Category Archives: Training

Year in Review: 2014’s Highs & Lows

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October’s Best & Worst of Racing Link-Up post was so much fun that I figured I’d revisit each of this year’s races in the same manner.

So on the eve of 2015, I’m taking a little walk down memory lane…starting way back in January with our chocolate-fueled 15K and ending with December’s holiday-themed run.

I was going to add up all the mileage, but instead of boring you with stats, I’ll just get to the good stuff 🙂

Best Post-Race Bellyache

We soared away with mega sugar highs after January’s Hot Chocolate 15K. Not only did Kelly, Ben and I have a blast running the scenic route, which looped around Golden Gate Park and down Highway 1, but we also (over)indulged in the most decadent post-race spread of fondue, hot chocolate, marshmallows, cookies and all kinds of other goodies.

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Best Mid-Race Meetup

You know it’s going to be a good race when you become fast friends with someone you meet two miles in (hey, Molly!) and get to hang out afterwards with the one and only Catra “Dirt Diva” Corbett and her running companion, a dachshund named TruMan. Just some of the many amazing running memories that Vivi and I — college friends reunited as running buddies — made at the Chabot Trail Run 30K in February!

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Least-Intimidating Triathlon

At home and on a whim, I signed up for the LifeTime Fitness Indoor Sprint Triathlon with my friend Colleen in March. Not only was the 10-minute swim, 30-minute bike and 20-minute run a nice way to ease into triathlon for the year, but it was also a great workaround for being able to “race” while there was still snow on the ground outside.

Best of all, though? The 10-minute locker-room transitions, which may have permanently ruined us for “real” ones.

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Friendliest Faces Race

Our entire SF community came out in full force for the Rock ‘n’ Roll San Francisco Half Marathon back in April. The weather cooperated, I helped pace Barry’s Bootcamp owner Adam Shane for the start of his first 13.1 finish, and friends and family came out of the woodwork to run and spectate along a course that was much tougher and hillier than anticipated.

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Worst Race Ever

Lest you think this rundown of races is all rainbows and puppy dogs, I present to you my darkest moment from the 2014 season: the HITS Napa Valley Olympic Triathlon.

Struggling with sickness and self-doubt, I battled for more than four hours through a panic attack on the swim, not being able to catch my breath on the bike and a miserably hot run that day. But as far as my performance was from perfect, I’m proud that I didn’t quit — and, hey, it can only go up from here, right?!

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Most Revealing Race

If you’ve never run Bay to Breakers in May in San Francisco, you’ve got to add it to your runner’s bucket list. Not only is it the oldest consecutively run annual footrace in the world, but it’s also some of the best people-watching and partying you’ll ever witness in the city. And no, don’t count on a PR, but do plan on getting an eyeful while covering the 12K course.

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Ultra-Freakin’-Awesome Race

Each time you run farther than you’ve ever run before, it’s an exhilarating experience. Jamie, my pacer extraordinaire for my first Canyon Meadow Trail 50K Ultramarathon, fortunately understood this and dealt with my exclamations every mile on the mile after 26.2: “Guess what? This is officially the longest I’ve ever run!”

And it may have been the first, but it won’t be the last…

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Biggest Post-Race Double-Take

As in, I had to check the race results twice to make sure I read them correctly. Hubby paced me to a shiny, new 10K PR in the Beaverton Sun Run, and I credit the Hanson’s marathon plan for the speedy finish. Sure, I got injured soon thereafter from the sheer volume and high threshold of training (plus lack of pre-hab), but it was fun while it lasted!

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Best-Worst Race Experience

Was it real or was it a dream? You may never know…because after more than 24 hours of being awake, driving and running for almost 200 miles the hallucinations start to set in. I can’t even really do justice to the insanity and hilarity of an overnight relay, particularly the “Mother of ’em all,” but I can say that this year’s Hood to Coast Relay was something I’ll always remember!

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Favorite Street Cred Race

Yes, I’m referencing the location, but I’m also alluding to the fact that, after five weeks off during peak mileage building, I had something to prove with this race — and, per usual, it was to myself. Both being able to run and highlight my hometown, plus be able to finish the Detroit Marathon was an incredible way to cap off a fall full of physical frustrations.

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Most Instagrammable Race

No joke, the first thing I did when I found out we were moving to Oregon was to put the lottery date for the Silver Falls Trail Half Marathon on my calendar because I heard it had some fantastic scenery. And the price we paid — in crazy elevation changes, rough footing and cold, crappy weather — was totally worth it!

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Most Spirited Race

From the looks of some of the creative costumes involved in this event, I have a feeling several of the participants may have taken the holiday “spirit” part of the race literally. Not only did Carolyn, a fellow LUNA Chix teammate, finish her first-ever race with flying colors, but the Jingle Bell Run 5K for Arthritis also ended up being an ideal way to round out the year just the way we started: with friends.

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Looking back, I’m feeling really thankful for a year chock-full of memories made, laughs shared and miles covered with friends and family.

Cheers to an even more eventful 2015!

Which moments are you most thankful for from 2014? I’d love to hear!

5 Reasons to Factor Some ‘Heart’ Into Your Workouts

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In light of this week’s announcement from Coeur Sports — I’m thrilled to be a part of the team again in 2015! — and in honor of our “heart & courage” rallying cry, I figured it’d be an opportune time to talk about something I’ve shied away from until only very recently: heart rate training.

Why? As much as I love to quantify my fitness, somewhere between doing the heart rate zone math, finding the correct workouts to hit my zones and then licking attaching the device and syncing up to whatever software is needed, I inevitably drop the ball. Let’s face it, adding another element of discipline can be tough when the alternative is to just lace up and head out the door.

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But the wiser older I get, the more I’ve realized that there are some terrific benefits to taking heart rate into account when training. Here are a few of the reasons why I’m starting to incorporate it into more of my workouts:

1. Train smarter. There’s a good chance that, like me, you tend to overdo your easy days and don’t push quite hard enough when it is needed.

2. Change focus. If you’re in an exercise rut, it’s fun to add a gaming element with heart rate workouts by setting some specific, measurable goals.

3. Recover effectively. Are you sure you’re not undercutting recovery days? Heart rate monitors can be incredibly helpful in helping you rein things in.

4. Stay healthy. Over-training and improper pacing can knock you off your A game, leaving you susceptible to both overuse and acute injuries.

5. Get better. Whether you’re looking to raise your level of fitness, stick to a program or race faster, fine tuning your workouts by heart rate can help.

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Ok, you’re probably thinking, that’s great, but how do I get started? Well, here’s a four-step cheat-sheet that simplifies the process:

First, determine your maximum heart rate, which can be done with a reasonable amount of accuracy by subtracting your age from the number 220 (for men) or from 226 (for women). There are a number of other equations that can be used, but that one’s a good rule of thumb.

Second, establish your resting heart rate, which should be done first thing in the morning with your feet still between the sheets. Find your pulse, count the number of beats that occur in 10 seconds, and multiply that number by six to find your rough count for beats-per-minute.

Third, calculate your training zones, which will allow you to customize your workouts to your heart rate and current fitness level. You can do the math according to the chart below, or use this handy calculator to do it for you.

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Now that you have your heart rates and zones, the fourth and final step is to create a training program and track results. This, of course, will vary according to your ultimate goal(s), but here’s a great article that outlines the different types of workouts you’ll want to consider when creating your program.

The best part is that you don’t need any fancy equipment, aside from two fingers and a jugular, to get started. If you decided to stick with it, though, I’d strongly advise purchasing a heart rate monitor, which will deliver consistent readings and track your workouts for you.

My favorite right now is the Wahoo Fitness TICKR ($100). Not only does the built-in memory mean you have the freedom to train without a phone, but I also find the motion analytics (measures running form across three dimensions; click here for details) fascinating because I’m looking to improve my form and become a stronger runner.

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As for my verdict on this type of training, the jury’s still out. I’m by no means an expert, meaning I’m still playing around with it and trying to learn as much as I can, but from what I’ve been reading I do think it could help give me an extra edge to stay healthy in 2015.

The only downside so far is that — for someone who has always set goals based on pace — I’ve had to check my ego at the door for pretty much every workout thus far. Effort-wise I feel great, but the monitor says I’m training at levels where I’m exerting myself too much, which (contrary to what you’d think) doesn’t actually serve me well in the long run.

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So what can you expect if you try this at home? Well, surprisingly, the biggest shift may be more of a mental one that physical. Gone are the subjective “run by feel” workouts; using a heart rate monitor gives you a very concrete, objective way to gauge exertion and progress.

Other than that, get ready to slooow down. Almost painfully so, as you’ll likely add a few minutes to your per-mile pace initially. But by taking back control of your workouts, you should start to see progress fairly quickly — in the form of being able to do more while maintaining a lower heart rate, which means you’re becoming an aerobic machine!

After struggling with injuries last season and feeling like I’ve hit a plateau with my speed, I’ve got nothing to lose: It could work like a charm or (what I’m really afraid of) end up slowing me down, but either way, I figure I’ll learn a lot in the process!

Do you train with a heart rate monitor? Any feedback and/or tips to share?

Booty-Blaster: 5 Band-Based Exercises to Activate Glutes

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Ever since my most recent marathon-training injury, I’ve been on a mission to get my sleepy glutes firing again on all cylinders. Studies link glute weakness to Achilles tendinitis, shinsplints, runner’s knee and iliotibial-band syndrome, along with a host of other overuse injuries (i.e. my medial tibial stress response), so a strong booty is key to not only keeping a steady core, but also the body’s entire kinetic chain from getting out of whack.

My PT prescribed a series of exercises using a Thera-Band, which got me race-ready. But during my post-marathon running hiatus I’ve been kicking it up a notch with the ReXist360 resistance training system, which is designed to intensify band-based workouts without any unwanted pressure added to the back, knees or ankle joints.

Read on for my five favorite butt-busting resistance exercises!

1. Clamshells

Place band above your knees. Lie on one side, prop your upper body up on one arm and stack your legs on top of one another with knees bent. Slowly lift top knee toward the ceiling, keeping feet together and body in alignment. Hold for a second at the top, squeezing glutes, before lowering in a controlled manner. Repeat 20 times before switching to other side.

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2. Glute Bridges

Place band above your knees. Lie with back on the floor, and bring heels close enough to be able to touch them with your fingertips when arms are extended down by your sides. Place hands on hips, and open knees slightly so they press out against band to activate glutes. Driving your heels into the ground, lift hips toward the ceiling, and squeeze glutes before lowering. Repeat 20 times.

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3. Monster Walks

Place band above your knees (or around ankles to make it tougher!). Step legs out until they’re hip- to shoulder-width apart. Sink butt into squat position, making sure that knees don’t extend beyond your toes — think about sitting further back and lowering your behind into the position to protect knees. Maintaining that wide-legged stance, slowly squat-walk across the room. After about 30 steps, turn around and repeat.

As you can see, I’ve still got some work to do on my ankle mobility to get down into the correct position!

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4. Side Lifts

Place band around knees (or, again, ankles to make it more difficult). Use bottom arm to support head and top arm to steady yourself. Straighten and stack legs, lining up hips, knees and ankles. Keeping core engaged and top foot parallel to foot on floor, slowly lift top leg toward ceiling. Pause at the top of the movement, squeezing glutes before lowering. Repeat 20 times before switching to other side.

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5. Squats

Place band above knees. Stand with feet parallel and hip-width apart. Slowly sink your butt back until legs are at a 90-degree angle (thighs are parallel to the ground). Again, take care to keep knees from caving in toward one another or extending beyond toes, and keep chest up as much as possible (I’m still working on my form, hence the mat under my heels). Hold for a second before driving back up through heels to come back to standing. Repeat 25 times.

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Disclaimer: I’m not a PT or a doctor; these are simply some exercises I’ve found helpful for getting those glutes firing again! If you’ve got an injury or concern, though, be sure to check with your own health care provider first so you can make a plan of action together.

Detroit Marathon: Week 18 training recap

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Well, here we are — 18 weeks down, and just a few days to go! The bad news is that my calf has been acting up this week (aching after Monday’s treadmill run), but the good news is that I’m at peace with my game plan for race day, which is “slow and steady.”

After training took a turn for the worse in the past two months, my first objective was to heal up enough to get to the start (check!). Now it’s time to focus on getting across that finish line on Sunday.

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Here’s what the past week looked like, according to the original training plan:

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And here’s what I’ve actually been doing, as per my run coach’s recommendation:

  • Monday: Run on treadmill (30 run/1 walk x 2), PT exercises
  • Tuesday: Elliptical (45 mins), strength training, PT exercises
  • Wednesday: Run (45-60 mins), OFF, PT exercises
  • Thursday: Recumbent bike (30 min), strength training, PT exercises
  • Friday: Run (30-45 mins), Elliptical/bike (30 min), strength training, PT exercises
  • Saturday: OFF, PT exercises
  • Sunday: RACE DAY!

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As far as race prep goes, I’m treating it more like an ultra and aiming for stamina over speed. This means I’ll be carrying a hydration pack with some essentials instead of going for the usual less-is-more approach to race day.

Since I also lost some endurance during my time-out from training, I’ll need to fuel early and often to avoid the inevitable “wall” as long as possible. So I’m packing salt tabs, TUMS and both water and Tailwind flavorless electrolyte beverage in order to be self-sufficient on the course (this is helpful both physically and mentally, at this point).

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Also in my Ultimate Direction Jenny Ultra Vesta? A few Bonk Breakers, Picky Bars and Hammer Gels, along with my cell phone for emergencies (i.e. worst-case scenario = DNF), which I’m hoping I can avoid by skipping this week’s runs so I can rest up my legs and get my calf calmed down.

I’m hitting the expo on Saturday to get my race packet, but will be taking it easy other than that. It’s an odd feeling worrying less about time/pace and more about my ability to finish, but I’ll be following Coach’s orders and doing a 10-min run/1-min walk ratio to try to get ‘er done as swiftly — and safely — as possible.

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Stay tuned for race updates via social media, and I’ll be posting my race recap Monday. Any positive vibes & healing thoughts much appreciated in the meantime so I can finish healthy and strong; thanks very much!

Making a game plan for the Detroit Marathon

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It’s no secret that things haven’t gone as smoothly this training cycle as I would have liked. But rather than getting angry at my body and blaming it for not being able to hold up to the rigors of a tough running schedule, I’ve accepted responsibility for a combination of faulty mechanics and inattention to the finer points of injury prevention.

As such, my original goal time of 3:50 — which seemed well within reach based on my pacing prior to injury — is pretty much a pipe dream at this point. After taking a month off from running to heal my medial tibial stress response (aka almost-a-stress-fracture), I’ve come to grips with the fact that I’ve got to reset my race-day expectations.

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Frankly, I’m not sure exactly what will happen between when the gun goes of and when I (hopefully) cross the finish line, which both excites and terrifies me. Why? Well, a lot can happen over 26.2 miles.

But after giving it some thought, I’ve made the following goals for Sunday’s race to keep myself motivated and moving forward:

1. Good Goal: Cross the finish line, healthy and injury-free, regardless of time

2. Better Goal: Finish somewhere between four and five hours, depending on how the run/walk ratios go

3. Best Goal: Finish with a new personal record (anything under 4:07:46). Yeah right, but a girl can dream?!

Although my run coach and I have been discussing strategy this past week, I’m still digesting his suggestion for a 10 run/1 walk ratio. There’s a delicate balance between taking it slow and taking it too slow, so I’m trying to figure out the right mix of pacing and duration of runs to get me to the finish line as quickly as possible and in one piece.

Overall, though, I think I’m going to treat it like an ultra — over-prepare and find a steady pace so I can finish strong. My plan is to see how my final runs go today and Friday before finalizing the run increments, which I’ll probably end up tweaking during the race based on how my legs and lungs are holding up.

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Am I bummed about not being able to “race” this race? YES. But there comes a point where you have to not only deal with the reality of a situation, but also be appreciative of what you can do instead of what you can’t. Plus, three things have really changed my perspective on this race in the past few weeks.

First, one of Hubby’s and my most beloved friends passed away late last month. To describe him as the successful businessman, doting husband and loving father he was just doesn’t do him justice, however; he was one of those one-in-a-million people who made an impact on the life of everyone with whom he crossed paths.

So I’m dedicating this race to Burt Baptiste. And to his beautiful family — his wife, Danielle, and their two daughters, Milla and Emme. Their strength, poise and positive attitudes in the midst of tragedy have inspired so many of us, and I hope that I can have some small part in helping to make sure that his memory is never forgotten. #RIPBB

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Second, one of my running heroes, Kara Goucher, wrote a terrific blog post on handling setbacks with grace, patience and perseverance. The entire piece hit home with me (well, aside from the whole ‘professional athlete’ part), but one line in particular struck me as she was describing her injuries, disappointments and what has been a long road on her return to racing:

“Instead of stressing about how far behind we are, we need to focus on the progress we are making and continue to make….I may not be where I want to be, but I am so grateful to be here at all.”

With a laser focus on planning, training and prepping for a goal race of the season, it’s so easy to lose sight of the bigger picture. But even with our setbacks, our injuries, our derailed training plans, it’s important to keep things in perspective and find joy in the journey because you never know exactly where it’ll lead — or what you’ll learn in the process.

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Third, my friend Doris Steere has unknowingly served as inspiration by example while she’s been on her own journey this season. After dealing with similar calf issues eight weeks out from her goal race, she proceeded to break a rib three weeks out. But rather than give up, she hit it hard with rehab work and ended up at the starting line of Augusta 70.3, saying:

“I make no promises for race day except to try and do my best with the hand I’ve been dealt….without quality training sessions to look back on, I’ve got to rely on muscle memory, experience, determination and pure grit.”

And she did just that, managing to nab a new PR despite a blown-out tire, poor road conditions and an aggravated rib on race day. Now, if that isn’t motivation enough to keep on going when the going gets tough, I don’t know what is.

d5042a196e8f155d502ee76d8c240fe0So, final thoughts going into the race this weekend? Getting to the start line is victory enough this time, and even though I’m not sure exactly what shape I’ll be in when I get there or how the race will go, I do know the way in which I want to finish.

My week 18 recap will go up Friday, and I’ll be posting race updates on social media this weekend before the official recap goes up Monday. Thanks, again, for following along…here goes nothing! 

Detroit Marathon: Week 17 training recap

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Marathon training while crunching through fall leaves — even though this season’s program hasn’t gone exactly as planned, I can’t complain!

As you can see, the Hanson’s program doesn’t do a heavy taper in the final two weeks before the race (49 miles?!), which is good because I’m also slowly adding mileage to get my body acclimated for a few hours of activity at once.

Here’s the original schedule:

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And here’s my adapted version:

  • Monday: Revocycle class, strength training, PT exercises
  • Tuesday: Run outside (10 run/1 walk x 6 = 66 mins)
  • Wednesday: Elliptical (45 mins), PT exercises
  • Thursday: Run outside (20 run/1 walk x 3 = 63 mins), PT exercises
  • Friday: OFF, PT exercises, stretching & foam rolling
  • Saturday: Run outside (25 run/1 walk x 3 = 78 mins), PT exercises
  • Sunday: Elliptical (60 mins), strength training, PT exercises

I’ve got some new scenery this week, too, because I’m home in Michigan, visiting family and working remotely while I’m squeezing in my final workouts before race day. There’s still a whole lot of green in this picture, but the leaves are starting to change, so it’s a great time of year to be here.

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And my workouts are going pretty well! The upside is that I haven’t lost a lot of speed and I have been able to maintain some good endurance with my cross training.

But the downside, as I’m finding out, is that I must be compensating ever so slightly on my left side to favor my right. I’m feeling a few aches and pains in my left hip, hamstring and knee, so I’ve got to be careful.

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It’s also going to be tough to rein myself in on race day. I’m still mulling over my final goals because — as you can see from the pacing below, which was from my recent 20 run/1 walk workout — I could potentially make a run for it because it’s a flatter, more forgiving course than my last one.

But I don’t want to injure myself too badly in the process, so I’m going to see how the next few workouts go before making an official game plan. As much as I want to push myself, it’s not worth another round of rehabbing at the PT, so the toughest battle come race day could actually be the mental one.

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In the meantime, though, my coach has me sticking to my PT work, foam rolling some Trigger Point release techniques in order to keep things loose and functioning properly through full ranges of motion. The goal is to work up to a 60-minute run with no walk breaks next week before we bring mileage down toward the big day.

Onward to week 18; thanks for following along!

Detroit Marathon: Week 16 training recap

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Normally the two weeks before the race are all about tapering — i.e. decreasing mileage and intensity in order to make sure your body is as rested as possible so you can maximize your potential. But since I haven’t run much in the last month, things are a lot different this time around; I’ll actually be trying to slowly (and safely) ramp up in mileage in preparation for race day.

Even though I’m technically out of the woods with my injury, I can’t just jump back in from where I left off because if I bite off more than my body can chew, it’ll only set me back. So I’ve got to slowly start building again to raise my level of cardiovascular fitness, continue to work on my weak links and develop the strength and stability to prevent future injury.

Of course, this makes it interesting when you’ve got a marathon in two and a half weeks…but more on that later.

Here’s what was on the schedule this week:

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And here’s how my actual workouts are panning out:

  • Monday: Elliptical (45 min), plyometric & Bosu stabilization exercises, physical therapy
  • Tuesday: Revocycle class (45 min), PT exercises
  • Wednesday: Swim (30 min, ~1300m), strength training, treadmill run intervals (2 min run + 1 min walk x 10 = 22 min), PT exercises
  • Thursday: OFF, Bosu stabilization exercises, foam rolling, PT exercises, run coach strategy session
  • Friday: Treadmill run intervals (10 min run + 1 min walk x 4 = 44 mins), PT exercises
  • Saturday: Aerobic recovery (long bike ride, 1.5-2 hours), massage, PT exercises
  • Sunday: Treadmill run intervals (10 min run + 1 min walk x 5 = 55 mins), PT exercises

Three things of note this week:

First, my PT “graduated” me; I’m feeling strong and was able to run for 15 minutes without pain last weekend, so she referred me to a running coach at the training facility to make a plan for getting up to 26.2 in a matter of weeks. Frankly, I haven’t a clue on how to go about that, so I’m glad to have help.

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Second, I spoke with the coach yesterday, and together we made the call  for me to officially bow out of the Portland half marathon this weekend. His thinking is that it won’t help me, fitness-wise, at this point and could only potentially hurt me. I totally agree. But I’m still disappointed — and, frankly, a bit scared — being this far behind so close to the marathon.

Third, and along those lines, we had a really open, honest and difficult discussion yesterday. Although I’ve got a good base of fitness and have been racing regularly this year, the fact is, I’m running out of time. To jump into too many miles too quickly might injure me again before race day, yet to not do enough mileage in advance might be damaging to my body when I’ve suddenly got to run 4+ hours on race day.

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We talked about potentially backing out of the race altogether and focusing on another one in the spring…but after a long year of racing, my body needs a break and, mentally, I was hoping to switch things up and focus on getting faster at shorter distances and getting back on the trails. So a slow, steady and cautious build it’ll be in these last two weeks in order to try to complete the Detroit Marathon on October 19.

Notice I said “complete:” I had a rough day yesterday coming to terms with the fact that racing this event simply wouldn’t be a good call. It comes down to staying healthy and strong, advised the coach, rather than digging myself into a deeper hole that I have to spend all off-season getting myself out of. It helps to try to keep perspective in these situations — there will be other races — but it’s still a process of mourning having to let go of a goal you’ve been working toward for six months.

It sucks. I’m angry — mostly at myself for starting an aggressive training program when I wasn’t 100 percent. I know better, but I let my excitement get the best of me. So I’ve got to accept it, learn from it and move forward. And I know if I’m able to run another marathon in the future, it’ll be as a stronger, smarter runner. Which is the cruel irony of this sport!

On a lighter note, one exciting part of getting to run again is trying out new running shoes. I’ve been a longtime fan of my Asics Gel Kayanos, but since my PT was thinking they’re a little too stable for me, I’m taking a new model for a spin: Hoka’s Conquests.

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They may look like a beast of a shoe (seriously, the outsole is huge), but the beauty of them is in their state-of-the-art weight-to-resilience ratio and cushioning. Billed as being “fast, highly-responsive” shoes, the Conquests are light as can be and promote accurate foot roll through the gait cycle — not to mention they’ve been comfy as hell as I’ve been slowly breaking them in.

More time — and mileage — will tell, but I’m excited to see if these might be my new “sole” mates on the road. Between now and next week’s recap, I’ll (fingers crossed) be able to break them in a bit more.

Stay tuned for week 17; thanks for the kind words, encouragement and for following along!

Detroit Marathon: Week 15 training recap

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Big news this week! Hint: It rhymes with “funning.” 😉

Yep, I’ve officially been cleared to run. Ok, so maybe it’s twice a week for five minutes at a time on the treadmill, but I’m thrilled A) to be making forward progress, and B) to be getting stronger.

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My PT even said I had a crazy-huge grin on my face at my last session when I realized I wasn’t feeling my previous aches and pains. But, oh, does running feel different now that I’m actually using my butt muscles! Go figure.

Here’s this week’s schedule; I get anxious thinking of all this peak mileage I’m missing…but I’m thankful to be able to run, regardless of pace (and still mulling over race-day goals…other than the primary objective of finishing healthy).

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And below is my actual schedule; as you can see, I’m still hitting it hard with PT and trying to keep my cardio up through non-impact exercises. I’m also substituting some serious (for me) bike mileage for my long runs, which will hopefully help me maintain the strength and endurance needed for 26.2.

  • Monday: Spin class (60 min) & physical therapy
  • Tuesday: Elliptical (45 min), Bosu stabilization drills & PT exercises
  • Wednesday: Swimming (40 min, ~1500m), jog on treadmill (5 min), strength training & PT exercises
  • Thursday: Revocycle class (45 min) & physical therapy
  • Friday: OFF, Bosu stabilization & plyometric drills, PT exercises
  • Saturday: Long bike ride (aiming for 40-60 miles), PT exercises
  • Sunday: Elliptical or swim (45 mins), jog on treadmill (up to 15 min), PT exercises

Two other highlights from the week, since I’m trying to remain positive and goal-oriented:

First, I’m finding a swimming groove. Whether it’s that I’m trusting my leg again or regaining some fitness in the water, I was able to cut two minutes off my 1500m time from last week and five minutes from the previous week.

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And second is this shot from my weekend long ride, which is pretty self-explanatory. If you like fall — and running — as much as I do, then you’ll understand why (surprise!) fall running is one of my very favorite activities.

So even though it’ll be some time before I’m out logging miles on foot, I’m thankful to be able to enjoy this view from my bike in the meantime. Especially because my days of riding outside in the sun are numbered this season, according to what all the Portland locals are telling me…

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Next week my PT and I will have some decisions to make. I’m registered for the Portland Marathon half on October 5, but I’m not stuck on the idea of running (or even walk/jogging it) if it’ll jeopardize my chances of being able to run my full 26.2 later next month.

As much as I’d like to start building mileage again soon — probably more so to mentally prepare for a marathon — I’m trying not to get too far ahead of myself. The last thing I want to do is undo all the work we’ve done so far, so I told my PT I’ll do whatever she says as long as it’ll get me to the starting line in Detroit, healthy and ready to run.

So stay tuned for week 16 as the countdown to race day continues!

Detroit Marathon: Week 14 training recap

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So as not to bury the lede, I’ll start with the bad news: I’m still not running. And I had to back out of the Ragnar Napa relay this weekend as a result. It’s one of my few DNSs (Did Not Starts) to-date, which smarts, as does feeling like I’m letting my team down. But I keep telling myself to, “Suck it up, Buttercup!” because I’ve got to keep a long-term perspective.

Which brings me to my good news: PT is going well. So well, in fact, that I was able to slowly add in some impact exercises a few times this week to start testing how my leg is healing. No, we’re not back up to those 10-mile track workouts or tempos by any means, but I’ll take a few minutes of nearly pain-free skipping and jump-roping any day. Progress!

Here’s what would have been:

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And what actually was:

  • Monday:  Elliptical (45 min), physical therapy & massage
  • Tuesday: Swim (45 min, ~1500m) & PT exercises
  • Wednesday: Revocycle class (45 min) & PT exercises
  • Thursday: Swim (45 min, ~1500m) & PT exercises
  • Friday: Elliptical (45 min) & physical therapy
  • Saturday: Long bike ride (aiming for 50 mi) & PT exercises
  • Sunday: OFF (cheering Hubby on in his triathlon!)

With the focus still off running, I’ve been wanting to bring more regular weight training back into my weekly workout regimen, but that will most likely be on hold for a few more weeks.

My PT has been keeping me busy with daily strength and stability exercises to keep my core working and my glutes firing, and if all goes well, I may (fingers crossed) get to do a little walk-jog work next week. Until then, it’s all about the Bosu.

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Other than that PT progression, there were two major highlights since last week’s training update: First was the 45-mile training ride I went on with my friend, Kevin. He pushed me further and faster than I’ve ever ridden before, but I loved every minute of it.

The weather was that perfect mix of summer sun with fall crispness in the morning, and I can’t tell you how nice it was to be able to challenge myself mentally and physically while remaining run-less.

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The second, well, every time I tell this story to a non-runner, I get blank stares…but as a total #runnerd, I’m still excited about it. While we were out cycling Sunday, I saw a petite blonde woman running on the other side of a deserted stretch of road. She looked so familiar, but I couldn’t place her until I was already past her.

Then it hit me: It was Shalane Flanagan, one of the top American long-distance runners.

You may remember her from the Boston Marathon this spring, and there’s a good chance you’ll be hearing about her again with respect to the upcoming Berlin Marathon (hint: she plans on breaking the American marathon record). But, regardless, it was thrilling to have a passing encounter with one of my running heroes, so I’m taking it as a good omen as I enter the final month before my own marathon.

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Thanks, as always, for following along as I count down to race day, October 19. Now, onward to week 15!

5 tips for a happier half marathon

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It’s the most wonderful time of the year for runners: Fall racing season is upon us!

And at 13.1 miles, the half marathon is an ideal distance – long enough to pose a challenge, yet not so grueling that training will consume your life. Here are a few quick tips to ensure that next half is a happy one:

  1. Stick to a plan. Pick a goal and set a schedule to keep yourself motivated. If you’re worried about finishing, consider joining a local running club for camaraderie. Or if you’ve got your sights set on a particular time goal, try a training program to sharpen those racing skills.
  2. Think feet first. While magazine reviews and recommendations from friends are helpful, there’s no substitute for getting fitted with a proper pair of running shoes. Look for a place that offers a full assessment so you can find a model that will set you up for success.
  3. Rally the troops. Running can be a solitary pursuit, but you’re never alone on the road to 13.1. Find running buddies to make training runs more social, and invite family members to come cheer you on and experience the festivities of race day.
  4. Find what works. The morning of the race is not the time to test out new clothing, shoes or food. Use training runs for trial and error, and save the tried-and true techniques for the main event.
  5. Take your time. Get to the race early enough to enjoy the atmosphere before the gun goes off, and don’t rush out too quickly at the start. Try to take in the sights and sounds along the way, and savor your time at the finish line with a picture that captures the moment.

And afterwards? Flash that medal, and relish in the fact that you’ve just completed a 13.1-mile victory lap!

What’s your favorite piece of half marathon advice?