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Monday, May 16, 2011

The Marathon

I won't leave you in too much suspense -- yes, I did it.  I successfully completed my first marathon.  And I met two of my goals by not only finishing, but finishing under five hours (4:46:17 was my finish time).

I woke up at 3:00 am on Sunday to get ready to leave for Vermont by 4:00 am.  Those of you who know my current weekday routine know that this is par for the course for me.  It took about two hours to get to Vermont, during which time I saw the sunrise over the mountains and encountered several white-tailed deer and little fawns.  At 6:45 I was on shuttle bus from the finish line in Manchester to the start in Bennington.  Then I checked in, picked up my goodie bag (why don't they wait to distribute these until AFTER the race???), and geared up physically and mentally.

The race started at 9:00 am.  At the time, the temperature was cool and there was a light sprinkling of rain, which felt pretty good.  The first five miles were spent finding my pace (holding back to save energy for the rest of the race) and enjoying the nice scenery.  We went through Bennington College, which had a hill that would not end...and then just as it began to turn around a bend, it went up some more.  Crazy.

Then the rain got heavier.  By mile six we were officially running in a downpour.  It didn't take long for me to be soaked to the bone -- shirt, shorts, socks, and shoes.  For those of you who have done the Warrior Dash, imagine how soaked you were after the moat obstacle.  Now imagine running like that for 20 more miles.  With heavy, water-logged shoes that feel like they have three-pound dumbbells in the soles and no promise of sun to dry you out.  Only steady, chilling rain.

Regardless, I was feeling pretty good and had a strong, relaxed pace up to mile 17.  Miles 17-19 were hell.  That's all I have to say.  Regardless, I kept running and was very proud to run the first 20 miles of the race without walking (the only stop was a port-a-potty break after mile 18....but this was highly necessary).

I took a short walk break during mile 21 and that seemed to do the trick.  I regained some life and ran up to mile 22 with a little more "oomph."  And then my hips locked up and my thighs tightened.  Each step became a struggle and my stride shrunk down to a sad little shuffle.  My cardio was fine -- I could've kept going at a faster pace, but my legs would not allow it. 

No one can prepare you for how hard those last few miles are.  No marathoner you talk to can effectively explain the amount of willpower involved to keep going when your body wants to give up.  It amounts to a tears-in-your-eyes battle with yourself to just put one foot in front of the other and convince yourself that each step takes you closer to the four miles you have left.

I did what I had to do to keep going.  I walked, I jogged, I even tried interval running a little, although my runs were more like jogs.  The race volunteers were AMAZING.  Just when you felt like you'd had enough punishment, you could hear voices cheering just over the next hill at the aid station, and that gave you the drive to make it there.  And when you got there:  "Water?"  "Gatorade?"  "You're looking good!"  "Almost there!"  "You can do it!"

A few miles later, I approached the bend of the last road that would lead me towards the finish line.  The course was set up so that you were led PAST the finish area, up around another curve, and then back towards the finish -- which I found very cruel.  But soon I was on the grassy patch of the home stretch.  I kicked it in -- although at that point my kick was more of a jog -- and crossed the finish line victoriously.

I wasn't doubled-over or panting for breath.  I was hobbling a little due to my fried quadriceps and -- as I would later find out -- a monster blister on my right instep the size of a cherry.  But overall I had a great finish and have a wonderful sense of accomplishment.  I realize what I am capable of when I put my mind to something 100%.

There is no cheating with running.  You'd either put in the work or you didn't.  You can't just show up at the race without training and be like, "I think I'll run a marathon today."  Every single person who showed up to that race put in the time it took to get their body into a state where they could survive the distance.  I was so proud to be a part of that race yesterday.

Would I do another marathon?  Maybe.  I think it's similar to what people say about child birth.  After enough time passes, you forget about the pain and want to do it all over again.  We'll see.  There are definitely lots of things I learned and that I would do differently next time around (such as not getting sick the last two weeks before the race, ha ha).  Maintaining better and more consistent nutrition remains at the top of my list.  Despite knowing better, I adopted "marathon runner's diet," where you figure you ran a ton of miles so you can afford yourself indulgences.  I'd like to see what I could achieve by sticking to a more sound fueling plan.

In the meantime, I've set my next goal as my first triathlon with the Crystal Lake Triathlon in August.  I don't think I'll start up another blog for that, but I will keep Facebook updated with my training experiences and musings.

I could not have completed this marathon without the help of many people who, whether they know it or not, propelled me towards my personal victory yesterday.  Here are the people who helped me make my goal happen:
  • Laurie - who first put the idea in my head this past fall.  Your victory gave me the gumption to try it on my own.
  • Allison - for cheering me on in all my endeavors, including this one.
  • The one and only Mr. Jim Murphy - for always singing my praises and lending me Hal Higdon's marathon book -- the guide to my success.
  • Jared - thanks for your great tips and coaching this winter.
  • My sissy Wauwa - who was simultaneously running her "marathon" as I was training for mine.  Thanks for the encouragement and congratulations on earning your degree.
  • Emily - for reading my rantings on this blog religiously and putting up with my training recaps every morning.
  • Nancy and Michaela - you are both such an inspiration to me and others.  Best of luck to you as you train for the Mohawk-Hudson River Marathon.
  • Pattie, Rose, Linda, and Carrie - you guys are my own personal cheer-leading squad!  Thanks for reading my blog and giving your wonderful words of encouragement.
  • Frank - for being my informal running coach and giving me your sage advice.  We can't all be as tough as you, but we can try.
  • Tom - for swapping running stories as we each work towards our running goals.  Who knows -- maybe ultras are in our future!
  • All the Autotaskers who took five minutes in the cafeteria to ask me how my training was going.  Those little exchanges really gave me a boost.  Thank you.
  • My Boot Campers - you guys are rock stars and provide me with inspiration every single day.  Watching you grow is a real privilege.
  • And finally, most importantly, Mom.  You were my fan club on both the days when I could've just as easily skipped training AND on the days when I was feeling great.  Thank you for doing the crazy things most fan clubs do, like waiting in the car for four hours in the rain while I ran so that I could hug you at the finish line.  It's easy to believe I can achieve anything when you already believe it for me.
Thank you for sharing my adventure over the past several months.  I hope that you are inspired to start one on your own.  It doesn't have to be a marathon.  It can be anything -- a 5K, going back to school, getting a new job, learning a new instrument, or starting a business.  Just set a goal, make a plan, and get busy!

Thursday, May 12, 2011

3 Days to Go!

Sorry for the lack of posts -- I've spent the last 2 weeks getting my strength back after being knocked out by a nasty virus.  But as of Monday, I was back to my normal training schedule.  Although my legs feel a little sluggish from not running in a while, the gears are starting to turn again and I'm getting psyched for the race on Sunday.

The race goes from Bennington to Manchester, VT.  I have to arrive early enough to take a shuttle bus from the finish line to the start.  From there, I pick up my packet and get pumped for the 26.2-mile run.  There are going to be many aid stations along the way with water, Gatorade, gels, and port-a-potties.  I'm also planning on wearing my CamelBak and bringing Clif Shots and Sports Beans to make sure I am well fueled.

Here are my three race goals, modified slightly based on the fact that I had a setback due to illness:
  • Goal I can live with:  Finish the race, even if I have to walk some of it.
  • Goal that will make me happy:  Finish the race in 5 hours (modified originally from 4.5 hours).
  • Goal that will be cause for celebration:  Finish the race in 4.5 hours (modified originally from 4 hours).
In the meantime, I will be continuing my workouts, eating clean foods (my new favorite is avocado smeared on Ezekiel toast -- yummy!), and preparing mentally for the race.

Thank you to everyone for reading my blog and offering your support.  It means so much to have you cheering me on through the good times and bad.  I couldn't have gotten through it without knowing you're there for me.

Wednesday, May 4, 2011

A Rocky Week

Murphy's Law is coming into full effect during my taper time.  No sooner did I finish the hardest part of my training than did I get infected with a severe virus that has had me out of commission since Thursday.  Hence my lack of blog posts.  I've barely been operational enough to breathe (at times only through my mouth).  I haven't had the energy to use a computer and running has been out of the equation for several days.

I attempted a workout Monday and got about 10 minutes in before I realized I couldn't breathe and had to discontinue.  A trip to the doctor revealed that I had severe head congestion; everything except my left ear was plugged up and I was wheezing with each breath.  Deep breaths were causing coughing fits.  I was prescribed two nasal sprays and an inhaler.  As opposed as I am to medications, I'm in enough misery to be taking all three religiously in the hopes that I'll be well enough to continue my training.

My original intent was to heal up this past weekend so that I can salvage the two weeks before my race.  Now that I'm about midway into week one, I'm scaling back my goal to healing up by next week so I can at least get my legs moving before May 15.

I'm hoping that all the training I've been putting in since December will not be undone by this setback.  I am not going to give up.  Whatever I can do, I will do.  And on race day, I'll make it to the finish line one way or another.

Sunday, April 17, 2011

The Longest Run is DONE!

It's all downhill from here.  I just completed 23 miles, taking some walk breaks, but overall at a strong pace and feeling pretty good.  If not for the winds, which were overwhelming at times, I think I would've fared even better.  But I accomplished 23 miles in about 3 hours and 40 minutes.

At the beginning of my training, I set my typical three event goals:
  • The goal I can live with:  To finish the race.
  • The goal that will make me happy:  To finish the race in under 5 hours.
  • The goal that will be cause for celebration:  To finish the race in under 4 hours 30 minutes.
It looks like I am well on my way to celebration on event day.  Even though it was tough to do 23 today, I'm glad I tacked on the extra 3 miles rather than sticking to another 20 mile run -- as many marathon training plans advocate.  It gave me a little taste of feeling so beat up and tired that you don't want to take another step, but you do anyway.  I'll need this for the extra 3.2 miles on race day.

So the hard work is over.  I've put in my training, and I have a nice, restful (somewhat!) taper ahead of me.  I start to cut back my miles with the Lake George Half-Marathon this weekend.  I'm not saying it will be easy; it will just be a nice change of pace and a good trial for my fueling and hydration strategies.

Today I think I nailed the fueling.  I filled my CamelBak with Gatorade and brought a Clif Shot for about midway.  The only flaw was that I ran out of Gatorade at about mile 18.  However, if I supplement my hydration system with on-the-course Gatorade at the aid stations, that should work perfectly.

Another happy note -- Mama's Ice Cream in Burnt Hills is now OPEN!  My mid-week 10 milers are much easier motivation-wise, because instead of bringing my Gatorade, I pick up an Only 8 cone at the halfway point.  Yummy!  If you have never had Only 8 Frozen Yogurt, you need to try it.  It only has 8 all-natural ingredients and 32 calories per half-cup serving.  I estimate a small cone has about 100 calories.  I am totally obsessed.

Anyway, with less than a month left before the big day, I'm feeling pretty good about where I am and I'm ready to tackle the race!

Sunday, April 10, 2011

The Runner's Toe Trilogy

Four out of 10 toenails are now black.  See the fun picture here...the second and third toes on each foot are now afflicted with the aesthetically icky, yet painless condition.

I had thought that getting new running shoes back in August would've cured this -- after all, that was my impetus for getting fitted for new shoes in the first place.  A solitary toenail had changed colors, so off I went to Fleet Feet for better kicks.  And that resolved the problem for a while.

Then you'll remember a few weeks ago I got it on another toe.  And now two more.  So something clearly was not right -- and I found myself loosening the shoelaces of my regular sneakers during the day because they felt tight around my feet.

I returned to Fleet Feet and, come to find out, my feet have grown a half-size since August when I was last fitted.  The explanation?  The constantly-swollen state of my marathon-trained feet are making my current shoes too small.  Which leads to more runner's toe.  So I got a new pair of shoes (the same ones I wear now, just a half size bigger) and tested them out on my run today (they were super comfy).  And that brings us to...

Today's Run

I had 14 miles on the agenda for today -- shorter than usual because this is a recovery week.  However, this was an excellent opportunity to test my pacing and fueling for the Lake George Half-Marathon in two weeks.  This race will be my "staging race" for the big day in May, to give me a feel for racing at a longer distance and a last chance to iron out the details.

I did a few things differently today.  First off, no iPod.  Many of you are probably like, "WHAAAAT???" but I did this for a couple of reasons.  Some of my upcoming races are official USA Track and Field events and do not allow headsets on the course.  The second reason was that I noticed over the past few weeks that I'm not really listening to my music anymore.  I'm zoning in on my pace, my form, and paying more attention to my running and less attention to the music.  Truthfully I can say I didn't miss having music and will probably continue to run without my music machine.

Secondly, I actually PACED myself today (novel concept, right?).  Even though I felt like I could maintain an 8:30 minutes per mile pace right off the bat, I forced myself to slow down to 9:00.  This way, I felt strong at the halfway point and most of the way through the last half.  I did slow down near the end though (more details on this in a sec), but completed the run with an average pace of 9:16 minutes per mile...AND finished the 13.1 miles of a half-marathon distance within two hours, so that will be my target time on race day.

As for the sluggishness over the last four miles of the run, I attribute that to my change in fueling today.  I am getting quite sick of Gatorade, and today the idea of it made me very nauseous.  So trying something new, I filled my hydration pack with plain water and brought only Clif Shot gels as fuel.  I think my body missed the electrolytes because, even though my cardio and my legs were still strong, I started to feel a little light-headed and walked a bit near the end. 

Next week, I am going to try adding diluted Gatorade to my hydration pack and only using one gel.  The second gel almost made me sick today.  What ISN'T going to turn my stomach????  It's also getting pretty warm out when I do my runs, so I'm going to add some ice cubes to the bladder of my hydration pack to keep my water cool.

I only have ONE MORE long run in my training plan before I begin to taper (which means cutting down my mileage slowly to allow my body to heal for the race).  The marathon seemed so far away when I started; it's hard to believe it's almost here!

Sunday, April 3, 2011

20 Miles of Potty Mouth

Today was the monumental 20 miler, and it did not go as well as expected, for the following reasons:
  1. Coming off of last week's excellent 18-mile run, I expected 20 to feel just as good.
  2. Despite my reading otherwise in many, MANY different marathon training guides, I did not pace myself correctly in the first half of the run.  I went out way too fast because I was feeling good and was overconfident from last week's great run.
  3. My negligence to research my routes' topographies finally bit me, and this route had more steep hills than all my other runs put together.
  4. I forgot that last week's run followed a "recovery" week, and this week's run followed an 18-mile run.
  5. The wind!  Maybe not a huge deal to the passerby, but those big wind gusts can be crushing to runners.  Especially at the end of the run.  And especially when that last part of the run is INTO the wind.
All complaining aside, I did finish faster than I expected.  And, even though the last 10 miles were hell on Earth and I had to use every mental trick to keep putting one foot in front of the other, my average pace was only 10 seconds per mile slower than when I did my awesome 18-mile run last week.  Who cares if I was dropping obscenities for an hour and a half straight?  Yes, I was swearing at the wind.  A lot.

On the plus side -- I had to buy a carabiner at the hardware store, so I planned my route so it went right by Aubuchon.  What better way to run an errand than on foot?  Even though the hardware dudes gave me some weird looks.  They were probably just jealous of my CamelBak.

By the way, does anyone reading this drive a red truck with a bumper sticker on the back?  This is like the third time this truck has passed by me while I'm running and laid on the horn like crazy.  If I know you, sorry for not waving back -- I can't get a good look at you to see who you are!  Or maybe it's just a very supportive person who doesn't know me at all!

So -- the 20-mile run is done, and while I finished it (and with a respectable time at that... just over 3 hours), I am determined to feel better running this distance.  After all, the marathon is 6.2 miles longer than this!  My next long run is in two weeks.  This week is another recovery week, ending with a 14-mile run, and then the following week I will do either 22 or 23 miles...I have not decided yet.  I will try to make that one the best run yet.  Because after that, the long runs are over and I have to rely on all the training I've done up until that point to serve me well on marathon day.

I'm also starting a new workout program to assist with my cross-training.  I attribute cross-training to the fact that I have not experienced a serious injury during this whole marathon training plan.  Anyway, the program I'm starting is called Rip:60 (you can take a look at it on http://www.rip60.com/).  By the way, this is the reason I needed the carabiner, in case you were wondering. 

The Rip:60 infomercial boasts that it's better than both P90X and Insanity...a statement that's gotten them in hot legal water with Beachbody.  As a lover of both P90X and Insanity, I'm eager to give it the true test and see how the thing holds up against my two favorite exercise programs.  Upon inspection of the DVDs and documentation, it's based on solid exercise and even more solid nutrition, so right away that's a good sign (no miracle pills or potions).  I'll let you know how it goes.

Wednesday, March 30, 2011

Bonk!

So today was my mid-week mid-distance run.  Ten miles -- no biggie.  I was so certain it would be cake, that I didn't even bother adding Gatorade to my waterbottle; I just filled it with plain water.

And I was going strong... until after mile 7, when I began to bonk.  If you're not familiar with the term "bonk," it's basically a word that describes when your muscles run out of stored carbs for fuel and you begin to essentially "run on empty."  Your muscles won't respond well, your mind gets foggy, and every step gets hard.  This was my situation during miles 8, 9, and 10.

BUT, looking on the bright side, as I try to do occasionally, I kept telling myself, "What if this happens in the marathon?  Do you expect to feel fantastic for all 26.2 miles?"  And in reality, this tired, heavy, hopeless sensation is probably close to how miles 20-26.2 will feel.  So I pretended I was in my race and I HAD to finish.  I kept putting one foot in front of the other and plowing through it.  I played games -- run hard 30 seconds, run easy 30 seconds, keep alternating, keep going. 

And it worked!  Not only did it work, but I finished this 10-mile run (ACTUALLY, 10.5-mile run.... THANK YOU MapMyRun.com for your accuracy...) with an average pace of 8:44 minutes per mile, which is a pretty speedy pace for a long training run for me.

This weekend:  20 MILES!  THE MONSTER!!! DUN DUN DUNNNNNNNN!

Sunday, March 27, 2011

18 Miles - DONE!

Wow, I have to say there isn't a rush quite like the feeling of accomplishment you get when you do something beyond the realm of normal, and running 18 miles straight would fit that bill.  My run today was in great weather.  There was a little wind, but it was tolerable.  The temperature was cool with the sun shining for most of the duration.  And I felt GOOD!  I ended the run feeling very strong.  My average pace was about 9:11 per mile, which is actually pretty quick compared to my typical 10 minutes per mile pace.  I wasn't concerned with running fast -- I just ran how my body was telling me to run and it came naturally.

I won't go as far to say that 18 miles felt EASY, but it felt easier than when I did 16 a couple of weeks ago.  And I am really zoning in on my fueling strategy.  Usually I fill my CamelBak with Gatorade (probably 20 oz.) and bring a Clif Shot gel for the midway point.  But sometimes that makes me nauseous, so I began to wonder if it was just too much Gatorade.  Today, I filled the CamelBak with JUST water, brought my gel, and also brought my handheld 10 oz. waterbottle filled with Gatorade.  It's a compact design, so I could stash it in the pocket of my CamelBak when I drained it empty.  And this worked perfectly.  I felt strong the whole time, not nauseous or bloated.  So this will be my new fueling strategy going forward, and if I need additional fuel, I'll bring 2 gels rather than 1.

I'm also learning that as I extend these runs (today's run was about 2 hours and 45 minutes), I need to plan my route so I have a "pit stop" where I can take care of business at about the halfway point.  Today's route brought me right by the Dunkin' Donuts in Ballston Spa.  I was prepared to buy a bottle of water in order to use the facilities, but the counter help seemed pretty distracted so nobody minded me slipping into the restroom and then quickly out.  Nobody except the two ladies sitting with their coffees who looked at me like I had five heads.  I guess it's not an everyday sight to see a girl with a reflective vest and a backpack with a hose out the back, red-faced and sucking air, heading into the Dunkin' Donuts restroom...arriving and leaving on foot.  Luckily the marathon will have port-a-potties at some of the aid stations where I won't be judged, lol.

With another successful run under my belt, I'm one step closer to my goal.  After running almost the equivalent of six 5Ks back to back, it's hard to believe I still have to add 8.2 more miles to make this a marathon distance.  Next week I take another step forward with 20 miles.

Wednesday, March 23, 2011

18 Miles?!?!?!

The runs are getting longer, and I've got the longest one yet coming up this Sunday -- 18 miles.  I just finished 9 today and felt pretty darn good.  My pace was fast without pushing hard, and I felt strong all the way through.  Seems weird to be going twice as far in only a few days, but I've put in the training so I should be ready.  I'll let you know how it goes.

In the meantime, the Spring race season is gearing up.  I accidentally (yes, this can happen) scheduled a race for just about every weekend in April...but those of you who know me well know that I'm grinning ear to ear at the prospect.  I did this in October and had a great month, with a race to look forward to every weekend.

Here's my April agenda:
  • 4/9:  Bust-a-Move 5K at Russell Sage
  • 4/16:  Dodge the Deer 5K -- which will be my friend Emily's first 5K race.  YAY EMILY!
  • 4/23:  Lake George Half Marathon -- the "practice race" for my marathon, during which I'm going to fine-tune my pacing, fueling, and all the little race day details.
  • 4/30:  Albany YMCA 5K -- the last race before the BIG DAY IN MAY!  This race is in Washington Park and is a BEAUTIFUL, scenic course.  Last year the tulips were in bloom!
I hope that you're keeping active too and looking forward to the upcoming warm weather...after tomorrow's (final?) dumping of snow, that is.

Monday, March 14, 2011

So, a funny thing happened...

I went to the Running of the Green 4-Mile race at Green Island on Saturday.  While I was there, I ran into my cousin Joe, who was helping at the ARE booth.  I knew Joe was an accomplished runner, but I did not know that he was an ARE member and assisted with these events.  Knowing that I was training for a marathon, he invited me to join their 15-mile group run the following day (Sunday).  Since I had to do 16 miles, tacking on an extra mile at the end would be no problem, so I happily agreed.

Normally accustomed to running my long runs solo, it was an interesting change to run with a group.  The course consisted of 2 7.5-mile loops.  I ran the first loop at a faster clip (faster than I should have, but I was feeling good) with a friendly trio.  And the second loop, I ran more at my pace with another group of experienced runners.  All of them had been through marathons before and had great tips.  I used the opportunity to soak in what knowledge I could (one of the recurring themes seemed to be the importance of ice baths post-run).  At the end of the run, I was sore and tired, but feeling upbeat and confident about my training.

Today I'm sore, but not as sore as last Monday.  I usually make it a point to stay on my feet after my long runs as opposed to crashing on the couch.  I'll do chores around the house (yesterday I was cleaning, dusting, vacuuming, etc.)  I find that moving keeps my legs loose so that they don't tighten up the next day.  I wasn't brave enough to attempt an ice bath, though!

I'm going to enjoy the upcoming "down" week.  Twelve miles will be my long run this week.  It'll be interesting to see if I notice any difference between this week's 12 miles and my 12-mile run from a few weeks ago.

Sunday, March 6, 2011

VICTORY!

I have officially triumphed over 15 miles.  I moved my typical Sunday long run to Saturday this week (for those of you who live in the Northeast, look out your window and you'll know why).  Yesterday, I completed 15 miles.  This was the longest distance I had ever run, but when I did it in the fall, I did it accidentally and was in a lot of pain for several days after.  This time, I completed it and just have the regular post-long-run muscle fatigue the day after (heavy legs, soreness, but nothing intolerable).

Was it easy?  No.  The last two miles were a mental bear.  My legs were tired.  Could I have gone another mile?  Probably if I needed to, but would I have wanted to?  No.  After all, that's what next weekend is for.

Interestingly enough, I had to make a pit stop after about mile 8 or 9.  I guess as you get into running for several hours at a time, it becomes an inevitability.  Luckily, the middle school was open and I could take a brief 5 minute break.  I should start to take this into account as I plan my longer runs.  Always work in a place to pause, take care of nature, maybe sip some water, and continue.

Now that the 15-mile mental hurdle is over, I KNOW that with the right training, I can tackle this marathon.

Wednesday, March 2, 2011

Runner's Toe: The Sequel!

Well, it only took six months, but my runner's toe on my left foot is almost completely gone.  The old nail came off in weird pieces, showing a nice, healthy, normal-colored nail underneath.

The irony is that, the day after the final fugly piece of nail came off, the toe right next to it got runner's toe.  See Exhibit A to the right.

Here's to another six months of avoiding sandals!

PS:  The seven-mile run today went smashingly.  I wouldn't say it was easy -- these runs are never easy -- but I definitely feel a lot stronger.

Sunday, February 27, 2011

Perfect 10!!!

Today was yet another long run day.  This week was a recovery week in my program, so my long run was only 10 miles.  With all the training I've been doing, that 10 miles felt the same as 6 miles did a few weeks ago.  My pace was consistent, my stride was smooth, and I finished strong and feeling confident.

Also, I'm really ironing out my pre- and during-race fueling strategies.  I think I'm finally finding my "perfect" fuels.  And I seemed to have stumbled on them accidentally.  Last week, when I almost skipped my long run, I'd made myself my all-time favorite comfort food:  a peanut butter and jelly sandwich.  Of course, it was on whole grain bread with natural peanut butter and all-fruit preserves, but comfort food nonetheless.  After 2 hours of letting the meal digest, I went on my run and felt GREAT!

So I repeated history again today.  Two hours before my run, I made my sandwich: 2 slices of whole grain bread, 1 ounce of peanut butter (yes, I weigh my high-fat/calorie foods since tablespoon measures can vary wildly...but this comes to 2 tablespoons), and 1 tablespoon of all-fruit blueberry preserves.  During my run, I sipped on about 20 oz. of water mixed with 2 scoops of Gatorade powder from my hydration pack (I buy the powder because the liquid Gatorade contains high fructose corn syrup -- a good reason to read ingredient labels!).  This amounted to about 200 calories of Gatorade, which admittedly is undercutting my calorie needs, but I find any more than that tends to upset my stomach.  Plus, I start "sloshing" with that much fluid.  These fuel combinations worked PERFECTLY -- I did not "bonk" during my run and finished with enough energy to kick it in at the end.  So this means I need about 100 calories of carbs for every 4-5 miles of race for distances over 7 or 8 miles.

I've experimented with other carb sources too.  During the Stockade-athon, I used Jelly Belly Sports Beans, which contain sugars and electrolytes.  I've used them previously after completing strength workouts as recovery fuel and they work great when coupled with a good protein source like skim milk or a protein shake.  But I found that the act of chewing while running makes me nauseous.  So no solid food.  And last week I tried an energy gel (Clif Shot... Powerbar and Gu make gels too, but they contain chemical preservatives and dyes, depending on the flavor).  I found that I was distracted with the act of opening the gel and trying to squeeze it from the packet without making a sticky mess....you know OCD me, if I were to spill any, I would freak OUT.  And then when you get to the end of the gel, it's like trying to get the last little bit of toothpaste out of the tube (and yes, you WILL fight for that last little bit of sugar when you are carb depleted...you would steal a lemonade from your grandmother in that kind of state).

After my runs, it's nothing fancy -- just a protein shake and a banana to kick off the recovery process.  It's so exciting to start nailing down these details and to create a solid plan for marathon day.  It also helps that all of these foods are very portable, so I will have no problems bringing them with me to Vermont.  I have to thank my sister Laura, my brother-in-law Shawn, and my niece and nephew Meghan and Ryan for getting me an awesome training notebook for Christmas.  Without it, I wouldn't have been able to document all these little details and realize what was working and what wasn't.

It's very scientific to record what you've done to prepare and what the outcome was (i.e. what you ate vs. how your run went).  I would highly recommend keeping a training log to anyone thinking of tackling a marathon.  It's been an integral component of my training thus far.

So....next week's long run is the dreaded 15 miles (GULP!).  It presents a mental hurdle for me because 15 miles was the longest distance I've ever run, and during that run, I self-destructed and finished limping, hurting, walking during parts, and tottering around like Frankenstein for 4 days afterwards.  I have to admit that I ended up doing 15 accidentally (yes, you CAN run 15 miles accidentally...especially when all these country roads look the same), but all the same, this 15 miles seems as big a challenge to me as the 26.2 that I'm training for in May.

Sunday, February 20, 2011

Fan Club

So I am guilty -- I ALMOST wussed out of my long run today.  I was not feeling very gung-ho about tackling 13 miles and wondered if I would be really at a loss if I skipped it.  However, I had a pep talk from one of my most inspirational sources, and someone who happens to be President of my Fan Club (j/k):  my mom.

She really got on my case about not running today, and it was exactly what I needed to push my way out the door.  I had set up an aid station just inside my garage door and did a four-mile loop around my neighborhood three times (the final time, I extended the distance by one mile to make 13 miles total).  Each time I stopped at my homemade aid station to swap out my waterbottle, my "Fan Club" was there cheering me on with great zeal.  Who couldn't be motivated by that?

It made me think during my run (on these long runs, BOY do you have time to think!) about how important it is to have someone -- anyone -- in your corner to help you stay focused.  Because being unmotivated is normal, but we have to find something that makes us go after our goals anyway.  And in the times we can't find that something within ourselves, it is so important to have positive people around us to keep cheering us on.  Today I had my mom, but I also know that I have great friends following my progress, posting comments on this blog and on Facebook, and asking me how my training is going at work or school.  Thank you to everyone who has taken the time to give me a positive word -- everything you have done helps me remember my goals and keeps me focused towards them.

So, surprisingly enough, on a day that I felt even a three-miler down the road and back would obliterate me, I finished 13 miles strong and happy.  That's about half the marathon distance.  With 12 weeks of training left until the marathon, I'm well on my way!

Monday, February 14, 2011

It's becoming REAL!!!

So I received an email this morning from the Shires of Vermont marathon crew asking all participants whether or not they've secured their lodging accommodations yet.  While I'm not planning to stay there overnight given that it's a relatively short drive, my stomach turned a little bit because this race is now becoming very REAL!

Before it was easy to distance myself from it because it seemed so far away -- it's 5 months away...still got 4 months...etc.  But now I'm only 3 months off -- that's only 13 weeks left to train.  Yesterday's run was a challenging 12 miles, but I completed it without stopping.  The mental hurdles are becoming more of a challenge than the physical ones.  I really need to focus now for the second half of my training plan and, more importantly, my nutrition, which has still been a touch and go process.

90% of the time I've been eating very well -- small, clean meals spaced about 2-3 hours apart and fueling appropriately before and after my runs -- but after these long runs I become RAVENOUS!  I tear through the house and gobble down crackers, peanut butter sandwiches, whole grain pasta, nuts, protein bars -- anything I can find.  And I know I don't need that many calories!  So I need to develop a better, consistent fueling strategy on my long run days so I don't turn into the Tasmanian Devil afterward.

Yesterday I ate my breakfast of a bowl of steel cut oats, a banana, and a cup of soy milk, did my run (during which I sipped diluted Gatorade from my Camelback pack -- which I acknowledged was not enough carbs), drank down a glass of chocolate soy milk immediately when I got home, and then followed that up with soup and a sandwich about an hour later.  And I still ransacked the cupboards that night!  So now that I know what to expect on these days, I can plan appropriately.  Maybe I will add an extra meal that day so that mentally I know I have one more feeding and won't be tempted to shove whatever I find into my face.

Have any other runners out there experienced this and have any tips I can use?  I really want to lean out as best I can before the marathon to shed unnecessary weight (and in so doing becoming faster!), and this hurdle keeps slowing my progress.

In the meantime, I'll keep plugging away.  Three miles today!

Tuesday, February 8, 2011

Renewed Motivation

Doesn't it always seem to be the way the universe works that, just when I hit my stride with a fantastic week, I follow it up with the worst one yet?

Last week I did not feel like running.  At all.  I forced myself to do two runs, but I was totally burnt out between work, school, the general funk of wintertime, and everything else to do more.  My motivation was gone and I was wondering why I signed up for the marathon in the first place.

So I did what I knew I should do.  I took a step back.  If it wasn't fun anymore, why do it?  As much as I knew physically it would be a set-back, I knew that I needed to overcome this mental hurdle if I wanted to succeed.  And I'd bought myself some extra time by starting my marathon plan two weeks early.

A little break was exactly what I needed.  I entered this week with renewed purpose.  I ran yesterday -- it was fun again.  I'm looking forward to my longer run tomorrow.  I remembered why I signed up for the marathon and I'm ready to go after it.

BRING IT!!!

Sunday, January 30, 2011

Week 5 in Review

This week seemed to be a massive turning point for me in that I noticed a SUBSTANTIAL improvement in my speed and endurance.  Although I was a little apprehensive about it, I did a total of five runs this week (one more than my planned four), which is also on top of my morning Insanity workout DVDs.

This is what the week looked like:
Mon - 3 miles easy
Tue - OFF
Wed - 4 miles with Fartleks (random intervals)
Thu - OFF
Fri - 3 miles with intervals
Sat - 4 miles easy with running group
Sun - 10 miles at steady pace (the long run)

And I'm happy to report that, for my long run (which I just finished about an hour ago), I had an end time of one minute faster than last week's nine-mile run...which means I added an extra mile and STILL had a faster finish time.  And I did not feel any more fatigued.

In addition to this, I did my weekly weigh-in today and, since the end of December, I've lost 10 lbs. on the scale.  WOO HOO!

This week is my "step back" week, because my long run will only be seven miles to allow my body time to recover.  However, my mid-week semi-long run jumps up to five miles.  AND I have the push-up debilitating mole removal to contend with on Thursday.  But I will keep going and push through it.

I contribute a lot of my progress not only to consistent training, but also to solid nutrition.  As I continue to improve this area and eat more whole, unprocessed, fresh foods, I am slowly weeding out animal products to bring myself closer to a vegan lifestyle.  Last week was my last week of dairy and eggs.  This week is my last week of fish.  I'm doing lots of reading on vegan endurance training and vegan bodybuilding, and will replace my proteins with beans, nuts, peanut butter (in moderation of course)...along with protein-rich grains like quinoa and veggies like broccoli and spinach.

Week 6, here I come!

Wednesday, January 26, 2011

Getting Antsy for the "Racing Season"

Although there are small local races put on by the Upstate New York running clubs that I could partake in this winter, I'm looking forward to the big events in the spring -- you know, the ones with lots of people, racing chips, and goody bags (and yes, we judge the races based on the loot...we're only human.  The Apple Run has the best loot bag I've ever gotten -- a drawstring bag, a reusable grocery bag, a long-sleeve shirt, gloves, a hardcore waterbottle, an amazing raffle, and so on.  But I digress...)

So far, here are the races I'm planning:

3/12/11 - Runnin' on the Green 4-miler (Troy, NY)
4/2/11 - Spring Ahead 5K (Halfmoon, NY)
4/23/11 - [TENTATIVE] Lake George Half-Marathon (Lake George, NY)
5/15/11 - Shires of Vermont Marathon (Manchester, VT)....a.k.a. "the big day"
5/19/11 - CDPHP Workforce Challenge (Albany, NY)
5/22/11 - SPAC Rock & Run 5K (Saratoga, NY)
6/18/11 - Warrior Run (Queensbury, NY)
7/10/11 - Boilermaker 15K (Utica, NY)
8/14/11 - Warrior Dash (Windham, NY)


Not too shabby...Based on the above, starting in March, I'm running a race approximately every 3-5 weeks.  And this is not considering the YMCA 5K series, for which I usually sign up for every race that I can fit into my schedule (last year I almost did them all except for the East Greenbush one, because it fell on the same day as the Stockade-athon).  And this schedule will lead me right into the fall running season, and the plethora of races to be had at that time.  I think last October I ran a race every single weekend.

You'll also notice above that I have the Lake George Half-Marathon "tentatively" scheduled for 3 weeks before my marathon.  It's tentative because I'm not sure whether or not I should do it.  I WANT to do it, but I've read information for and against doing a half-marathon so close to your target race date.  The "pro" half-marathon racers say that it's a great "test race," a good time to refine your racing plan, your refueling protocols, and really dial-in your mind for the upcoming marathon.  The "anti" half-marathon racers say that you should not partake in a demanding race less than a month out from your target race.

I am as of yet undecided.  The timing would be good, because it would be my last tough effort before I begin tapering.  But then again, do I really want to risk burning myself out for my BIG event in 3 weeks from then?  And then another voice chimes in saying that 13 miles will be cake compared to the 20+ I should be conditioned to tackle by this stage.  So many contradictions!  To race or not to race...

Does anyone have any experience with this?  If so, can you give me some advice?

Sunday, January 23, 2011

Week 4 in Review

I can't believe I've already been at it for four weeks now.  My assessment so far is that I'm sticking to my plan, encountering minor hurdles, but adjusting as needed and pushing forward.

This week I got in four total runs.  Due to the weather, two of them were on the treadmill, and two were outside.  Today's long run was 9 miles.  And it went really, really well.  I felt great afterwards and it just goes to show that -- despite the windy conditions, minor snowfall, slick roads, and temperatures in the 'teens, you CAN run outside if properly equipped.

The two pieces of equipment that saved my butt in particular were my balaclava and my winter spikes.  The balaclava is basically a fancy word for "ski mask," and I found myself pulling it up over my nose frequently to block the wind and keep my breath warm.  The winter spikes are a very clever product that a friend told me about.  They were about $10 at Wal-mart and they're basically big rubber bands with spikes on the bottom.  They stretch around the bottom of any shoe (in this case, running sneakers), and provide excellent traction for running on snowy and/or wet roads.  They were awesome today, since the road shoulders were not entirely clear of snow, and even when they were clear, they were wet.  In the spikes, I could run without fear of slipping, and I only was mildly aware of them under my feet when I was running on plain, hard, clear roadways. 

So, all in all, I'd say this was an excellent week.  Four running workouts seem to be appropriate, since I don't feel overtrained but I am still making improvements.  My run times are getting faster, the holiday weight is coming off, and I'm feeling more energetic in general.

As for next week, my goals are to keep up with four runs (my long run will be 10 miles).  In addition, I've decided to progressively alter my diet and try out a vegan lifestyle to see if I feel any differently (vegan means eating no animals or animal products).  I'm currently a vegetarian and have been so happy to make that change -- I do not miss meat at all, but I still eat fish, eggs, and dairy (so technically, I am a pesco-vegetarian).  As a result of becoming a vegetarian about a year and a half ago, I've had more energy and felt better in general.

The more I read about the way our food is processed, and the health risks associated with saturated fats and cholesterol, I'm inclined to attempt an entirely plant-based diet, if even just to try it for a couple weeks and determine it's not for me.  In order to get enough protein, beans and tofu will become my friends.

This week, my goal is to take a baby step towards this and cut out all dairy (milk, cheese, and yogurt).  Then next week, I will cut out eggs.  Then fish the next week.  And before you know it, I'll be vegan.

Anyway, I had a good week and am looking forward to improving even more in the upcoming one.

Friday, January 21, 2011

No Push-Ups for TWO WEEKS?!?!?!?!?!?!? NOOOOOOOOOOOOOOOOO!

Say it ain't so.  I'm facing a minor hurdle after my doctor's appointment yesterday.  Due to a suspicious mole residing on my chestal-area (new word, no need to look it up), I'm having it removed in two weeks.  Unfortunately, it can't just be "zapped off"...it needs to be tested, so the thing has to come off in one fugly piece.  So for two weeks after the procedure, I'll be nursing some sutures in the place where my mole once was.

The good news:  I can continue to run while recovering.  The bad news:  No pull-ups, chest presses, or *gulp* PUSH-UPS!  WAHHHHHHHHH!

Some of you may be thinking "so what?"  However, if you know me well, you know how much I LOVE push-ups and firmly believe that they're the most effective exercise out there (okay, actually burpees are, but burpees are basically an advanced variation of a push-up, so again push-ups win.  Anyway....)

In addition, if you remember correctly, I am using P90X to cross-train for my marathon.  And since Month 2 of P90X involves workouts like "CHEST, Shoulders and Triceps", "BACK and Biceps", and "Legs and BACK"...my ability to progress with the program during my two-week recovery time has been obstructed. 

My imagination instantly envisioned a sad version of myself, with awesome muscular legs and a withered, pathetic, deflated upper body.

So what did I do in light of this turn of events?  I reacted just as any mature adult would.  I began by throwing a full-blown hissy fit (after all, it's the doctor's fault that the mole is there, right?), then debating with the receptionist that my removal appointment could wait until June, after my marathon, and then, FINALLY, I realized and accepted that my health comes first and that my plans would have to change.

(Anyone who understands my OCD nature knows how big a step this was for me.)

So, how to adapt my training during my two weeks of no upper-body stress?  The answer: switching to Insanity rather than P90X.  I did a test workout this morning and realized that many of the Insanity exercises are lower-body, and the ones that are upper-body can be easily modified (instead of doing push-ups, I can hold planks, or replace them altogether with a jump exercise).

Obstacles don't mean giving up entirely.  They're opportunities to challenge your creativity as you discover solutions to keep you moving towards your goals. So that's exactly what I'm going to do.

Wednesday, January 19, 2011

Enough with the Frickin' Snow!!!

Sigh, yet again I am resigned this week to performing my Wednesday run on the treadmill.  Having commuted 45 minutes home and witnessing slips, slides, overturned cars, and more tow trucks than I've seen all winter, I deemed the roads unsafe for running.

Since I had my long run set for today (9 miles), and seeing as how doing 5 miles on the dreadmill last week was torture, I decided to push my long run to Sunday and instead change my Wednesday run to a semi-long run (4 miles today).  We'll change this up for a bit and see how it goes.  Sunday is usually my total rest day, but I've been feeling antsy on that day, so maybe this will cure the antsy-ness.

The 4 miles on the treadmill, surprisingly enough, felt good.  Last week I was struggling at the 5.7 mph mark, and this week 6.7 felt comfortable, and I spent several intervals at the 7 and 7.5 marks as well.  I think my body is beginning to adapt.

I was thinking this morning on my commute into work that we often compare our bodies to machines -- fuel the machine, run the machine, maintain the machine, etc.  However, that's not entirely true.  Machines do not adapt.  They are essentially built to wear out.  But the human body -- being the miraculous thing it is -- can become stronger, more efficient, faster, and more skilled if we apply the right stimulus.  And this is true at any age.  I've known 20-year-olds who act like they're 50 and 50-year-olds who act like they're 20 (ahem, Mr. Tony Horton, you know who you are). 

So now that my stimulus is done (the 4 mile run), I'm going to go kick back and "adapt" in front of the TV.  Hopefully in time for the 9 miles on Sunday.  GULP!

Monday, January 17, 2011

Week 3 in Review

Well, three weeks are officially over!  This past week was a little tough regarding motivation.  It was hard to get in all my runs, but I did.  Monday, Wednesday, Friday, and Saturday all featured some kind of running.  It was a short week mileage-wise, with my long run on Wednesday only lasting 5 miles (I'm using a two-steps-forward, one-step-back training approach).  Due to the snowstorm, I had to do this on the treadmill, which was not fun AT ALL.  But I was grateful to at least have the treadmill to use so that I could train.

I slipped up a little yesterday with my eating and indulged in some snacks I shouldn't have had.  I'm paying the price today -- I feel bloated and not very energetic, which should make today's 3-mile run particularly un-fun.  Why is nutrition the hardest part?  I find it easier to bust my butt during workouts than to abstain from treats every so often.  All I can do this week is push the "reset" button and begin eating clean again.

This week's long run is 9 miles.  I am very apprehensive about that distance, although I can't pinpoint why.  I'll just take it slowly and do my best.  That's all I can ever do!

Wednesday, January 12, 2011

(Belated) New Year's Resolutions

I know it's a little on the late side -- but then again, I guess it's never too late to make some resolutions for the upcoming year.  You know what those are -- the "I'm going to lose 5 lbs", "I'm going to learn a new language", "I'm going to travel more" type of goals.  Sometimes they're helpful, and sometimes they slip through the cracks.


I bet everyone can guess one of my resolutions. 


RUN A MARATHON!
(That was for the people who couldn't figure it out on their own...)


That's my major one.  And this new year ushers in four and a half months of training to make sure I'm ready for it.


But other than that, what else do I want to do this year?  Here's my list.


AMANDA'S RESOLUTIONS
1.  Complete a marathon race.
2.  Maintain a better work/life balance.  Don't leave all my "life" stuff for the weekend.  Find ways to puff more "life" into the work week.
3.  Take at least a one-week vacation FROM EVERYTHING (except exercise, hee hee).


It'll be interesting to see how many of these become realities.  Maybe now that they're posted for all the world to see, I'll subconsciously be more diligent about fulfilling them.  What about you?  Write down those goals (not a laundry list, just the top 1, 2, or 3) and get them DONE this year!


When writing your goals down, it sometimes help to make them SMART goals (S-M-A-R-T).  They should be:
  • S:  SPECIFIC - The smaller and more specific the goal, the easier it is to achieve.  For example, "I want to learn how to have a basic conversation in Italian" rather than "I want to learn Italian."
  • M:  MEASURABLE - How will you know you've met your goal?  Set a measurement.  For example, "I want to lose 5 lbs." rather than "I want to lose weight."
  • A:  ATTAINABLE - Make sure the goal can be attained within your realm of control.  Things like meeting a celebrity might not be attainable.  Running a sub-2-minute mile might not be attainable.  However, breaking a personal record or playing a song on the piano is attainable.
  • R:  REALISTIC - This differs from "attainable" in that your goal is realistic based on the timeframe and your current starting point.  For example, although it might be "attainable" for you to make $100,000 per year SOMEDAY, it might not be "realistic" to set that goal if you're just out of college and your deadline is 3 months.  It might be more realistic to say, "In the next three months, I'm going to earn a 5% pay increase."  You could even break that up into smaller goals that detail how you're going to get that raise.
  • T:  TIMELY - Give your goals a deadline.  For New Year's resolutions, this is usually 12/31 of the new year, but it can be sooner if you wish.

Using these guidelines will ensure that your goals can both mentally and physically be achieved.  They make your goals bite-sized, seemingly achievable, and provide you with the motivation to reach them.
With the example of my marathon, I've made it:

Specific:  I set a goal for a particular race, rather than just running more in general.

Measurable:  A marathon is 26.2 miles.  If I traverse that distance on race day, I'll know I've reached my goal.

Attainable:  I know I can run a marathon with proper training, because I know many other people who have done it successfully.

Realistic:  I'm giving myself 20 weeks to train, and I have a solid conditioning plan in place.

Timely:  The race is on a fixed date (see the countdown timer above if you haven't already).


With all that said, welcome to the new year....now let's get going!

Sunday, January 9, 2011

Week 2 in Review

Wow, it was a crazy week and I didn't have much time to post.  But here's what my second week looked like.

If you remember from last week, I pretty much burnt myself out and decided to do only 3 main running workouts this week on top of P90X.  I did these as scheduled -- Monday was 3 miles with speed intervals sandwiched in the middle, Wednesday was a 7-mile long run, and on Saturday I met with my running group at the Y.

My long run on Wednesday went very well.  I realized this after the fact, however, because during the run, I ended up missing a mile marker and was VERY depressed that it was taking me almost 20 minutes to do Mile 4 (which actually ended up being Miles 4 AND 5).  After that "whoopsie", I realized I was doing pretty well and ended the run in a little over an hour.  I felt good afterward too, not burned out but I still felt like I worked hard.

On Saturday, due to the remnants of the monster snowstorm we had, we did a fun run with the running group, where we did sprint relays.  We worked hard, but I found myself on Sunday wondering if I'd done enough for the week.  So I strapped on my shoes and did about 2.5 miles easy down the street and back, and finished that off with my X Stretch DVD -- which left me feeling satisfied with my work this week.

So how do I feel?  So far, so good...AND my pants are fitting MUCH better, thank goodness.  I think the most important thing I have to do is listen to my body and supplement my running as needed, focusing at the very minimum of getting 3 solid runs in a week.  Combine this with P90X, and I'm confident I'm going to be fighting fit for the marathon in May.

For the upcoming week, I'm going to stick with my 3 miles on Monday.  My long run on Wednesday is a step back this week -- only 5 miles in order to allow time for muscle recovery (I jump up to 9 next week -- yikes!).  However, I'm subbing for the running group on Saturday, so I really can't count on that as a hard workout, so I'm planning to run about 2 miles on Friday and then gauge how I feel on Sunday and either run or rest as needed.

2 weeks down, 18 more to go...

Sunday, January 2, 2011

Week 1 in Review

So, I've officially completed 1/20th of my marathon training.  Week 1 had some ups and downs.  It was rough to get started at the beginning of the week, but now that it's over, I feel energized and ready for week 2.

On top of doing my P90X workouts each morning, I worked 4 training runs into my program.  After this past week however, I'm wondering if 4 is pushing it.  I did 3 miles on Monday, 6 on Wednesday, and then a 5K each on Friday and Saturday.  When I woke up this morning, I barely wanted to get out of bed.  I had an easy 2-3 mile run slated for today, but instead I hung low, did a stretching workout, and went on a 3 mile walk in Saratoga Spa State Park with my mom.  I came home feeling refreshed and with renewed motivation.


That said, I am going to shoot for 3 runs this week -- a speed run on Monday, a long run (7 miles) on Wednesday, and then whatever my running coach on Saturday prescribes for our group.  I reminded myself that when I was at my racing peak this year (around October/November), I was only running twice per week on top of my normal training.  So maybe my body responds to less.  We'll see this week.