With 2 months to go...

...I'm feeling good.

I always check in with myself at the two-month mark prior to the marathon. Rochester is 2 months away, and while I don't have the butterflies that I did before Boston, there is a feeling of excitement. And like then, I am more prepared than I was. My average weekly mileage is where I peaked last time, and this week, I am setting a new PR of weekly mileage. I looked back at my Boston plan, particularly the track workouts I did, and there is a difference. Not only are the workouts longer (last time they started at 10 miles and worked up to 14.5 - now they started at 12 and already are at 14), but the expected times are a lot faster. Instead of mile repeats starting at 8:00, they start at 7:20. Same with 800s - instead of starting at 3:55, I start at 3:37. It's always good to do a bit of a quantitative comparison to see how things are coming along.

And the big thing that became a deal-breaker in my evaluation: this weekend's 20 miler. Definitely a big confidence-booster. I am sure I will have a couple more 20 milers to reckon with, but this was a good one.

I do still need the 2 months for some maintenance work, but I am right where I whould be. I've been slacking on the weights since I got to Saratoga, but I've been getting in the pool twice a week. But, once my comps are over (they are Wednesday and Thursday), it will be back to the weight room.

Monday, July 12: Swim

Tuesday, July 13: 2.5 mile warm-up; 2 mile cut-down on track, start at 7:15 pace and cut down 2-3 seconds per lap. 4 mile run. 10x400 meters, jog 200 meters between each rep. Start at 1:40 and take 1-2 seconds off per interval. 2.5 mile cool-down. Total mileage—14.5 miles

Wednesday, July 14: 3 miles easy

Thursday, July 15: 5 miles easy

Friday, July 16: Tempo Run; Run first 2 miles at very comfortable easy run pace; 12 mile tempo run; start at 8:20 pace then try to work down the last few miles to about 8:05 pace. Run 2 miles easy for cool-down: Total Mileage: 16 miles

Saturday, July 17: 3 miles easy

Sunday, July 18: 18 miles easy

Total Mileage: 59.5 miles

And today started my friend Jenny's training for MCM. I put her on the Rookie Plan from Runner's World, which is what I used when I trained for my first marathon (National Marathon) in 2009. It's a good one, and eases you into the longer runs very well. And before you know it - it's time for the 20 miler!

Recognize Your Victories - Best 20 miler ever

The 20 mile run is significant. For many people, particularly those training for their first marathon, it is the closest they will glimpse at the 26.2 distance, only to know that there is still the unknown 10k, only to be revealed on race day. Some will perhaps go up to 22 miles, or run the 20 miler more than once, but regardless of how often it is done, running 20 miles is not just an ordinary long run. I prepare for it differently than I do for 10, 13.1, or even 18. I eat a little different, I fuel a little different on the run, and mentally I enter some sort of alternate state standing at the beginning of my 20 mile journey.
I got up at 4:15, and was out the door by 5:15. No worries about lots of traffic! Within a mile of beginning, it started to sprinkle, which was a welcome sensation, given the heat the Northeast has been experiencing all week. Last week's "failed" long run was still on my mind. In sum, I had to cut it from 18 to 15 (too hot) and slow my pace. I made up the mileage later in the week, but was still disappointed in myself. I knew I made the smart decision to cut it short, but for me, a shortened run throws thoughts of doubt into my head. So, today I was seeking redemption, and certainly not a repeat from last week.
So, the fact that it was 70 and raining was perfect. It was soft and gentle as it hit the trees. I also happen to love the sound of cars driving on a wet road, so the sound accompanied me and added a sense of relaxation to the run. The opening miles tick off nicely, and I turned at mile 5 to see dark clouds of black and grey in the sky. Please don't be a thunderstorm, please don't be a thunderstorm, I thought, I don't want to have to call this off. It began to pour and pour, but no signs of lightning. I was soaked within minutes, but once over the initial wetness, that's it, you're wet and that's it. Saw a few runners at this point, and yelled out that I was glad not to be the only one out. At mile 12, things started to click. Even with 8 miles to go, I knew this was definitely going to be doable. And, I was picking up my friend Jenny at mile 15.5, so I only had a few "lonely" miles to go. That sensation of possibility is incredible. I understand that in part it is a chemical reaction, but to be self-assured in the ability to complete a challenging task is a major high. I "picked up" Jenny, and came flying in like I had run 3, not 15. She asked how I felt, and I said great, ready and excited for the final stretch. I couldn't really contain my excitement about how I felt, particularly in comparison to last week. With 2 miles to go, the shirt came off a la Brandi Chastain.
Finishing the run was exhilarating. I whooped with Jenny, happy. I finished strong, with no doubt in my mind that I could run farther today and faster if need be. Some may not understand why I would get up before dawn on the weekend to run 20 miles, but that sensation of accomplishing something definitely is worth it.
Joan Benoit Samuelson said "Recognize your victories." Today was one of those victories.

Expanding Lung Capacity

It has been almost a year since I started to swim. Yes, I've known how to since I was 8, but when I was in school hated it when the PE unit was the pool.
Last year, as I settled into training for marathon #2, I kept reading more about pool running and how good the pool was for runners. It also helped that I was surrounded by 2 good swimmers (Jenny and my dad), who had been hovering around the issue of me getting in the pool. Bought the bathing suit, and started pool running/aqua jogging. If you've never done it, you wear a flotation belt and "run" in the deep-end for an extended length of time. After a couple tries, I realized how much my muscles relaxed when I got in.
Then, I decided I should actually try to do laps - something I hadn't done in years. I covered 400 yards-gasping and panting the whole time. I had to stop every 100 and grab some water. It totally blew me away - this was hard work! Lots of gasping and sputtering. I kept upping it and worked my way up to 1000 yards, but was still resting every 100. Then 200, then every 250. When I got to that point, the pool changed. No longer was it an obligation, but a desire. I liked stretching my body out in a way different than when I run. Then in the winter, I nixed the break at 250, and just took breaks at 500 and 750. It made me push through the first half, and the second half flew by. It started to feel like I had a swimming routine going, and while my stroke was not perfect, it worked and it got me through the laps with (relative) ease. The swim turned into something I looked forward to on Mondays - it released all of the tension and soreness accumulated during the weekend runs. Plus, I generally got to go with one of my favorite swimmers - Dad, Jenny, or the triathlete buds. They all do have so much knowledge and collective experience, that it's helpful to have them watch and give suggestions.
Today, Jenny and I went swimming in the morning before work. I got through the first 500 yards with relative ease, then pushed on. There have been a number of times in recent swims when I've contemplated not taking the 750 yard break, but kept chickening out. But today, with 300 to go for the whole swim, I went back and forth, and decided to go for it. Pushed through the 750, and then kicked for the last 200. Now, kick is a relative term considering my pace, but it was definitely a faster pace.
Today was a small victory in the pool. My stroke still needs improvement, but now I know I can do 2 x 500 yards with little problem. I think once I get to through the 1000 yards straight that I'll up my distance...
And speaking of:
Monday, July 5: OFF

Tuesday, July 6: 2.5 mile warm-up; 5 lap cut-down run; start at 7:15 pace and cut down about 2-3 seconds per lap; jog 2 laps; 8x800 meters, 1 lap jog between each rep, start at 3:37, aim to cut down 3-5 seconds per rep. 3 mile cool-down: Total mileage—13.25 miles

Wednesday, July 7: 6 miles easy

Thursday, July 8: 9 miles easy

Friday, July 9: OFF

Saturday, July 10: 20 miles; First 8 miles easy, 12 mile tempo, start at 8:25 pace and work down to 8:10.

Sunday, July 11: 7 miles easy

Total Mileage: 55.25 miles

First 20 miler of the season tomorrow!

Yeehaw - that's a lot of 800s

One of the many components of my track workouts is that there is some sort of change. Either, it's a set amount of intervals (like mile repeats), but the pace steadily increases. Or, it's 2 sets of workouts - a fast cutdown set (like 2000 M or 2 miles), followed by a of intervals.
This was the super mega combination of both:
2.5 mile warm-up; 5 lap cut-down run; start at 7:15 pace and cut down about 2-3 seconds per lap; jog 2 laps; 8x800 meters, 1 lap jog between each rep, start at 3:37, aim to cut down 3-5 seconds per rep. 3 mile cool-down: Total mileage—13.25 miles
I was out the door by 5:25 - not just so I could make it to work, but to beat the heat. But no - started to sweat within a half mile of the warm up. Definitely made me miss the days of February and March - I will take the cold for running any day!
Anyways, I got through the cut down in 8:54. The thing that always freaks me out about the first set of speedwork is that I put too much effort in and that will negatively affect my performance in the second half. Took my 2 laps very slowly to regroup and focus, and just kept telling myself that each interval would be done in less than 4 minutes. Splits for the first 4 800s: 3:35, 3:32, 3:28, 3:25. Fatigue started to set in at this point..and thoughts of fear and doubt too. I was hot and tired - dumped some water on my head and told myself to calm down and take it one 800 at a time. Then 3:22, and 3:19. At this point, I know I am approaching my 800 limits (I think the fastest I've ever done one was about 3:05 - and that was not 8 of 8 800s. Anyways, (am I keeping anyone in suspense?), I get through the next one in 3:17 - not quite the 3 second increase, but I'll take 2 seconds. But I am beat - and there is still one to go. I took my lap, retied my shoes, did everything I could to refocus and charged ahead. 3:15! Even had to yell at people trotting along in lane 1 and still made it. I'll take it - that was a hard workout.
Average time - 3:24 - which in Yasso terms, confirms that I can run 3:35 in the fall and possibly 3:32-3:33! Of course, one run does not define the big race, but it definitely gave me a bit more confidence in my ability to press the pace at the end, even when it feels tough.
There was an older guy who got on the track halfway through my workout, and he came over to me right after I finished the last 800. Found out his name was Teddy, he was 70 and a 200 and 400 meter sprinter. Apparently Teddy competes at the national level, and he ran with me for part of my cool down. Always cool to meet another runner!
Somehow managed not to crash afterward and stayed strong through the rest of the work day. Just got punchy by the time of my faculty meeting, and made a joke about the funk section of our agenda (compared to fun section) - and that was the end of my serious state.
Let's get funky!

Firecracker 4 miler report

I've mentioned before that I am training my friend Jenny for her first marathon (MCM). We work together in the summer at a camp for gifted children, so we've been running together for 2 weeks now. Her official marathon training won't start until next week, but it's been good to have her get a good base going before training. I've also loved having someone to run with. Generally (since my mileage is a little higher than hers), I'll run the first few miles alone and then "pick her up" for the last chunk. It works well for me too, since it's refreshing to get a distraction halfway into a run. And I can work with her on pacing, which is what I'll be doing when we run the marathon in October.

So, we had the time today to get away from work for a little while for Saratoga Springs Firecracker 4 Miler. While we weren't going to race it together, we were going to it together. I was so happy to have someone to warm-up with and just goof-off with before the race. They had some live music going, and lots of people from town were out and about to watch the race. And with a few minutes to go, we hugged and took our respective places for the start of the race.

One of the great things about racing a new distance is an automatic PR. I had never done a 4 miler race before, so while I had some time goals in mind, it would be a PR regardless. I also had a hard 15 mile run on Friday, and my legs were still feeling it a bit. The first mile was uphill - 7:10. A little after mile 1, someone had a misting station set-up - what a wonderful thing. I think misting stations should be mandatory in any race above 70 degrees. They also had some local bands Finishing mile 2 and knowing I was halfway done - felt great. Hot, tired, but knew I could sustain a relatively decent pace. Then there was a sharp downhill - I am not good at downhills. Uphills, I can pass people (which is a pretty good psychological play) and throw them off, but I take the downhills fairly slow. Then, just a mile to go - wahoo! I came through around 29 minutes, but didn't read my watch. Then it was time to wait and watch for Jenny to come in - I knew it would be easy to spot her in her red shorts. She finished very strong - I was very impressed. She's from Florida, where it is so flat, and she took to the hills very well given the fact that she only gets hill work when she's here in NY. Anyways, she came through the chute with a great stride - I was so proud of her.
We then had to get back to campus for work, so we dumped a ton of water on our heads and headed back.

A few hours later, the results were posted:
Mine:
29:07 (7:17 per mile)
Division place: 5/53
Overall: 174/1301

Jenny's stats
34:01 (8:31 pace)
Division place: 13/91
Overall: 479/1301

Now, the thing that frustrated us was that while the race was chip timed, there was no mat at the start. Which means Jenny broke 34 unofficially and I probably ran 29 on the dot. Oh well. Still a PR! And, as I was telling Jenny, Saratoga is a good place to run - not only was it a hard course, but there are a ton of fast runners. And there were a ton of fast people today, so the fact that we did well in our respective age divisions meant a bit more, since we were in a competitive field. In the end, it's about breaking through boundaries and over hurdles:
*I had a good run in the heat.
*I passed people on the hills.
*Jenny ran her first hill race.
*Jenny PRed.

And we had a good time!

The throw-down on the track

Cycle 2 of marathon training has commenced! And with a bang - today was mile repeats. I wanted to get them done before work and the heat, which meant the alarm sounded at 4:45. There is something about pre-5AM that seems, well, dark and obscenely early. I did my 2.5 mile warm up slowly, because there it can be so unfortunate to rush through a warm-up and discover halfway through that you used up too much energy then. Arrived at the track and it was time for my throw-down. Hadn't been on the track for intervals in 2 weeks (last week was fartleks on the road), so there is always something exciting about returning to it.
Today's task: 5 x1 mile repeats starting at 7:20 pace and knocking 5-7 seconds off per repeat. I had the track to myself (yes!), and so I took off. First one, 7:19. Alright, very close. Second one, 7:13, but admittedly, I slowed down a little so that I wouldn't knock off too much time. Third one, there was someone walking in lane 1 (my lane), so I had to dodge around them. 7:01. Aah! 12 seconds faster - this was really going to make the last two intervals really hard (and surely sub 7 minute miles). At this point, I am trying to go slow on the recovery lap in order to regroup and face the last two intervals. This is when my track workout turned into a wrestling match.
I am a grown-up - I take complete responsibility for running that third interval so fast. But now, I cannot back down and wimp out for the final two intervals. If I do and not hit my expected splits, I only have myself to blame, and I know I'll beat myself up for the rest of the day. So, it is a throw down: me vs. me. 4th interval: 6:55. Felt so fast, and it definitely freaked me out about my ability to do the final one. But lo and behold, 6:50! I did it! I was exhilarated - I beat myself! Even though I pushed hard, the later me pushed right back!
This is why I love track workouts. When they go well, they are a jump start to my day, and a small victory that no one can take away from me. So, I got an A for the day, and then did my 4 mile cool-down, which totaled the run to 13 miles. It's hard not to feel victorious having run almost a half-marathon before work, and that I won my throw-down.
Here's what the rest of my running week entails:

Wednesday, June 30: 6 miles easy.

Thursday, July 1: 9 miles easy.

Friday, July 2: OFF

Saturday, July 3: 18 miles; First 8 miles easy, 10 mile tempo, start at 8:25 pace and work down to 8:10.

Sunday, July 4: 8 miles easy

Total Mileage: 54 miles

Running on low

A few months ago, Tera Moody, one of the top American female marathoners, wrote an op-ed piece in the New York Times about insomnia and running performance. She speculated whether it hurt or helped that she is "running on low," given that she runs 100+ miles per week but insufficient sleep. It hurts when the body needs that sleep to recover after such mileage. But isn't the last 10k of the marathon running on low fuel? Is she getting more prep for that final 10k feeling? Because you're running low at that point and need to fight through the waves of exhaustion that happen after running for hours on end.
I don't have an answer, but I do think I understand where she's coming from, to an extent. At least once or twice a month, I have that night (generally before a track workout or long run - when I really need good sleep) that is spent tossing and turning and I'll only get between 2-4 hours of sleep. And whilst I toss and turn, thoughts start to run through my head... Will I hit my splits tomorrow? Will I make it through the final interval? How will I feel in the last 3 miles if I haven't gotten enough sleep? Why didn't I go to bed earlier? Why can't I sleep now?-I really need it! Maybe it won't be so bad, maybe, maybe...
And then the next day rolls around, alarm goes off too soon, and it is time to lace up for the run. Throwing back coffee or tea, hoping that the caffeine will reach my muscles at the key points in the later stages of the run. Hoping that my Kix cereal fuels me for the run. But the questions still continue. One time, I got back from a run that felt a lot harder because of the lack of sleep, and received the following e-mail from Jenny,
You completed your run and that is what is great! The time although important to you is only as important to know that even when you are not at your best you were still able to run. Even when life throws you a curve you are willing to stick to your plan and battle it out. Your rewards were many. You had many milestones today. I hope that you will always feel great when you run; but if you don't , you will push right through it! You can and will.
I try to remember that when I'm starting on "low" - that there are still many victories that you can accomplish. We're at the beginning point of opening our summer camp - which takes up a lot of time. In order to fit the runs in, they often cut into sleep. Last night I got about 5 hours, but ran 14 miles this morning. Slugged through it (with better ease than expected), but surely would feel better now had I rested more the night before.
Ironically, this week is a recovery week in my training:

Tuesday, June 22: 2 miles warm-up; Fartlek on roads, 10 fartleks at 90 seconds with 2 minutes easy run rest between each hard effort. 2 miles cool-down. Total mileage: about 9 miles

Wednesday, June 23: cross-train (swim)

Thursday June 24: 4 miles easy

Friday, June 25: OFF

Saturday, June 26: 14 miles easy

Sunday, June 27: 3 miles easy and strides (6x150 meters)

Total Mileage: About 30 miles

Not bad, right? Tomorrow 250+ kids come to camp and Monday starts cycle 2 of marathon training. To be continued...

Last year in this age group

Just celebrated a birthday - 24. Now, there is nothing of note with 24, but it gives me one more year in this age bracket for races before I move up to the 25-29 bracket with all of the fast runners. Hopefully that gives me a good solid year to prepare for that.

Anyways, my birthday kicked off with a HOT run with my 2 triathlete buds: So spoiled to be in the company of not 1, but 2 great guys! Plus, ice cream cake, a new Garmin, and calls from my friends and family all amounted to a great day.
I did a bunch of reflecting on the past year - not just because I've aged, but because I am back in Saratoga Springs for my summer job. Stepping on campus, it feels like I've never left. I've been doing this job since 2006, and I always love coming back. Coming back means starting a new season, and it made me pause and account for the past year.
I've grown up a lot. At this point, you'd think that the growing up was over, but that is not the case. This time last year, I told my good friend Jenny that I was entering a time of uncertainty and unknowns. It was the end of a relationship, among other things, and to say I felt like I was just stumbling. And after months of struggling, I started to come out on the other side of the tunnel. Training for and running the Boston Marathon helped -- I felt on top of the world, and I got to the marathon because of my efforts, and no one else's. It was definitely a big turning point and a great step in a new direction.
This morning I was re-reading a wonderful book, The Present, which I first read last summer when I was trying to figure things out. It taught me a lot and gave me a great sense of perspective -- I highly recommend it. Re-reading it was wonderful - it reminded of how I felt then and how I feel now - big difference. I can stand on 2 feet, can stand tall, and run with a stride. Amazing what a difference a year makes.

Training with the big boys

Well, week 3 of cycle 1 of Rochester marathon training is here. I am very fortunate to be able to train with a few great guys while I am at home. These are my triathlete buds: Manuel (the one who looks like a superhero), Adam (with the sweet sunglasses), and Mark. Mark lives closest to me, which means we are able to get more runs in together. He is amazing - he has 5 kids under the age of 8 and is training for his first Ironman. We've been doing speedwork together on Tuesdays, and it is really helpful to have a partner there. First of all, if you do it alone (as I've been doing for the past 16 months), it is a long time (10-14 miles) to be training alone and running around the track. Second, it is really helpful to have someone pace you/push you. I am really good at reigning in Mark on the longer intervals, like mile repeats, and he can push me on shorter intervals. Yesterday's track workout was long - 3 parts - a 2 mile cutdown, a moderate 3 mile run off the track, and then a 1200, 800, and 400. So good to have a buddy for that., and we hit our splits very well.

Week 3 is a big week - my mileage goes up to 56, which is just about where I peaked when training for Boston. Not sure how high mileage will go (Sarah keeps me in suspense, and I only see one cycle of training at a time), but it is good to stretch my limits and keep slowly upping the mileage.

Monday, June 14: Weight training

Tuesday, June 15: 2.5 mile warm-up; 2 mile cut-down on track, start at 7:20 pace minutes for first mile and then drop to 7:00 minute pace for the second mile. 3 mile run; 3 lap (1200), 2 lap (800), 1 lap (400). Jog 1 lap between each rep and aim for 5:10, 3:28, and 1:39. 2.5 mile cool-down. Total mileage: 12.25 miles

Wednesday, June 16: 4 miles easy, swim

Thursday, June 17: 6 miles easy

Friday, June 18: Tempo Run; Run first 2 miles at very comfortable easy run pace; 8 mile tempo run; start at 8:25 pace then try to work down the last few miles to about 8:10 pace. Run 2 miles easy for cool-down: Total Mileage: 12 miles

Saturday, June 19: 6 miles easy

Sunday, June 20: 16 miles easy

Total Mileage: 56 miles

And that sort of training gets 2 thumbs up...

Victory in the 5k - RR

Until a local 5k last year where I placed 2nd, I never envisioned winning a race. Perhaps that's because in 9th grade indoor track meets,I would get lapped. Not really the confidence booster I was looking for. But in the past year, I've realized maybe, just maybe, I could win. Yes, there are lots of women who can run a 5k faster than me, but I've had a couple of close finishes...maybe it was my turn.Today was the Meaghan's 5k (to benefit Lung Cancer) and my mom's second 5k. She was very nervous because she wanted to set a new PR (her first race was 36:21). I was nervous too - 5ks often freak me out more than a longer race. The forecast predicted thunderstorms - but no rain today! It was cloudy and humid, and the sun held out from coming out until after the race. Isn't this picture cool? The jumping guy ended up winning in 16:10.

I lined up in the second row at the start - next to one other girl and behind all of the fast-looking guys. And the gun went off! Girl next to me

(skinny little high school girl - definitely a cross country runner) takes a 50 yard lead. I decide

to let her stay there for now, and hang onto second for a little bit. Girl stays in first for the half mile, but I slowly gain on her. We ran side by side for about 20 seconds, then I surged and never looked back. That is a lesson learned from last year - I ran a race, looked back while I w

as in the lead, and then got passed. I've learned (thanks to this great article on racing tactics from Running Times) to only look back when turning on a corner - then you can check in and figure out where people are without showing that you're checking in. I didn't see her on the corners (the course was a square), so I felt like I comfortably had the lead. At this point, I was just running with the men. It became a back and forth game at this point. I would pass a few guys, and then go back and forth with a guy. I felt a lot more comfortable during this race compared to the Police Week 5k I ran in May, even though I was running the same pace. At the water stop (halfway), it was confirmed that I was "first lady," which was how they worded it. Okay, hang on, hang on. I did go out too fast (first mile 6:40 - not ready to run at that pace yet), but was hanging on (but not for dear life this time). It is always nice to see the 3 mile mark. However, .1 sounds so small as a decimal, but there are still 200 meters to go. People started clapping at this point (the pink visor was fairly visible at this point) and yelling "first woman."

Very cool feeling, but it was so much cooler to actually break the finish tape - something I've wanted to do for a while. Woo! My brother Ryan and my grandparents were there to watch me finish. 21:53 - a tie with my 5k PR. After I caught my breath and grabbed something to drink, I headed back to the finish line to watch my mom come in. She surprised us all (she wore a pink top, so it was also easy to spot her), she came in 33:08! A new PR by over 3 minutes! She did such a great job - definitely a victory for our family today. Mom couldn't believe how much better she did, but she kicked with .3 to go! I am so proud of her!

They had an award ceremony afterward, and I

got a gift certificate to Medved (running store) good for a pair of Saucony shoes! Pretty excited about that - will have to go get the pair before I head off to Saratoga on the 20th. Any recommendations on favorite Sauconys?

Overall, it was a great race and a victory for both me and my mom.