notice it.

Garmin Splits: 10:54, 10:55, 10:56, 10:47, 10:50 (Official 35K: 4:02:44, 40K: 4:36:40)

Miles 24-26.3: Central Park and Columbus Circle. And THE END!

At the mile 24 marker I saw Robert one last time. He looked relieved to be done with his spectating duties! I waved goodbye and told him to get himself a beer.

My friend Alyssa’s playlist came up and when “Eye of the Tiger” by Survivor started playing I had to chuckle because I was running down Cat Hill (and saw 2 people hovering up on the cat to cheer for us and 2 cops were running after them to shoo them off). Wow, how did I see all this? Oh, it must have been the sugar. Alyssa was my virtual companion on that mile. Someday I really do hope to run a marathon with her.

The final playlist came from Robert. I’d randomized people’s names for mile assignments and it was pretty appropriate to have his list come up last with its theme of misery and numbness:

AC/DC – Highway to Hell
Mountain Goats – This Year
Green Day – Give Me Novocaine
… and then …
… wait for it …
Pink Floyd – Comfortably Numb

As “Highway to Hell” faded away, I could see the park exit ahead. I moved to the left side of the course, next to the crowds along Central Park South in order to speed up (for some reason the slower runners and walkers were all sticking to the middle of the course). I high-fived anyone that would give me their hand while the Mountain Goats and Green Day pushed me forward. I couldn’t stop grinning. As I re-entered the park, “Comfortably Numb” started playing and I ran it in.

And somehow, I also ran a negative split.

Garmin Splits: 10:39, 10:15, 9:35 (.3) (Official MARATHON: 4:50:46)

POST RACE

After getting my medal, snacks (pretzels, protein shake, an apple, water, gatorade), and a heat sheet, then meandering about a half mile through the park to the exit (and at that point I realized besides 2 quick port-a-potty stops and a ferry ride, I’d been standing for a very long time). I got my lovely fleece-lined poncho, took a selfie and met up with Robert on 76th and Columbus. We took a very crowded subway, full of runners and their buddies plus a lot of somewhat annoyed looking people, back to the hotel, showered, beered up,* and then grabbed dinner at an Irish pub downstairs from our hotel (shepherd’s pie and 2 glasses of wine FTW)!

*After a hard, long run, one MUST beer up. It’s required.

Post poncho selfie
Post poncho selfie

I woke up the next morning with very little soreness. Just a bit of tightness in my hip flexors, hamstrings (oddly my right one was more sore than my injured left one) and my lower back. Oh, and my right big toenail is a going to fall off. That’s the second time this year, both times wearing Altra Paradigms. I made sure to cut my toenails but it didn’t make a difference. It’s winter now so who cares. Who needs toenails, anyway?

My quads are usually beat up after a marathon but this time around they were all like, “Eh, that was nothing.” The NYC course surprised me. It was easy and pleasant and perfect.

p.s. Huge kudos to the volunteers all along the course. They were amazing. Full of smiles, supportive words, and pats on the back. Thank you!

 

 

 

NYC Marathon – Time to Run!

For previous training recaps: weeks 1-2 are here, weeks 3-7 are here, weeks 8-11 are here, and weeks 12-14 are here.

Week 15:

Tuesday: 5.1 miles easy commute home (11:34 pace, 142 bpm)

Wednesday: Iron Strength workout

Thursday: 10x400m w/ 200m recovery (pace: 8:43,8:19,8:43,8:31,8:15,8:07,8:15,7:47,8:07,8:27) + Jasyoga glutes and recovery boost

Saturday: 4.5 miles easy (11:50 pace, 141 bpm)

Sunday: 10 miles (11:07 pace, 152 bpm)

Total Mileage: 25.3

Total Elevation: 965ft

highlights:

I feel super recovered to the point where I really have to convince myself to do any foam rolling or stretches. I am ready to roll!

For speedwork Thursday I felt great despite rain and puddles and the intervals flew by. By the last one I was pumping my fists. “Yasssss!” Just one more tiny speed workout to go this Thursday! (Speedwork 3 days before a marathon, you say? This is new to me; I haven’t done any speedwork beyond tempos in previous marathon training cycles, especially during the week of the marathon.)

For my long run, I added in a late, long-ish hill (3.5-4% grade) to mimic mile 24 of the marathon and kept it easy. I felt light on my feet and my hamstring stayed happy. 10 miles doesn’t seem like a long run at this point in training. 🙂

I also made my final shoe decision. I bought a new pair of Paradigm 1.5s. I already have 2 pair. One pair (size 8) has over 300 miles on them and I love them but I have lost a few toenails in them because they run a little small (and I forget to trim my toenails). My other pair (size 8.5) has just over 200 miles on them and I had planned on wearing them but I noticed during my first 20 miler that my feet really hurt towards the end of the run and I think it’s because they’re actually too big. In the end, I didn’t want to wear a shoe with >300 miles and I didn’t want shoes that would hurt my feet so new shoes for me. And I will trim my toenails.

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New shoes! Altra Paradigm 1.5 – size 8

I tested out my racing outfit during my long run:

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Race clothes. Half Buff (for neck sweat, eww), Under Armor tank, Oiselle shorts, Pearl Izumi arm sleeves. Also: Seahawks hat and Altra Paradigm 1.5s. (Note to self: suck in the stomach.)

For my test run, I was kind of cold in this gear but it wasn’t the temp (52 degrees when I left the house), but a chilly wind that was the issue. By the last few miles my hands were pretty numb. The forecast for race day keeps changing but as of today it’s supposed to get up to 57 degrees, partly sunny, with relatively minor wind (so glad I train in harsh-ish weather so I’m used to it). I plan on sticking with the clothing plan (perhaps ditching the arm sleeves) and I’ll probably keep throwaway gloves on for a few miles since I’m sure it’ll be chilly at the start and for the first few miles.

Week 16:

scheduled:

Tuesday: 5 easy + Iron Strength Workout

Thursday: 6x400m repeats

Saturday: 3 miles easy in NYC

Sunday: RACE!

Final details, pre-race:

We arrive in NYC Friday night and I made dinner reservations at Fraunces Tavern to enjoy my last (or second to the last…) beer, and to have a decent, carby meal (chicken pot pie). On Saturday, after a quick shake-out run, we’ll hit the expo and then fetch my go-to pre-race dinner: Whole Foods deli (rice, potatoes, chicken) + Gatorade.

On Sunday morning I plan on catching the Staten Island Ferry around 8am (which means I don’t have to get up until 7 or so since our hotel is a 4 minute walk from the ferry; much better than the usual 4-5am wake time for other races). Robert’s going to take the ferry with me and then take off when I get to the buses on the island that will take me to Athlete’s Village. If I time it right I shouldn’t have to wait very long (hopefully around 1 hour and not more than 2 hours) to get started. Plenty of time to fetch a little more coffee and nutrition and use the porta potties like 4 times.

My start time is 11am EST and I’m in the very last corral of Orange wave 4, so if you happen to be watching ESPN2 and they are still broadcasting that late (heh, probably not, except for at the finish) look for the runners on the top of the bridge, on the left side overlooking Manhattan. I’ll be there. And hopefully in less than 5 hours I’ll be in Central Park!

***

There are a lot of videos about the NYC marathon. Last weekend Robert and I watched Run for Your Life and I got chills. Basically, all marathon documentaries and videos are giving me chills. (And kind of freaking me out.)

Here’s just a tidbit of what I hope to experience:

ING New York City Marathon 2011 from Philip von During on Vimeo

NYC Marathon training weeks 12-14

Week 12:

Monday: 60 minute deep tissue massage

Tuesday: 6 miles easy commute home (11:37 pace, 143 bpm) + Iron Strength workout

Thursday: 4×1 mile repeats w/ 800m recovery (pace: 9:04,9:14,8:53,9:05) + Intermediate Yoga for Runners

Saturday: 6 easy miles (11:57 pace, 143 bpm)

Sunday: 16 miles in Portland (11:16 pace, 158 bpm)

Total Mileage: 37

Total Elevation: 850ft

Daily: 60 second planks (forearm + assisted sides) and foam rolling

highlights:

Running in Portland (while Robert ran the Portland Marathon*) was an adventure. It was a rainy morning and I got started before 7am. I ran back and forth along the river while the marathon was starting so I could hear the music and drums plus watch for the fast runners come onto Naito Parkway around mile 2. Once I spotted a few runners I headed into new territory and checked out the new Tilikum Crossing bridge. I love it! (And it was the only part of the course that really got me any elevation.) Unfortunately, just after I got onto the east side of the bridge, “Pee pee time” happened. I had to pee SO BAD and there was nowhere to stop. I considered stopping on the trailside once or twice but there are a lot of homeless tent dwellers along the trail and I didn’t feel like that would be a good decision. I also found a port-a-potty by the opera house but it had a padlock on it. Rude. Anyway, I ended up repeating — out loud — a new mantra over and over again for a few miles: “pee pee time!” as I tried as fast as I could to get back to our motel (fortunately, also on the east side of the river). A few runners ran past me as I was loudly chanting “pee pee time, pee pee time” which was fun. I finally made it to the motel only to discover that my key card no longer worked (probably because I had it in my spibelt with my phone). I had to go to the front desk and get it activated. Anyway, it was a pee pee time adventure and I only peed my pants a little bit (well, maybe a lot, because I ended up switching to running shorts). An unexpected mid-run rest stop.

*Robert not only got a new marathon PR of 3:16:25 in Portland, but he also ran a negative split and got a FREE pair of New Balance shoes via a Strava Promotion. Show off. He finished 9th in his age group (up from 10th last year).

This was the first week I started feeling confidently strong in my glutes and hips. I think the Iron Strength plyometric jump squats and jumping lunges are finally paying off. The extra iron I’ve been taking (Blood Builder and chewable iron, plus bison meatballs!) have also helped boost my energy levels.

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Tilikum Crossing in Portland

Week 13:

Tuesday: 6.2 miles easy in Astoria (11:38 pace, 141 bpm) + Iron Strength workout

Thursday: 10x800m repeats with 400m recovery (time: 4:52,4:35,4:34,4:30,4:28,4:34,4:28,4:37,4:30,4:27) + Jasyoga* hip/hamstring reset

Saturday: 5 miles easy (12:01 pace, 144 bpm)

Sunday: 20 miles w/ 6 LT miles (10:50 pace, 155 bpm) + Jasyoga stride alignment and post-run reset

Total Mileage: 41.3 (my first ever >40 mile week!)

Total Elevation: 676ft.

Daily: 60 second planks (forearm + assisted sides), Jasyoga resets, and foam rolling

*Jasyoga has a series of video workouts for runners and I’ve found the hip/hamstring workouts really help my recovering hamstring and my stride/form in general. I don’t want to jinx it but I’ve gone several days in the last few weeks without feeling ANY hamstring tightness or pain. 

highlights:

Wow. This week was full of surprises! I have a tiny dirt hill I have to climb up to get off the trail to get into work and in the past it’s been iffy but suddenly is was super easy. I think the Iron Strength workout is a paying off big time. Glute power!

My run on Tuesday in Astoria was surprisingly fatiguing given that it was flat. I often feel that way on totally flat courses. I think I’m more of a rolling hills kind of girl… In any case, it was really refreshing to run out on the Columbia and the trail in Astoria is perfect. I got to peek in on warehouses, sea lions, breweries, and weird old shipwrecks. It was like I was a Goonie.

Thursday’s Yassos were a nice surprise (despite running them on a puddly Burke Gilman trail in a downpour). I have honed in my pace to give me an idea of where I’m at, marathon pace-wise (if you recall, my 6×800 put me at around a 5 hour marathon time). I’m confident enough in the results that I ordered a pace band for a 4:45 (10:52 pace) finish at NYC. That seems SO slow but in my previous 2 marathons I was overly optimistic and had glute issues so this time I’m going in slower than I think I’m capable of. We’ll see what happens.*

*I am kind of bummed and also happy that NYCRR put me in a really slow wave/corral based on my Brooklyn Half (2:30). When I signed up for NYC I put in a 4:20 predicted finish (this was just before my hamstring issue) and then I ran the NYCRR Brooklyn Half in May after months of basically walking so my finishing time is what they actually used to assign my wave. I’m hoping it will just help me start slow and stay slow and then I’ll have to weave around walkers later on. In any case, I’m happy with my starting location (Orange wave which is on top of the Verrazono Bridge, on the Manhattan side. My start time is 11:00am and I’ll be near the 5 hour pace group. Bleh!)

Sunday’s 20 miler was one of those long runs where you wish you were just running the full marathon. It went that well. I DID take 4 GUs (including a Roctane GU). Hey, if it works, use it! I will have 5 GUs (some Roctanes) stuffed in my race bra on November 6th.

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Sea Lions in Astoria

Week 14:

Monday: 60 minute deep tissue massage

Tuesday: 6 miles easy commute home (11:46 pace, 145 bpm) + Iron Strength workout

Thursday: 3×1 mile repeats w/ 800m recovery (pace: 8:49,9:07,8:37) + Jasyoga flexible hamstrings workout

Friday: Intermediate Yoga for Runners

Saturday: 5 miles easy (11:50 pace, 145 bpm)

Sunday: 14 miles (11:23 pace, 146 bpm)

Total Mileage: 31.7

Total Elevation: 1079ft

Daily: 60 second planks (forearm + assisted sides), Jasyoga resets, and foam rolling

highlights:

I hate the taper weeks. I feel like I’m doing absolutely nothing. During the mileage build-up weeks I take it easy when I’m not running and slack off on doing normal things like housework and gardening (my shower is so nasty right now). So, because I’m tapering, I made the mistake of getting out and gardening (including lawn mowing) and doing a cleanup/packing of The Dot’s room (she still has almost 50% of her stuff there) on Saturday and before I realized it, I’d been on my feet for 7 hours (after running an hour in the morning). Not ideal the day before my long run and I definitely felt tired on Sunday’s run but I got it done and I hit some decent hills so it wasn’t a disaster.

On Thursday I may have pushed it just a little too much on the 1 mile repeats but I wanted to see how I felt compared to my other 2 mile-repeat workouts. I pushed them about 10-15 sec/mi faster and my heart rate really shot up. I survived, though, and my hamstring was only a little angry the next day so no harm. One thing I find somewhat irritating about doing speedwork on the trail vs the track is that the trail appears to be flat but it’s not. I am learning to focus more and more on effort than pace, though, so that helps.

Speaking of HR, I have a plan for the marathon. As long of my resting heart rate is normal and I’m feeling good (and it’s not too hot — so far the weather looks like it’s going to be just fine) my goal is to settle in around 148-154bpm for the first 18 miles or so and then if I am feeling okay I’m going to push it up to the low 160s and let it rise up to 170 for the last few miles. Of course, if anything comes up (most likely with my left glute or hamstring) then I’ll just keep it easy and even walk.

With that said, I might as well post my goals:

A goal: < 4:45 (the cherry on top would be to run a negative split!)

B goal: 5 hours

C goal: finish

Not lofty but whatever. I’m not in this one to PR. I want to have fun and become a more experienced distance runner. Yippee!!

Now I need to figure out what I’m going to wear…

57th St. railroad crossing in Ballard (coming up from Shilshole)
57th St. railroad crossing in Ballard (coming up from Shilshole)

Training Update

NYC Marathon Training weeks 1 and 2 are recapped here. 3 through part of week 8 are here.

Warning: very detailed weekly progress reports ahead. I like to look back on them after a marathon to see where I need to make adjustments.

Week 8:

Tuesday: 6 miles easy in Portland (11:38 pace, 154 bpm)

Thursday: 6x800m w/ 400m recovery (time: 5:05,4:59,4:57,4:55,4:54,4:52)

Saturday: 4.2 miles easy (11:41 pace, 148 bpm) + Iron Strength workout (no plyometrics, no burpees)

Sunday: 12.3 miles easy (11:35 pace, 149 bpm)

Total Mileage: 28.9

Total Elevation 725ft

highlights:

I’m glad it was a cutback week because I spent several days helping The Dot move into her (first!) apartment. There wasn’t a lot of heavy lifting or anything but just a lot of moving around and not a lot of time to rest. My long run was only 12 miles but it felt much longer, possibly because I took a new isolated route along Fisherman’s Terminal (the Queen Anne/Magnolia side of the ship canal) and back through The Locks. I don’t recommend this route due the number of tourists at The Locks.

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Looking at the Ballard side of The Locks from Commodore Park

Week 9: 

Tuesday: 6 easy commute home (11:06 pace, 160 bpm)

Thursday: 3×1 mile repeats w/ 800m recovery (pace: 9:10,8:48,9:09)

Saturday: 5.1 miles easy (11:47 pace, 147 bpm)

Sunday: 16.2 miles easy (11:58 pace, 148 bpm)

Total Mileage: 33.8

Total Elevation: 1,073ft

Daily 60 second planks (forearm + assisted sides) and foam rolling

highlights:

This was my most difficult week to date. I managed to do decent 3×1 mile repeats on speed workout Thursday but my supposedly easy Saturday run and my Sunday long run were just slow and painful. I yawned constantly and kept thinking about food and fluffy pillows (after eating breakfast and getting 9 hours of sleep). I finished the last mile of my 5 miler repeating “burrito, burrito, burrito, cheese!” and I had to run/walk the last few miles of my long run.

I didn’t get my bloodwork done but I really suspect I was suffering from anemia. I’ve been anemic before and that’s exactly what it felt like. I started back up on iron supplements right away and have been adding more red meat to my diet. Now, 2 weeks later, I feel 10x better.

Week 10:

Monday: 60 minute deep tissue massage

Tuesday: 6 miles easy commute (12:02 pace, 144 bpm)

Thursday: 12x400m repeats w/ 200m recovery (pace: 9:07,8:31,8:35,9:03,8:47,8:51,8:39,8:43,8:47,8:35,8:23,7:55) + Iron Strength Workout (sans burpees)

Saturday: 5 miles working on running form and cadence (11:16 pace, 152 bpm)

Sunday: Fast Finish Long Run (12 miles @ easy pace, followed by 10:30, 10:00, 10:04, 11:42 (big hill here), 10:25, 10:25 for a total of 18 miles)

Total Mileage: 36.2

Total Elevation: 1,312ft

Daily 60 second planks (forearm + assisted sides) and foam rolling

highlights:

I started off the week with another massage. My hamstring has been feeling better and better (it’s still niggly but there’s progress) but my left inner calf and the bottom of my foot have been tight (I suspect it has to do with the hammy since they’re all connected — sometimes when I foam roll my hamstring I get a tiny electrical shock in my calf, ankle or foot near the areas of tightness. I’m a mess. Anyway, the masseuse reported that my calf was tight but not was bad as on my previous visit and I’m booked for a few more massages before marathon day. I feel like I’m staying just one step ahead of being knocked out of the marathon game. The massages are really helping me. So are taking my easy days REALLY EASY (aiming for 140bpm effort).

I finally felt confident enough about my progress to actually buy my plane tickets to New York. I am superstitious enough to think that booking plane tickets will cause an instant injury but *knock on wood* so far, so good.

Despite not having access to a track* I had a decent 12x400m workout on Thursday along the Burke Gilman Trail which is mostly flat and a confidence boosting fast finish long run on Sunday.

*In order to get my speed workout done I’d have to head to the track around 5am and wear night gear. I’m not even sure if the track is opened that early (it’s been open at 5:30 so it probably is). The track is super dark and I feel pretty vulnerable there by myself that early (and it’s set up so I really only have one exit). Additionally, now that school is back in session, students use it starting around 6:30am and also use it all afternoon/evening until it gets dark. Ah, I miss those carefree summer days where I had that track to myself.

Week 11:

Tuesday: 5 miles easy commute home (12:40 pace, 140 bpm) + 30 minutes squats/lunges/mountain climbers (with some plyometrics)

Thursday: 8x800m repeats w/ 400m recovery (time: 4:28, 4:20, 4:27, 4:28, 4:25, 4:24, 4:21, 4:17) + Intermediate Yoga for Runners (one of my favorite yoga videos — it’s long and at times a little boring but it’s hard and it really opens up my hip flexors)

Saturday: 5 miles easy (12:15 pace, 137 bpm).

Sunday: 20 miles (11:15 pace, 149 bpm).

Total Mileage: 38

Total Elevation: 1218ft

Daily: 60 second planks (forearm + assisted sides) and foam rolling

highlights:

This week’s long run was way harder* than last week’s 18 miler. I tried to create a route that somewhat mimics the NYC course. A hill at the very beginning, another just after the halfway point and one towards the end. I started having a lot of left hip flexor pain during the middle hill (the Sunset Hill 250′ climb is no joke!). At first it was just my usual hamstring stuff but then my upper quad and glute kept tightening up and I had to stop a few times to do quad and hammy stretches. Later, my feet started hurting. Nothing specific, they were just tired. I did manage to keep a pretty steady pace and my heart rate stayed pretty low, even at sub 11 pace (which is “FAST” for me, heh). The last mile was a mad rush home to use the bathroom. Bleh.

*To be fair, I had to stop and pee 4 TIMES on my 18 miler so I took a lot more rest breaks than I did on my 20 miler (just one stop).

I really, really love speed work day. My form gets better when I speed up and little pains and niggles that I’m having usually disappear when I up my pace. So why do I run so many slow runs? Endurance. Gotta build it! I’m marathon training!! Anyway, I loved this week’s 800s and am actually looking forward to my next set (10x800m in a few weeks).

I also really enjoyed getting in a good yoga session. I usually have to talk myself into doing the long 90 minute session but once I get through the initial tough hip work I really enjoy myself and feel so relaxed at the end. I hope to get at least 4 more sessions in before the marathon.

I got 2 mosquito/bug/spider bites (or got stung by a bee) during Thursday’s run. One of the bites (on my bicep) had a really strong reaction (a 4″ rash with a stripe shooting up to my shoulder). I had a similar reaction to a bite last month on my quad. Long story short, my doctor now wants me to carry an EpiPen just in case my body is starting to become allergic to bites. Those pens are huge. There is no way I’m carrying one during runs.

I’m having a shoe debate. I love my new Altra One 2.5s and have had zero neuroma issues with them but I haven’t run more than 6 miles in them. I would love to wear them for my marathon but I just can’t trust that they’ll work out for me in the long run (heh. punny.) I could try to do a long run in them but I’d have to either bring an extra pair of shoes with me to change into if I have issues or run near home which would be a total bore (plus once I aggravate my neuroma it usually stays aggravated even after a shoe change). I like my Altra Paradigms okay for their cushioning but I hate that they’re kind of ugly. Yes, I am debating between pain prevention and looking cute.

I got the new Run Fast. Eat Slow. cookbook last weekend. I’ve been taking (mostly unflattering) photographs of the stuff I’ve made so far (posted on my Instagram). Feeling strong. Feeling healthy.

Finally, my new running mantra is “tuck in the butt, squeeze the glutes!” It’s a form thing. And no, I don’t say it out loud.

 

Training Progress (and Oregon Shenanigans)

Just an update on how marathon training is going. In my last entry I recapped weeks 1 and 2. Here are weeks 3-7ish.

Week 3:

Mileage: 25, Elevation: 1129ft, Iron Strength workout: 1 hour

highlights:

I tried out some Nike Flex RNs but they are a no go. Neuroma fail. But they make excellent walking shoes. They’ll serve as my walking commute shoes until the rains come in.

Week 4:

Mileage: 23, Elevation 837ft, IS workout: 1 hour

highlights: 

I had a lot of fun doing hill repeats and my hamstring was okay with them. 4x60s repeats at 5K pace (whatever that is). I ended up with 9:30,8:49,9:25,9:29. It felt good to finally do something “fast” and hilly at the same time, even if for just 60 seconds.

Week 5:

Mileage: 27, Elevation 915ft, IS workout: 1 hour

highlights:

I did my first early morning run due to heat. 6x60s hill repeats (9:43,9:36,9:44,10:03,9:38,9:03).

Beautiful moon as the sun rose:

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I had a horrible Iron Strength workout. It was too hot to workout in my bedroom so I worked out in the basement office. Turns out a shag rug full of cat hairs is not a good place to put a sweaty body. Gross.

Week 6:

Mileage: 30, Elevation: 1083ft, IS workout: 45 minutes

highlights:

Another early morning run. 8x60s hill repeats (9:38,9:35,9:32,9:30,8:57,9:25,9:25,9:19).

Half-assedly did my Iron Strengh workout. Not feeling the love for burpees (but I did manage 6 real pushups and 2 full sets of jumping lunges).

Hit 500 miles on my first pair of trusty Altra Ones (I really want to retire them but my other Altra Ones bug my neuroma so I ordered new One 2.5s to see how they work out).

Week 7:

Milage: 33, Elevation 476ft, IS workout: NOPE

highlights:

Deep tissue massage the day after a 14 miler, focusing on my left hamstring (and the other muscles going down my leg that it’s making angry). OH YEAH. Nothing more to say about it except it was magical and the rest of my runs that week were on point.

Tried out my new Altra One 2.5s for just .8 miles. They felt great and no neuroma pain but I didn’t run long enough to feel fully confident in them yet. Will put them to the test this weekend while I stay close to home (in case I need an emergency shoe change).

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Vespa doesn’t need no stinking shoes.

Started track work. 10x400m repeats with 200m recovery. These felt easy and smooth. The plan called for 5K pace. My recent 5K PR pace is 8:05 but that was pre-hamstring-injury-plus-the-major-slow-o-rama-of-2016 so I shot for 8:30-8:45. They felt just right (9:03,8:59,8:35,8:39,8:43,8:43,8:47,8:35,8:27,8:27).

I ran at elevation in Bend, including the Sunriver Half Marathon. I definitely didn’t race it (finished in a humble 2:18) and felt pretty good despite having to continue on for another 3 miles. Had a post race beer and recovered quickly.

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Bob didn’t run the race but he did show off by finishing 20 miles before my 16 and then drank my race beer (I gave him permission and he bought me one when I *FINALLY* finished).

Week 8: in progress

highlights:

I ran for the first time in Portland!! (if I don’t count the Rock n Roll Half and the Portland Marathon). The path along the Willamette is really nice and I love the Steel Bridge crossing. I have to do 16 miles there next month while Robert runs the Portland Marathon. I might just circle over the Steel and Hawthorne Bridges about 5 times.

I had another speed workout this morning and it wasn’t good at all (except I saw a really cute cat and we made eye contact. love.). I’ve only foam rolled twice in the last 7 days and my left hamstring felt like it was half the length of my right when I got up this morning. I should have stretched it out but I was too busy trying to program in my workout and sync it with my watch (I was too lazy/busy last night to worry about such things). I cracked up when my watched beeped at me for my first interval. “Run 497.xx miles…” It turns out that I had typed in 800km instead of 800m. Oops. Nothing a cute little LAP button can’t fix. Goal pace was 10K. No idea what that is so I guessed and picked 9:00-9:10. Not even close. I ended up averaging 9:30 pace. For people who know what Yasso 800s are here are my times: 5:05,4:59,4:57,4:55,4:54,4:52. Not good! That equates to about a 5 hour marathon. Boo! I have a few more Yassos to do before the marathon. Let’s see if better foam rolling and more rest will make it easier for me to put some power into my legs.

Coming up: This week is an easy step back week (about 28-29 miles total) followed up by another build-up week (and another scheduled deep tissue massage. Ahhhhh.)

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I run for beer.

 

NYC Marathon Training

Hey there! There isn’t much going on these days. We’re planning on spending a lot of money on our house in the near future (much needed repairs of neglected items). We’ve been doing lots of research about windows, exterior paint, landscaping, etc. I’ll post more on that later.

Now back to running! I finished my base building (averaging about 20 easy miles per week with one long run) and have started training for the New York City marathon (November 6th). My hamstring is still buggy and I am running slower than I ever have but I’m enjoying just being out there. I just realized that I’ve run all of 2016 with my Garmin set to only show overall distance, time and heart rate. I’m not sure if I’ll switch back to looking at pace. I guess I’ll need to when I start doing speed work…

My training plan is a 16 week plan from Runner’s World. It’s a pretty easy plan with the goal to get me to the start line healthy and get me to the finish line, hopefully still healthy. It’s not an ambitious plan and I don’t have any goals for a PR or any specific finish time, really.

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Week 1 was super easy (sort of) because it was just the same routine I’ve been doing all summer. The only real change came on Thursday (a hillier route).

Mileage: 20

Total elevation: 755ft

Other: Iron Strength workout – 1 hour

*About that Iron Strength workout… The one issue I had was not respecting the difficulty of this particular workout. I decided to do it on Friday (the day after my hill day) and I went at it with gusto. Well, gusto for about 15 minutes, that is. Then I fell apart. It was a huge mistake to attempt jumping lunges. Huge. I barely managed to do 3 burpees at the end. You know you’re going to be sore when you can’t even walk downstairs 2 minutes after completing a workout. My Saturday and Sunday runs were a slog (I think I had a few < 13 minute miles). My right quad took about 5 days to fully recover.

For Week 2, I started what I hope to be a regular Tuesday routine. Running commute (one-way; I’ll bus in in the morning). I live 5 miles from work so the Tuesday easy run fits in with this perfectly. I got a Gregory Maya 10 pack which can hold up to 15lbs of gear but I was able to keep it down to 5lbs with a small water bottle and a change of clothes. It was pretty hot the day I ran home and I also read my training plan wrong and only ran 4 (and walked the last mile) but overall I had a good run. The pack felt great! I also moved the Iron Strength workout day to Tuesday since I’ll be home early enough that I can get the workout done and still have plenty of time to make dinner and relax.

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Awkward selfie with the new commuter pack

For my 2nd attempt at the Iron Strength workout I took it a lot easier. I cut back on plyometric jump squats and did all the lunges static. I was able to finish 20 ugly burpees this time and only my abs (from side-planks) felt sore the next day.

Mileage: 23

Total elevation: 902ft

Other: Iron Strength workout – 45 minutes

I have mixed feelings about my 3rd marathon attempt. I’m going into it injured and slower than ever. I’m not very optimistic about how I’m going to feel when I start doing longer runs and I’m even less optimistic about finishing the marathon without having another hip or IT band issue. On the other hand, I’m kind of looking forward to not shooting for any special time. Allowing myself to walk and have a lot of fun might be exactly what I need this time around. Of course, I need to be realistic and bow out if it’s too much for my body to handle right now. I can always defer to 2017 and run “with” Robert.

 

Long time, no bloggy-blog

Since I last wrote, Robert ran his first Boston, The Dot graduated from high school (she finally got that last math credit… yes!), The Boy graduated from NYU, and we drove 3300+ miles across the country, merrily drinking beer in 14 states (well 13, Wyoming was skipped). All the festivities played out via Instagram.

In other news, I am done Maffetone-ing. I was completely unsuccessful in making any cool changes to my pace and heart rate after 8 solid weeks. It’s possible I was just shooting for too low of a heart rate and walking did nothing for me except make me lose a lot of nice muscle in my quads and glutes. I’d stick to it longer but no.

The good news is my hamstring is feeling somewhat better and I was able to run the Brooklyn Half marathon last month with only minor pain. Of course, I had to run it pretty slowly to keep my hamstring happy and walked a few parts of it so I could track Robert’s time and text him the results while he waited for me at the finish line (the cell towers were overloaded at the finish due to so many users in one place so he couldn’t get his official finish time via his phone). In case you’re curious, he ran fast enough to qualify for the NYC marathon and finished 20th in his age group (1:31 something). Hopefully the standards will remain the same for 2017 and he’ll be in!!

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Sadly, nobody beered me!! This was my slowest half to date but I thoroughly enjoyed it — an excellent, well organized race despite having 27,000 runners.

So that’s a wrap. All caught up. I plan on running easily for the next 5 weeks (not tracking pace or heart rate but going on feel) and will hopefully be starting my training for the NYC marathon in late July.

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The Boy graduated. Doesn’t he look excited?

 

 

MAF training, my hamstring, and The New York City Marathon

I delayed posting this until I could get my 2nd MAF test done and it was a huge fail but I’m sticking with it for now.

Wait, didn’t I tell you about MAF? Here you go: The Maffetone Method.

MAF training is heart rate training, similar to what I was doing earlier this year but it’s a bit different. Basically, all of my training must be done at 180 minus my age (and minus 10 more because I’m taking prescription meds). So doing the math, that means I’m running at or around 123bpm. For me, that’s mostly walking, which is pathetic, but it shows that I desperately need to work on my aerobic base.

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You know that high you get when you go out and have a really nice run? A speedy one where you have a spring in your step and you get sweaty and afterward you have a runner’s high for about 3 hours? Well, you won’t get one bit of that with MAF. Nope. At least not at the beginning. You will have a lot time to take pretty pictures though.

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Why am I doing this? Well, my hamstring is still niggly. I’ve been to the physical therapist about 4 times and it’s getting better and better but I still can’t run hills or do any kind of acceleration (so no speedwork). I figured this is just about as good a time as any to really work on my aerobic base.

MAF takes time. MAF may involve some walking (or mostly walking, in my case). It is most effective when you allow yourself time to warm-up (my tests were done after a 2 mile warm-up at 113bpm) and after several to many months of training without going above the threshold (so no speedwork or racing).

I am probably one of the slowest test cases out there.

MAF #1 test on March 19th looked like this:

Mile 1: 14:09
Mile 2: 14:43
Mile 3: 14:37
Mile 4: — (didn’t do but will do for future tests)
Avg HR: 123
Max HR: 131

MAF #2 test on April 9th looked like this:

Mile 1: 14:33
Mile 2: 15:21
Mile 3: 15:36
Mile 4: 15:41
Avg HR: 124
Max HR: 132

So as you can see, I’m a MAF failure at this point. My pace should be going down, not up.

I’m not really concerned at this point because I know there are a few factors at play.

  1. Heat. It was overcast and sprinkling and 52 on my first test. For my second test, it was 55 and full-on sun (it was definitely pushing 65 by the time I finished). I was overdressed and I felt really hot after the first mile on test #2.
  2. Warm-ups. I don’t usually do a warm-up (although I did for my tests). A lot of my runs are done after work and I feel kind of rushed to get in 3 miles (3 miles that take 45 f***ing minutes!!!) so I’ve skipped a lot of warm-ups that I should be doing. I walk a mile after work to my car but then I sit for about 30 minutes before I’m home so I can’t really count that as a warm-up. I’m not sure how to allow time to add in the warm-up when I’m running so slow. As it is, I rarely get dinner on the table before 8:30pm. I need a personal chef I guess? Morning runs are out of the question at this point because I hate mornings but talk to me again when my MAF refuses to budge or when we have a hot spell.
  3. Birth control pills. Without getting all TMI (but you can read all about it here and here and here) I have to take a pretty high dose of birth control and during the week that I’m off the pill my heart rate goes down. In fact, the only time my resting heart rate drops down into the 60s is during that week. I honestly kind of hope menopause comes earlier vs. later for me so I can go off these horrible pills.
  4. Wine. I drink it. Sometimes a lot. Always more than I should and it raises my heart rate. I don’t know how much wine I drank before test #1 (I’m sure at least a few glasses) but the night before test #2 I had 3 glasses of wine!! I was watching a movie with The Dot while sipping wine and we started having one of our “discussions” and they usually full of tension and angst. I decided to check my heart rate and it was 85. After the discussion it was up to 89 and when I went to bed it was still around 88. It remained the same when I woke up so I got started with an already way elevated HR. Later, 2 hours after MAF test #2, it was still around 105bpm. Maffetone says if your numbers aren’t going down you need to check your diet. Um, yeah. (DC Rainmaker tested the effects of alcohol on his workouts. The results make it pretty obvious that too much alcohol will be a problem for your training the following day.)

So there it is. There’s nothing else I can think to change besides adding in warm-ups and cutting back on alcohol. After we get back from Boston next week (go Robert!!!!) I’m going to do the two-week Maffetone test (carb intolerance testing) and I’m going to toss in an alcohol test as well. While Maffetone doesn’t give any specific advice on how much alcohol one should or should not drink during the test it’s obvious to me that that’s the one thing that will make a huge difference for me. I do quite a lot of paleo-centric eating already, I get a lot of sleep, I drink a lot of water, I don’t consider myself to be stressed out much either. It’s the wine. It’s the beer. During the test I’m going to stick to one glass of wine a day for 2 weeks. 14 5oz glasses. I might have to sequester myself to my bedroom away from my 20 year old daughter to do it but gosh darn it, I’m going to do it. If my numbers still don’t come down then I guess I’ll just quit running and start breeding ragdolls. 😉

I recently took a few training classes in Tableau and to get some practice, I pulled in my Strava data to start developing a dashboard to track my progress. It’s kind of fun (and mostly useless at this early stage).

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Last thing.

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I got into New York City Marathon!!! I don’t need to start training until July so I’m going to stick with Maffetone until then and the only times I plan on going over the prescribed 123bpm is during next week’s Boston 5K (which I will run conservatively; I don’t even know if I *can* run right now so it might be a huge fail) and next month’s Brooklyn Half which I’ll also run/walk easy and take in the crowds and the scenery.

Well, that didn’t turn out very well.

What did really easy running get me? An injury.

Remember how I was doing that heart rate training thing that would help me be a better endurance runner? Well, I’m dumb. Or my body is dumb. Or both. I did a few 200m speed sessions and a few strides tossed in during the early portion of my heart rate training just to remind my muscles how to run fast. It turns out that not doing my core strength training for nearly a month and not being used to acceleration/deceleration was a perfect recipe for a hamstring strain. When I first felt it (during a little stride on the track) I immediately backed off but it continued to bug me during runs (especially when I did any hills) and it then started bugging me when I climbed the stairs and soon after it even bugged me when I walked up hill. I kept on running through it. I foam rolled and started up strength training again (maybe overdid it there by using 10lb weights for my single leg dead-lifts). In any case, it just kept getting worse and worse to the point where it hurt constantly and my walking slowed to a shuffle*. I ditched my heart rate training, skipped the 2400m test I wanted to do 6 weeks out and completely quit running for a week.

*It’s pretty embarrassing when you’ve recently run 2 marathons yet can’t walk a mile into work without wincing and letting every other pedestrian pass you by.

So yeah. My February was super lame. Low mileage. Waiting and waiting to see a sports doc. Trying to figure out exactly what was wrong and attempting all sorts of remedies and doing a bunch of self diagnosing until I finally got in to see the doc just when the acute pain and reaction went away. Just a hamstring strain. Tendon is recovering and will take maybe 2-3 months to fully recover if I take it easy. Harrumph.

On the bright side, I was able to run the Lake Sammamish Half Marathon (with hamstring pain) this past weekend and my hamstring feels just fine today (well, a little niggle) so I’m on to physical therapy (I got a heavenly 10 minute deep tissue massage from the therapist that I should have gotten a month ago) and I’m starting over from the beginning, it feels like.

I guess I’ll restart my training with my upcoming 5K (April) and half marathon (May) in mind. Strengthen my butt. Stretch my hammies. Easy running (no hills or speed). Not running made me sad.

p.s. Tomorrow is the drawing for the NYC Marathon. This is Robert’s 2nd year trying to get in (and my 1st; I will choke on my coffee if I get in and he doesn’t). I really hope he gets it. The sad thing is, he could have qualified for NYC in 2017 if he’d only run 27 seconds faster during last weekend’s half marathon. He didn’t even try. Oops.

Lake Sammamish Half Marathon. 2:11:58. Not my fastest but not my slowest. Happy to be running again.
Lake Sammamish Half Marathon. 2:11:58. Not my fastest but not my slowest. Happy to be running again.