What happened to the mega mileage?

It is generally a sign that things are a little rocky if I stop blogging.  And if you've been following things since Thanksgiving, you can do the math and figure this out.

In November, I started off on a mega-mileage cycle.  In 4 weeks I ran 67, 58, 70, and 42 miles.  I was feeling great.  I couldn't believe how much running I was doing, but I was absolutely loving it and felt ready to take on another month of it. Then I started the second cycle: 68, 61 miles.  And then I could tell at the end of week 6 that things were a bit rocky.  My legs ached doing the double runs, but that was normal, right? And my pace had slowed down on the runs, but that was normal too. But by New Year's Eve, my last run of 6.1 miles took nearly an hour.  New Year's Day, I trotted it out for 3.4, and then took a few days off.  Still wasn't convinced though, and was pretty bummed.  Instead of a week where I would go sky-high in the mileage, and hit a new PR of 75 miles, I scraped by with 30. It wasn't quite knee pain, but the knee was definitely sore and I couldn't ignore that. I e-mailed Sarah and asked for some unscheduled running time - no plan, no schedule. The following week, I started to add in those old ITB exercises. 

My best friend Kathleen, her dog, and me in Providence

Say what? If you didn't know me then, you'll know now that in Winter 2010-2011 I developed ITBS on the cusp of training for Boston 2011. Thanks to my mom pushing me into physical therapy, I got a set of awesome exercises that strengthened my leg to a 3:27 PR. I used to do those twice a day, but after the marathon, I would only do them sporadically.  But now, I am back into the groove of doing them.  It also helped that two weekends ago, I spent the weekend in Providence with my best friend, Kathleen.  She was my first running buddy in high school, and used to kick my butt on 3 mile runs.  I remember asking for walk breaks or to slow down. Anyways, we had a wonderful weekend together, including a couple of nice 3 mile runs through Providence. It did the body good too. Time together with the important people can just work wonders. Only ran 18 miles for the week, but I did not care.

The semester started last week, and I returned to running 4 days a week, with 3 days of cross-training. 6 on Tuesday, 7 on Thursday, 7.3 on Saturday. My legs weren't complaining anymore, so I opted to try a longer run on Sunday. I ended up covering 11.5 miles in 90 minutes, and I felt like I was in such a good rhythm.  Everything just flowed - I didn't feel tired, my knee didn't hurt, and I felt great. 

And with that, I solidified my race schedule for the spring, and commenced a training cycle. 4 days of running, with 3 days of cross-training. My rust-buster 5k is less than 3 weeks away, and then after that I'll have 4 weeks before my next race. The Cherry Blossom 10 Miler will be my big race on April 7th.

It's hard to admit one's limits. Bodies can only take so much.  For some, that's 30 miles a week.  Or 100. Or if you're Deena Kastor back in her Olympian days, 140. I learned that I cannot reasonably run 65+ miles a week for more than a couple of weeks. And that's okay.  Sure, I'd love to be like some of you and crank out 5 weeks of 70 mpw, but that's not me. The mega mileage was a great experiment, but it also taught me a great lesson too.

We each have our own unique system and set of capabilities. Learning about what works for each of us is all part of the adventure on the open road.

Cheaters Never Win: Shimmer in the Darkness

Last night I started watching the Lance Armstrong/Oprah interview, and frankly, I wanted to kick him in the pants.  USADA called it the most sophisticated doping program, and I believe it.  Because frankly, America watched in amazement as this cancer-comeback kid grabbed title after title in the Tour de France.  We poured money into LiveStrong bracelets and supported the charity that he was the face of.  Livestrong is an incredible charity, and played an important role in my grandpa's life.  So I can't rip him entirely apart, because he did a lot for the fight against cancer.  But.
I am looking at a liar, a manipulator, a bully, and a cheat.  Thirty minutes in, I had seen enough.  He can explain away everything, and say that his cancer provided him with justification to do anything to win, but no.  He lied, he cycled across the finish line of some of the biggest competitions in the world knowing that it was through blood doping and EPO that fueled his victory.  And so I'm done reading all about his plan, his rise to fame, and all of the garbage now.
Cheaters never win.  Lauren Fleshman had a great post about it.  99% of the athletes are not doping.  It dirties the sport and threatens to take away the purity of our beloved sport.
So, a big role model bit the dust.  But, there are still so many to go around.  Deena Kastor, Meb Keflezighi, and Shalane Flanagan are all American Olympic medalists and they didn't lead a covert operation to switch out their blood in order to do so.
Our world keeps getting a little darker as stories like this.  But it's those who keep winning and fighting in the face of all of that take away the tarnish and put back a hint of a shimmer.

2012 in review

A year in review:
Oh two-thousand-twelve
So many details to delve
Into, the running
the racing felt stunning.

Aimed for shorter distances instead
Found there was nothing to dread.
There was no 26.2
And I found I didn't say "boo hoo"
A year without a marathon
There were great races I stumbled upon.

Ran my first track race
Four searing laps at a grueling pace
San Fran opened her golden gate
Winning a race sure felt great
Army Ten Miler was run Army Strong
I could keep the pacing all day long.

Three mythical barriers went crack:
The mile, 5k and 10k took a smack.
16 races were run in all
Some in Rochester, some around the National Mall.

I ran from coast to coast
Doing what I love the most
High mileage and double days
Smiling amidst the Santa Cruz rays.

Began life as a professor
Kept each student from becoming a transgressor
Worked in California as the Dean
Kept the kids in line without acting too mean.

Met a new man who cheered me on
And became someone who I depended on
Found new joy beyond the run
Grateful for someone to share in the fun.

Oh two thousand twelve
It's time for you to shelve
And wipe the slate clean
In welcoming 2013.

PRs 1 mile: 6:02 /5:51 (May)
5k: 20:23/19:21 (October)
10k: 41:27/39:50 (November)
10M:1:23:18/1:06:10 (this was 3.5 years old) (October)
Miles run: 1900 on the dot
I aimed to get 4 glasses of water and 8 hours of sleep each day.  It didn't always happen, but I know I was more hydrated this year than any other year.  And I definitely made a more concerted effort to get sleep.

Goals for 2013:
1 mile: (A) 5:45 (B) 5:47
5k: (A) 18:59 (B) 19:10
10k (A) 39:20 (B) 39:40
10miler (A) 1:04:59 (B) 1:05:30
Get my dissertation proposal passed!

I spent the last few days of 2012 running and visiting with friends and family.  My boyfriend came into town and was able to meet some of my girlfriends from high school (and their husbands and babies -we are all grown up).

2012 is in the books - let's see what is to come in 2013!

Peace on foot

Merry Christmas, everyone!  We had a very nice Christmas in Spencerport.  It was just me, my parents, and my brother for Christmas Day, and it was a great day.  After my brother got on the train to go back to NYC, I laced up for a Christmas Day run.  I've never run on Christmas Day.  My dad and I went bike riding last year because it was 50 degrees, but I've never run.  I didn't run twice, like Mo Farrah, but I did head out to run 8 miles.
In a cold, weary world, and in a chilly little town, there is still peace on foot.  Hardly anyone else was outside as Old Man Winter yawned and the last winter rays of sun vanished from the sky.  Lights from the houses illuminated my path, as I meandered through my hometown.  There weren't many cars to dodge.  I had no pace expectations to hit.  My head was clear, my legs weren't too heavy.  It was just me and the run - nothing more.

Christmas on the Erie Canal

Near the end of the run, it had grown dark, and I unplugged my headphones to just enjoy the silent night.  But after moments of quiet, what did my perked-up ears hear?  Christmas carols.  From a nearby church, a classical version of "Frosty" was playing and could be heard from blocks away.  So beautiful and simple on Christmas Night.
I am neither ignorant nor delusional.  I know that life is not perfect, and that our world is flawed and can be cruel.  But on one night, the holiest night of the year, in the sleep town of Spencerport, there was peace on foot.

Racing on tired legs: Jingle All the Way 2012

A bit behind in my blogging.  The end of the semester meant writing went on the back burner, and grading papers and exams instead.  And after last Friday, I just needed some time for prayer and reflection - not the time for quasi-narcisistic blogging.
But I did race in December, and as part of my foray into mega mileage, I did want to occupy a bit of digital space recapping the Jingle All the Way 8k.  This is my raceiversary.  It was my first race in 2008, and I had no idea what I was doing.  I was jockeying for positions, wearing a Mickey Mouse watch, and when the race was a 10k distance, pleased to finish in 55:04.  2009 - 46:01, then in 2010 - 44:45. A lot has changed!  The race has been shortened to an 8k (4.97 miles) and moved from West Potomac Park to downtown DC.  In 2011, I ran 33:31 for the 8k.
This year, I was just racing for fun.  That week, I had already run 58 miles in what would be my highest-mileage week ever.  I did not plan to PR, as most of my runs felt slow (as expected) - I just wanted to go out and have fun.  I even went to a Christmas party the night before and got into the Christmas spirit(s) too...
It was pouring race morning - not exactly ideal weather.  But I didn't care - I was nearing the end of my big week, and I wanted to culminate it with this race.  I got to meet British Olympian Claire Hallisey - who lives and trains in Arlington.  I've seen her at this race before, and last year I even stood near her at the start, but I told myself that if she was back to defend her title, I would say hello.  I did, and said I was a big fan, and she was very gracious.  It is very cool that in the DC area, the competition is deep enough to include not just Olympic Trial Qualifiers, but Olympians!

A very well-dressed and speedy runner

Get this - I forgot my watch.  Which, for a race that ultimately didn't matter, it truly didn't matter.  I decided to just run by feel, and not sweat it out.  When we started, I could really feel the weeks of high mileage in my legs.  Not sore - just heavy.  Now, get a look this guy, who ran alongside me for most of the race.  At first, I just thought the dude was intercepting the race and crossing the street, but no, he was running 8k dressed like this.  I later found out that he was promoting his new line of minimalist dresswear for men.  Who knew?   A lot of people swarmed to the front, and I just let them go - might as well just wait until later to pick them off.
But really, I just wanted to lock in on a reasonably comfortable pace, which ended up being alongside fancy pants man.  I had no idea what the pace was, but I was having fun watching everyone (there were almost 5,000 runners, and a lot of costumes).  When I got past mile 3, I started to work at picking off some girls.  Honestly, this is probably one of my favorite parts of racing.  Often referred to as being the hunter, when you come from behind and pick off people.  Ir is much better to be the hunter than the hunted, running scared (which I've also done).  It makes me not think about the pace or distance left - my sole charge becomes working to pass each one.  It's a great distraction.

A really fast elf

This course has a few hairpin turns that are a bit challenging.  I thought I had completed all of them, and I could see the finish line. But nope, we got diverted to the left (very misleading) for one last mini out and back.  And look who was in front of me now!
Yes, a big costumed runner who I just could not pass.  I was doing everything I could to kick, but the legs weren't having it.
I finished in 33:13 - techinically a 20-second 8k PR.  6:41 pace.
A couple of points to keep in mind - I've run both 10ks and a 10 miler at a faster pace.  But not on such mileage.
And I was reflecting about this too, because in my first week of mega-mileage, I ran a 40:24 10k.  That's 6:31 pace - how come I was running 10 seconds per mile slower for a shorter race?  Well, 3 weeks in, and that cumulative mileage began to set in.  Instead of just a few days of high mileage, these legs had covered 182 miles in under 3 weeks - no wonder I was running slower.

Running happy and light in my 10k PR

That afternoon, I ran 7 miles, to bring the day's total to 14 miles and ending my highest mileage week ever - 70 miles.  Wow!  Sarah was right, it wasn't too hard to get up to that high volume.  Sure, I was tired and sore, but it was in fact doable.  It did make me pleased about my 8k effort.  I've often read about elite athletes doing races "on tired legs" and for the first time, I got it.  I've also commented before in some of my PR races that I felt light and easy.  This was not the case, and I offer the following photo comparison from my 10k PR (left) and the Jingle All the Way (right).

Tired legs

This was not a light and easy feeling.  However, I was rewarded the following week with a "light" week of 42 miles for the week.  Running almost 30 miles less gave me back some spring in my step.  It even meant that on a 10 mile weekday run, I covered 12k on 12-12-12 in 59:55 (8:02 pace) - good enough for 12th place in a virtual run 12k challenge.  I generally don't do my easier runs that fat, but with a bit of rest, amazing what the legs can do.
This week, we are back to a 68 mile week as I begin cycle 2 of mega mileage.  Happy to have arrived home today - where I'll certainly get good home cooking to fuel those runs!

Running is like Jenga

Say what?
Those who know me well know that I love extended analogies.  Hear me out on this one.
Running and training, as I have learned over the past few years, is not a house of cards.  When you build a card house, you have to use total concentration and perfectly align the cards at the precise angles.  Otherwise, one false move, and boom, the whole things falls apart.  I used to think this way about training.  I wanted to make sure every single run that was scheduled, happened, and that I hit every single time split and expectation.  This is not healthy, nor is it the correct approach.  It ultimately makes an inflexible runner, unwilling to bend or adjust to anything.  It made me neurotic, obsessive, and probably not that much to be around.
I've learned more and more (particularly this season), that running is more like the game Jenga.  You have a huge stack of wooden blocks, and the challenge is to delicately pull out the blocks, one at a time, and make a higher structure than you ultimately started with.  There is a lot of creativity with this game, and a lot of strategy. If you pull out too many blocks in one area, it will topple over.  However, you can really stack the tower very high if you play it smart.  And this is the kind of approach you need to have with running.  A fixed, rigid approach and mentality will not pay off.  In Jenga, if you pull out the middle block every time, you've built a sturdy structure, yes, but you won't be able to get that high.  But if you manipulate smart, you can accomplish a lot in the game.
I have had seasons where I never missed a run, nailed or exceeded every workout.  This fall, particularly during a challenging end of August/early September, I had training weeks of missed runs, shortened runs, and workouts that did not meet expectations.  Now granted, I settled into a good rhythm and then had 2 months of very consistent training, plus cumulative years of training to boot.  But it culminated in some big PRs - in part probably because I didn't freak out and try and run (or run hard) on the days when my body was less than willing to do so.
I am halfway through my highest mileage week ever.
Monday: 8 miles in the AM, 6 in the PM = 14
Tuesday: 4 miles in the AM, 6 in the PM = 10
Wednesday: 8 miles
Thursday: 10 miles
Working my way to 70 miles!
Yesterday's run was proof that running helps me think and makes me a better student.  I had a big dissertation meeting with my advisor, and my run beforehand cleared my head.  I planned out my major talking points during the 8 mile run, and then sat down and wrote out a mini agenda/outline.  When we met, she said I had made good strides this semester (I found the term "strides" to be quite fitting) and that had developed a clear project.  Progress!  Encouragement!  Just what I needed to hear - that this cumulative work had been paying off.
Maybe getting a PhD is like Jenga too...

Easy Does It

 I've seen conflicting views on easy miles.  Many look at these as recovery days.  Some call easy days "junk miles," meaning that they don't really count or add to training.
Easy days, where the pace doesn't matter, just getting the distance in, are very important.  Moreover they are not bad - they do help.  During my training cycles, I'll have 3-4 days of easy runs.  They range from 5-9 miles most days, and most days I don't even wear a watch for them.  It'll all about just getting cumulative miles.  Sure, it would be nice to push a 5 miler a little and get it done in under 40 minutes, but I'll take my time, and maybe run 9 minute pace.  Or 8:30.  Or 9:15.  It really doesn't matter.  I've had days leading up to a PR race where I've done my runs at a pace 2 minutes slower per mile than race pace.  And it can be a bit unsettling - during a taper or easy week, you feel like you should have a little more spring that whole week.  But easy does it - ease the mind and not worry about times.
This is coming from someone who can be neurotic about times.  Easy does it.
All my runs now are easy runs, and the pace really has varied.  Almost nothing has been faster than about 8:10 per mile for my runs since the mega mileage segment started.  I finished November with 161 miles - not too bad since that also included a week of no running!  I was supposed to hit 65 miles last week, but a busy weekend cut shortened Sunday's run, and so it 58 miles instead.  A missed run here or there isn't going to make or break the next few months, so I'm not sweating it.
Really!  And even though the next few days are a bit mild, this cooler weather has been nice.  I ran 10 miles after work Thursday afternoon, and scarcely broke a sweat!  Plus, I love that brisk feeling of stepping out into the cold - very exhilarating.

The photo company from the Veteran's Day 10k - when I broke 40 minutes - just uploaded their race pictures.  I have to say, Swim Bike Run Photography does the best job taking race pictures, and they let you download the pictures for free.  I had written on this race that I felt "light" - and for once, the picture captured that too.  This was coming in toward the finish, and I knew I was going to break 40, and I could not stop smiling.  And that sub 40 came after speed work, yes, but also a lot of days of easy-does-it running too.  Lesson learned.

How do the elites do it?

Yesterday marked the beginning of week 2 of mega mileage.  I ran 68 miles last week - a new weekly mileage PR by 8 miles.  Other than the Thanksgiving Day 10k, which I raced at 6:31 pace, all of the runs have been slow.  But slow does not necessarily mean easy.  I'm trotting it out like no other.
How do the elites do it?  70 miles per week is maybe what someone running the 5k distance at a professional level may do, and those doing the marathon may even do double that distance.  I am fully aware that the professionals have the following advantages:

• This is their full time job. 
• They have access to therapists and masseuses 
• This is their main focus per day.  
• They have sponsors who help supply them with proper nutrition
• They have access to world-class facilities

And here I am, not even at sub-elite status yet, trying to wrack up considerably high mileage, certainty high for an amateur.  It can be very exhilarating, knocking out that kind of mileage.  On the other hand, it is friggin' tiring too!  My legs definitely feel it, and while a singular 8 or 13 mile run wouldn't accrue that much soreness, doing then in back-to-back succession does the trick!  Sunday morning I ran 13.5 miles, and that was definitely a shuffle.  It's so funny how you can have speed on one day, and then just a few days later struggle to run 2 minutes slower per mile than race pace.

Aptly timed, Kara Goucher posted a video about her life as an elite marathoner: http://innovationforendurance.msn.com/videos/running/96  Way different than mine!  

Today was a single day of running: 8 miles, which I waited until the end of the day to do.  It was nice and cold, but not raining (which it had been doing all day), that I knew I wouldn't get too hot.  My legs felt a little tired, but not as much so as they had in the past few days.  I've lately been doing a lot of my runs around campus, rather than the Mall.  They are much hillier that way, and I have a lot less traffic to deal with.  Anyways, I was at mile 5, going up a very steep hill, and then there was that magic moment.  My legs "unglued" - you may know the feeling - where all of the soreness evaporated and I felt like I could go on forever.  It's moments like that when I know I am a distance runner - that it takes over 40 minutes/5 miles to warm up and feel good to go.

Anyways, I always love trying new things in regards to running, and I am enjoying the mega mileage experiment.  I don't think I'll ever run out of new things to experiment with.  I've been at this for four years now, and still am learning new things each season.  

Race with Grace 2012: Mother/Daughter Race

Happy Thanksgiving!  I got home Wednesday afternoon, and promptly threw on my shoes for my second run of the day.  6 miles in DC, 4 in Rochester.  This weather is beautiful - perfect fall running weather!  The mileage is racking up: 12 on Monday, 6 on Tuesday, 10 on Wednesday.  I signed up for the Race with Grace 10k, which is my annual Thanksgiving Race in Hilton - this is the fourth year I've done it.  And more exciting was that my mom was going to do it too!  She was sidelined with ITBS last  year, but has been running strong since her big half marathon in September, so we were good to go.
While I would be donning my racing flats, I wasn't aiming for anything big.  Particularly with the volume of running, having run 10 miles the day before on Wednesday, I was not concerned with hitting a big PR.  Still pretty stoked about my 39:50, and with this course being a little hilly, it was my goal just to beat my course record (42:15) from last year.
But I wasn't going to take myself too seriously.  A friend of mine who I worked with in Santa Cruz lives in Rochester, and we got together last night and had a couple of glasses of wine.  Was nice and relaxed - no problems falling asleep this time!

It's funny how different my race morning in DC looks compared to Rochester races.  In DC, it's just me up early - it's very quiet, and I go to my races alone.  I'm very much just in the zone.  At home, it's more of a family affair.  We have breakfast together, drive to the race together, etc.  I kissed my mom good luck, and took my spot near the start.  Last year, I was the 15th woman, and I was sure that even with tired legs, I could advance a bit.  I didn't really know how my legs would feel - they seemed a bit heavy during my shuffling warm up.  But when the air horn went off, I just took off.  The pace felt fast, and it was - the first mile was 6:09.  Whoa, back off lady, this is not a 5k.  By mile 2, the pack had thinned out a bit - I was running with a few guys.  I figured I should ease up a little, and came through the second mile in 6:20.  Still fast, but it felt like I could sustain something closer to this pace for 4.2 more miles.  This course is pretty quiet when you get going, so I was just trying to focus on my breathing and staying even.  I came through the 5k in 19:58 - was clearly slowing down, but I still felt in control.  There were more hills in this race than my PR one, and so I was trying to save a little for each of those.  At this point, I had passed a few women and had my eye on another.  It's hard to tell when someone is 50 yards ahead of you how long it could take to pass them.  It took about a mile to finally pass her, and then I wasn't sure how much of a gap I had left between us.  But the breathing and footsteps I could hear sounded like men's, so I was hoping that I had definitively passed her.  I was starting to feel tired around mile 4 - 25:50ish, and was trying to assure myself that it was just 15 minutes left.  I was torn between trying to pick it up - I could see another woman about 100 yards in front of me - or just holding steady.  Each of my mile splits had slowed by a few seconds, and I was completely okay with that.  I picked off a few more guys, and was just trying to hold steady.  That last .2 is heading into a parking lot, and then a sharp last turn.  I could see my dad waiting close to the finish, and was very happy when my time flashed up.
40:24
6th woman (out of 537), 2nd in age group
61/1133 overall
A course best by almost 2 minutes, and only 34 seconds off my PR.  Yesterday's 10 miles and 2 glasses of wine didn't really hold me back!

The winning mother/daughter team

And now it was time to wait for my mom to come in.  She finished in 56: 35 - a big PR from her 1:04 at the NY Mini 10k in 2011!  She was pleased and ran a very strong race.  We hung around afterwards (since it is local race, we know a lot of participants), and not only did I place 2nd in my age group, but we won the mother/daughter category!  That was the first time my mom ever won something.  So, it was a big morning overall, and a lot of fun.  My brother just came home in time for dinner, and then the whole family will be reunited.  A fun day, and lots to be thankful for.

Drawing back the curtain on the new plan

There is always a next great adventure.  Whether it’s a new job, moving to a new place, a new relationship, there’s always something new.  The day in and day out will change at some point, and it’s always healthy to shake the dust off of a routine and try something new. 

Soon after my Army Ten Miler, Sarah said that she had wanted to experiment with something new to my training routine.  It wasn’t going to be a part of my fall season race schedule, but in between the fall and spring seasons.  This was particularly because I’ve gone almost two years now with no ITBS problems – I had built up a lot more strength in my legs.  Last year, the Thanksgiving-New Year running was very much ad hoc – run or swim as I felt, but no speed, and no reason to get in more than 30-35 miles per week.  But now, we were going to experiment and do something that she has done between training seasons...

High mileage.  She said that I’d quickly get up to 70-75 miles per week.  I looked pretty startled, and told her the most I’d ever run was 60 mpw, and that as during marathon training.  Sarah said that it’s actually not that shocking to do a “strength segment” like this.  How can you get in that kind of volume without injuries?  You take out the speed component.  So normally, I run about 40 mpw, with 2 speed workouts thrown in a week.  There won’t be any speed, just high mileage.  Apparently, you can do one (speed or strength) but not both, at least not for a while, because that’s when injuries are most likely to occur.

So, I am diving into a very high mileage segment.  There will be lots of double days, when I’ll run in the morning and at night.  She said that the first two weeks are quite an adjustment “And you just feel like crap, but you’ll get past that.”  Ultimately, the point of doing this (other than clearly not having to worry about holiday pounds – right?) is to really build up strength during the “off season” and when I come back to the more cyclical training in the New Year, I’ll be read to switch gears and add back in the speed. 

Sure, I needed a little convincing, but really, I think it’s going to be very cool.  This is what I love to do, and a lot of times, I divide my cross training days into two workouts (swim in the morning, lift/core work at night) to simiulate that feeling.  May as well make it a reality!

Plus, there is something about going into the unknown – in this case, ramping up my mileage.  I have dreams someday of running 100 mpw training for a marathon.  The only way to get to that point is to start on a smaller scale for shorter-distance training.  

Today was day 1 of mega mileage.  8 miles in the morning, 4 miles in the afternoon for 12 miles for the day.  So excited.  Felt like a champ suiting up twice today.  I'll get up to 65 miles this week: half done in DC, half done in NY (going home for Thanksgiving!).  It's a good way to change things up, and I am looking forward to seeing how things pan out in this segment.