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So I’m sitting here, post race, cheese burger nommed, just kind of chillin’.  If it weren’t for the entire back of my body

Race #7. Race #1 was next week last year. Crazy... And don't ask my WHY but those mismatched gloves have become my lucky running ones.

being tight and burning like disco inferno from my heels to my lower back, I feel just like I woke up early.  I thought I was going to be completely wrecked, but I feel fine.  So far.  Definitely don’t think I exacerbated my illness at all, I feel better right now than I have in days - so that’s a bit of yay.

Sadly though - what’s missing from the equation is the frantic refreshing of the race day page looking for results.  I know I didn’t PR.  I was very close - within a minute or two, but I very much doubt I hit it.  Even if somehow I did - it wasn’t by the longshot I figured I would.

A week ago, if you would have told me my finish time, I would have been crushed.  I would have not believed you.  I might have questioned even running the race if my finish was going to be that worthless.  “How on EARTH can I not PR?”  I would have asked you.  “Flying monkeys?”  The answer to this, my friends, is the combination of one hell of a week + one hell of a course.

Y’all know what I’ve been dealing with - while I’d like to say I was healthy and happy this morning, I was not.  My nose was still sorta stuffy, my throat was still tickly, and I definitely had some of that delicious lung butter going on (you’re welcome).  In spite of this fact, I was finishing the damn thing if I had to crawl it.  Also, in spite of all the gory details above, and the fact that I didn’t sleep too well or long and I had to be up at five-in-the-buttcrack-of-dawn-fucking-morning, I was actually feeling fairly groovy in comparison to any day but Monday last week.  I was worried how I’d feel halfway into the race, but I didn’t feel bad this morning.

We got ready and got to the starting line (well, technically the 4:30 marathon/2:15 half pace marker as that’s where I

Zliten and me hangin' out at 6am. For no reason. Sober.

determined I’d hang out to start) and waited around for about an hour in the dark.  I was thanking my little stars for the weather - it was 45 even at 6am and it just got warmer from there.  We were lucky for HIGHS in the 40s this week and again probably next week, but the weather deities decided to smile upon us this day!  I was a little cold as I shed my fleece for just long sleeves but once I got walking towards the start line I was a-ok.

It took just about 10 minutes exactly to get to the gate and the sun was just rising.  It was gorgeous.  As much as I say I get up this early for 2 things - vacations, races, and that’s it - it was a great way to start.  The first mile, admittedly, was a little rough on my lungs.  I hacked and coughed and checked my garmin a lot.  I figured that if that’s how it was going to be, it would suck, but I’d get through it.  Mile two got a bit better, mile three a bit better than that, and then before I knew it, I was cruising almost at my intended race pace and feeling WONDERFUL and half a mile had gone by the time I last looked.

This continued through mile four, five, and six.  I had made up a BUNCH of time and was looking in great shape to be

A beautiful sunrise at the starting line. Hated getting up so early, but loved that part.

well ahead of PR pace.  I hit the halfway point of the race, and then mile 7, and all I had to do was stick around 10 minute miles and I’d be in the gate around 2:10, which would be fine with me.

At the beginning of mile 8 things got a little rough.  I was feeling great, getting happy because all I had was 5 miles left to go, and then we started to go uphill.  A lot.  And it just didn’t end.  I toughed out about the first 15 minutes of uphill but when I was barely getting respite (beyond a few STEEP and SHORT downhill jaunts), I had to fold.  My glutes were screaming to the point where I was getting a little iffy on whether I’d be injured after the race, and my lungs were SCREAMING.  So I did something I’ve never done during a race.  I took some walk breaks.  The first one was up 10+% grade hill.  I was hoping that would be my only one.

Then the hills just kept coming.  I think I walked a total of 10 minutes of the race, starting in mile 9 and continuing through mile 12.  I felt like a righteous wuss, but it wasn’t just me.  Lots of people that had been running with me the whole race were doing the same thing.  It was liked they picked turn by turn the way back to the finish line with the worst hills with no flat and rare downhill (again, if downhill, plunging downhill) until about mile 12.5.  There were FIVE over 10% grade hills (one over 20, and one that said over 90 but I think the garmin screwed up there).

By this time I was done.  I just wanted to finish.  It’s like when you realize that someone’s cheating, or just beating you so badly that it’s not even fun anyone.  Let me reiterate - I have NEVER walked during a race.  I think the last time I

Bookin' it to the finish. My face tells the tale of 1000 hills.

walked during a run was last April (and I remember it because it pissed me off).  I just kept thinking to myself, “fuck this course”.  If I would have realized HOW CLOSE I was to a PR I might have been able to pull out another little ounce of something somewhere.  Maybe.  Once I realized we were up (hopefully, please dear fluffy lord please please please) the last hill, I banished the pain from my legs and lungs and started to book it around the capital building (which was a nice race end) - and I got through the finish.  By that time, I was just happy to be through, and be somewhat close to my last race.

Then, the clusterfuck happened.  We cross the finish line and STOP abruptly.  Come ON people, I just sprinted to the end I need to WALK.   Then we shuffle, shuffle, shuffle for about 5 minutes and get our finishers medals.  Then we continue to shuffle, shuffle, shuffle, shuffle, shuffle, shuffle, shuffle for like 10 minutes and get our finishers shirts.  By that time I was so over it and needing to either walk or sit, I ditched the food line and went to go meet Zliten to go home.

I want to clarify this though - because I do sound like a bit of a negative nancy - I am fucking proud of what I did today.  I had about 3-4 pleasant miles in that race and 9-10 uncomfortable ones.  The fact that I came even

Yay! Victory! Pretty bad ass shirts and medals.

REMOTELY close to PR ill and with the second half of the course climbing into the sky the entire time is a huge testiment to my training.  Sure, it didn’t net me the sub-2 hour half I wanted.  But I finished with a respectable time.  I pushed through a lot of crappy uncomfortable running to do what I set out to do.  I’m not sure if I would have done that well with the circumstances with last year’s training.

Oddly enough I don’t have this raging desire for revenge.  There is another half in 2 months, and I have no desire to enter it at all.  I trained my heart out, and my training helped me persevere.  How can I not be happy about that?  I do believe there is probably a little repressed emo as I am now sorta questioning whether I ACTUALLY want to do this marathon in November and thinking how much I like 10k races better than half marathons… but I think that’s just my sore muscles talking.

Stats:

Time: 2:19:36**

Average Pace: 10:39**

Percentile of finishers: 47.2% (so that means I beat 52.8% of the peeps there… I’m ok with better than half)**

Max speed: 7.8 mph (hit this on 4 of the miles)

Total Elevation Climbed: 1701 feet

Heart rate: stayed between 80-93% of max the entire time (this one fact here made me realize that I gave it my all - there is no question.  I would say the majority of the time it was between 86-90%)

What hurts now: achilies, calves, hammies, and glutes.

Coolest getups: Shirts that said “Run for the Pedicure”, a lady decked out with hearts all over and heart sunglasses, a race shirt that said “Love Hurts”.

Biggest faux pas (es): men with shorty shorts that give peek-sees of their dangly bits, people that stop and turn around in the middle of the road without paying attention to who’s behind them, people that veer out of the way just in time to

...and this is my commentary about the hills and the end of the race.

ALMOST make me biff right into a big traffic cone, and crowded race finishes (I mean, seriously, if I was feeling as rough as I was after my first, I might not have made it through 15 mins of forced standing…).

Verdict: I will probably not run this half again in the near future.  If I do get into and like marathoning I might consider this one YEARS from now (same killer hills early on, but a FAST second half) because it goes almost right by our house.  I think I WOULD like to run the 5k next year with Zliten.  I also realized that last year, I was sick this very same week.  The year before, the week after.  Thus - maybe no more distance races in February.  There is a nice half marathon at a resort near here in the wilderness in April.  Or maybe I’ll skip the early 2011 season in favor of training for a tri.  Or doing something completely different.

What’s next?  Well, I’ve certainly prattled on enough for one day.  I’ll get into that soon enough.

EDIT: Forgive the formatting - I’m tired. :)  More tomorrow.

EDIT 2: Race results posted**

So today, the throat is more tickly than sore, but I definitely have some chest congestion now.  I forced myself to sleep 10 hours (completely countering my whole “get up early to get used to a 7am start time” initiative this week).  Yay, t-minus 5 days before the race and I’ve got some sort of bug.  At this point, I’m going to throw all my energy into preventing it from getting any worse and hopefully I’ll feel right as rain by Sunday.  If I’m being honest with myself, I feel about 80% (and 100% being like my best most awesome ready to get up and bounce around the block day).

The worst thing about it now (besides the chest congestion, which if it’s not cleared up by Sunday, I have worse problems like preventing death), is even with all the rest I’ve had, my body is kinda achey.  Monday night my left glute was a little sore (so yes, the THIRD time this training period with the sore butt muscle - and the third time I realized I was slacking a little bit on the yoga/stretching…) and now my lower back is all tense.  I usually manifest a little bit of my sickness in my muscle, which normally makes me happy, as it’s not all cold symptoms, and sore muscles I can deal with, but this time - this week is supposed to be able resting them and keeping them loose.  I am very much not loose right now.

I’m trying to control the drama in my head, all the “woe is me” thoughts, and realize that this is not the end of the world.  I could be DEAD, not sick.  I could be in the hospital, and not able to race.  The race could be canceled due to a freak alien invasion in which we are to become servants to the little green men or some other natural disaster.  I could be injured.  There are many, many worse things than a mild sickness early in the week-I’ve got time to rebound.

I am going to be testing the theory that you don’t lose much cardio fitness within a week.  I did my baby sprints on Monday, skipped my cross training yesterday, and considering laying off everything but yoga unless I feel 100% until the race.  I’m debating on just doing some mild cardio today (walking, arc trainer on a very mild setting) just to try and stay loose, but I know that’s generally not a good idea.  But I *feel* fine, and it almost feels like it would help me somehow, so I might try and hop off at the first sign of fatigue/uncomfortableness. EDIT: Did 20 mins really EZ on the arc trainer, feel better after, exhausted now, will let you know tomorrow if I did good or bad.

I am also continuing to allow myself to eat until satiety and fullness.  I am not questioning anything nutritious - if I want to eat a whole head of broccoli or some cheese or pistachios or meat, then I’m letting myself.  If I start getting pre-occupied with snack food, then I’ll be doing a head check.  For example, last night I wanted some chips/popcorn/pretzels/etc.  I realized I hadn’t had too many carbs so I let myself graze a little.  Then, after dinner, I was craving ice cream.  I dug into that and figured out I just wanted something to soothe my throat, so I went for a all-fruit pop that’s 25 calories instead of 170 for the ice cream.

I’ve also been looking into other holistic type remedies and here’s what they suggest:

*Staying very hydrated (check)

*Hot tea/water/soup (check)

*Neti pot (tonight - I don’t have a head cold yet but maybe preventative medicine perhaps?)

*Hot water (aka shower) - tonight, I plan on a niiiiice long one.

*Massage - might see if our temp roomie massage therapist might know some good stuff to do for alleviating cold/chest buggies.

*Hot and Spicy Foods - this is no trouble for me *grin*.  I’ll just make sure everything is hot like I like.

*Chanting.  Ummm, I dunno about this one but I’ll try anything.  Zliten already thinks I’m off my rocker.

*Yoga - I searched this because I noticed this morning that my chest really opening up during certain poses, and figure that I might as well add some different poses to my every-day this week program to help get me better!

Reclining Bound Angle Position

Bridge Pose

Child's Pose

Wide-Angle Seated Forward Bend

Legs-up-the-Wall Pose

Shoulderstand

Now I ask the audience… what do you do to get over minor illnesses?  Have you ever run a race doped up on cold medicine or otherwise ill?  Any tips for me to be back to myself by Sunday?  Any suggestions if I’m still a little under the weather?

Well, this is it.  My race is in less than a week.  I’ve made it through all those crucial runs - the 5 - 1 mile sprints, the 8 mile tempo, the 12 mile long run, and everything in between.  I just have a few easy runs left and then it’s go time.  I am staring down that 2 hour half marathon and sizing it up.  It looks like a fierce competitor, but I also have all these things I’ve learned in the last three months.

I’ve learned that I can push through a lot of discomfort - usually what stops me is the voice in my head, not necessarily my physical capacity.  But I’ve run into both.  And I’ve learned the difference.

I’ve learned I can hold the pace I need to do it for 8 miles.  What’s another 5, right?

I’ve learned about how fast I can start out and not want to die at the end.  Running a couple good, speedy miles at the beginning actually boosts my confidence and helps me not feel behind.

I’ve learned that I run faster in the cold even though I hate getting out there.  Which is a good thing - since I’ll be running at 7am, it’s certainly not going to be very warm.

I’ve learned that I don’t have to sacrifice speed for distance, as long as I train smart.  Distance speedwork is AWESOME.

I’ve learned that not running two days in a row means much better quality runs and way less burnout.  I cannot foresee running more than 3 days a week ever again.  I guess technically I will this week but it barely counts.

I’ve learned that not worrying about a few extra pounds close to race day actually makes me a better runner.

I’ve learned that feeling like a human garbage disposal about a month out will happen every long distance race, and I just need to make sure to feed my body mostly good stuff.  And sugar is not the enemy, but it needs to be moderated.

I’ve learned that training my head is as important as training my body.

I’ve learned a lot.  And now it’s time to put it to the test.  So I am going to go for it at the race, and take all these things I’ve learned and bust ass.  Under 2 hours, here I come.  More importantly, cute little running skirt, here I come!  (priorities, right?)

Last week by the numbers:

Monday - 4×800 @ 4:02 per sprint, 400m recovery in between, 1 mile warmup and cooldown - done.  Easy peasy.

Tuesday - ditched serious business cross training to go to Adult Skate Night for an hour.  Totally decent workout.

Wednesday - 3 mile tempo @ 8:55 - done.  Also did abs and some legs after since 26 minutes doesn’t feel like enough punishment at the gym at all.  Woke up the next morning at 6:45 am because my abs hurt.  Must get back into lifting and pressing heavy things.

Thursday - 30 mins on the arc trainer, arms, and other leg muscles.

Friday - off

Saturday - 8 mile long run @ 9:40 pace (kinda demolished that at 9:27 pace).

Sunday - off

This week coming up it’s all about:

-No smokes or drinks until after the race.  I am in goody two shoes mode.

-Lotsa yoga to stay limber.  Every day if I can.

-No weights this week.

-Hydration and good nutrition, and no restriction on calories.  If I’m hungry, I must eat.

Training:

Monday: 4×400 sprints @ 1:58 per 400, 400 rest in between, 1 mile warm up and cool down

Tuesday: 30 mins cross training

Wednesday: 2 mile tempo @ 8:55 per mile.

Thursday: rest

Friday: 2.5 mile easy run in the neighborhood.  At 7am.  No matter the weather or temp.  I have never run this early before and I don’t want the first time to be on race day.

Saturday: rest

Sunday: 13.1!  Race day, BABY!

Last time I was really freaked out about the taper, but my legs felt SO FRESH and SO GOOD out there on Saturday’s run, that only putting in a few short miles this week seems like the right thing to do.  So good thing that’s the plan!

So, anyone out there with some karma to spare, send good running vibes my way., please!  Any last minute tips from you veteran runners out there?  Anyone want to lend me their morning-person-ness for a day so I can be bright eyed and bushy tailed for the race (seriously, 7am = the middle of the night for me)?  Anyone running this race here in Austin this weekend?

It was a weird week - I wasn’t sure how I was going to feel at the end of it.  Monday, I rocked my sprints.  I completely and totally rocked them.  I rocked them like Amadaus (come and rock me Amadeus… and total tangent, did anyone else used to sing “I’m a danish, I’m a danish…I’m a danish?).  Anyhoo - sadly, I had given myself permission to fail at them.  I was going to be ok if I was about to die after 4, quit there.  Or if I had to take the last 2 a little slower, I was going to be ok with that.  I had a helluva day at work, I even kinda did something I haven’t done in a while and ate some cake because I was pissed off after I was totally full from lunch, and then for some reason it became REALLY important to me to do this.  Just to show myself I could.  Just to take control of SOMETHING that day when everything else was out in orbit.

And honestly - it almost felt easier than it should have.  Sure, it was tough, but it wasn’t TOUGH.  Maybe that’s me getting stronger.  Maybe it was me refusing to let the run beat me.  Whatever it was, it was damn nice.  It was one important crazy run down, one to go.

Tuesday and Wednesday were more crappy crazy days   I was in such a mood, never mind the working late, so I just managed to get about 30 mins half assed weight training in and take the other day off.  These strength exercises may or may not have been between/during drinks on the patio.  I may possibly be insane and completely irresponsible, but I was getting a kick out of doing  lat raises in my skirt and heels with a bourbon chaser.

Thursday I knew I had to get back to it, and it wasn’t SUCH a bad day, and it was 4 mile tempo day.  As I said last week, it was pretty cake.  Instead of just being a ball of limp putty, I was able to do 30 mins on the arc trainer after.  To make up for the severe lack of any other movement beyond runs.  The plan was to do some circuit training but I was soooo done with doing anything but dinner and chillin’ on the couch, and figured I’d just rest up for Saturday’s run.  So my cross training this week?  30 mins weights, 30 mins arc trainer.  Not optimal.  Not at all.  I was feeling pretty meh about it all this week but then Saturday came.

I wasn’t looking forward to it at all.  The weather report was not looking kind - there were very few hours of the day that would feel like they were above freezing with the wind.  I got up in the morning and we grabbed some early lunch - tuna sammiches from Schlotzky’s - oddly enough they are the only tuna I will eat out because they do albacore and light mayo (so the sandwiches aren’t like 50000 calories), and they are taaassssty.  So I ate that around 11, and we sorta bopped around the neighborhood, and then I got home and very very leisurely got ready and I set out around 1:30.

It was a little cold when I first set out, but once I got running it wasn’t so bad.  I decided to just do my neighborhood laps over and over so I could drop by the house if I needed to pick up or drop off layers.  I set out with warm water in my camelback, swedish fish for rocket fuel, and the promise to myself that I would treat myself to the hot chocolate I was craving, but only if I made my pace goal of 9:40.  I felt super strong the first lap and went well below pace, the second lap I slowed a bit, the third - around mile 6, the tuna really started talking to me.  I don’t usually eat so much before a run, usually a protein bar and maaaaybe some fruit if it’s later in the day, so at first I was cursing myself.  Then after I got through the cramps I realized that I was feeling something different than normal - I wasn’t hungry.   Usually around then I’d pop my rocketfuel.  I didn’t actually use it at all.  I ran 12 miles hard with no sugar.  That was pretty incredible.

So besides figuring out that eating a big meal is good if I can let it settle/deal with the possible side cramps (probably not for the race at 7am, but for future reference), what else?  Well, I’ve also learned another interesting thing about my running for long races… I went out really fast (about 9 minute miles the first lap) and was a little worried, but it was a MUCH better run than the last one where I tried to save it all for the end.  I seem to self correct my pace pretty well.  So my strategy is to go out as fast as it’s comfortable and don’t try to stay one pace and bust ass if I need a quick slowdown.  I was running 10:30 miles on the uphill parts and the short time where my side cramps flared up.  When I felt good and it was flat or downhill, I went closer to 9 minute miles or even faster.  As long as it averages out to the pace I want, it’s fine.  And that’s why I’m training those sprints and tempos - so I’m comfortable running faster than the pace I need to go for an extended period of time.

I finished the run in 1:55:10.  9:35 pace.  I am thrilled and feel quite confident now about the race.  I definitely feel like I had a bit of oomph left at the end, and if I was running to feel entirely wasted and spent at the end I might have been able to go faster.  So under 2 hours?  Still possible.  I’m thinking under 2:05 is more reasonable.

Next week - taper week 1.  I still can’t believe I’m just 2 weeks out.  I’m definitely ready for it, I’d like to do something different for a while.  3 months of pace pace pace has been awesome for improving my running, but it’s been a little tedious.  I so enjoyed my scenic and slow 9 miler last weekend, and look forward to more of those as I work on getting used to being on my feet for 4 hours at a time.  But first things first - lets rest up those legs.

Monday: 4×800 sprints @ 4:02 per, 400m recovery in between, 1 mile warmup and cooldown.  Easy peasy, nice and short.  I’m not sure when 5 miles with 2 of them sprinting because a stroll through the park but hey, I’ll take it.

Tuesday: DDR circuits (I was going to taper strength 2 weeks ahead of time but I think 1 week will be fine)

Wednesday: 3 mile tempo @ 8:55 min/mile pace - it’s like a 5k, pretty close to my PR pace from last summer.  Again, when did that become easy?

Thursday: DDR circuits

Friday: off

Saturday: 8 mile run @ 9:40  min/mile pace

Sunday: off

Fairly easy week.  I really slacked on yoga this week (though I DID stretch really well every running day), I need to not do that this week.  No injuries please!

So I had a lovely, lovely *deepthought* type post planned for today and then today happened - a 2.5 hour dentist appointment, a super busy (and late) day at work, and I’m not in any capacity to do anything but shallowthought.  So hopefully tomorrow I’ll scoop out my brainpan and throw it all over.  Today, something a little lighter.

I’ve gotten a few requests for half marathon advice.  I’ve posted EXTENSIVELY on the training methods and emotions and play by plays of my runs and whatnot, but here are some random right before/during/right after the race advice I can pull together from the last race and both training endeavors. In no particular order and absolutely not inclusive of all advice - just what’s off the top of my head, I present my tips and tricks.  Not including having this chasing you (I know I’d get a PR fo sho…)

1.  Bring slippers to the race.  There is nothing like getting out of those shoes you just ran 13.1 miles in and putting on something fuzzy.  Bring a change of clothes too.  Generally you will be too tired to care, but if you’re exceptionally sweaty or it’s rainy or muddy or if you might just feel like NOT wearing what you spent the last 2+ hours running in, it’s nice to have the option.  Especially if it’s a long way home.

2.  Mentally prepare and visualize a perfect race day, and then realize it’s going to be anything but.  I was so late to my first half marathon my warmup was a half mile all out sprint to the start line and I had to haggle with the race officials to let me cross the timing start since they were taking it down.   Not a graceful start at all.  I’ve run 5ks in pouring rain and one course had sticks in part of the path.  Yeah, it’s as uncomfortable as it sounds to run on.  Shit is going to happen.  Whatever it is, you are a rockstar and you can recover from it.  Don’t let anything shake you.  This is your damn day.

3.  Don’t plan anything after the race.  You might be totally rarin’ to go and that’s cool, but you might also be so drained you can barely walk.  My first 10k, I was so pumped after we did a big long bike ride that same day.  Same after some of my double digit runs - I do believe I did a 11 mile run and a 20+ mile ride in the same day.  After the half?  WIPED the fuck out.  Just wanted to eat massive amounts of food and then go home and spend the evening with my butt planted on the couch.

4.  DO NOT DIET the week of your race.  I know you’re running less.  I know the scale might get angry with you.  Make sure to ingest lots of awesome healthy food and ignore the fact you’re only running what feels like a warmup.  Whatever was working for you before, keep it goin’.  Also, splurge after the race.  You don’t have to eat the moon, but definitely take the opportunity to have something yummy.  I mean, you just burned over 1500 calories if you ran a half marathon, and even if you ran a shorter race - you just ran the hardest you ever have in your life!  Get THAT THING that you have been salivating over.   This is THE DAY for it.

5.  Speaking of eating, eat something the night before that you know is not going to bother your tummy.  My meal was steak, fried shrimp, mashed potatoes, a loaf of bread, and salad.  Nothing spicy, which is difficult for me, and nothing from a questionable food cart.  I went with a chain steakhouse I’ve eaten at dozens of times.  Most people say stay away from so much protein and fat, but it did me great.  For me, it was VITAL I did not wake up hungry because I won’t get up early enough before the race to eat anything substantial (grumble grumble stupid early start times grumble grumble).

6.  Even if you’re not going to eat a full meal in the morning, eat something.  A protein bar or a normal AM type snack for you is good.  Something you’ve eaten close to working out and been ok.  And make sure to hydrate.

7.  What does eating lead to… hmmm?   Yeah.  Try to #1 and #2 as many times as you can before the race, #2 mostly.  It disturbed me I could not do the later for about 24 hours before the race and I was SO EFFING scared I was going to have to stop during the race but my body did me alright.  But make sure you give yourself the chance.  Once you get going the sweat should balance out the need to pee so just make sure you go before the race and you should be fine.

8.  Don’t get to the end of the race and don’t get your time reported because you went the wrong way!  Or, you might feel like this guy above.  If you have questions while running, ask the race officials.  I don’t know how many people got DQ’d on the last race but it was quite a few… it was definitely a confusing course.  The officials are there to help, don’t worry that you look stupid.

9.  Do whatever feels good after the race.  Sure, you’ll recover faster if you keep moving.  But honestly?  Who cares!  You just blew your load.  You ran your big race.  You’re probably not going to run for a few days, so don’t push yourself.  I collapsed about 100 feet after the finish line, rested, got up, hobbled to the water cooler, collapsed again, drank about 10 glasses of water, hobbled to a bench, and stretched.  I tried to do the post race thing but what I really wanted was to sit, so I left.  See #3 about not planning anything.

10.  Give yourself a break.  If you push yourself to the limit and give 110% (or do some other cheesy sports cliche phrase type thing), it’s going to take a while to get your mojo back.  Do some easy cross training  the next week.  Maaaaybe some really easy jogging-like runs.  It is going to take a WHILE to want to go either FAST or FAR.  You just spent 3 months doing some really intense things with your body.  Give it the recovery time it needs.  Go swimming.  Ride your bike.  Take up dancing.  These are the things I did for about a MONTH before I started running again.  I wondered if I would ever run again like I did before that month.  But a few months later, after resting a bit, I shredded my 5k time by almost a full minute (and more in practice).  And you know how strong I’m feeling lately.  So no matter how weak you feel shortly after, know you WILL recover.  Chill out and do some active recovery.

Other little tidbits?  Smile during the race.  You love this.  This is your day, and you are carpe-ing it.  Run hard, leave it all on the course, and have fun.  Enjoy the course (personally, I DON’T study courses which is so all against my controlling, type-A ness, but for some reason, I like the surprise that day and rolling with it).  Cheer other runners on if you get the chance.  Double knot your laces so they don’t come undone.  Carry at least one 100-calorie pure sugar source.  Don’t train with any sports drink - it’s so much better to be able to use it as your ace in the hole.   Lift your hands and celebrate wildly when you cross the finish line - it’s unlikely anyone will get a proper picture of it, but they’re cool when they come out.

Any silly or random race tips to share?  Any more serious specific half marathon or race questions you want me to answer - I mean - I’m not an expert, but this will be my 7th race in a year, so it’s not my first BBQ, so I’ll be happy to share any biased and twisted wisdom I can.

Well, this week was the week of almosts.  Of getting about 90%.  Of testing my limits and finding them.  Of just not quite having the juice to put up rock solid times, but close enough that I feel good about it.  The saying is close only counts for horseshoes and hand grenades, but I think it works for training too.  When close is still putting in the miles, and still feeling pushed to the limit, I’ll take it.

Monday’s run foretold a lot.  As I complained about here, I was just not recovered from my long run + epic night of drinking + crap food.  I’ve done that same workout before minus a mile, and I’ve never felt so bleh during a sprint before.  I made it through the first two, and *probably* could have held on during the third, but since I had four to do, I went ahead and slowed from sprint to tempo pace.  I was a little disappointed, but overall, it was not so bad.  I put in the miles, and just barely missed the mark.

Wednesday was the run I was super excited/nervous about.  I totally prepared, did everything right, and then I got to mile 6 and had to slow down or I was not going to make it.  On that day, I was simply unable to run that pace for that many miles.  6 miles or 7 miles?  I could have done it.  Not 8.

Saturday’s 11 mile run, I made the awesome decision/mistake to tackle the hill that fucked me up last week TWICE.  I just didn’t recover well after it, and most of my latter miles were either just under or just over the 10 min/mile pace.  I did finish the run at a 9:57 pace, and considering miles 4, 5, 7, 8, 9, and 10 were uphill, I”m calling this a win.  I think I’m going to pick something a little flatter for my 12 miler to see if I can hit the 9:40 pace.

So that being said, I’m feeling like I did what I could, though I am definitely starting to feel some muscle fatigue that isn’t recovering in my days between runs.  So - this training method is MUCH better than the run-more one, but it is not impervious.  Oh well.  The good news is that now my tempo runs start to taper, and two weeks from now, so does everything else.  So I just have to tell my stumps-for-legs that they just have to hold out a LITTLE longer, and then we can start getting rested for the race.

I still feel badass, I still feel strong, but I don’t really feel untouchable anymore.  Which is ok.  I was getting to be a little Cockypants McGee and while confidence is good, having some runs that don’t go your way helps you learn.  I learned a lot from the runs this week.  And though I could certainly have hoped for a little more out of all three, I definitely refreshed my memory on how to recover a run that’s not going my way and still kick about 90% as much ass.

By the numbers:

Monday: 4x 1600 sprints @ 8:25 pace  - check (did 2 @ pace and then 2 @ 8:50)

Tuesday: DDR circuits - check

Wednesday: 8 mile tempo @ 8:55 pace - check (ended up at 9:07 pace)

Thursday: DDR circuits - check

Friday: off

Saturday: 11 mile run @ 9:40 pace - check (ended up at 9:57 pace)

Sunday: off - actually cross trained (6 mile hike around the hood) for next week due to a) beautimous day and b) weekday shenanigans, so I can have an extra day off.

So, next week.  This week and next week, and then it’s taper.  Getting close!  Less than a month away!

Monday: 6×800 sprints @ 8:10 pace (4:05 per 800)

Tuesday: DDR circuits

Wednesday: yoga/off

Thursday: 6 mile tempo run

Friday: yoga/off

Saturday: 15k race pace (shooting for somewhere under 9:40)

Sunday: off

So a little less mileage, but 3 super intense fast pace runs.  If I can get through Monday’s on not-completely-rested legs, I think I will be alright.  Send good, happy, zippy thoughts!  What do you do when you’re partway through a run (or workout) and don’t think you’re going to make it?

I try to refrain from prolific cussing here, but it must be said.  Holy fuck, my half marathon is a month from Saturday.  Last year during this week I was just saying to myself, “just hang on a few more weeks and you get to taper”.  I was exhausted.  This half, I barely feel like I’ve been training.  Sure, I’ve missed 3 training runs, but that’s not much.  I definitely have some tough stuff to go, but beyond the silly injuries, I am overwhelmed at how STRONG I feel.

What’s turning my crank the right way?

1.  The FIRST program.  Running hard 3 days a week just works for me.  It might have done me good the first time to really get some road time in to get used to it, but now this is really helping me train SMART and HARD.  During the spring, I loved the nice fa-la-la happy fun scenery runs outside, but now my choice is treadmill or freezypop weather.  I want to get it in get it on (all night long - or not, hehe) and get it DONE.  My running time is right around 3-4 hours per week and I’ve never felt stronger or faster.   I’m so happy I decided to make the jump and try it for my half, I will SO be following this program for my marathon.

2.  Body fuel.  I’m eating a lot more and cleaner than I used to, though there was definitely a pizza incident Saturday night after my run.  Instead of sticking with my sillypants cutting calorie regiment and then binging on buffets and handfuls of chocolate chips when my body is about to break down, I’m eating good food until my body tells me I’m full.  For the most part.  I am paying a price for it.  I’m carrying about 5 more lbs than I was last time.  I don’t think I look quite as fit as I did this time in the training (though I could be wrong).  But I have knocked off 1-2 mins per mile on my mid-distance runs.  That right there is worth it.

3.  Pace goals.  Even though the treadmill is booooring compared to my happy fun little running route, it does help me learn how to run at one pace/a certain pace.  Though I did finally get to to my inaugural run with the garmin (I named it Gypsy) and it is AMAZING to be able to have constant feedback on my pace.  But it’s different than being dragged along by a conveyor belt - which is honestly good for me sometimes.  Having a pace goal determined by my race goal means I’m training just as hard as I need to be (not too hard or hard enough).  Last time I was doing 2 runs per week where I could go as slow as I wanted, 1 tempo run (which honestly, I rarely did a REAL tempo and at max it was 35 minutes - in comparison I have done 4 tempos so far that have been longer and faster), and 1 sprint day (where I didn’t really have a specific pace goal, just *faster* for 400 meters).

4.  Working my brain too.  Not that I didn’t do this last time, but I am really testing my mettle with some of these paces and lengths.  I’m starting to learn what I can really put myself through and still come out smiling and happy after.  Last week’s 6 mile tempo was SO HARD.  I can’t remember a time where I felt like I ran harder.  Maaaaybe the last mile of my half, but honestly, it would be a toss up.  I wanted to quit so so so so so so so many times but I kept doing the injury check and it wasn’t there, it was just wah and general discomfort, so I made it non-negotiable.  I don’t even know if I was in full control of my legs by the end, but I was of my fingers.  So I just upped the speed like I needed to and somehow I didn’t die.

One big realization:  I’m not going to remember how I felt during the tough run.  I’m convinced that good runners need short memories.  I’m not going to remember that the gym smelled like burnt hotdogs and chlorine (I had a few miles to pinpoint the specific aroma).  Or that I had the wrong water bottle.  Or that I accidentally pulled the emergency stop reaching for my towel and had to restart, and it was long enough my legs got stiff and hurt the rest of the run.  Or that I had a major stitch in my side for about the last 4 miles.  That special hell is reserved during running times only (thank you, short memory).   I’m only going to remember if I did what I set out to do or not.   And screw you, problems working against me, I did it anyway.

The rose colored glasses come on later and I remember “Oh, it wasn’t THAT bad, sure I can add 2 miles next week and not drop my pace, I can do anything for 18 minutes, whatevs.”  And then I go back into that special hell that’s an 8 mile tempo 20 second faster than race pace, and somehow, I will conquer.

I think last week and this week are the most pivotal runs of the program.  For my confidence.  Last week’s second 6 mile tempo made me realize that the pace on the first one wasn’t a fluke.  If I can do it twice, I can do it anytime I want.  Last week’s 10 mile run showed me that I can break into double digits and still keep a wicked pace.  This week, I have that scaryscary 8 mile tempo.  I’m of the opinion if I can tough it out through that, somehow, I can do anything.  Then, I’ve got another double digit (11 miles) to reinforce my confidence that I can keep my pace at long distances.

Honestly, from there it’s all gravy.  If I can complete this next week at the required paces, I can honestly feel confident that I can do a sub 2-hour half even if the rest of my training somehow goes to shite.  I will even put that out there now, feel free to remind me of that if it happens.

By the numbers:

Monday: 6×400 sprints @ 1:58 pace (with the requisite 1 mile warm up, 1 mile cool down, and 400 recovery in the middle) - check.

Tuesday: DDR circuits - check.

Wednesday: 6 mile tempo (tempted to make up the 8 mile tempo but I think I’ll refrain) - check.

Thursday: DDR circuits - check.

Friday: off - check (yay)!

Saturday: 10 mile run @ 9:40 pace - mostly check.  I ended up at a 9:47 pace, but considering my path had a mile long hill I wasn’t expecting, I am so not complaining.

Sunday: off

One more week with the goal simply to rock the paces as planned.  Here is the plan:

Monday: 4x 1600 sprints @ 8:25 pace (with the requisite 1 mile warm up, 1 mile cool down, and 400 recovery in the middle)

Tuesday: DDR circuits

Wednesday: 8 mile tempo (*eek*)

Thursday: DDR circuits

Friday: off

Saturday: 11 mile run

Sunday: off

This is a really tough week, adding another mile to Monday’s run, the epic tempo, and then another double digit run this weekend.  I just gotta approach this week with the confident swagger it deserves, stare it in the eyes, grab it by the balls, and tell it how much it doesn’t intimidate me and it better watch out because I’m gonna kick it’s butt.  Wish me luck!

Epic.  Fail.  I think that’s about all I can say here.

I was psyched up to do some pivital runs this week (my 8 mile tempo and 9 mile long).  I had rocked the hell outta my sprints Monday.  I was feeling great and then Tuesday morning before my workout, I sat down on the couch and OUCH, something just popped out and my left butt cheek hurt like hell and I could barely walk.  For three days.  I got better JUST in time to enjoy New Years Eve not in complete pain and only returned to a DDR cardio only workout yesterday.  I’m finally feeling up for a run today, but I also don’t wanna go into next week wiped out, so I think I am going to do something yoga-ish or DDR-ish or strength-ish later.  Or just enjoy my last day of vacation on my not-in-pain hiney and resume normalcy tomorrow.  Still haven’t decided.

I have been battling the head-demons a bit, but mostly succeeding.  They’ve been trying to hit me with little ditties such as “missing two runs in the middle of training is going to set you back” and “what if you just lost your momentum and you can’t keep up your paces” and the classic “you are a failure for not pushing through the pain/making up the runs/etc etc”.  What I’ve been telling them is such: “Tomorrow, I’m gonna rock some sprints.  Mid-week, I’m going to bust up my self-doubt a tempo run.  Saturday, I’m going to run 10 miles and it’s going to be the fastest 10 miles I’ve ever run in my life.”  I don’t see a reason WHY a minor injury that is pretty much all better now is going to do anything to my pace.  Or missing 2 runs.  That’s just excuses.

The only little nagging voice that is actually affecting me is the one whispering, “oh yeah, well why has this happened twice in less than two months…hmm?”  Right now I’m combating this with “being lazy about stretching, duhhh”, but I am actually really quite lucky and have a massage therapist friend who is coming to stay with us in January who I might be able to convince to work on my poor naughty knotty back.  I just really really really gotta be vigilant about a quick stretch every time I work out, and keeping up with the yoga.

So there.  This week, I ran sprints as planned Monday (4×800 @ 8:10 pace), took off Tuesday, Wednesday, and Thursday unexpectedly and took off Friday expectedly (Jan 1st is official hangover day, y’know).  Yesterday I did 30 mins DDR, and today, as explained before, is up in the air.

Next week, the goal is to hit each and every workout as planned.  To keep my confidence up.  To keep my fitness up.

Monday: 6×400 sprints @ 1:58 pace (with the requisite 1 mile warm up, 1 mile cool down, and 400 recovery in the middle)

Tuesday: DDR circuits

Wednesday: 6 mile tempo (tempted to make up the 8 mile tempo but I think I’ll refrain)

Thursday: DDR circuits

Friday: off

Saturday: 10 mile run

Sunday: off

The mid-week might change a little as I might have an event to go to one night after work, but the book ends are non-negotiable.  By Saturday afternoon, I will log my 5th ever double digit run.   Wish me luck!

Nutrition/Other Stuffs:

I won’t be talking about losing weight very often anymore due to my resolution #1, but I am going to hop on the scale tomorrow as the first weigh in of 2010 and it will start the new modus operandi around here.  If it is under 155, no action is needed.  If it is over 155, I have one week to get it down.  If at the next weigh in it’s not under 155, I start tracking calories (attempting to average 1500 per day) until the next weigh in where I am under 155.  The only exception is right before a race - in which case the calorie restriction will start after.

My prediction is that I will be over 155 this week, but not next week.  I did indulge a bit more than normal but I didn’t go crazy all the time.  I am actually REALLY, REALLY looking forward to getting back into my normal eating habits.  I don’t quite feel right not having my normal regiment of protein bar mornings, fruit afternoon snacks, pistachio and jerky refreshers, and healthy home cooked meals most days.

As begrudgingly as I am returning to work and the daily grind, I’m finding that two weeks off without traveling was enough vacation to want a little normalcy back.

Wow, this upcoming week’s end marks halfway through.  Crazy.  It’s been… not a breeze so far, but seems like it hasn’t completely eaten my life.  But I know the second half of the training gets up there.  I’m definitely at the point now where the long runs start taking over a bit of my weekend (resting up the night before, getting out to do them for an hour and a half plus, and relaxing after) and some of these tempo runs (8 miles this week and then again 2 weeks from now) and sprints (5×1600 a few weeks before the race) aren’t child’s play either.  But still, it’s nice that I run 3 times a week, non-consecutive days, and I get my weights and cross training on 2 days per week still.  I’m liking this well rounded training.  I’m faster, stronger, and feel way less prone to injuries this way.

But, I’m only at 8 miles.  I still have quite a bit of distance to add before I’m ready.  All I can say thus far is that this training is making me a way stronger mid distance runner.  Hopefully that strength will carry on all the way through 13.1.  This week is another jump in mileage, and it will certainly test me.

As much as I didn’t want a break this week, my body showed me it was for the best.  Most of my runs this week were not exactly top notch, and I was having to expend a lot of effort to keep my paces where they should be, even at the shorter distances.  It’s a little disconcerting, because it all shoulda been easy, but I’ll just be happy that I had an off week on a rest week.  Maybe, just maybe, I’m finding I can settle into a pace during higher mileage runs better?  Who knows.  We’ll see.

By the details:

Monday: 3×1600 sprints - check.  I did these outside on the track and was a dummy and forgot my timing watch.  My tummy was a little upset from lunch and the first sprint was brutal, I almost heaved.  The second and third were better though.  I wish I knew my pace - I’m betting I just ran the first too fast but we’ll never know…

Tuesday: DDR circuits - check.  Didn’t wanna but I did it.

Wednesday: 4 mile tempo @ 8:59 pace - check.  The inside of my pants had a hole in them and I shredded the inside of my leg (it was ALL bruised and raw after), it was super humid - muggy almost, and I couldn’t really find a comfortable pace.  But I finished under 9 minute miles and I think I could have done way better if conditions would have been better.

Friday: 30 mins DDR - check.  I was supposed to do this Thursday but I was feeling crappy (happy fun knock-me-on-my-ass TOM time) so I rested and just got up before heading out to celebrate with the ‘rents.  Wasn’t feeling the weights and didn’t have time for ‘em anyway, so I figured ONE day off would be ok.

Saturday: 10k pace - sorta check.  I ended up running 5 miles around 9:25 pace on the treaddy.  I ended up at the gym less than an hour before closing so I didn’t get a proper warmup (or cooldown), and couldn’t do the full 6.  I’m pretty happy with the pace though.

This week, up, up, and away with the mileage.  Oddly enough, it’s been HARDER to want to run/workout on vacation when I have all the time in the world.  I guess there is something to be said about routine.

Monday: 4×800 sprints.  Debating between outside and the ‘mill.  Sprints seems so much easier on the treaddy.

Tuesday: DDR circuits.

Wednesday: 8 mile tempo @ 8:55 pace - should be able to do this outside.  If I can just accomplish my same run from the Saturday before last, I’ll be happy.

Thursday: DDR circuits.

Saturday: 9 mile long run @ 9:40 pace - hope to do this outside as well.  If I can do Wednesday’s run, this should be a piece of cake.

I might be going out of town for a night tomorrow night/Wed, so if that happens I’ll have to bust out the tempo tomorrow before I go.  Not thrilled because I’ll have to do it inside because it’s supposed to be rainy and not making it out of the 30’s, but such is life.  Looking forward to taking on this week.  Cross your fingers for me!

Aaaah, vacation.  Being able to run outside in the mid-afternoon when the sun has warmed everything up into the 60s if it’s too cold in the morning.  Being able to not feel rushed out the door, and having the time to do a nice, lengthy stretch before getting cleaned up.  Moments like this could make a gal want to quit her job and…

…yeah, reality check.  Never gonna happen.  But I am certainly going to enjoy the hell out of it for the next 2 weeks.  The only problem is once I get into “relax on the couch” mode, sometimes it’s hard for me to wanna get up.  I could easily sit here and continue to be a lump on the couch and play video games all day, but it’s a nice sunny day and as soon as the sun does it’s warm up thing a little more, I’m gonna head out to the track and do some sprints.

So, last week.  I posted a lot about it.  I always have this weird feeling when something’s good, it’s hard to believe it’s gonna last.  Week 3 I felt so damn strong, finally.  I figured week 4 was gonna trip me up.  Go back to being rough.  Hey, sometimes you just have to have a little faith, I suppose.  I didn’t just continue, I blew the last week out of the water.  Now, week 5 is supposed to be a recovery week.  I’m almost sad - I don’t feel like I need it.  This 3-day a week training keeps me feeling rested, I’m never running and feeling worn down, I’m rocking some of the most amazing paces I ever have, and I like it.

By the day:

Monday: 6×400 sprints  @ 1:58 pace - check.  Not much to say about these except it seems weird when my sprint days feel like my easiest.  Oh well, I’ll take it.

Tuesday: DDR circuit - check.  I probably need to vary my cross training a wee bit more, but for now it’s working.  It’s not as if I’m lacking cardio on the other days…

Wednesday: 6 mile tempo @ 8:55 pace - check (technically 8:56 but who’s counting).  Oh hell yah.  I was dreading this, and it was ROUGH, but I made it.  And I think I could probably tack on another 2 miles if I promised myself something REALLY nice after.  Pain by Jimmy Eat World is always my last song on the playlist for these for a reason, tee hee,

Thursday: 30 Day Shred Level 2 - check.  Had to be up early and off work early so I only had time for a short workout.  For the 30 mins I put into these, I always feel pretty worked.

Saturday: 8 mile run @ 9:40 pace - check.  More than check.  I have NO idea how I accomplished this, but I ran this at a 8:50 pace.  Maybe it was finally getting to run outside.  Maybe it was the gorgeous 60 degree weather.  Maybe it was my awesome new playlist.  But I finished my 8.03 mile course around the neighborhood in 71 minutes.  And - I wasn’t feeling AT ALL like I was on the treadmill.  It was a fast pace that was pushing me, but not uncomfortable and no head games needed.

So, this week is recovery week.  I *almost* wanna keep the building going for the next 2 weeks since I have the time and recover AFTER vacation, but that kinda sounds like playing with fire to me.  So I’ll kick off the first vacation week with a low mileage week to boot.

Monday: 3×1600 sprints (and I even get to do them outside yay!)

Tuesday: DDR circuits

Wednesday: 4 mile tempo (chance of rain that day, but it’s supposed to be warm, so maybe I can squeeze it in outside)

Thursday: 30 day shred/DDR circuits (depending on how the day goes, this is my one 3-ish hour workday)

Saturday: 10k pace (hope to run this outside, but it IS supposed to be chilly that day - I’ll wait until mid-afternoon and see if I can tough out the 50s, heh)

This is all sorta subject to magic hat picks.  This week I hope works out just about the way it should above, because I’ve got set plans on Christmas Eve and Day.  Speaking of magic hat picks, we drew the first one today and it is…

…wait for it…

…wait for it…

CLEANING OUT THE PANTRY!!!  WOOHOOO!

Heh, well, at least I have plenty of time to relax, wake up, and run when it’s warmer.  Well, I’m gonna keep things short and sweet because as I mentioned a few times, it’s vacation.  Happy Monday, everyone!