Last Long Run – DONE!

Woo hoo!  I’m doing the happy dance!  Just finished my last long run (well, it was only 13.1) and even though I was tired, I ran pretty well. 

The first 8 miles I ran at a nice, easy pace and the last 5 miles I picked it up and ran between an 8:35 to 8:45 pace.  My total time for the 13.1 was 1:58:03 – not fast but, then again, that wasn’t my goal. 

For the next two weeks I’ll take it nice and easy with my longest run being 10 miles.  What a switch that will be for me, especially after loggin 4-20+ mile long runs and several 17 or longer mile runs.

Let the taper begin!

Tapering

Well, I can’t believe it but I’m already in taper mode.  Where did the weeks go? 

For me, tapering is a challenge.  I never feel like I’m doing enough running and I always feel like I’m eating too much food!  However, I understand the wisdom behind the taper…let your body rest for the work it’s about to do.

My question is:  How long should the taper be?  Some argue two weeks, others three.  What do you think?

Yahoo!!! Gotta love 22!

Gotta love 22 miles, that is. 

Tomorrow marks my longest run before my marathon – 22 miles.  I’m psyched!!  I just love getting up early on a Saturday morning, lacing up my shoes, and heading out for a few hours of running.  Usually I run with girlfriends, but this Saturday I’m opting to run alone as I probably won’t do a lot of talking on marathon morning and I want to practice running silently (a real challenge for me!). 

Several local runners ask me what my secret is to keeping my attitude positive toward the long run.  Hummm, this is an interesting question to which there is no quick answer.  I guess the single biggest influence on my mental fitness is yoga.  Emphasis on being present and on breathing in peace, love, acceptance, and joy helps my focus remain positive.  

Tomorrow I’ll attempt to run the last 8 miles at my goal pace, 8:45.  I’ll let you know how it goes!

Happy weekend to all and happy running!

Rochester Marathon 2008

 

For the second consecturive year I was asked to run on a women’s masters relay team for the Rochester marathon.  Of course I jumped at the chance!  Pictured above, from left to right, are Mary, Deb, myself, and Diane.  When I tell you these ladies are fast, I mean to tell you they are FAST!  I felt honored when they asked me to join them for the run.

No one, not even the meteorologists, could have predicted the record-breaking heat and humidity we experience in Rochester, NY yesterday.  The conditions were oppressive, reminiscent of last year’s Chicago Marathon.  I was so grateful that I agreed to run on a relay team instead of running the entire marathon!  My heart went out to all of the marathoners and half marathoners; the weather couldn’t have been worse and so many people ended up in the medical tent and the emergency room of a local hospital.

Since I was the 3rd leg, I had a lot of time to warm-up (1.5 hours) and get nervous.  I really wanted to run well for my team and I just felt like butterflies were zipping around in my stomach while I waited for Mary to tag me.  My nervousness paid off and I ran my 7.5 miles in under an hour.  I was psyched!

I’m proud to say that we took 1st place.  What a thrill!  In fact, all of the teams that raced for GRTC ran well with 3 placing in the top 5 out 97 teams (my team was 5th)  GO GRTC!!

Should you go farther than 20?

Yes, that’s my question:  Should you run farther than 20 miles during your marathon training?  What are the benefits?  I’d love to hear your opinions!

Saturday I ran an incredibly difficult almost 21 miles.  My girlfriends and I ran up and down hill after hill and only stopped once to refuel our fuel belts.  For me, it was one of those runs that just felt tough the entire way.  You know, the kind of day when every mile is an effort.

What got me through this run was my mind.  Somewhere around mile 13 or 14 I let a few negative thoughts creep into my brain.  “I’m so exhausted!  I just don’t have it today!  I want to stop!”  But then a little voice (I call it my yoga voice) broke in and said, “Hey, just be present.  Right now your feet are moving and you’re doing it.  Keep it up!  Shine! Be present, be present.”

So, I kept going and finished in 3:06 and change.  The mind is miraculous!

But I have to wonder, do you really need to go that far in training runs?  Thoughts?

1200m Repeats

Yesterday I set out to run my track workout on a beautiful, cool 66° late morning.  By the standard of most, the conditions were perfect for my 1200m repeats.  When I arrived at my favorite track after my warm-up, I was amazed at how difficult it was for me to maintain my 5:30 pace for each of my repeats (I ran 4 with a 400m recovery between each). 

After I finished my 8.7 mile run, I sat and reflected on why this was such a challenging workout.  I came up with a few reasons.

1.  Keeping a consistent pace around a track is TOUGH!  In the winter months, I do my speed workouts on a treadmill and I’m always amazed at how much easier they are.  I guess that’s because the machine sets the pace, you just have to keep your legs moving.  On the track, it’s your legs that set the pace and it’s not easy to maintain it for 3 laps.

2.  After 4 days without a rest, my body is tired!  So, I ask myself:  Do I gain more fitness by pushing hard when I want to run easy?  Or do I risk injury?

3.  When you amp up your training to 55 to 60 mile weeks that include hill repeats, track workouts, and long runs of 20 or more miles, you need to eat more calories.  This shouldn’t be all that difficult!  What I’ve started doing is eating peanut butter on a banana before a run. 

4.  Mentally, I don’t encourage myself enough on these runs.  When I know I have to do 1200m repeats I tend to silently say, “Oh no!  I hate these things.  They’re so hard!”  Instead of, “Well, this will be a great workout and I’ll be so much stronger on the long run because this.” I have to remember to shine, especially when it comes to longer repeats.

Training for the week of August 11 – 17, 2008

Rest weeks are always welcome in my world of running and this past week was an opportunity to for my body to enjoy a little rest and recovery.  Having completed a 50 mile week that included a 20 mile run the previous week, this was such a great break.

Rest weeks are not weeks absent of all running and cross training, however.  I still did my track workouts and long run; each run was just shorter runs than the previous week.  Also, I added an extra day of yoga and if you’ve ever done Power Vinyasa, you know that it’s no joke. 

My continued focus is on keeping my mind positive and running easy on easy days. 

Monday, August 11:  Track Workout #1 – 6 x 800m in 3:40 with 400m recovery.   After a 2 mile warm-up, I started my 800m repeats.  For me, the first couple are always the most difficult but after I get into the groove, I love the repeats.  I find that they keep my mind focused and the time goes by so quickly!   Total Miles for the day= 7.3.  Yoga day.

Tuesday, August 12: Easy run. 6.25 miles at an 8:53 pace.

Wednesday, August 13: Easy run.  5.20 miles at 8:49 pace. Yoga day.

Thursday, August 14: Long Run. 12.1 miles at an easy 9:06 pace. In the spirit of rest and recovery, my long run was only 12 miles today and I keep these miles easy.  Typically, I run the last several miles at goal pace but not during a rest week.  I enjoyed a great run and incorporated several moderately long hills in the course.  Yoga today.

Friday, August 15:  REST!

Saturday, August 16:  Track Workout #2.  12 x 200m in 50 seconds with 200m recovery.  Total miles for today: 6.25.

Sunday, August 17:  Easy Run.  5.5 miles at 8:49 pace.

Total Miles for the Week= 42.2

I ♥ Marathon Training

It’s true:  I love to train for marathons.  About 7 years ago, the marathon bug bit me and I’ve been in love ever since.  There’s just something about the challenge of 50 to 65 mile weeks, the thrill of the 20+ mile run, the whittling of the waistline, the tired quads, the peaceful mind that keeps me coming back for more.

It seems like just yesterday that I laced up my running shoes and set out on my first 20 mile run.  I vividly recall the hours I spent planning for that run:  mapping out routes, planning nutrition, packing my fuel belt, setting out water.  Boy, have things changed!

Thanks to the invention of the Garmin 305, I can run just about anywhere and know exactly how far I’ve run and at what pace.  Knowing that my body needs GU after 45 minutes, I can quickly estimate how many to take on any given run.  And water?  Well, I just make sure I run by a few stores and keep my water bottle at least 1/2 full at all times.  The 20 mile run has gotten so much easier!

Running 20 miles is still challenging, but I don’t dread the distance any longer.  Maybe that’s because I usually run that distance with at least one friend.  Last Saturday I ran my 20 with a very large group and it was great.  Once again, 3 of us ran the last 5 miles at goal pace and got faster as we ticked off each final mile.  I love running negative splits; it just gives me such a great feeling of accomplishment!

This year I discovered a new product that has helped relieve leg cramps:  Enduralyte Tablets.  To me, they’re magic.  I take two just as I start my run, and two every hour after.  They keep my quads from feeling like rigor mortis has set in both during and after the run.

I’ve also discovered the benefit of running slowly for the first several miles.  My legs stay fresh and I handle the hills with much greater ease.  As an added benefit, I can chat endlessly with my friends.  I’ve found that running the last 5 or more miles at goal pace makes me a much stronger runner and forces me to tap into my mental energy, my shine.

Finally, I’ve learned the restorative and strength-building power of Power Vinyasa Yoga.  Practicing 2 to 3 times each week since early last July, I’ve noticed a dramatic improvement in my core as well as my upper body strength.  As a distance runner, it’s difficult to maintain flexibility but the yoga has definitely helped.

Although marathon training takes time and can be challenging, it doesn’t have to be drudgery.  For me, it brings strength, peace, confidence, and companionship.

Steamtown, Here We Come!

One of my goals for this year is to travel with friends to marathons.  For too many years I’ve gone alone to wonderful races in wonderful places, and while I loved the marathon itself, I longed for the companionship of friends and fellow runners. 

My wish is being granted!  On October 12, 2008 my girlfriends, Karin, Amy, Carolyn, and I are running the Steamtown Marathon in Scranton, PA.  I’m so excited!  We’re heading to Scranton on Saturday and returning Monday morning.  This is just exactly what I’ve dreamed of for so, so long!

With our spirits high in anticipation of the marathon, we set out for our 18 mile run last Saturday with 4 other women.  What a wonderful run we enjoyed!  I typically run with men and, I must admit, it was great to go with all women.  We ran the first 13 miles at an easy pace and laughed and talked and I even sang them a few tunes. 

For the final 5 miles, Kathy and I picked up the pace to an 8:35 and finished our final mile at an 8:04 pace.  While this wasn’t easy and not much chatting was occurring, it was a great workout.

This Saturday calls for 19 miles.  Really, 19 doesn’t sound all that bad to me.  When I’m with friends, the time just seems to fly by.  For years I ran every run alone and I missed so much.  I’m so thrilled to have friends who share my passion for running and actually don’t mind spending 2 or 3 hours on Saturday morning sweating with me!

Shine On

Without a doubt, my favorite cross-training sport after biking is yoga.  Specifically, I love power vinyasa, a form of yoga that is practiced in a hot room.  At my yoga studio, Breathe, the yogis are outstanding and spend a portion of class helping us set our intentions and reading pearls of wisdom from their book (don’t know the name). 

This Wednesday evening, I went to Mary’s 7:00 class assisted by Michael.  It was wonderful.  Not only was it a challenging workout, it was also a great reminder to me to practice being mindful.  Mary led us through a breathing exercises instructing us to, “Breathe in acceptance, breathe out gratitude.  Breathe in peace, breathe out joy.  Breathe in love, breathe out compassion.”  All week I’ve practiced this:  in my car while driving in heavy traffic, at school with my unruly summer school students, at home going about my daily chores. 

Mary also instructed us to let our bodies move through our vinyasa without thinking too much about each pose.  She said, “Put your shine on and flow!”  I got to thinking about that phrase, “Put your shine on”, and I realized that it could be a wonderful mantra for running.

How many times I’ve allowed my mind to think negative thoughts while running!  Too often I’ve thought, “Man, this is so hard today.  My legs are so tired.  My pace is so slow.  I should be running so much faster”  Instead, I should let go of my thoughts and let my body run, focusing on putting my “Shine on”. 

So, what does it mean to “Put your shine on?”  To me it means to happily run my miles with the strong legs and heart and lungs that God has so richly given me.  It also means to love my run, to love myself, to smile, to enjoy where I’m at at this present moment and to not dwell on where I should be or where I want to be with my run. 

Tomorrow as I run my long run I’m going to focus on putting my shine on!  Where ever you may run, may you shine!