Adjusted Reality

A little late, but here we go…

Training:

When I wrote out the weeks, I had planned week 42 to be the highest mileage week, then a rest week, then another peak week, and then taper down.  Due to scheduling constraints, I had to switch around my weeks, and that put my first 20 mile run was on WEEK TWO of training. Terrifying!  But it worked out, and I killed that 20.

Week 42 was a high mileage week without a long run.  I did 3 double digit runs, and 2 were back to back.  I LOVED training this way.  I’m not a huge fan of the long run – I know I need to do them because of the mental aspect of not stopping for walk breaks at mile 15, 18, 20, etc is not something I’m practiced at.  I think I’ve made steps to conquer it (haven’t walked yet this cycle) but after falling apart a lot in triathlons this year, I won’t write it off just yet.  However, I feel like my recovery is much easier when I do an 11/11 back to back instead of a high double digit run (16+), and I get MOAR MILES.

However, at the end of Week 42, the top of my calves/bottom of my knee felt really tight, so I cut the easy 5 I had planned as my last run of the week and just biked 40 miles. It was a nice change to spend some significant time on evilbike, and while it was frustrating to skip a run, I know it was the best thing as that’s the ONLY training I missed.

Week 43 was stepback week.  We ran 3 short runs during the week at easy pace (or as easy as Zliten decided to let me run, he doesn’t quite get being in first gear for an entire run).  Then, we did a 15 mile “shorter” long run.  I don’t know why, but after a week of recovery, my legs felt worse somehow, at least at first.  Every possible little niggle made an appearance, my arches started cramping around mile 6 and every turn or uneven road was painful, and the normal tightness in my glutes/hamstrings set in WAY early.  However, as long as I avoided the crappy roads, and though by the end, I walked 5 steps to get around corners and then got going again, I had a pretty darn good run at a pretty darn good pace (for me).

Now, I’ve got a month until the race.  I’m starting to think goals.  At first, since I had no run confidence when I started this training block, my goal was to just run this with Zliten, and hopefully PR (with a 5:22 – it won’t be too hard to do).  However, I’ve had a KICK ASS month of running and I think it would be a disservice to not shoot for something better, since I kinda feel like THIS lately with my running.

I’ve retrained my legs how to have some get up and go instead of shuffling.  I’ve retrained my brain to hold tough when I get tired or sore.  Those walk breaks that plagued me all triathlon season?  GONE as soon as the temperature dropped to normal human levels.  Part of it is the better weather, but I’m pretty sure I didn’t start improving this much just due to that.  Kerrville weather was perfect, and my marathon last year was not bad either, but I still fell apart and walked in both, so I’ll give the training at least SOME credit.

And let’s talk paces.  I’m not running these at 12 or 13 minute miles either.  I ran the 20 mile run two weeks ago at 11:41 average pace.  I just ran my 15 mile run at 11:05 average pace.  Both of these runs were prescribed as easy, and while my legs were tired and sore after, the pace never felt like I was doing anything above gear 2 (gear 1 being the happy, easy, pink floyd, daydreamy run, gear 3 being the “comfortable hard” pace that is supposed to be really bad for training because then you can’t recover for your speedwork and doesn’t help you improve).  It really makes me wonder… should I shoot for marathon goal pace to be faster?  It makes sense if I’m running these paces easy in training, right?  I’m going to need to do some research because the last thing I want to do is go out too fast and end up kersplat at mile 20.

My only other complaint is my right (not hurt earlier this year) knee is a little tender after some runs, so I’ll continue to ice and monitor it.  I just hope it can get through this one last high mileage week, and then we’ll rest up.  Please and thank you?

By the numbers…

Week 42: Double Digit No Long Run

Monday: Run: 3×1600 Speedwork 4.5 mi 00:44 09:50 pace, Weights: Gym Weights 00:45
Tuesday: Run1: 2 Loops 6.5 mi 01:16 11:41 pace, Run2: Lunch Run 4.5 mi 00:53 11:52 pace
Wednesday: Bike: Lunch Spin 11.55 mi 00:30 23.1mph pace
Thursday: Run: Comme ci, comme ca 11 mi 02:12 12:00 pace
Friday: Run: Double Double Digits 11.5 mi 02:12 11:28 pace
Saturday: Bike: Trainer + Ugly Betty 40 mi 01:49 22.0mph pace
Sunday: off

Total: 38 miles, 7.5 hours running.  52 bike miles, 2.5 hours biking, 1 weights session.

Week 43: Recovery Week

Monday: off
Tuesday: Run: Easy 5 5 mi 00:59 11:48 pace
Wednesday: Run: Slow 5 in the Rain 5 mi 01:00 12:00 pace
Thursday: Run: Halloween Pre-Atonment Run 3 mi 00:35 11:39 pace
Friday: off
Saturday: Run: Easy/MGP Run? 15 mi 02:46 11:03 pace
Sunday: *enter bike here*

Total: 28 miles, 4.75 hours running + 30 mins biking (no weights)

Food/Scale

(macaroni grill is fun)

I don’t have all that much to say here.  I’m maintaining in the 175-176ish range.  I’m generally eating less calories than fitbit says I’m burning, but there are some days where I go over.  In general – I should be losing at least a lb a week but I’m not.

Current theories:

• By my clothing fit and the improbably imperfect body fat scale, I think some of it is muscle.
• My body is just still in major shock from 4 weeks of major run miles.
• I’m eating meat twice a day more often than I was before (but my body is really craving it lately).
• I haven’t been tracking food quality.  I said I was going to, but I lied.  If calories in + calories out isn’t the entire equation, then this could be it.  I’ve definitely had more refined carbs and sugar this month. Aka, too much of this, not enough good stuff (my halloween haul).

Either way, I just need to keep at it.  I’m over 10 lbs down from where I was in January, and I just need to not screw it up and keep fighting the good fight.  When I notice weeks like the last two where I’ve been indulging in heavier, higher calorie beer and sweets and not being careful about my carb sources, I just need to get back on it (and on it, I am getting).

I’ve also stopped weighing daily because the program I was using to track it broke, and I hate how judgey fitbit is about putting in a higher weight due to normal weekly fluctuations.  It’s working now, so I will start again.

By the numbers…

Week 42

Week 43

Weight – min: 174.8, max: 179.2 (bad food bloat, lost FOUR lbs the next day).

Next check in will include the last peak week (48 miles of running planned) and the first week of taper.  I’m ready for it!

Oh man, October was crazy!  Let’s get on with it…

1. Train smart.  Do your 5-6 runs per week and check the boxes.  Easy on the easy days.  Speedwork on the speedwork days.  Go into tempo days and focused long run days with a plan in mind and communicate that to Zliten ahead of time to not disrupt marital bliss.  If things start to fall apart, first drop back to easy, then drop mileage, then miss runs.  Missing runs = more bike, not buttsitting, unless the only option is buttsitting.

October was a great training month.  It was LOVELY not to race and know I don’t race for a month.  I missed a few miles either due to time constraints or body starting to show wear, but maintaining almost 40 miles two weeks in a row + a 32 and a 28… very happy.  October was my highest mileage month EVER at 123, and November isn’t going to be too shabby either.

2. No getting sucked into racing anything this month. Use the money and the time to plan for next year’s race schedule.  Keep adding to the list of ALL THE RACES and try to consider what my goals are before signing up for a bunch of races that I have to try and train around.

Check on the no racing, but I haven’t really had much time to work on next year’s race plan, except that I am really considering chasing some scary running goals early in the year, depending on how I feel about a month from now.

3. Eat what fitbit tells me to.  It’s actually pretty magical, fitbit tracks my steps/activity, and translates that into calories.  I set my weight loss goals to the “pretty hard” setting (-750 calories per day, losing 1.5 lbs per week), and it changes my food goals throughout the day depending on my activity.  It has more than once made me get off my ass so I can eat more.   So, that being said… the goal would be at this point to get back into the low 170s by the end of the month.  I’ll be more specific next month.

Check on generally eating what fitbit says to, but my weight doesn’t seem to be going down.  Low of 174.8 this month.

4.  Also track food quality as a secondary measurement.  While keeping calories in check is what makes me lose weight (and I will overeat whether you give me carrots or chocolate after running, I have talent), keeping that DQ score up will make me feel better.

I have not done well at this.  I have been skipping the apple for the fun size candy bar of the same calories.  I need to get back to this next month.

5.  Get the Halloween costume settled (almost there).  Sew the patch on the shirt.  Since you have to sew the patch on the shirt, also mend the items piling up on that table.

Halloween costume rocked, but I didn’t sew anything.  Hoping to fix that soon.

6. Probiotics and digestive enzymes for the rest of the month starting today.

Meh, about half the time.  I need to get back on at least the digestive enzymes (not sure that the probiotics are doing all that much for me).

7. Finish this book, start the next.

I suck at reading lately.  Next.

8. Stressing recovery.  Ice baths every week after 15+ miles.  Compression sox/sleeves the day before and after long runs if not during.  Stretching after weights sessions and after long run.  Shockies and foam rolling as necessary.

I have been rocking this.  If I can keep this up next month, I may get out of marathon training uninjured…

9.  Make progress on the story I’m supposed to be writing for our gaming session next month.   I’m going to run a game for the first time for people sometime soon and it’s scary!  I love telling stories for people in text, but I’m terrified (in a good way) of doing one interactively.

Nope.  Crazy life has been crazy.  Next.

10.  Write stuff on the blog that’s not a status report.  I’ve found lately that I’ve thought of nifty things to write about and by the time I get to do them, I squeeze them into these long posts and don’t give the thoughts the time the deserve.  I still feel like it’s important for me to catalogue my weeks of training and eating for posterity, but I also feel like maybe I should spend some more time refinding my writing voice.  I used to be a decent writer!

I did some of this, and I want to do more.  I’m liking doing the “status report” type posts two weeks at a time so I can write other stuff more often.  I hope to keep not sucking at this!

11.  Quarterly maintenance – nails, toes, and brows.  I’m getting scruffy and since I live in Texas, sandal season doesn’t end for another month or two.  On the upside, my nails are in lovely shape since I cut them all down to nubs for wetsuit ease a few weeks ago, so they’re mostly all the same size (minus the index… always the index).

Done!  My nails are already getting a little raggedy again, but that’s easy to fix.

12.  While I’m not confident I’ll actually settle on a theme for my blog this month (and who knows, maybe I’ll keep switching it around!), I want to update my pages, especially my RACE RESULTS page, I haven’t done that since tri season.

Total oops.

13. Make some sort of healthy pumpkin spice desert thing.  Tis the season.  If I make it at home I’ll be less tempted to eat the pumpkin everything out there in the world.

I made some pumpkin spice protein cookies and they were delicious!

Well, I didn’t do so great in October, but let’s see what I can do with November’s 30 days…

1. Keep up the awesome training momentum.  Hit the last high mileage week.  Taper well.  Recovery is key.

2. Eat the number of calories fitbit says to eat, and track diet quality.  Try to lay off the sweets and eat lots of nutritious foods.  If I can lose 1 lb per week, I can run this marathon close to 170, that would be nice.  Take my digestive enzymes.

3. Sew something.  Anything.

4. Finish the current book, start another.  This should be a done deal since I’m traveling.

5. Frame some of the art that’s sitting in the tube in the closet.

6. Go through my cold weather clothes and put away/give away the stuff I don’t like.  Hit up the thrift store and get some stuff I like better.

7. Writing: work on my savage worlds story, and write non-status report blog posts.

8. Get my hair trimmed/layers redid.  Cut Zliten’s hair, it’s a mess!

9. Swim at least once, I shouldn’t go two months without hitting the pool.

10.  Try to use up the food that’s already here instead of buying stuff.  My fridge and freezer are bursting with stuff and I keep going out and buying new stuff to cook.

11.  It’s almost vacation time!  Get together a list of stuff for Florida (restaurants, things to do, packing list, etc).

12.  Drink more water.  I’m not as good about this in the colder months, and if I forget about it too much, I get chapped lips.

13.  Between more work deadlines and family obligations, make sure to take enough time to relax and destress.  Don’t let shit get to ya, woman.

As thought about on the run… here are my top ten differences for Marathon Season vs Tri Season…

1. Less overall time spent training (8-10 hrs/week vs 10-12), but way more soreness.  Complete muscle exhaustion efficiency.

2. Different laundry.  Less laundry volume, but it’s WAY more stinky.  I only own 3 sports bras I can run in, so I’d like to say I wash them more often, but I just pick the least stinky/somewhat dry one to wear again later in the week.

3. I actually look forward to running!  It’s not so deathly hot, running more means I’m actually getting better at it, and my legs seem to be recovering faster the more I punish them.

4. No long trips to get to a lake or place to swim/bike.  I can do all the training stepping out my door.  I’m definitely expanding upon my routes from the house and finding less boring ways to get in double digit runs rather than 3-4+ loops around my immediate neighborhood.

5. Major runger.  Biking and swimming don’t really pique my appetite the way that running does.  I really, really have to watch it or I can eat back a 20 mile run plus some without much thought, especially if beer is involved.  Also, I’m way more into sweets when my run miles are up than other times of the year (though this may be a coincidence with marathon season = halloween time).

6. While I’m not that keen on running for hours without music, I’ve found I’m less attached to poppy, peppy music and just need something pleasant and entertaining for most runs.  Also, since I’m listening to 8-10 hours of music a week (instead of very occasionally during tri training as a treat), I need more than just the one playlist.

7. I get a few post-work runs (they’re rare, but very pleasant).  I love that the temps get cooler as the run goes on, and it’s much nicer to have the sun set while pounding out the last few miles rather than getting out in complete darkness.  It’s also nice being completely fueled from breakfast and lunch, and awake and warmed up from just being at work.  Getting some lunch running in again for reasons besides completely punishing myself for heat training is nice too.

8. I will run 1/6th of my run volume in the last 12 months in October, and November won’t be too shabby either.  5 months out of this year, my monthly run volume was under my average run volume for the WEEK since I started marathon training.  However, I haven’t dipped a toe in a pool in a month, and 2 hours on the bike last weekend felt HARD, so there is that.

9.  During tri season, you can at least pretend that you are doing things that other “normal” people consider fun.  “Hey, I went to the lake for a bike ride and swim” sounds like fun (if you casually forget to mention the swim was a mile and a half around the buoys and the bike ride was 50 miles).  “Hey, I ran for 4 hours” doesn’t sound like fun to anyone (even to me, really :D).

10.  Tri season means racing a lot more often is ok, a sprint or an olympic is a great weekend session.  Doesn’t work so well trying to wrap a 5k or 10k race into a training session (trying to run before the races is crazy since races start pretty early, trying to run after sucks since you just sprinted across the finish line… and now you need to run 4, 6, 10 more miles…).

While I’m partial to tri season, there are some awesome things about the temps getting cooler, wearing out my running shoes quicker, and forgetting my bike and goggles for a while.

Question of the day: Running, biking, or swimming – what do you love the most?

It’s unfortunate that my inspiration to post more coincided with both peak marathon training weeks AND crazy amounts of stress/craziness due to deadlines at work, so while I have a few other posts percolating, they’ll need to stay on the back burner.

However, since my brain woke me up super early today, let me explain how things go.  My work has a lot of ebb and flow.  Managing people means that I don’t actually do a lot of concrete, measurable work myself, and a lot of my day is talking to people and responding to emails in a way that is unquantifiable in terms of productivity.  Is the team getting their shit done?  Are the execs happy?  Then my job is done.  Occasionally I’ll have reports to do or set goals for myself, but I don’t believe in a lot of busy work for busy work’s sake, so it’s hard to say what I accomplish in a day.

However, I’ve gotten good at measuring how busy it is by how much I can slack at work.  Being constantly interrupted (which is my job) means that I have those little times in between.  A moment or two of silence, but I know that it’s not going to last long enough to actually get stuff done.  Usually, this is when I take a short break to slack to give my brain a break and turn my focus back from communication to passive content consumption and processing (I’m not generally generating content or commenting on things, I’m just seeing what the world is up to for 5 minutes), and then I get back to doing work.  It helps me to turn my brain off for short periods… I process things in the back of my head and figure things out that way.

The degree to which I slack just came to me while I was laying in bed, so here I present to you, my Slack-com scale.  Note that each level includes the levels before in slack-dom (so if I’m at slack-com 5, that also means I’m able to check facebook, email, etc).

Slack-com 5:

Nothing is really going on.  We’re in the middle of a milestone, I’ve got all my planning done, everyone is working away happily, I’m caught up on my required reading for work (forums and fansites).  I’m rarely interrupted for even questions or anything to deal with.  At this point, I can indulge in things like typing up full blog posts if the inspiration hits, but if I’m being a good girl, I’m actually in my game playing, trying to stay caught up.  This is rare, a few days to a few weeks a year at best.

Slack-com 4:

I have a few spread out hours in the day that are not dedicated to immediate things that need to get done.  I’m on top of everything work-wise.  I have scanned the work related reading at least once a week.  I have enough slack time to do things like jot down a few notes for myself on topics to flesh out and write out later, plan out a menu for the week and update my grocery list, or update a training plan to resolve a conflict (in like, 5-15 minute chunks).  I try to jump in and play my game when I have anything more than the 15 minute chunks, but I’m not usually able to really get into a groove.  This is about one to two months per year.

Slack-com 3:

Normal work mode.  I’m getting everything I need to get done at work, find time to scan work reading once a week, and find time for the usually 5 minute breaks every once in a while to check facebook or twitter, usually enough to stay caught up.  Once a week, I might find time to dip into slack-con 4 (e.g. spending two full days of slack-time to make a meal plan and update my grocery list).  I may find the occasional special afternoon to play my game largely uninterrupted, but generally at this stage I’m either in game to check new stuff out quickly or too busy.  This is the majority of the year.

Slack-com 2:

Things are busy.  I’m getting everything I need to get done at work.  My work reading is probably spotty.  I’m crashing into 3pm, mentally tired, and have to take a quick break to slack not because I have time, but because my brain needs the time to process and refresh.  I’m probably caught up on my personal email (I don’t get a lot), and maybe have glanced at social media, but I’m not caught up.  This is maybe a month out of the year, usually either while I’m in major planning mode, or we’re getting close to a deadline.  I may be working more than 8 hours at this point.

Slack-com 1:

Crazy-mode.  Work is packed from the minute I get there until the minute I leave (which is typically more than the usual 8 hours).  I forget that other people exist on my computer and that I have an email box that isn’t my work outlook.  The only slacking I might do is to pop onto twitter and post a “Aaaaaaaaaargh!!!!” to vent my frustration and then get back to the cray-cray.

I’ve been at slack-com 1 this week, people, and while the light is at the end of the tunnel, I’ve been in said tunnel for the last two weeks.  In the famous words of Arnold – “I’ll be back” (once things settle a little).

Training:

Last year, my marathon training cycle was 3 weeks.  I had 6 weeks between Kerrville 70.3 and the Rock and Roll San Antonio Marathon.  So, that really meant one week off, three weeks training, and two weeks taper.  If I picked the same race, I’d be heading into my last week of training again next week.  My thoughts are both a) I’m ready, bring it on, and b) thank the dear fluffy lord I have a few more weeks of mileage.

Yesterday, I ran 20 miles without stopping for the first time ever.  It’s not the first time I’ve traversed 20 miles on foot, in fact, it’s the third, but I finally was able to run it.  Frankly, pretty much every run over 13 miles for me has been a crap shoot for me.  I was almost convinced that I didn’t have it in me to be able to run 15+ miles without walk breaks.  Even just 3 weeks ago (was Kerrville ONLY 3 weeks ago…?), I had very little run confidence.

Two weeks of training later, 10 runs, 73 miles, and about 20 degrees cooler, and I’m pretty much on top of the world.  Instead of dreading shuffling through runs, I’ve gotten the run mojo back.  Doing speedwork again rocks my socks off.  Feeling turnover in my feet that’s faster than molasses, seeing paces that make me happier on the garmin, and being able to cover more miles without wanting to die is amazing.  I covered the easy 20 miler at a pace that was faster than my predicted marathon goal pace – so I’m going to have to revise that.  It’s crazy the difference these 2 weeks of training have made.

Also, let me plug ice baths here.  Ice baths may be intense, but they’re tolerable with booze.  Plus my legs feel a lot fresher and seem to be handling the miles better, so it’s worth it.

I’m scared to think about what’s happening to my swim and bike skills, but this is the first time since April, since I surprised myself by PRing at Austin 10/20, that I’ve felt good about my running.  This gorgeous weather is definitely helping the run love along as well.  I’m still waiting a bit to decide, but I’m having high hopes about what I’d like to do this winter training-wise.  I do have a few weeks of high (for me) mileage to get through first, so we’ll see.  I could learn to hate running again yet!

By the numbers…

Week 40

Monday: Run: Progression Run 3 mi 00:32 10:45 pace Weights: Gym 00:45
Tuesday: Run: Easy 3 3 mi 00:34 11:27 pace Run: Lunch Run – Double Run Tuesday 3.1 mi 00:37 11:54 pace
Wednesday: Bike: Spinny Spin – Green Lantern 12.45 mi 00:30 24.9mph pace
Thursday:  Run: Lunch Run 5 mi 00:57 11:22 pace Weights: Home 00:45
Friday: off
Saturday: Run: Long Run 18 mi 03:44 12:26 pace
Sunday: off

32 miles running, 1 cross train, 2 weights.  All according to plan.

Week 41

Monday: Run: 6x800s on the Treadmill 5 mi 00:51 10:15 pace Weights: Quickie 00:30
Tuesday: Run: Easy Run 1 – Morning 5 mi 01:04 12:48 pace Run: Easy Run 2 – Lunch 4.33 mi 00:52 12:07 pace
Wednesday: off
Thursday: Run: Didn’t Wanna Didn’t Wanna OMG… 6 mi 01:05 10:50 pace
Friday: off
Saturday: Run: Gorgeous Day, Happy Run 20 mi 03:54 11:41 pace
Sunday: Bike: Quick Spin 10.36 mi 00:30 20.7mph pace

40 miles, 1 cross training session, 1 weights session.  Skipped one weights session because my legs felt trashed Wednesday and never felt untrashed enough to make it up.  It’s lost to the ages, and that’s ok.

This coming week I am trying out back to back long runs Thursday and Friday (and taking the weekend a lot lighter – I have THREE halloween parties to attend…).  Looking forward to some happy running this week!

Food/Scale:

I’ve been eating what fitbit tells me (or trying to do so).  I wanted to eat the garmin after my 18 mile run, but fitbit said no, so I ate other stuff instead.  I haven’t really lost anything yet, but I know it takes my body about a month to really get with the program, so I’ll be patient.  I just know i have to keep tracking.  Tracking is the key this year to having taken off about 10 lbs, and not gaining it all back during heavy training.  I haven’t been counting DQ the last few weeks – I’ll get back to it – because I have made some less than wise choices (three deserts in one day what what?) nutritionally, but with running so much, I have more calories to play with, so I’m getting good food too.

I keep hearing about runners/triathletes going low carb during the day and only eating carbalicious things during/post intense workouts, and at night.  I’m not entirely sure how to feel about that… I feel like I earn my carbs by the way I plow through miles, and I also feel a lot better when I maintain a steady diet of about ~200g carbs per day (give or take 50).  However, quite a few credible sources swear by it, so maybe it’s something to consider at some point.  Not now.  I’m not ready to do a major upheaval of my diet right now, especially since my running is going really well, I don’t want to screw that up.

Since the fitbit interface is actually pretty amazing, here are my calories in/out for last two weeks:

Week 40:

Week 41:

This also very, very illuminating – it’s really hard to create a deficit and VERY VERY easy to eat back even 4 hours running without batting an eyelash.  In fact, the longer I’m running, the more likely I am to eat more percentage-wise.  It might also be that I usually cap off my longest run day with a lighter or off day, and have a few adult bevvies.  But that’s probably not it at all, right? 😛

Other stuff:

This summer, I started having half a starbucks mocha as wakeup juice/calories in the morning before races and long workouts – I found a case of peppermint mochas at Costco and I guess I will have to do a lot of long workouts before March (when they expire).  Soooooo good.

I made these pumpkin protein cookies.  The batter was amazing, the cookies right out of the oven… just ok.  I tend to like them better cold so they’re in the fridge.  Next time, I might try something similar, but raw?  Zliten loves them though!

Had fun watching Kona last Saturday.  How about that Rinny, huh?  Man, it was an intense day!  I enjoyed the heck out of watching the race start to finish (well, the pros, I couldn’t stay up til 5am to see the 17 hour finishers).  I love the spirit of that race and it’s amazing to watch triathletes conquer one of the toughest days of their lives.

I’ve got my costume all set besides one little thing I have to sew.  I’ll share with you soon, for now, it’s a surprise (if only because I don’t have a picture of it yet! :D) So I better get on it!  Off to be productive, see y’all soon!

Question of the week: Pumpkin spice – amazing or overrated?