since I wanted to take advantage of my real-world bog.
Cheers, and happy running!
since I wanted to take advantage of my real-world bog.
Cheers, and happy running!
Weeks like these make it possible to reflect on a week and a month at the same time.
Ideally, I’d have had a different week of running to report than I do now. My plan called for another peak week of running ending in the third 20+ miler of the training season. It was supposed to be the last harder week before a three week taper.
The body decided otherwise. It didn’t really like last week’s last long run, with its addition of garden work, and particularly complained in the upper part of the hamstring. I think I may have actually strained it and I decided to take off a few days. I made it to Tuesday before feeling like I should really get on the road again, and with a healed hamstring I had a few good runs. Then I found the bottom of my hamstring near my knee acting up, struggled through the rest of the week, and ended the week on a weak 10k and 30 miles.
I’m not complaining. Most plans call for a month of taper, which I’d say I accommodated pretty well with my 30 miles and lack of any workouts. It’s only my own pressure to have one more hard week that could make me disappointed in this week. Looking at the month overall, I had my second highest monthly mileage ever… just shy of 200 miles, and this included a good half-marathon race effort, two long runs, and all the workouts I was supposed to. If I can’t follow the plan to a “T” during taper, at least I’ve done all the hard work well beforehand, as a lot of you readers pointed out to me last time. Thanks again for the words of encouragement and advice!!
Looking forward, I’m flying back to Berlin on Tuesday, so I may or may not run until Thursday (which is also my birthday). I plan on taking it easy again this week and making it healthy to Sunday, when I may make a possible appearance in the Berlin Half-Marathon. Most of all, I plan on making it healthy to the marathon, which is now only 2 weeks and 6 days away!!
In a slightly related note, being home in South Florida brought me to old stomping grounds. One of these is the longer-run route from my house to a Publix in Parkland, where my Dad always did some of the week’s shopping and which always made for a convenient pick-up. The route through these Parkland suburbs was always pleasant, a lot of mini-hills with ample shade and grass to run through (hard to find in South Florida!). And they took me past Marjory Stoneman Douglas High School, 5 miles from my old home. It’s hard to describe the range of emotions I’ve gone through since reading that news slip on February 14th and the subsequent reports. There’s shock, anger, hurt, disbelief, sadness, and a bit of hope seeing the conversation around gun control discussed a little more productively than in the past. Not that there isn’t more to be done- more ways of having constructive, civil conversation and actually seeing change that both sides can agree on, and this isn’t my political blog site, so I won’t expound on my opinions here. I can only say that these beautiful sunny skies continue to be tainted by the shooting at MSD (not Parkland High School, as I’ve noticed many are calling it-there is actually no such school), and it will probably take a lot of time to continue to heal from this. But seeing the outreach of the country and community does seem to help.
^ this right here is why I could never be the layout person for a magazine. I just can’t make up my mind about how I want to format my posts. But you get the general idea: update on training, another week, and in case you’re confused about which week, I spell it out.
But this week is special! It marks the official halfway point to marathon training, and you know you’re seriously “in it” when you start using any opportunity to bring the topic of marathon into conversation with anyone you meet, even strangers. Week eight, woo hoo!
Officially a “fall-back” week in the training, I think it went pretty well. I didn’t have any long runs and the bulk was easy running. I did, however, have a pretty intense 10 mile time trial that I can’t wait to tell you about.
gasp! Only one rest day?! And a run after an almost race? What?
What? is right. I also have no clue how the runs next week will look like and how I will feel. This week actually marks a diversion from the Runner’s World training plan that will go on through next week, since I have to adjust for a short trip I’m taking next weekend. And my SquadRunner team will know that I adjusted the second half of this week for the mission points. :-) I did get an extra 190 points from the adjustment, and I think I did it intelligently enough? Basically, the plan called for 5 tempo miles on Wednesday, a rest on Thursday, and 3 easy on Friday. Instead, I did 1 easy mile and 1 tempo km (to see just how fast I can run) on Wednesday, and 8 miles on Thursday with a 24 min. 5k thrown in. Then Friday was a rest day. There will be a time when I don’t need a mid-week break. This week is not that week. I wanted to have some chance to recover before Saturday, and honestly I just really like having one day of work each week where I can just go to work in a relaxed way without having to worry about getting the run in first.
And then Saturday…
but wait. Actually, I want to preface this by saying that I have a weird soreness deep in my gluteus maximus that Dr. Google diagnosed as piriformus syndrome. Sound familiar to any of you? This is the same hamstring thing I mentioned two weeks ago, but now I’m not sure it’s my hamstring. I really felt it during the 200 meter intervals on Monday (which were a lot of fun! It’s nice to just kick it out really fast once in a while), and then more so yesterday during the 10 miles. The weird thing is, it doesn’t really hurt. It just feels tight and I feel like I can’t get my full range of motion. I guess it’s good it doesn’t hurt yet, but I also want to figure out what it is and treat it before it gets any worse. In the meantime, apparently what I may have can come from sitting too much, and while I don’t think that’s my problem (if anything, I can’t sit for a single moment gosh-darnit Dorothea sit down and stop wiggling!), I’m going to be a little more proactive about it and see if I can figure out some of these weird yoga moves Dr. Google is recommending to prevent this thing from becoming a major pain in the you-know-what. Oh, and of course I’m calling my doctor tomorrow to schedule an appointment for ASAP. I’ll ask her about the weird foot bump then, too. (edited to add: I really did make an appointment and will find out on Wednesday what the deal is).
Okay, now about Saturday. I don’t know. It’s not that I went to an actual race and it doesn’t count as an official PR, but since it is my first consciously timed 10 miler and I met my goal within 5 seconds, I’m calling the PR. I was aiming for a sub 75 minutes, and I think that if I had been officially racing and known my times while running (I only ever knew my approximate pace), I could have done it. And even if I didn’t, I’m pleased with the way I motivated myself to keep pushing through the last miles and execute a run on my own this way. I can use this as a mental boost for the half-marathon in two weeks and while I didn’t feel amazing, I got it done and met my own expectations. Plus, it was an outdoor run and the sun was shining, which was actually also true of today’s run as well, so today I went out for a bonus 5k that turned into a little more because it was just so gosh-darned gorgeous (did you notice my southern roots, yet?). The mission points also had something to do with the unusual Sunday run. I’ll see how I feel tomorrow and then determine whether that was a good idea. I may take the rest day tomorrow, instead.
Other than the butt issue and continued niggles here and there, mostly in the feet, a few in the knee–all that I’m prodigiously fighting against with stretching, foam rolling and avoiding every single crack in the side-walk–running is going very well.
Next week is another week of an absent long run. I can’t decide if that’s a no-go in marathon training, but I also figure if Hanson’s plan runners get away with a lot of mid-distance runs, then so can I! I’m planning on doing regular amount of running (6-10 miles) that will tire me a little out, but not injure me. On March 5th it’s back to the regularly scheduled programming.
Hope you had a good week! Happy running,
This post brought to you by song of the day: “Runaway” by Bon Jovi. And yes, it is a song used in the Stranger Things soundtrack album; and yes, I got the soundtrack because that was one of the awesome parts about that show. “Runaway” is a good song to have come on at mile 9 of a long run.
Moving on, the running gods must have decided to finally take some pity on me, because not only did the foot issue turn out to just be a sign that I need to replace my shoe inserts, but I also got in a good week of running. Actually, this was the best week I’ve done in almost a year.
Those pretty colors mean that I got in all the workouts my schedule called for, and I managed to keep my easy runs easy and the long run “slow.” Nutrition was also an “A” and generally, I’m grateful to be healthy at week five, and surprisingly not too tired this afternoon.
As I mentioned last week, I was worried about my foot going into Monday’s fartlek. So, I started off very conservatively. I felt some twinges through the first two miles, and it flared a little at mile 2, which was right by an U-Bahn station. I stretched it out and decided that I would try to run one more block, and if it was an issue, I’d get on that subway. The next block came and went, the next station came and went, I reached 3.5 miles and still nothing. So I just completed the fartlek (for someone who has such a hard time with staying on pace, you’d think I’d love fartleks… I don’t) and was happy to head back up the stairs to my apartment without complaints and having done the full run.
[side note: don’t you love it when the computer tries to mark “fartlek” as incorrectly spelled? And I used the word “fartlek” as often as I possibly could]
I then proceeded to replace my orthotic shoe inserts, which thankfully were ready for pick-up Monday. I guess I could have realized sooner that while my shoes weren’t too high in mileage (300 on each), the inserts most definitely were! That was probably my problem. After the new inserts, things just kept feeling better. The rest of the week went smoothly with my only worries being the standard concern of having the time to get the runs in around my schedule.
Everything is looking good this week around, so I won’t waste too many words. I do want to note that my sleep has been pretty messed up since Wednesday. It could just be stress from an upcoming presentation I need to prepare, but I’m going to keep an eye on it, since, as is said, sleep troubles are a sign of over-training.
But yes, good news mostly and hope to come back here same time next week with similar news. It’s supposed to snow more next week. Since I got 4 of 5 runs outdoors this week, I hope I can continue the trend of outdoor running. There’s also my first hill-workout of the cycle on tap for Monday and another 41 miles planned. I’ll be back to report!
Happy running and resting,
when you’ve got eight significantly more important things to do, and all you want to do is write about running…
Yep. It’s marathon season, and I’m already in the vortex of planning my day around running, etc. At least the training plan provides some stability, eh? And I do have to say that going for months on a “whatever works” plan has made me a little more relaxed about the training. I do still want to follow the plan and meet the paces, but I also no longer think training should be my top priority and if I end up having an off-day or getting injured, I do believe I can just accept it and move on with my life.
That being said, old habits die hard and I’m going to have to have a more solid plan for when I start to feel a potential injury, because I will probably try to run through it. Yesterday before and after the 10k time trial (strangely, not during), my left foot started doing some weird plantar issue stuff, but it’s not something I’ve felt before. I’m hoping it’s just a fluke from switching up my shoe inserts and that my fartlek run tomorrow goes as planned. However, if I feel pain tomorrow during the run, I have to tell myself to hop on the next underground home! I’ll then take off through Wednesday, and see what the foot feels like.
In the meantime, I want to reflect on the last week.
The week started off really well at 6 AM on Monday cranking out 6 x 800s. I had a 12 hour day at the uni planned, so if I didn’t run in the morning, it wasn’t going to happen. Sunday night at 11 PM, I had no idea if I could actually get up in time, but coming off a mostly restful weekend, I was animated to get out the door and felt proud of myself for averaging about 3:10 with 400m recoveries before 8 AM. I liked the feeling, but I don’t know if I like it enough to repeat it unless absolutely necessary.
Tuesday was a similar schedule, but an hour later (so 7 instead of 6), and I did my 8 miles easy. These felt good and may have been too fast, but I told myself it would be fine. I should try harder to go easier when the plan tells me to be slow. This is a goal for the coming week.
Wednesday was a 3 mile tempo run, and while I woke up thinking there was no way in heck I could pull off 3 miles in 23 minutes, my body surprised me. It was also delightfully “warm” (10 degrees Celsius), so I enjoyed running without gloves and a hat again.
Thursday and Friday were uneventful, just following the plan, and Saturday was “race day”.
Really, it was just a time-trial, since I don’t have the time or money to race right now, but I promised myself doing it at the gym on a treadmill was just as good. To compensate for the lack of outdoor factors, I put the treadmill at 1.0 for every alternating mile. Of course I had my drinks and a fan, and didn’t have to worry about the elements, but I don’t think it ended up being as much as an advantage as I was telling myself on the way to the gym. In the end, I think I could have done better outside.
I was so convinced that this was going to be an easy 10k. I even thought I could break 44 minutes and I was so smug with myself about being able to pick my own time to run and not rely on a starting gun and doing things at my own pace…
Turns out, I kind of crashed and burned. I ended up running 6.24 miles in 46:31. 3.24 miles were at 1.0 incline and the other miles were at 0.0 incline. I took 8 or 9 (I forget) walking breaks and just generally, … just ew. If it weren’t for my 10k run New Year’s Eve, I would despair right now.
On top of that, my the bottom of my foot started hurting during the warm-up. The pain went away as the speed increased, but then I had to pause at the first mile of the trial to stretch the foot out. During the rest of the trial, the foot felt fine. I struggled in everything else, but the foot felt fine. Then, during the cool-down, near the last quarter mile, my foot really started to hurt. I stopped and did my stretching and foam rolling. I noticed my calves and fascia were extremely tight, but I’ve had PF before, and this felt different. Oh geez. When I got home, I rolled my foot a few time over the massage ball. I don’t know if that helped or hurt, since the foot continued to feel sore, though decreasingly so, throughout the evening. This morning, I can’t even be sure if my foot ever hurt. I’m just going to take it easy today on walking and stretch the foot out again and bit and see what happens tomorrow. Again, if I feel pain, I am committed now to the plan as above!
Putting the time-trial into perspective, I guess I did fine; I’d had a tough week mentally and physically. Three long days at the Uni, some intense speed sessions, not averaging enough of sleep, and then, yeah, my period coming early should have all been considered before the 10k to expect less results than I got. I also didn’t make the smartest choices about recovery, which is another thing I’m going to work on for this week.
I can take this time-trial as a test not just of my fitness, but my training altogether. Fitness wise I know, based off the intervals Monday and my slowly dropping resting heart rate, that I’m where I want to be. But training-wise, there is so much room for improvement. I need to work on keeping my easy runs easy, fixing my daily schedule to ensure I get at least 7 hours of sleep (8 hours is, of course, the goal), and not drink Friday nights or within 24 hours of a hard workout. [Truth time: being on “whatever works” was kind of nice, because I didn’t have to stress about the alcohol I drink. Now that I’ve seen first hand that I’m struggling with the speed, I think I’m going to have to commit to giving up drinking sooner rather than later. Sigh.]
On top of aaaall of that, I seriously need to start working on pacing. My paces, even on a treadmill (smh), are all over the place. The Runner’s World plan has some steady-state runs in it and I need to use these and my long runs to figure out how to set a pace and keep it. My 10k reminded me of my biggest flaw during my BQ marathon. I’m still doing this weird thing where I start off conservatively, because that’s what everyone warns about, but then I’m so anxious to make up the difference about midway through, and I feel so good, that I just spurt ahead. Not the greatest technique, since I end up burning out before the last mile(s) and starting off slow doesn’t do anything for me in the end anyway. So, yeah. Add this to the things I want to improve on this training cycle.
Well, yep, that’s an update! Hope your training or off-season is going well. :-)
Happy running! -Dorothea
Active.com and several running sites have announced that this week marks the beginning of spring marathon training season.
Um, excuse me, I’ve been kicking trails and asphalt (and a bit of treadmill) since Jan 1, thank you very much.
Obviously the start of the season depends on what marathon one is training for and how long one wants to train for it. Me? My race is April 22nd and my training plan, after two years of shaky training success, is a more safe 16 week plan designed by Runner’s World for those looking to break 3:30. It has two rest days a week with speedwork, tempo runs, long runs and two test races throughout. I met the basic requirements of having run 25-30 mile weeks and being able to run 1:30 without stopping and decided it was worth a try.
Wish me luck!
I don’t think I was imprudent in signing up. I thought carefully about how the marathon and, more importantly, the training would fit into my work- and family- life. The semester ends in mid-February, which is where the first 20-miler happens, and I’m relieved of most meeting obligations after that, so I will have enough opportunity to recover during the most intense part of the training.
I do have an international trip planned, which of course messes up training a bit, but I’ll just have to rework the plan those weeks to accommodate the travel time and jet-lag.
I also spit in the face of fate and even rented a car (that I can still cancel the day before- I’m not that much of a risk taker! ;-) ) that I can use for that weekend. So, yes, once could say I’ve committed.
My goal of sub-3:30 is not major, considering that my last marathon was 3:33. However, that marathon was 2 years ago, so I am going to have to consider my base of running from the 45-minute 10k on New Year’s Eve and see how I do at my next 10k test next weekend to determine if 8 mpm for 26 miles is within reach and if I have to work harder in my speed-work sessions. On the other hand, my nutrition is much more on point than two years ago, and I’m starting my training at an ideal training weight, so I don’t have to worry about reaching racing weight. I just have to cut out alcohol again in a few weeks. ;-) It would be great to BQ again. I have another goal for this race, but I’m keeping that private for now.
Most of all, I felt like it was time. I’ve spent enough time now taking it easy and putting running on the side-burner, and now I feel the desire again to go outside my comfort zone. I also spent enough time exploring other aspects of my identity, and I just keeping coming back to running as one thing in my life that consistently makes me proud and gives me positive feedback. While I am grateful to say that it’s not the only thing in my life that I feel pride in, it is unique in the way that I can push my limits and feel confident about my strength and my body. So heck yes, let’s do this!
Finally, I’m coming back to blogging about running, since this has, for the past five years, been the space where I reflect more on the process of training and running than I do in my actual log. These posts are what I scanned through for my last (successful) marathon and I’d like to share my process again. Your comments and advice are what I looked for when I was positive or negative, so I hope you want to follow me in this process, and I look forward to the interaction!
Just got back from my run in time to watch the last hour of the BMW Berlin Marathon as Kipchoge, Berkeley, and Kipsang (as the advertised world record strivers) fight for first place and hopefully the world record on this dreary Berliner day.
Opting for a more comfortable spectator position than last year (in my defense, I’ve also got wicked jetlag), I’m taking advantage of Berlin’s major TV station, RBB where the whole race is reported live. These are my thoughts while watching (disclaimer: I’m not a sports reporter, nor get paid to be one on TV 😉):
In summary: what a race. Had I bet, I’d have won. Still proven: there are some fast runners out there. Athletes have a tough fight; it takes a lot to know when to step out of a race. Love the Berlin Marathon and hope to maybe run it one day!
Now, I return to my regularly scheduled Sunday. Hope you also have a nice day! -Dorothea
Well, this post almost didn’t happen. Next week’s might not. I’m in awe of people who have full-time jobs, kids, marathon training and still have time to blog about it. My daisy-chain linked hat is tipped in your direction (and maybe the direction of your sig. other who helps you get it all done ;) ).
This was a satisfactory week. I’m a bit hesitant to praise it in light of a bout of PF pain that decided to rear its ugly head after yesterday’s long run, but there’s a bottle of water in the freezer and some supportive socks being worn and we’ll see what a nice day of rest can do. Plus, I had PF pain last week after the long run too, and it went away by Monday’s interval run. Magic?
This week marks the the highest weekly and daily mileage I’ve done since Marathon Four over a year ago. I like to think that I slowly worked up to this, but I do feel kind of stressed going from 14 to 18 miles in four weeks. I guess it’s normal? It just seems a bit quick. Maybe my PF agrees with me. Who knows. I think my feet are just complaining about a bad shoe/treadmill combo that I should have been more careful about.
47.5 miles and an 18-mile long run could summarize this week, but I want to give a shout-out to the individual runs:
On deck for tomorrow is an 8 x 800m in 3:30 which isn’t really scaring me, but I hope my foot is ready for. I’m debating checking the track or at least postponing the interval.We’ll see how good I am at smart decision making by the end of the week.
See you then! (hopefully). In the meantime, anyone had PF issues and wants to tell the tale? I know about icing and rolling the foot over tubes and balls, but I wonder if there’s other kinds of magic tricks I haven’t heard of yet.
Disclosure: I did end up running in Munich yesterday… running to catch my bus back to Berlin, that is!
Yesterday, thousands of runners started their Munich Marathon race, and I saw a few of them on my way out of the city. In honor of their run, and my almost-run, I did an easy 2.62 miles. My feet have been feeling good these past two weeks. Despite my toe suffering the wrath of my iPad, the hobbling was gone the next day, and the toe is slowly returning to its normal color. I did a few test runs last week- not more than a mile and always with rest-days in between. Things have been looking up.
The nice run yesterday, and the lack of any ill effects today makes me feel ready to slowly start again. I’m only thinking 10-15 miles this week and next, maybe 20 the following. Six weeks from now, I’d like to be able to run 30 miles, but I’m not going to push it. I’m also not give myself the pressure of a race this side of 2016.
However, on the 7 hour ride back to Berlin, I did do some race research, and found a few races happening in April that really caught my attention. The Hamburg Marathon obviously caught my eye, happening April 23rd. Unfortunately, the Darß Marathon is also happening that day, and I have a hankering to do a nice run in that beautiful landscape. Plus side: I already have a place there where I could stay that weekend. I also have a few friends that may feel like running the race with me. Downside: it’s a rather small race and it would mean I’d maybe miss out on a chance to run with some study-abroad friends in Hamburg.
The other thing is, there’s a marathon in Berlin happening the week before on April 15th. It’s also a small race (last year had only 91 runners, 21 of them women), and it’s a week before two other great races. This set-up is making me think I may shoot for back-to-back marathons for the first time in my life. Maybe I’ll make it on the marathon maniacs bronze-level list. Since it’s 28 weeks out, I am sure I could train sufficiently for this. I’m also excited about a new challenge. Depending on which race I would pick for the 23rd, I could make the first or second marathon my goal race. There’s a lot of possibility in looking forward right now…
These past two months have been an up-and-down of hope and pressure to be able to run the Munich Marathon. Now that the race can’t even be on my radar anymore, I feel like looking forward again.
Finally, fun fact: I turn 26 next April, which makes a marathon or two that month pretty much (a) mandatory event(s).
I need to get this out in cyber text before I forget the feelings I want to share about it: it’s training time again and sometimes one needs to recharge before hitting “reset.”
Writing from a bus with free wifi on my way from the Baltic to Berlin. Can’t catch catch all my spelling and grammar on my tiny iPod screen. Apologies for any misteaks ;)
Since taking off my compression socks in the landing plane in Düsseldorf, Germany last Tuesday, I struggled with the next step. I mentioned in my last post that I signed up for a marathon in München on Oct. 9th (I’ll be running the same day as some of you running Twin Cities, or Chicago), but other than figuring out my plan (a modified ASICS sub 3:30 plan that I’ll have to link at a later date for anyone who doesn’t want to open a new Google tab), I wasn’t excited about the race. In fact, until yesterday, I really didn’t think I was ready to begin training today. Call it jet lag, or burn-out (not that I was training, but I pushed myself a bit hard the last weeks before leaving, [even with no real reason]), I just didn’t want to run last week. So I didn’t. I ran the day of the flight (Monday), seven miles to get to the beach one last time, and then again on Sunday, but with no motivation and an urgent need for the bathroom.
I didn’t run before Sunday because I was working hard at moving and cleaning, and because running in the morning would have felt like death (1AM blood pressure). PSA: some coaches advise one day of rest or easy running per hour of time-zone difference before going for workouts again.
But maybe I also subcounsciously knew that I was about to commit to four months of training. I guess I felt I might as well use the last week I have beforehand as a break.
It was meantally and physically a good choice. While Sunday’s five miles were rough, it told me I didn’t need to push any runs before today. I took two more days off and had a blissful non-running existence. Then magically, luckily, perhaps quite logically, when I woke up today, I was ready for six miles easy. Done at an 8:17 clip, it was the confidence-inspiring way I like to start my season. Here’s to fall marathon training!
And now, just like that, I’m motivated again. Of course there are no garauntees that it will be that way for 16 weeks, and 6AM is sometimes no better than 1AM, but at least I’ve started… And I’ll see it through to the finish!
Good luck and good speed to any and all others (marathon training and otherwise). Just think, we also have summer Olympics to motivate us through key workouts.