Running week of 11/29 - 12/6

[katluvr]

WOW! Inever started the weekly running thread! But here it goes....
"Long" run was Sunday. It was supposed to be only 10 this week, but I added a mile as I missed a run and tyring to keep total mileage up.

I got a bit of a late start...see on Sat. it was football and tailgating. So not only was I tried, but had just a few too many beers (Yep, same story different week!).

But I did 11 miles, avg 10:49 min per mile pace. So I was pleased. Stood in the pool post run (feels so good). But was very tired rest of teh day and it was time to decorate house before company and the annual X-mas party coming up this weekend.

I am set to run 7 miles after work today. I think it will be very slow and mentally tough. I am tired and sooooo busy!

Happy running week!

[zoom-zoom]

Trying to hit 30mpw through Christmas. I know the week after that is going to be pretty much a loss, as we are heading to Vegas for 4 days on the 27th (for our 13th anniversary). I want to reach the 1800 mile mark for '09. I just finished my lowest running mileage month of the year in Nov. (100.5). I blame my new bike!

Yesterday I ran 7...felt really stiff and my calves were tight all last night. Very odd. I wonder if starting to use new muscles on my bike is having an effect on my running muscles...?

Kat, kudos on your 11 and good luck on today's 7.

[roadie gal]

I got in another run outdoors yesterday. Any day now it's going to start snowing for real, so I'm going for each "real" run that I can.

I did 51 minutes (@5 miles?) on the local streets, with some hills. It felt pretty good.

My aim is to keep running 5-8 miles/run about twice a week during the winter. We'll see what I do since I bought a cross country ski pass and I also want to ski 3-4x per week.

[Jolt]

I did my 30-minute run in the neighborhood and found some new places, but it was kind of a crappy run b/c of some outer left knee pain (ugh). Seems to be a vastus lateralis trigger point yet again...time to dig out the roller! Doing too much sitting around really seems to disagree with me...I was a total bum over Thanksgiving and also have been at the computer a lot with school stuff etc. Those times tend to be when I get into problems.

[skhill]

Arggh-- the weather channel didn't have local info this morning! So I had to make a guess as to when the rain would get here, and I guessed wrong. My intended 7 miles became 3 when the chilly sprinkle turned into a cold downpour... But that last mile was pretty damn fast!

[katluvr]

Well......... (long one)
I had switched my schedule 4 mlier and 7 miler aroudn d/t long meeting at work. So yesterday was supposed to be the 7 miler...but I am so darn tired and I have in-laws and sister coming in (1st arriveo n Thrusday) and a X-mas party to decorated and prepare for AND clean house! So I stayed in last night to get things done! WHEW!!!
So I got up early this AM to get my 7 miler in. (NOt sure when I can do the make up 4 miler...so I may be 4 miles short this week).
I was pretty slow to start..but I kept telling myself it was OK and maybe slow 7 miler was good. About mile 3 I picked up and I was pretty much RUNNING the last mile to get er done! So 1:18 ish...not bad. Bit over an 11 min mile avg. (Did I mention it was humid, we are expecting that rain adn those storms. So starting to get muggy!)
Then a few comments were made to me on my run today and not sure what to think of them. Since I started running at 6 and although there are street lights, there are dark patches. So I run w/ my head lamp. (Love it!). So 2 guys were running adn one sad "nice light". So was he being a #@% or was he serious? Hmmmmm I wonder. Of course they were wearing grey and no lights at all. Peopel drive like bats out of heck in that neighbor hood.
Then I was nearing the end and this woman was walking toward me. She was a bit fluffy, but she looked like she was out to do some serious walking. As I ran by she said "I'm impressed". So what did she mean. Was she impressed that a short, stocky, non-running looking type was running? Or was she impressedin general that I was running? Or that I was fast? (NOT!).

Happy running to all!
K

[Veronica]

Don't read into the comments. These are people you don't know, you have no idea what they mean and should you really care what some stranger thinks?

Veronica

[OakLeaf]

Been climbing the walls with moving stress and the residuals from the quad injury (thankfully it's nearly 100% now). Missed a lot of running.

Finally got out this morning for an 11-miler, with 1375 feet of climbing. I was thinking on my way up a 21% grade, how my whole attitude toward hills has mellowed this summer, both on the bici and running. Hills just are, and whether I'm attacking or taking it slow, they don't defeat me.

For some reason I just couldn't get myself out for a run in yesterday's sunshine, even knowing that I'd be running in cold rain this morning. And because of deer season, I took a more open, less scenic route than I normally would (even with my hi-viz on).

This was my last long run in the hills for a while, so I was savoring the climbs. I sure will miss them.

[indigoiis]

I haven't run since last Thursday. Stuff keeps getting in the way.

The good news is, they say it's good to take a week off now and again. And on Friday, Saturday and Sunday last week I was outside from 8-5 each day doing a farm event, so standing (not running, tho.) But that's been it. Then Aunt Flo is visiting. Then my boss has me working through lunch.

I'll make it happen. Meantime, awesome runs to you all! Oak, 11 miles with hills - for a regular run or are you marathon training?

[OakLeaf]

Oak, 11 miles with hills - for a regular run or are you marathon training?

I am training for a marathon in May, but the hills are just where I live (in the summertime). There's flatland to the west of me, but too far to drive for a regular run. Because I'm up on a ridge, and I like to run on roads that are even less traveled than the ones we ride on, running from home is even a little bit hillier than cycling around here.

It was definitely a consideration, since I'll be training in the flats all winter, I didn't want to sign up for a spring marathon that was too hilly! Cincinnati and Pittsburgh got ruled out just because of the hills.

[colby]

(note to self, write a race report)

Haven't done much running this week. I walked with the dog. Done lots of yoga. Got a massage. Shuffle up and down stairs. I want to go to the pool and/or bike. Or maybe take a nap. Yeah.... a nap.

It may be a survival tactic, but I have to assume all comments from complete strangers are positive. I have to remind myself that I think on a different scale than many people do. For some people, running to the corner is impressive. Running one day a week is impressive. Running at all is impressive. You might have been "in the zone" and looked good, even if you weren't moving super fast. Looking good looks good even on slow people.

[colby]

(note to self, write a race report)

So, you all know I went into this with a 4 hour goal, and you already know that I didn't make my goal, but it was an exciting and fun race nonetheless. We usually do the weekend in Seattle, even though we're not really tourists and don't really want to shop. It's just a way to get away, focus on the race, and enjoy some time alone. My husband and I headed to Seattle on Friday morning, took the train down to our hotel, and went to the race expo before going off to a movie.

I checked in, got my bib/chip, and told my husband we can't buy the finisher shirts until I actually finish (he rolls his eyes EVERY time I tell him that). I was pleasantly surprised to see they added a size XS tshirt (they are unisex, but the difference is nice). We went back into the super expo to get the Free Stuff and race shirt, which was turquoise... they knew I was coming. It's a nice asics wicking tshirt. In the expo, I realized I forgot my race belt (again) so I bought a SPI belt - way cool! It holds about 6 or 7 gels (or a flask, or other misc items like keys and cards), the elastic is pretty soft, and mine has colored polka dots on it (fast polka dots) to go with my rainbow toe socks (fast rainbow toe socks). I almost bought a polar rs800cx heart monitor, but had to go back and convince my husband (read: myself) it was a good deal and a worthy purchase (in the end he forgot and I was busy, and I will now have to pay full price rather than race expo discount ). Looked at shoes, of course none in my size/shape. Found the awesome One More Mile people I posted about and bought two shirts (about running with my dog, and passing boys, awesome) and a sticker for my friend who isn't a runner either ("In my dreams, I am a Kenyan"). Outside the expo there is a sign making station where my husband sat down with gaggles of children and made me a sign. They pre-print one sign with logos like "more cowbell" and standard race stuff and the other side you get to write on, they provide colored pens and tables. For Ironman I'm not allowed to see the sign, but since it's "just a marathon" he let me see. It said "4:00 - go colbinator!" and "more cowbell" on the other side. A girl behind him made a sign that said "GO MOM! GOOD GOB!" (she crossed off the G and made it a J later, but I think "GOOD GOB" might mean more to Mom). A little boy in front of him made a sign that said "mom is beautiful." Apparently marathons bring out the best in your children. We dropped all of that stuff off and went to decompress with dinner and a movie (Planet 51 - cute).

Last weekend we were also in Seattle and I picked something up (actually, we ALL picked something up) that I'd been fighting off ferociously, but it was lingering. I was in denial that this would affect my race. Saturday, I had lunch with a couple of friends and we had pizza for dinner (well, fancy pizza, with real ingredients and not the greasy icky stuff). I found a bagel and cream cheese for breakfast the next morning, and went to bed early. I slept amazingly well considering all the ants in my pants. Also, the race doesn't start until 8:15, which is AWESOME. I was still hopeful about my crud.

The weather on Sunday was perfect. 50, overcast. I didn't need my insulating layer, my tri shorts would be fine (though I pined for my cw-x, I didn't want to pay for another pair just to rub the seams out of them again), and more spectators were sure to show up. I ate my bagel a little more than an hour before the race, drank plenty of water, then went to line up behind the 4 hour pacer. We counted down to the start... 8:15 rolled around, "runners ready...", airhorn, we were off!!!

As the starting horn went off, we got stretched out, and I had to catch the 4 hour pacer. I chased that woman and the 4 hour pacer pack for a long long time. It felt really good. My heart rate was high up hill, normal on flats. YES, this IS possible!! I chased her down 5th avenue, I chased her onto the I-90 express lanes, I chased her across the bridge, I chased her back. I chased her up hill, I chased her down hill. On the return trip, there's a slight uphill to the end of the express lanes as we head down Lake Washington Blvd. toward Seward Park. It was then that I knew something was starting to give. My head started to feel cloudy, and pressure started to increase. I checked my heart rate, which seemed to be stuck, not decreasing like it had been. I knew I would have to back off. I let her get ahead of me, I let her get out of sight, but I kept chugging along. I started walking aid stations (which are placed every 2 miles, with a couple of GU stops) but running solidly between them. This marathon felt so much better than any other I had ran, even though I ran the first 11 or so miles at 9 minute pace.

I hit the half marathon point at around 2:05. This is faster than I've ran almost any half marathon, including those that did NOT have another half to run. I think the only mistake I may have made was to tell my husband out loud at mile 16 "I feel like crap" - I tried to undo it the MINUTE the words came out of my mouth by repeating to myself that I would still make my A goal, I would still be happy, and this race still feels awesome, and that I feel awesome. It did help. Mile 9/16 were the points where I saw my cheering crew, which I believe everyone who did the Seattle Marathon would recognize... they were the ones playing cowbells and had "don't fear the reaper" playing on their stereo. They yelled for me, they made me smile. Go support crew!!

Those middle miles of the marathon are solitary miles. Around mile 18 I saw a good friend I expected to see, but she had an awesome "Go Colby! You rock!" sign, her 2 year old son playing cowbell, and a friend I didn't expect to see also cheering. I love those guys. I'd say mile 15 to mile 20 are probably the hardest - you're not able to convince yourself you're almost there, you know that big freaking hill is still in front of you, and it's just a grind. Those are the miles you train for. I knew the 4 hour pacer was too far ahead now, but I was hoping to stretch for 4:20 and definitely make 4:30. My husband caught up to me at mile 19 or so and asked if I was okay since I was "moving slower" and I said "I'm not moving slower, I'm fine, I can still make 4:20". That helped, mentally - to have to face "what the hell am I doing? I can still bust ***!" I allowed myself to walk up big hills - and even then only for 100 steps at a time - and aid stations. And, I made it the whole freaking way doing that. I have never ran a whole marathon. There's a big hill you cross as you go over to Capitol Hill, then you go down Interlaken, a very beautiful tree-lined area that is one of the reasons I love Seattle. It's not flat, but you wouldn't know it. Saw my cheering squad at mile 22 or 23 again, they were united, and I'd see them again at the finish.

I made it to mile 23 at right around 3:58 but the guy said 4:00 and that lit a fire under me. If it really was 4:00, I ran the next mile in 8 minutes, because I was at mile 24 at 4:08. Right around mile 23 or 24 you can see the Space Needle, which is right at the finish. Mile 25 I didn't catch, and I did still walk the aid station and drink some gatorade with water (I cannot drink it straight). Mile 26 came at the end of a stupid hill on Mercer street (whose idea was it to put a hill at mile 26 of a freaking marathon?). I hauled it that last .2 miles and passed people who were so out of gas they looked like they might fall over. I did it. The clock said 4:34 or something and I didn't care. It had a 4, then a 3, and then some change, and that's all I wanted. That was my A goal. I had adjusted my goals, I had RAN my first marathon, I had succeeded. I repeated to myself in my head the sound of Mike Reilly telling me "YOU ARE AN IRONMAN."

I got my medal, my legs started to stiffen, I stretched, I got my space blanket, I felt sweaty, I took my picture with my friend (who was all energized to go running, and in fact went running after she went home - some day she WILL be there next to me in her running clothes, even if she just runs the half), I went in and ate a couple bananas, a snickers marathon bar, and drank a ton of water. I also found out I had an extra gel in my hand, which means I didn't eat soon enough at least one point in the race - probably toward the start.

My devoted husband got me some lunch from PF Chang's down the street, I iced everything, showered, relaxed, and we walked (yes, walked) to Lake Union for dinner with the family. The waitress brought me two glasses of water so she didn't have to fill them so often.

If I don't carry the camelbak, walking the aid stations gets enough water in me, but running them does not. Always remember to eat and drink, especially in the beginning of the race. Pacers are good, but they go the SAME PACE uphill and downhill. That means if you know a flat or downhill comes after an uphill, don't sweat it - you'll catch back up. Drinking gatorade in the off aid stations is fine, but make sure to dilute or chase with some water or it grosses me out. Yes, I had to pee around mile 19. It happens.

I considered a marathon in early March. I can't do one later than that with Ironman at the end of June. I just don't know if I want to do that or just shift gears and come back awesome-r next year - what I learned now allows me to turn it into focus for Ironman's marathon (which I hope to run at least 20 miles of, if not the whole thing - last year I made it to 15).

Thanks for reading, distant TE cheering squad.

[kacie tri-ing]

Way to go!! I have never done one of the pacing groups, but they seem pretty cool! I feel like you would meet people doing that.

Was that your first stand alone marathon? I think you did a fantastic job, and I hope you are thrilled! Let us know what you are thinking about the march marathon! How are you feeling today? I remember feeling so hungry I could hardly stand it the week afterwards!

Great job! Take time to bask in your glory!!

[colby]

Way to go!! I have never done one of the pacing groups, but they seem pretty cool! I feel like you would meet people doing that.

Was that your first stand alone marathon? I think you did a fantastic job, and I hope you are thrilled! Let us know what you are thinking about the march marathon! How are you feeling today? I remember feeling so hungry I could hardly stand it the week afterwards!

Great job! Take time to bask in your glory!!

This is my third - my first was in 2006, my first real year running (or anything-ing, and probably 25+ lbs ago). Last year I didn't run one because of injury (only ran the half).

2006:
25-29 Female AG: 161/189
Total: 5:19:21
First half: 2:29:41
Second half: 2:51:24

2007:
25-29 Female AG: 112/169
Total: 04:55:40.8
First half: 02:15:16.4
Second half: 02:40:24.4

2008 half (recovering from injury, so I took it way slow):
25-29 Female AG: 608/840
Total: 2:32:29

2009:
30-34 Female AG: 79/137
Total: 4:34:53
First half: 2:05:26
Second half: 2:30:29

The pace group did make it feel like you were running with others, even if you weren't really chatting it up with anyone. This is the first time I've done the pace group (this is the first time I felt like I could commit to a pace group), I think it was a good thing, as long as you are comfortable with your ability to let go if you need to (or go faster if the group moves too slow).

It's funny you mention food. Today I had a feeling I haven't had in a few days: full. I didn't realize I haven't felt full in days until I finally felt full. It was a short-lived experience, but I definitely laughed at myself. I am not tracking calories this week, just eating whatever whenever. I earned it.

Congratulations, I am now... basically average at running.

[zoom-zoom]

Colby, you have made such amazing progress with each marathon. How was your training different from race-to-race? I have run 3 and the difference from my fastest to slowest was only about 3 minutes...regardless of training. My training for my most recent one was better than the first 2, but I lost my PR in the port-a-john (first time ever that I've needed to use one. I tried to hit the toilets one last time before the start, but the lines were too long...by 7 miles in I had to pee like a racehorse!). That kinda stunk!

Kudos on a great job, especially while fighting off some bug. If you are anything like me you will get sick with a cold any day now.