MarathonMaiden's Blog

November 19, 2010

Friiiiiiiiiiiday

Filed under: Uncategorized — Tags: , , , , , — marathonmaiden @ 13:52

I’ll play the Four For Friday game. Mostly because I like bullets and this is a bullet point template for posting essentially.  And 4 is my lucky number. There is a flow to the bullet and probably could have been pulled together for a flowing post.  But it’s Friday.  I’ll make it nice and easy for you 🙂

I do want to say HIIIIIIIIIIIIIIIIIIIIII to all the new peeps reading! It’s really exciting to get an email saying “Please Moderate a Comment” because it means that someone new is commenting. I LOVE it.  Thanks for finding me!

  • I think I’m going to go with the taper plan I suggested yesterday. I think my message in asking for advice was a bit lost as many of you commented on the volume of running I’d be doing, which I’d never questioned myself. I was more curious about the speed work.  But since no one shouted ‘NO MM DON’T DO THAT” in terms of going the GMP route (and those of you who did mention speed work did say that GMP tempo intervals were the way to go) I’m going to assume that my speed work plan is good.  Plus since my friend did those workouts and beasted Indy with them I’m hoping for the “monkey see monkey do” approach here. But I guess since I’m a newbie then it’s all trial and error.  Eeeep.  Wish me luck? 🙂

Monkey See...thanks google

  • That said I’m still torn between doing Yassos this weekend or tempo intervals.  While I know that tempo intervals might be more beneficial in the long run with 16 (HOLY #$%@) days until WR.  But I ❤ 800m repeats. Yes I am weird.  On one hand, Yassos could build up my confidence with a kick butt workout.  On the other hand they are really intense for a workout.  Possibly too much breakdown with so little time left.
  • I had a really good recovery run this morning.  Like really good.  Very shocking because I felt on the slow side yesterday on my long run too.  Maybe that’ll be a trend this taper: feeling slower than I’m going. Yes the pace was outside of McMillian but it was faster than I thought I was going.  A good sign I think. And if you’ve been reading awhile, then you know that, while I question the validity of calculators, I need paces forced down my throat.  Apparently I am incapable of making pacing decisions on my own. That said, for recovery runs I think that pace is complete horse pooh.  Recovery is recovery.  Sometimes I need a granny shuffle recovery and other times it’s a brisk clip.  I’ve also noticed that as I’ve been training my typical 0500 runs have gotten slower, as they follow hard days.  At first I was a bit upset “What do you mean I’m getting slower?!” but then I said “EFF IT” because my quality workouts are being kickass and BAMF.  Fingers crossed for a BAMF marathon.

Okay so this pic isn't RR at all. But I google imaged BAMF and this came up. Anyone else upset that LOST had to end?

  • Yes the recovery run was good but the temp wasn’t.  I probably shouldn’t say that because 35* really isn’t cold.  It’s not even freezing.  But yesterday I ran in beautiful 45* weather and the morning before, while it was pouring rain, was 57*.  Ahhhhhhh relativity.  And New England. I was completely comfy in my shorts and long-sleeves BUT my hands, with THREE LAYERS OF GLOVES, froze.  I know I have poor circulation but it’s still no bueno.  I might have to break out the snowmobile mittens soon.  The ones that make me look like I have lobster hands.  I should spray paint them red…

And with that enjoy the rest of your Friday.  I’m hoping to be able to leave work on the early side and I’m pretty sure I have a fun weekend planned.  So TGIF.

November 18, 2010

So It’s Taper Time…

Filed under: Uncategorized — Tags: , , , , , — marathonmaiden @ 12:03

…and because I’m a bit worried about the fact that I signed up for this race not too long ago, I figured I’d take a moment to write a post about my possible taper plan. I kind of mentioned it on Monday’s post but it was buried amongst other things.

I didn’t end up posting because my Wednesday was a bit blahhhhh and looked like this:

  • woke up 26 minutes before alarm with headache and sore throat
  • listened to pounding rain for 26 minutes

Obviously I dramatize but the rain was wicked heavy at first. Thanks google.

  • drug butt out of bed.  Decided to cut run short because icky feeling was more sick than “holy crap it’s 0500”
  • rain stopped so I tacked on extra
  • considered calling in sick to work
  • went to work and did NOTHING except the bare minimum. Except gossip of course.
  • since everyone was mentally checked out and I don’t think I checked in, I peaced out early
  • sat on my couch with a good book and tea.
  • obsessed over the taper

So here is this post because, while I could elaborate on each of the bullets above, I do not want to relive yesterday. Although I kind of just did.  Oops.

Anyway, so as of right now I’m ~2.5 weeks out from my marathon. Clearly the beginnings of tapering.  I’ll fully admit that I’m a marathoning newbie, having only run 2 and neither time suffering from taper madness.  The first marathon, while I did have lofty goals (want to BQ) I never really thought about the taper and my overall training wasn’t intense.  While training for #2, Boston, I was injured at the end of my cycle so my taper was elliptical with a couple of miles race week.

I have lofty goals again for WR.  After the past few weeks of training I think that, barring anything major, I can do well.  So I’m obsessing over what to do during my taper.  Is this the beginnings of taper madness?!

I’m toying with the following, and the workouts of the last two weeks worth of speed sessions have been by a friend who is actually a coach.  Not mine but I can bounce ideas off of him from time to time:

Week of November 15-21 (aka this week) ~80% of max miles.

  • On Tuesday I got a good tempo/GMP steady run in, with ~14 miles total and 6.6 of them at tempo/GMP.
  • Thursday: LR of 17-18 miles (today and check. 17.6 done-zo)
  • Saturday: Yasso 800s or 3 x (2@HMP, 1@MP+ 15 seconds) <– suggested by friend and the yassos are my idea.  And I’m not sure if, 2 weeks out, they’re the best in terms of race prep. See quote below from my friend.

Week of November 22-28. ~50-60% max mileage

  • Tuesday: 3 X (1.8 miles @ HMP with .2 mile recovery)
  • Thursday: LR of 13-15 miles
  • Saturday: 3 @ HMP, 1 easy, 1 @ MP, 3 @ HMP

Week of November 29-December 5 (RACE WEEK)

  • Monday/Tuesday: 2 @ MP, .5 easy, 2 @ HMP
  • Wednesday/Thursday: 1 @ MP, 1 @ HMP
  • Weekend: Travel and RACING 26.2 miles!

I spoke with a friend who really knows running stuff and he advised me

“At this point, my speed workouts are all aimed at dialing in on goal race pace, so I’ll incorporate portions at HMP or MP twice a week.”

Which I think is pretty sound advice and he also pretty much dictated the above schedule in terms of speed work.  It was in line with what I was thinking in terms of the *ideas* of the workouts and the types, but those are his workouts suggested as what he did before running Indy this year. The only change I think I’d make is to input one straight up tempo, or continuous GMP run instead of one speed session each week. Because tempo intervals (which essentially is what they all are) destroy my soul.

Thanks google images

So I guess I’m trying to feel out what you guys do during the taper and your experiences of workouts during it.  Obviously everyone is different but I like hearing things from “The Peanut Gallery” *CoughFloCough* I have the feeling that my friend is right and dialing into GMP is the thing to do now.  So I don’t know how/if my planned yassos for this weekend will shape up. They might be too intense of a workout so close to race day. [edit: I’m moreso trying to gauge the speedwork side rather than my overall miles for the next few weeks. The mileage cutbacks are pretty much set in stone but I’m just wondering how intense speedwork should be / use the track or go GMP?]

As far as today goes, I got my LR in.  I felt pretty crumby all day yesterday so I wasn’t sure how this workout was going to go.  Luckily I fell asleep relatively early last night and got 9 hours in.  Compare that to the 5 I slept all weekend and the 6 from Tuesday night and I’m no where near out of debt but feeling slightly better than yesterday. I still have some ear/sinus pressure that made the LR oh-so-much but it’s going away and not as intense as when I first got up. Better to feel a bit under the weather now than two weeks from now as two weeks + one day = MM on a plane to DALLAS.

The LR itself was…well a LR.  Nothing terribly special about it.  I didn’t feel particularly strong or powerful during it.  On the other hand I didn’t feel particularly weak or tired.  My legs did feel fatigued over the last 5 or 6 miles but, given the loop splits, I think I was increasing my effort and that’s why they were feeling it rather than true worn-out-ness.

13.5 miles @ 8:44
4.1 miles @ 8:24
Total: 17.6 miles @ 8:40

So I actually don’t have anything to complain about for once.  I did think this was going to be slower because of my head hurting and my legs feeling fatigued by the end.  Plus I was actually famished by the end of it, usually I’m a bit hungry after runs because I get out of bed and go within 5 minutes.  It was weird to be start feeling hungry during a run, especially so during a long run where my appetite is usually killed during the day.  That might have also contributed to the “I think this is slower” thinking.  But I’m happy that it wasn’t.

Money in the baaaaaaaaaaaaaaaaaaaaaank. Lots of you suggested it as an alternative “hay in the barn”.  I’ve obviously heard the expression before but rarely use it.  I should start.  Even though every time I say it I think of the song that was stuck in my head the whole run today

Phew.  Lots going on in this post, no? But I also did my pushups and situps.  Today was W2D2:

Pushups: 14, 16, 12, 12, 18

Situps: 21, 24, 18, 18, 30

November 16, 2010

Like, I Really REALLY Hate Tempos

Filed under: Uncategorized — Tags: , , , , , , , — marathonmaiden @ 13:47

Another Tuesday Tempo here! It was SO HARD to drag myself out of bed this morning knowing that A) I’m still sleep deprived from this weekend B) my covers were amazingly comfy and C) I really effing hate tempos.

But I drug my sorry butt out of bed for the tempo. What I wanted to get out of this was a controlled workout. Sure the pace matters but with WR being only…18(?!)…days left the work that I do now is mostly mental.  Essentially the “hay is in the barn” (anyone else HATE that phrase?! Any suggestions for what I can replace it with?!) and now it’s getting comfy with some miles that aren’t killer but are faster.  Ideally GMP but that’s been the ideal all along, no?

 

Sometimes it's like no matter how hard I try I can't hit the workouts how I want

The plan was to warm up for a couple miles, bang out ~5-6 miles at “tempo” pace (whatever that means at the moment) and then warm down for a couple miles + a few more (my warm downs are always longer than my ups).  I knew before I even stepped out of my door that this was going to be a challenging workout and to not expect paces around what I’d been running the past few weeks.  My hips felt a bit…tender? Not hurt or pain or injury.  More like “HEY I could use a massage NOW”

When all was said and done this was the result:

  • Warmup
  • 6.6 mile “tempo” @ 7:26 pace
  • Warm down

I don’t think this really tells the whole story though.

Essentially the tempo portion can be broken down into three 2.2 mile segments as that’s how I thought about it when as I ran it.  Now, looking at the overall pace the workout looks fine.  Maybe a little slow for true tempo pace based on where I’m at fitness wise, but still where a workout could/should be with ❤ weeks until marathon day.  Maybe even exactly where I need to be as my estimated GMP is ~7:30.

The breakdown of the tempo looks not so great:

  • 2.2 miles @ 7:42
  • 2.2 miles @ 7:10
  • 2.2 miles @ 7:25

Oddly enough I was thinking about how to describe this workout and I thought: CONTROL.  Unlike last week, today I felt like I was moving how I was supposed to be.  I will admit that when I saw 16:56 as my first loop split I kind of freaked out because, while I knew it was ~7:45 (hizzah math) it was slower than GMP, let alone the tempo paces I’ve been running the past 3 weeks.

So I kicked it up a bit and, surprise surprise, it didn’t feel any harder than the first loop.  I know Flo talked a lot about this recently: that if I start out fast, I stay fast.  The trick now is to figure out what my pace is from the get-go.  Because, to be 100% honest here, my 9:42 warm up pace didn’t feel slower than my 7:42 first tempo loop nor did either of those feel different from my next 7:10 loop.

I mean, I can tell by the lactic acid that sort of accumulates and the burn that I feel but once I lock into a pace I can hold it.  I’d be VERY surprised if I deviated much from the average loop paces during the loops themselves. Which is why I felt like I was in control during the workout.

Mission accomplished then. I’m thinking that the feeling of control is more important than the splits themselves.  Or so I’m trying to tell the numbers junkie in me 😉

In the end I think that today’s workout was not a bad one by any means.  Once I got the initial “UGH I didn’t get the workout how I wanted it”  thoughts out of the way (because, let’s face it, they will always be there I have come to the following conclusion: Getting close to GMP is tricky and hard for me and this was a learning workout. Plus once I got that first 2.2 loop out of the way I was quite speedy.

Afterward I did W2D1 of my pushups and situps:

Pushups: 14, 14, 10, 10, 16

Situps: 21, 21, 15, 15, 25

I did discover when I was going my “strength” stuff that my legs are tight! I shamefully cannot touch my toes anymore.  I used to be really flexible but stretching was the first thing to go when my schedule got hectic this fall.  Don’t worry though: I plan on using my break to stretch today.  I want to get back to being really flexible.  Not for any real running reason per se (I’m not the biggest subscriber to stretching being *wicked* important.  It has it’s place but I don’t think it’s the be-all-to-end-all) but because I just feel better in life when my muscles aren’t like a rubber band. I feel like I stand straighter and am more confident. And that my muscles aren’t all cramped and I’m not all hunched in a ball, making me want to be on the couch all day.

Thanks google

Since I never stretch someone might have to use a torture device so I can hit that flexibility goal hahahhah

Have a lovely Tuesday y’all.  And Amy that means you too girl!

And check out this giveaway from Lesley (Racing it Off)

November 4, 2010

A Haiku to the Long Run

Filed under: Uncategorized — Tags: , , , , , — marathonmaiden @ 14:23

Twenty Point Four Miles

All of Which Were in the Rain

But Not Snow. Thank God.

  • 13.5 miles @ 8:57
  • 6.9 miles @ 8:09
  • 20.4 miles @ 8:41 pace

As the opening haiku states the entire run was in the rain.  Major bummer.  I had thought that the rainstrom wasn’t going to start until 1000 (according to my sources at weather .com) so I figured that I’d be able to finish the entire run before it started to get really wet.  WRONG.

Not that it was that bad of a thing.  The fact that it was a balmy 42* helped.  It meant that it wasn’t snow.  Truth be told: I like the very first snowfall.  And I actually like running in the snow, no matter where I am it just seems quiet and tranquil.  I’m just not ready for snow yet. 

But despite the weather the run was GREAT.  I was only planning on 17-18 because last week I ran 20 as well. And I think in an ideal world I probably should have stuck to those miles.  In the back of my mind, in case you haven’t noticed is always the notion that I can go more.  And once I’m aware of those ideas I tend to act on them.

The first loop, however, was pretty slow and didn’t start off great.  I definitely thought to myself that it was going to be one heck of a looooooooooooong long run.  I was in a overall grumpy and moody mood and NOT into this run. In hindsight I think I really had to use the bathroom because after stopping at a DD (which btw always has the cleanest restrooms.  Always) my mood improved and I decided to push the pace a bit and try to make the last few miles “count” and push a bit.

Well my legs clearly found their second wind and I finished the last bit at a pretty fast pace.  Not GMP or anything like that but fast for the end of a long run for sure! Not too shabby and definitely another confidence booster that I’ll be able to finish (and quite possible finish well) at WR.

Okay so I know I won't win it. But I can dream, right? HAH

My only concern is that this is my second 20 in two weeks.  I have another one scheduled  next week as well.  While in a normal training cycle, 2 of them would be fine or even 3, my cycle is not that lengthy by any stretch of the imagination.  But I do feel good with no aches and pains or injuries. And I have been running hard / a lot already this fall, thus giving me a great base and almost a de-facto training cycle. I’m planning on letting my body dictate (like it did today) though. 

Again, I’m feeling pretty good. I’m still looking forward to all my runs and hard workouts.  I remember last cycle not looking forward to them at all.  Maybe because I was injured for the end of it which, knock on wood, I currently am not.  I also just switched into a new(er) pair of shoes.  I wore them for Boston and then put them away.  They still have the Boston chip on them! Which I may never want to take off 🙂

On a non-running but yes training note: I may have to *start* stretching again.  Because, after 20 miles and sitting at my desk my hips are feeling tight.  Never fear though because it’s New Patient Lottery Night so I’m sure to be getting my recovery movement in for the craziness.

And yes, another day of heels after a 20-miler.

October 27, 2010

“So is miami the team to beat?” …

“Nah, I think we are.”

–RONDOOO

Thank you google images

That really has nothing to do with running but I HEART THE CELTICS. For real.  Plus I’m an (ex) basketball player and will always enjoy watching a game.

Plus the Celtics kick ass. End. Of. Story.

And if I’m going to running  a marathon in 38 (!!) days I need to start kicking some ass too.  And soon. Obviously trying to make up for lost time is a recipe for disaster. But every workout still needs to count. I’m in the process of what I want to do with training (and this post was initially going to be about that) but I’m going back and forth with what I want to get accomplished. I do know that I want

  • Two 20 milers
  • At least one speed session a week

But I will say that I’m leaning towards keeping the momentum going that I’ve had this fall in terms of running fast and that was on very “free thinking” training.  I got workouts in but they were never really planned for in terms of a written training plan. And if I’m thinking I really want to RACE then why fix what ain’t broke, right? And in the back of my mind I do want

  • A) a better Boston seed time, which by definition is a PR
  • B) sub- 3:20, I mean I know that I’m not going to be “properly trained” but I can dream big right?

Guess we’ll see how that pans out on December 5th. At this point the best I can do is just go.

But even without a running plan in place right now I have flights booked and tentative plans for metting up with people.  So I know that it’s happening. No matter what happens in the race I’ll be there. Woot.

Clearly I am still excited.

Which is why I don’t really want to talk about the recovery run I had today.  Not exciting. It was slow and dark and muggy. Means I did something right yesterday? I wasn’t hurting on the run but I just didn’t have that spark to go fast.  But again, I didn’t need to go fast today because I went fast yesterday.

I also think the weather had something to do with it.  My body has spent how long adjusting to 30-40* morning temps? (too long as I’m sure you’re away because I complain about it damn near every day!)Part of me wishes that these past two days of warm weather never happened because it’s just going to get COLD again after today.  This morning was 67* and 94% humidity.  At 0430.  Ridiculous.

Although on a weather related note: what’s the weather going to be like in Dallas in early December? I keep imagining billion degree days but that is unrealistic.  Certainly warmer than here though (and I’ll admit to being a warm weather gal so it doesn’t  bother me).

Anyway that’s all I got for you today.  Nothing special (except the C’s of course) at the moment but definitely things in motion. I honestly cannot wait for race day to get here!

I’m definitely thinking about December 5th a lot. And then from what I’ll do December 5th to Boston Training Starting and then to April 18th itself. 

Oh wait! Speaking of Boston, I do have one more thing: I officially got accepted into Boston. YAY 🙂

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