And It's Over

So that's the end. I'm throwing in the towel, just a week and a half short of the marathon. While I am extremely disappointed to not be able to run the marathon, I think I would be even more depressed if I went and couldn't finish. Or worse I might be in pain for 26.2 miles. Or even worse, I might do permanent damage, although my physical therapist did not think that likely.

I am upset with myself that I haven't kept up with my core workouts and strength training that my PT recommended last summer. Keeping my core in better shape might have led to a better outcome this season. Heck, I haven't even kept up with the 4 key stretches and the 5 key strength training exercise in the FIRST running program.

I can make a lot of excuses, with the primary one being that I changed jobs and moved in the middle of the season. Shouldn't have mattered, but I let it. I lost some training time with all the things I had to be doing related to the two big changes. And when I left my last job, I was no longer near my stand-by gym where I did my cross-training and yoga. The gym by my new job is crappy. So I hardly ever went to the gym. I hardly ever did yoga. I don't know why I stopped with the strength training and the stretching. I used my foam roller and the stick. But in the end I just caused myself problems by being lazy.

So at any rate, I am of course again going to swear to myself that I will do core workouts. I am going to take some rest time. Maybe I was just tired of being on a training schedule. I've been following one for nearly 6 months straight now. Even if I did only keep up with 3 days of it a week.

I'm going to move on to my summer goals - signing up for TNT cycling, training for a 39.3 mile breast cancer walk, and maybe a tri or two. And of course strength training! And yoga! I don't know where I'm going to find the time for all that.

I only take solace in the fact that at least I'm missing a crappy out-and-back marathon instead of the real Big Sur course. My PT suggested that maybe I'm not biomechanically cut-out for a marathon and that I consider sticking to halves. So we'll see.

I am concerned as she pointed out that apparently I have the start of bunions, my pain seems to be caused by either calcification or neuroma by the MTP, which is also present in my left foot, and it appears my second toes are developing hammertoe. Yeah - freaked myself out doing internet research last night. So I will be doing core workouts (someone make me) and I'm thinking maybe I will go see a podiatrist. I want to nip these potential foot problems in the bud before they become more of a problem. Then again, I kind of think my feet have always looked like this. Maybe basketball did it. Who knows?

But first my goal is to not second-guess myself. I'm sure I am doing the right thing for my body. Sure I could try resting from running until the race, and I thought about it, but I would be risking sheer misery on race day. And one thing I know for sure - there's no shortage of marathons in this country.

Week 17 Key Run #1

Today's goal:

• 10-20 minute warm up
• 5 x 1K (400m RI)
• 10 minute cool down

I went to my physical therapist yesterday, and she taped up my calf and told me to run 5-6 miles on it. She figured if I got through that there was a chance the tape would help me get through the marathon.

Well I didn't get through it. Felt fine for a couple miles, then the right side of my foot started hurting a bit - obviously not running correctly. Finally after 4 1Ks, the pain started to come back near the 1st metatarsal. I headed home, and eventually stopped running after mile 5.

Week 16 Key Run #3

Well, 13.1 miles completed at a 11'30" pace. Yup, it took me 2:29, and I was supposed to be running at planned marathon pace or 9'52". Here's what went down: My foot started bothering me after a couple of miles, so I loosened my shoelaces, which seemed to help. Starting at mile 3, I took a one-minute walk break during every mile, basically to check in on my foot pain. I figured if it started to hurt while walking I would quit running. The walk breaks turned out to be great for me in general - I can't imagine running all those miles without them. I'm not sure if I got too much exercise yesterday or what, but I don't think I could have run at PMP foot pain or not. After 5 miles I started to feel like the pain was maybe more of a strain, so I tightened my shoelaces for support, which helped for awhile. I ran the next several miles without too much pain, although it came and went. I never felt a sharp pain until after mile 10, and I took a couple extra long walk breaks, finally walking completely for the last mile.

My first 4 splits were 10'30" or less (mile 2 was 9'55"), miles 5 through 9 were around 11'00" ranging from 10'48" to 11'08". And then miles 10-12 were nearly 12 minute miles (around 11'50"). I must have been running slow in addition to slow or longer walk breaks. And my last mile was nearly 17'00". Pretty depressing. If I kept this pace up, I could complete the marathon in 5 hours, but I can't imagine upholding this pace, as I got slower and in more pain throughout the run.

I'm not sure where to go from here. Either give up on the marathon or stop running (and just cross-train) until the marathon, hopefully giving it enough rest to get by. It's very frustrating. I wish I knew the answer - even if the answer was, you have a stress fracture - that means no marathon and no running for several weeks. That wouldn't even make me that said as I'm going to start cycling and need to do more yoga and strength training anyway. But this not knowing what to do part is difficult. I don't want to run the marathon if it's going to suck, but I also don't want to give up on it now if my injury's not really a big deal. This would be the second year in a row. Perhaps my body is telling me it doesn't want to run marathons.

Week 16 XT #1 and 2 (sort of)

I had a realization yesterday (I'm slow, I realize) that perhaps my leg problems are stemming from the fact that I haven't done much yoga since leaving my old job, where I had a gym across the street. Silly excuse I know, but I haven't been a fan of the Berkeley gym so rarely go. I do have a yoga DVD, which I try to do every so often, but last time I did it a few weeks ago, my plantar fascitis was hurting my left foot so bad that I couldn't continue - this video is power yoga so I was continually in downward dog pose or some related one that didn't feel too good on my arch. Probably because I have become so inflexible that I can no longer get my heels on the ground.

Oops. At any rate, today I pulled the yoga DVD out and completed it (with a few breaks in between). My left foot (plantar fascitis) only hurt once briefly, and my right foot never hurt.

Matt and I later went for a bike ride to a bike shop so I could try out a road bike, and I rode that for awhile, and then rode home on my bike. Not much of a ride, but at least a bit of an aerobic work-out, so I can kind of count it for cross-training number 2.

I iced my foot with actual ice twice today, and it hasn't hurt unless I push on it. While that is better, it is clearly not fixed, so I don't have much hope that I will be able to get through my 13 mile run tomorrow. As a result, I'm just going to run through town to the Marina so I don't get stuck somewhere in the middle of nowhere with a hurt foot.

Since I feel like the pain is more pin-point when I push in between my second and third toes, I'm worried again that it's a stress fracture, but perhaps there is some sort of ligament there that is irritated, since the irritation does not seem to be on the tendon at the moment. Tomorrow will be a big test.

Week 16 Key Run #2

Today's tempo run: 1 mile easy, 5 miles fast. I decided just to head home from work, taking a circuitous route. I didn't take the tempo run route I've been taking, as my legs always seem to be super tired on it, so I thought mentally I needed a change of scenery. Well - didn't help. Basically as soon as I tried to hit tempo pace, my calves seized up. I stopped multiple times to stretch them, which was super-painful. Anytime I approached any sort of incline, it was all I could do not to walk. After at least a mile or more at tempo, I finally got them loosened up.

I saw some beautiful houses on this route - I definitely don't live on the nicest street in the neighborhood! Unfortunately at mile 5 my foot started hurting, and I eventually quit early at mile 5.5 The pain was in my mid-foot and more dull and achy then the sharpness I feel like usually accompanies tendonitis. So of course I'm worried again that it's a stress fracture getting worse. I had tried wearing my old shoes today, because both my body worker and doctor wondered if my new shoes were causing problems. Obviously not. Perhaps they are actually too worn out. Not sure which pair I'll wear this weekend (maybe the in-between pair, although it might be a moot point if I can't get past 5 miles either way). The doctor didn't order x-rays, because he said he should be able to find a stress fracture by pushing on the bone without pushing on the tendon. There were a few tender spots, but not much worse at all than my left foot, and not in a pin-point location.

So anyway, I'm icing the foot right now, will be doing some more stretching of my legs, and will be doing some internet research to see how I can fix my muscles. Perhaps I'm lacking Potassium or something silly like that?

Cross your fingers for me please.

Week 16 Key Run #1

Today's goal:

• 10-20 minute warm-up
• 6x800 (1:30 RI)
• 10 minute cool-down

And I forgot my inhaler!

I went to my body worker on Tuesday who worked on my calf, which seemed to help my foot. Then I saw the doctor this morning, and he agreed that I had probably developed some extensor tendonitis and should keep stretching, icing, and running. I liked my doctor - he has a background in sports medicine and seemed to know what he is talking about. However, I'm still rather perplexed as to how I'm supposed to run without pain. Ah well. I'll try to get through the marathon and then have a rest.

Shockingly, today's workout did not bother my foot! I avoided uphills, walking up the big hill, and the rest was either flat or down. I could tell right about as I was near home, around mile 5.5 that my foot was likely about to start hurting, so I finished at the right time.

The track workout itself was pretty good. I took about a 3 minute rest in between the 3rd and 4th 800s as I was having trouble getting a full breath and starting to freak out about not having my inhaler. Looks like according to Nike Plus I was hitting somewhere around 8'22" give or take a lot on my paces, which isn't too bad, although the track isn't as long as it should be.

Overall, I was thrilled that my foot didn't hurt (although 5.5 miles does not a marathon make) and satisfied with my performance.

Week 15 Summary

This week I accomplished:

• 3 Key Runs totaling around 27.5 miles
• 1 swimming session

And a lot of foot pain :(

Week 15 Key Run #3

Well this was supposed to be the big one - 20 miles. We were on vacation in Hotlanta, and I picked out a fabulous trail for running - the Silver Comet. It's a rails to trails project. The multi-use path starts in a suburb north of Atlanta and apparently runs some 90 miles to the Alabama border. That's pretty awesome. Matt, his brother, and his brother in law woke up super early with me, drove me the start, and arranged to meet me 20 miles later. Unfortunately my foot had other plans.

It started bothering me about mile 4, so I decided to tape it for support since I had a lot of miles to go. I figured since it hurt when I raised my big toe, I should try to keep my big toe from raising too much. This helped for awhile, and I added more tape around mile 9 or 10. But by mile 11 or 12, it was really starting to bother me. It kept getting sharper and more painful. I tried taking the tape off, but it didn't help. Finally at mile 14 I asked Matt to come pick me up early - I completed about 14.5 miles, at least one of them walking.

What really disappointed me is that otherwise I felt like 20 miles would have been easy. I wasn't really even tired. Perhaps it's because of my multiple bathroom stops and stops to tape up. But my legs felt pretty dang good. Too bad about my foot.

Week 15 Key Run #2

Today's goal: 8 miles at 9'47". Nailed it! I kind of cheated because I ran some downhills at the beginning I didn't have to go back up, but I figured I made up for it in the gale force winds out at Cesar Chavez State Park. For some reason, to me, forecasts of rain means let's go out to the Bay! And when I was running down from the lab and saw the huge choppiness of the bay, I still didn't think, gosh I wonder if it will be windy on all that in-fill out there. No, I plowed ahead, heading more and more into a headwind.

But, the park was beautiful! I remembered the crazy sea is one of the things I love about California (and Ireland). It was so blustery at one point it literally stopped me in my tracks (while I was running) and I laughed out loud. It was so much fun! NikePlus brought back the mile splits, and only my first three miles were actually under 9'47", while the other 5 were above it. No matter. I'm actually pretty okay with doing a 9'57" mile in that kind of craziness. Seriously - I stopped to get a drink at the fountain and the wind blew the water stream out of the fountain and on to me. It was that windy.

My plantar fascitis wasn't too bad, just twinged now and then, but around mile 6 the mysterious pain in my right foot returned - hadn't felt that since the 18 mile run. Guess the new shoes haven't fixed the problem. Alas.

Week 15 XT#1

Well I was lazy yesterday and was rewarded. Today it was warmer and the sun was hot - lovely day for a swim! I headed over to Golden Bear Pool on the Clark Kerr Campus right by the dirt track I run on. I had never been there before but it's $5 for a day pass, so I thought I'd check it out. Arrived at 5:15 and it closed to open swim at 6, but given that I hadn't swum since September (!), I figured that would be plenty of time. And it was!

Totally lost track of how many laps I swam, but I think it was a decent amount. Did a few laps of kicking as well although it's miserable. We'll see how sore my arms are tomorrow! On the bright side, hopefully I gave my plantar fascitis a bit of a break. It needs to be ready for 8 miles tomorrow!

Week 15 Key Run #1

Week 15! Holy crap!

Today's goal:

• 10-20 minute warm-up
• 5 x (2 minute fast/2 minute easy)
• 10 minute cool-down

I ran from my office over to the track. Boy was it hot! And then I started the intervals - for me 2 minutes fast should be slightly over 1 lap around the track, although it was often right about 1 lap. Did I mention it was hot? I had to wipe sweat off my eyebrows because it was dripping into my eyes. So disgusting. The sun comes out and my body can no longer function properly.

Anyway. I completed the work-out, but I felt like I was having breathing issues. My fast intervals seem to be an exercise in anaerobic activity, and I certainly don't think they are supposed to be. I've been taking my allergy and asthma medication, so I don't know what's going on. But I hope it stops soon!

And since the RIs are 2 minutes easy, I was actually tricked into jogging them instead of walking. Well except for maybe a tiny bit. However, I just glanced at my calendar, and next week's key run is 6 x 800 with only 1:30 RI. I have no idea how that's going to happen. I'll be in the anaerobic zone the whole time unless I suddenly start being able to breathe again.

My arch was only irritating me a tiny bit during the run (as in, I could feel it on occasion but no sharp pains), but it started bothering me more after I got home and sat down. So I decided to go to the pool today, but I chickened out of even that and am instead home resting. With less than a month to go before the marathon. Alas.

Week 14 Summary

This week I accomplished:

• 3 key runs totaling approximately 21 miles
• An additional 2 miles of running
• 1 pilates session
• 1 outdoor bike ride, around 15-16 miles
• 30+ minutes of activity on the Wii Fit :)
  

Week 14 XT#2

Today Matt and I headed out for a bike ride. We took the BART over to Lafayette to ride the Lafayette Moraga Regional Trail that I have run a couple times. A few miles in and my quads were already tired. I think we did maybe 16 miles or so in all, with the return trip being mostly downhill - luckily, or my quads might have just quit functioning.

It was a beautiful day for a bike ride! I wish it were this temperature all the time. And hopefully it was some good cross training, although my left arch is bothering me a bit now.

Speaking of, I went to have body work done on Friday, and she told me to roll my calf and buy new shoes. I had been debating buying new shoes since I was thinking of changing types, and I was hoping I could pull off the marathon without having to buy shoes. But I guess not. Anyway, I discovered that Saucony had gone to a new version of my shoe (luckily I didn't buy them at Transports the other day because that salesman did not bother to tell me it was a new version). So I searched online and found the old version on sale at See Jane Run. Since there's a store down the street, I headed over, and they had two of my size in stock! So I bought them both - it was a steal of a deal and I didn't want to risk the new version not fitting. So now the task is to break in a new pair of shoes in less than a month. Oops.

Week 14 Key Run #3

So short "long" run today: 10 miles. However, it was supposed to be at planned marathon pace (that's 9'52" for me). Well, I finished at a pace of 10'35". Totally blew it! I'm going to have to come to terms with the fact that I haven't been training hard enough to pull my PMP off in the race. Anyway, my goal should just be to finish.

I did run on a hilly course - Nimitz Way, the home of the Tilden Tough Ten. But considering Big Sur will also have hills, I certainly can't assume I will go faster there. However, I did conquer some massive hills in the first few miles of my 18 mile run last week and still managed to finish at 10 minute pace. So who knows. If I was going for speed, I would have been cross training and running my intervals on a real track, I suppose.

Week 14 Key Run #2

Today's goal: 1 mile easy, 5 miles run @ tempo pace. I've got the easy part down, except I realized today I was running at around 10'20", which is pretty slow these days for my easy part. But again I struggled with picking up the tempo pace. I was struggling to maintain a sub-10 minute pace, which is fairly far from my tempo pace goal. It was quite toasty today, probably approaching 80, so I'm sure that had something to do with it. And it definitely took at least 3 miles to get my muscles to relax a little.

I'm wondering if my serious dearth of high-cadence cycling these last several weeks (months maybe) is really starting to affect my turnover and speed. I've really got to figure something out or suck it up and go to the gym I don't like.

In addition, the arch pain (plantar fascitis, I assume) in my left foot acted up, so I stopped running at about 5.3 miles. It had been hurting for several miles, but no worse than walking, so I kept going. However it was getting worse and I was worried about altering my stride. Luckily I have an appointment with Rosie tomorrow, and hopefully she will be able to work it out for me. I've had this crop up several times in the past but usually the pain starts after I've stopped running and is solved with only about one ice session.

I also discovered that the Lululemon down the street has a Wednesday night running club and free yoga on sundays. I just might have to check this out.

Week 14 XT#1

Pilates for the third week in a row. I know I've been saying I didn't like it, but this class I actually saw real improvement! Even the instructor noticed. It was not a private session this time, but with two other women. Maybe pilates is something I should consider keeping up with, although I'm not sure if there's a cheap alternative out there. After my Groupon is over, I'm not prepared to pay $35 per class.

I also ran home, about 2 miles.

Week 14 Key Run #1

Today's goal:

• 10 minute warm-up
• 10 x 400 (400m RI)
• 10 minute cool-down

I was rather pressed for time as I had scored some free tickets to the Giants at A's Exhibition game, so I had to alter the workout to have approximately 2:00 RI instead of 400m. Since I walk my RIs, this is about half the time it would take me to do 400m. I guess sometime I should buck up and job my RIs, but not this season.

After 8 x 400, I decided I needed to get going and I would just run 2 more 2-minute interval paces on my way home. Never as good as the track, but satisfactory.

However I am now more convinced that the track is not really 400m. NikePlus is clocking it at about 0.2 miles currently, although it was clocking four laps at 0.9 miles earlier. So I'm running my laps in approximately 1'50" but I'm guessing I'm not really pushing myself enough.

Week 13 Summary

This week I accomplished:

• 3 Key Runs totaling 29 miles!
• An addition 3 miles or so of running, bringing my weekly total over 30, probably for the first time ever!
• 1 pilates session
• 20 minutes of yoga

And a lot of cake, cookie, and ice cream consumption. I can only hope I earned it.

Week 13 Key Run #3

This was a big one - 18 miles! The longest I have ever run (again, not counting that time I ran-walked somewhere between 18 and 19 miles). I had been planning to head out to the canal paths in Walnut Creek (where I worried I would die of boredom), but then I discovered that the Oakland Marathon was in town - and it went right by our house! So after battling a fierce case of Catholic Guilt, I decided to jump in. I joined slightly before mile 5, the closest point to our house, and followed the course to mile 23.

I loved it! Oakland came out in force to support the runners. There were so many different people in so many different communities. I saw so many parts of Oakland I had never seen before - didn't even know there was a Hispanic section. There was no shortage of volunteers, and they were all super friendly. People hung out in the towns, in their front yards, at the corners. Some communities were less involved than others. In one, some young men on the street asked, "Is this for breast cancer or something?" The lady in front of me responded, "No, it's for Oakland." This made their day, I think: "Fuck yeah, for Oakland!" they repeated a few times. It was great to see the community pride.

I of course continued to feel guilty the whole run as policeman stopped traffic for me and the residents cheered me on. So to return the favor that Oakland paid me, I decided I would make a donation to one of the race charities. I figured there would only be one, but it turns out that besides TNT and DetermiNATION, there are EIGHT local charities that all had fundraising programs and came out to volunteer at the race. Talk about community support! Now I have to figure out where I want to put my money.

I also ran into the TNT cheering squad at my mile 14.5 or so, and they were fantastic as always. They gave me so much encouragement and showed me to the food table where I suddenly discovered how hungry I was and devoured a chocolate chip cookie. I'm so honored to be part of the TNT family, where they don't forget you no matter how long you've been away!

After that I plowed on through my last 3 miles and ended my run along a familiar stretch of Lake Merritt, by my old employer. 18 miles down! It certainly wasn't easy, but I made it through. And I learned that I need to eat more on these long runs to keep my stomach happy. Only one more long run (that is, more than 13 miles) until the Marathon. I realized again that perhaps I erred in choosing a marathon where there won't really be spectators and community support, but hopefully the scenery will make up for it.

Anyway, my NikePlus tracked 17.5 miles, but I trust the race, and figured I hit about 18.2 in 3 hours! Whoops - that is much faster than my training pace goal of 10'22". I blame my NikePlus which was showing me slow times since it didn't think I had run as far. Oh well. I could barely walk after I stopped running, and my right foot has developed a mysterious pain, but all in all, it could be much worse.

Thank you Oakland!

Week 13 XT#2

Since Saturday brought rain and Sunday promised at least a brief reprieve, I decided to hold off running until Sunday. I didn't want to do anything to strenuous the day before though. In addition, my legs were feeling a bit stiff. So I popped in the old Rodney Yee yoga video and dove in. (And reminded myself how much more I enjoy yoga than pilates.) However, about 20 minutes in the arch of my left foot started bothering me, so I quit for the day. No need to aggravate a potential case of plantar fascitis the day before a long run. So anyway, 20 minutes of exercise!

Week 13 Key Run #2

Well today I went for a 6 mile run after work, with the middle 4 at tempo pace. I just ran through the neighborhoods in Berkeley and over into Rockridge. Gosh my calves were so tight on the hills, I was dragging! I kind of remember this happening last week after pilates. I'm not sure what that class is doing to my legs because we mostly work on core, but good grief. I need to remember not to do pilates before any long runs.

I tried to hit the tempo pace, but I was definitely slow where there were hills. I think I made up to some extent on downhills and flat ground toward the end. However, the last mile of the run (non-tempo) I'm sure was super slow. I was just done for. I finished the 6 miles at 9'55". Dragging. Gotta get these muscles loosened up.

Week 13 XT#1

Pilates again, so really strength training. But I did run the two miles to the gym, and at least one of the miles back. In the rain. Good times! My back was killing me the next day - I thought pilates was supposed to be good for you! But I did get another private session. I feel so guilty having spent so little on a Groupon and getting these private sessions. Oh well. Lucky me!

Week 13 Key Run #1

Today's goal:

• 10 minute warm-up
• 3 x 1600m (400m RI)
• 10 minute cool-down

I actually completed this workout, and it wasn't nearly as bad as I expected. I ran Tuesday morning before a conference at 10:30am. So many fewer people on the track! I don't think I probably hit my 8'22" for each mile, and I also discovered that the track is only about 0.9 mile instead of 1.0. Well according to my Nike Plus anyway, which I now think is correct.

Either way, my first four laps came in under 8, and I think all my laps were under 2'08", except possibly for the ones where I accidentally turned off my splits on my phone. Maybe not perfect, but a good effort at least.

Week 12 Summary

This week I accomplished:

• 3 key runs totaling approximately 27 miles
• 1 pilates session
• 1 XT: cycling

And a whole lot of drenching!

Week 12 XT#2

I finally did two cross trainings in one week. It has been so long! Not sure why I've become such a slacker. Anyway, Sunday evening Matt and I went to the gym and I did a 45 minute bike workout. On a terrible, terrible bike. The 24 hour Fitness in Berkeley sucks. Not even a spin studio. Come on...

Week 12 Key Run #3

Today's goal: 13 miles at PMP + 10 seconds, or 10'02". It was supposed to rain all weekend, so I was already depressed about the run. I woke up Saturday and it was raining. I checked the weather - Sunday didn't look better. I checked the Doppler radar, and it appeared there might be a break around 10:30. Normally this is extremely late for me to go out for a run, but I figured it would be better than getting poured on. I decided to head back out to the Lafayette-Moraga Regional Trail because I didn't figure it was a good day for a trail run. And I decided to drive so I didn't have to be soaking wet and freezing cold for at least a half-hour post run on my trip home. So glad I made that decision.

It poured my whole drive, but turned into a sprinkle when I got to the parking lot, so I headed out. It was cold and sprinkling fairly hard though, so I started out running too fast. I always run too fast in the rain - I think maybe I will be able to finish faster, but it always catches up with me later. For the first 3 miles I headed on a southern out and back I hadn't completed before, and the scenery did not disappoint. For the other 10 miles I headed on a northern out and back on the route I had completed last week. Some times it didn't rain, sometimes it sprinkled, but toward the end it pretty much poured. The last 5 miles were uphill (gradual at least), into a head wind, and my hands and wrists were in pain from the cold. I was quite miserable by the last three miles. The first half of my run was closer to a 9'30" pace, while the second half was closer to a 10'30" pace. I managed to finish under my goal pace, at 9'55".

I completed 13.1 miles in 2:10, which is faster than three of my actual half marathons. The first part before I settled in was rough, miles 3-7 I was cruising, but 8-13 were rough and cold. It was definitely not easy.

Luckily I had brought some clothes to change into in the car, and with the heat blasting I was able to start feeling my hands again. I became comfortable enough to successfully choose beer at BevMo on the way home, although the selection definitely tilted dark.

Week 12 Key Run #2

This week marked my longest mid-week run - 9 miles, with a goal pace of 10'47" - this is just 5 seconds faster than my goal pace of 9'52", and slower than my tempo pace, but 9 miles is a long tempo run. I decided to take the shuttle down the hill, and then run through Berkeley out to the Marina and Cesar Chavez State Park and back. What a good idea! Although 2/3 of my run was on city side streets, the middle part around the edge of the park with gorgeous bay views was fantastic.

As a result of my downpour-infused run on Tuesday, my running jacket and hat were still soaking wet, so I had to go with a headband and sunglasses. I was actually starting to wheeze before the half-way point on this run, and I finally decided maybe the sunglasses were cutting off some of my airway at the bridge of my nose. So I went sunglass-free on the way back, and I definitely could breathe better. Not sure if it was a coincidence or not, but I may have to buy a second running hat.

I ended the run with a 9'50" pace, so I didn't quite make my goal, but I am pretty happy with it. This also didn't include two stops for drinking water and nose blowing and the whole removing sunglasses escapade. Anyway, it was tough, and I pushed it, and I feel pretty good about it. I don't normally run that kind of miles after work - I much prefer to do so in the morning on a weekend.

Glad to have found the gorgeous new scenery though.

Week 12 XT#1

Well - turns out I can't really call today's workout cross-training. I finally redeemed my Groupon for pilates and was lucky enough to be the only person in the mat class tonight. Pretty awesome since I have never ever done pilates before. Apparently the class size is typically capped at 3-4 people, so nothing like the masses of people at the 24 hour fitness yoga classes I have attended.

I can't say I enjoyed pilates as much as yoga, and it certainly did not give me an aerobic workout as yoga can. But I can definitely see how it's good for my core. Probably should count it as strength training rather than cross training. Since the class is not until 7:15, perhaps in the future I'll do some aerobic activities before class instead of watching Glee.

Week 12 Key Run #1

Wow. I don't think I have ever been so wet in my life. Except maybe swimming. In the pouring rain, I ran 1 mile to the dirt track, and proceeded to do the following workout - straight through mud and huge puddles: 1K, 2K, 1K, 1K (400m recovery). I'm not gonna lie - I was nowhere near my interval pace. (What else is new?) But I figure maybe it's harder to run fast through mud, and I probably ran more mileage by dodging puddles before I gave up and sloshed on through. I completed the workout by running home, totaling approximately 6 miles.

I wore my hat (mm, tasty sweat), running shorts, sports bra, tech tee, camelbak, rain jacket over everything. The only thing that didn't end up soaked was my butt. I had to take off my jacket, hat, backpack, and shirt off outside the front door and ring them out. Awesome. I don't know how my shoes will EVER dry out.

Still, it was kind of neat. Most of the time I was the only crazy person on the track, alone in the mist. I think four other people showed up at some point for a couple laps each. I didn't think I was that cold until I got home and could barely operate my keys or phone. Oh well.

You gotta do what you gotta do.

Week 11 Summary

This week I accomplished:

• 3 Key Runs totaling 28 miles
• and that's it...

Well I was sick the first part of the week, so that's my excuse.

And since I ran my long run yesterday, I took today off, which does not bode well for Week 12. In better news, now that we live in the East Bay, I signed up for my groupon pilates sessions - the next four Wednesday evenings. So hopefully I'll get some good core and strength in. And I'd like to do some cycling as well.

Week 11 Key Run #3

16 miles! OMG!

So aside from that one time I ran-walked 19 miles, this is the farthest I have ever run. And run it I did. I don't think I really walked any of the hills (850 feet elevation gain), although perhaps I have forgotten. And I completed the run right on target pace: 10'22" with a goal of 10'22" to 10'37". Hmm... that might not be right. I ran to 16.5 miles on my NikePlus for good measure, and I mapped it to be around 16 miles. But that would make my pace 10'41", or slightly higher than my target pace. Oh wells. It does include a few minutes of stopping to pull my water bottle out of my backpack. I really must get a bladder.

I ran the Lamorinda Trail Loop on the other side of the hills here. Turns out to be more of a bicycle loop than a runner's loop. Many of the miles in the first half were sidewalk-less, so I just ran in the bike lane, which was rather canted in places. Gorgeous countryside though, and I plowed my way up another slow, steady hill.

The second half of the loop was lovely: the Lafayette Moraga Regional Trail, a paved path not even in view of the road most times. If I were to do it again, I would just do an out and back on this trail, which could be 14+ miles.

I'm not gonna lie - the run was rough. I didn't even look at my mileage until I hit 8 miles, which was nice, but then when I got on the Regional Trail, there was a gradual uphill I was not suspecting, and I struggled a bit. Stopped for a drink and a bathroom break and plodded onward, luckily toward a long, gradual descent. I settled in nicely, until about mile 15.5 when there was suddenly another hill! It was short but fairly steep, and boy it was a struggle. I finally quit running at 16.5, satisfied that I had probably actually run 16 miles, and walked slowly through a lovely mist toward the BART station. My muscles were very angry. I was very tired.

I had only eaten one pack of sport beans plus a few leftovers from an old bag - probably should have fueled more, especially since I had no sports drink. I came home and took my anger and hunger out on Matt (sorry!), but felt better after I had some food in me. I was fairly exhausted the rest of the day and my calves were angry on the SF hills. Last night I posted to facebook that I couldn't imagine running another 10.2 miles.

However today I feel fully recovered - no muscle aches or pains at all. And suddenly I feel like maybe I can do more miles, because obviously I had something left. (I guess that's how running gets you...) I must work on my refueling strategy though.

Only two more runs longer than a half marathon: 18 miles (2 weeks) and 20 miles (4 weeks), with two 13ers and two 10s to round it out. It already feels like I'm getting down to the wire. But so much work left to do!

(Oh, and my splits weren't really negative, but they were even - I'll take that! I made a concerted effort to keep it slow in the beginning.)

Week 11 Key Run #2

Today's goal: 2 miles easy, 3 miles tempo pace, 2 miles easy. As a result of my last near-death experience running home over the mountains, I decided to try a new route. I ran a flat way home, passed the house, then ran farther into Oakland, and up and around a giant cemetery - trying to get some good hills in. It appears that the hill would be over 600 feet in 2 miles, which is excellent training for Big Sur. And I was very impressed with myself. Turns out that grade is not terrible, and I was able to run most of it.

I ran through some gorgeous scenery, of course with roads lacking side walks but no shortage of cars. I'm going to figure out a better way to deal with this place. But I found some amazing neighborhoods (completely forgot I was in Oakland) and saw an amazing sunset. Then met Matt for dinner at burritos. My Nike Plus only shows 6.6 miles but I forgot to have it going for quite a while at one point, so I'm pretty confident I accomplished at least 7.

In exciting and relevant news, the NikePlus dashboard suddenly shows mile splits and the paces for basically every 0.01 mile. So much more data! These splits show that I never hit tempo pace, with the closest 9'45" at mile 3. The paces go up from there, but so did the traffic lights and then the hills, so it is hard to judge.

All this new data has allowed me to look at my longer runs and confirm that I am having positive splits (hello Kaiser!). Some of this is because I tend to run hills on the back half of my runs (mostly because I ran from my house down about 6 miles to Ocean Beach). However: goal for tomorrow's long run is to start out what may seem painfully slow to me, and actually try to have negative splits. Now that I actually have more than one gear in my running (i.e. other than slow and steady), I need to figure out how to use them properly.

Week 11 Key Run #1

Well I had a bout of food poisoning or random stomach bug (along with my parents) while home for the weekend, so my exercise schedule this week was rather deficient.

On Wednesday I ran a modified track workout. The goal had been:

• 10-20 minute warm up
• 1 mile with 400m recovery
• 2 miles with 800 m recovery
• 2 x 800m
• 10 minute cool down

I left work late-ish and didn't want to be at the track too late, so I ran my 1 mile (definitely not at 8'22" pace, but hopefully not terrible), walked 400m, then ran 2x800 m with a 200m walk in between. Then I ran home, approximately 2miles, at tempo pace.

It looks like my interval paces were not too bad, but I clearly did not make tempo pace on the way home. Maybe it was the one traffic light I had to wait for...

Week 10 Summary

This week I accomplished:

• 3 key runs totaling approximately 25 miles
• 2 XT workouts: 1 biking, 1 yoga
  

Week 10 Key Run #3

I was in Phoenix for the weekend, so Karen nicely took me to South Mountain for a run while the rest of the family hiked. The goal: 12 miles at PMP + 20 seconds, or 10'12". The result - 12 miles at 10'25". I ran on the Desert Classic trail, which is fairly flat as far as trail running goes, but definitely full of lots of ups and downs through washes and what not. Although the overall elevation gain might have only been 200 feet, I would wager there is close to 400-500 feet from all the little hills. It was nice to be out on the trails and the soft dirt, but it sucked to have to move for mountain bikers so much. (If you don't move, do they ever stop? I always chicken out...) I was also quite glad when 12 miles was over. Again, still not sure how this 26.2 thing is going to happen.

Week 10 Key Run #2

Today's goal: 8 miles at 10k pace + 40 seconds, or 9'47". Well I decided to try running home from the lab over the hills, so I knew I wasn't going to be on pace. According to Nike Plus I ran 6.7 miles at 10'41", but I know I had forgotten to turn it on after a stop at one point. I'm sure I ran at least 7 miles. Also, I ran up some dang big hills. From my office up to Lawrence Hall of Science and Grizzly Peak road was no joke. I'm not going to lie - there was definitely walking involved. I found a nice trail for a mile or two (although was scared of mountain lions as it was becoming dusk), but then was dumped out on Grizzly Peak Road. I had planned on this, but I thought the road might be little used. Oops, it was quite moderately used, had no shoulder, and had several blind curves. I was literally taking my life in my hands running down this road. This is definitely an adventure I will not be taking again. All that elevation gain followed by endless downhill pounding on asphalt did not make my legs happy either. I will have to find another long run for these nights.

Week 10 XT#2

Guess what? I did two XTs in one week! This time I did my yoga video at home. I haven't done yoga in at least a month since I left my last job and the gym where I took yoga. Boy was I sore afterward.

Week 10 Key Run #1

Today's workout:

• 10-20 minute warm-up
• 2 x (4 x4oo)
• 10 minute cool-down

So as you may have read on Facebook, I discovered a fabulous dirt track on the UC Berkeley Clark Kerr campus. I ran there from my office for the warm-up, and then completed the intervals. Based on my speed I felt like the track might be a touch short of the 0.25 miles it claims, but I figure it is good enough.

Plus, it is situation in the foothills with a forest on one side and gorgeous views of the bay on the other. There were frogs croaking! It doesn't get much better...

Week 10 XT #1

I went to the gym - on a Monday! I completed the 45 minute bike workout. And watched Piers Morgan interview Charlie Sheen. Awesome.

Week 9 Summary

Well let's see. Here's a guess at what I did this week:

• 3 key runs totaling approximately 25 miles
• probably 1 XT workout on the bike
  

Week 9 Key Run #3

For this 14 mile (!) run, my goal was PMP + 30 seconds/mile, or around 10'22". Since we were moving out of San Francisco that day, I decided to make it my farewell tour of the City. I headed through Golden Gate Park (although for mileage sake I skipped Stowe Lake and its beautiful dirt path up the "mountain") out to Ocean Beach, up the hill past the Cliff House and Sutro Baths, down the Lands End path, through the Sea Cliff neighborhood of rich people, into the Presidio, up to Golden Gate Bridge, down Crissy Field, and then back up to the Presidio Gate and my bus back home.

According to Nike Plus, I ran 14 miles at a pace of 10'30". However, according to my map of my route, it may have been closer to 13.5 miles. However, I did manage to get in around 1,000 feet of elevation gain, which is great training! I was, however, extremely tired by the end of the run. I could not at that point imagine running more than 14 miles, much less 26.2. Well, let's hope much of that is from the elevation gain!

Week 9 Key Run #2

Whoops I have forgotten to do my training log in ages! Mostly because we moved and lost internet for awhile. Anyway, based on my Nike Plus, this would have been a morning run in GGP. My goal was 1 mile easy, 5 miles at tempo pace. I completed 6.45 miles at a pace of 9'31" - within my tempo range for the whole thing. Other than that, I don't remember much.

Week 9 Key Run #1

Well I tried to take advantage of my day off and head to the track, but turns out the track doesn't open on holidays? My goal was the following workout:

• 20 minute warm-up
• 4 x 800 m (1:30 RI)
• 10 minute cool-down

My track intervals are supposed to be approximately 2:00/400m, which is pretty tough for me. Turns out its even tougher without a track. I tried to keep up this pace running on paths through GGP, but it was tough. I doubt I was on my pace much, but at any rate it was interval training, so that's still some good, I guess. I also walked half of my 10 minute cool-down. So guess I'm tired? I did discover later that I was really thirsty, so perhaps I had some dehydration going on. Leg feels pretty good though.

Week 8 Summary

This week I accomplished:

• 2 Key Runs totaling 22 miles
• 1 Key "Run" on the elliptical totaling over 4 miles
• 1 XT session: cycling
  

Week 8 Key Run #3

Today I decided to go to a TNT Alumni Run, but since I had 13 miles on my plate, I had to get up early enough to run 6-7 miles before I got to the run. Luckily it was in GGP, so I could do one of my usual routes down to Ocean Beach. However, I didn't really get up early enough, so I found myself running much faster than I should have been in an effort not to be late. I clocked 6.75 miles at around a 9'30" pace.

Then after a several minute intermission (maybe up to 20 minutes), I headed out for a 7 mile run with the group. I was lucky enough to run with several different running buddies for a good chunk of the route, finishing supposedly 7.5 miles at around a 9'45" pace. The course markings are usually pretty good, so I'm pretty confident that my Nike Plus is indeed now over-inflating my distances and therefore my paces. Never should have calibrated.

Anyway, I had a great time even with all the rain. Because of the rain, after the run, I ran about 0.5 miles to the train and then had to run home from the train as well. So wet! I'm guessing I totaled at least 14 miles for the day. My goal pace had been PMP + 15 (10'07"), so I was probably fast, but maybe not as fast as recorded because of my technical issues. Overall, good run! My IT band bothered me a bit the rest of the day, so I probably need to head back in for some body work.

Week 8 Key Run #2

This week's tempo run:

• 1 mile easy
• 7 miles at tempo pace

Are you kidding me? Good grief! Luckily, ever since running Kaiser, I have had trouble running slowly. I actually didn't have much problem setting a quick pace for the whole 7 miles. I haven't downloaded the Nike Plus, but I think the 8 mile run total was about 9'45", so it's possible I wasn't quite at tempo pace the whole time I was supposed to be, but it's close enough for me.

However, after the run it started raining and it took me 1.5 hours to get to work. I didn't get in until 10 am! Oops. And I was pretty exhausted the rest of the day.

Week 8 XT#1

I am getting boring on my XT workouts. This week I did the 45 minute bike at 95-100 with 8 minute warm-up, 30 minute moderate to hard, 7 minute cool down. I entertained myself my doing 1 minute intervals of sitting up and leaning over which at least gave my mind something to think about. Overall, it was a pretty intense workout.

Week 8 Key Run #1

So I cheated this week and I don't really remember why, other than with this commute it's hard to go running in the daylight. I did my key "run" on the elliptical at the gym:

• 10 minute warm-up
• 5 x (2 min fast/ 2 min easy)
• 10 minute cool-down

Definitely a good cardio work-out, but the muscle movements are just not the same.

Week 7 Summary

This week's accomplishments:

• 3 runs (including a 5 mile beer run) totaling 23 miles
• 1 XT session: biking (a little short)
• And of course, no strength training

And some well deserved post-race rest!

Now someone please start forcing me to do strength training!

Week 7 Key Run #3

Today's goal: 12 miles at PMP + 45-60. I thought that sounded great, as I planned to go slow and easy to continue recovering from my race. I tried not to look at my Nike Plus most of the run to get back into learning my paces myself. I headed through Golden Gate Park on my normal route, but tried to do something a little different on the way back - luckily I found a shaded bike path I had never used before - it was pretty hot today.

I in theory completed just over 12 miles at a 9'58" pace (I think 12 miles might be a slight stretch though. Might need to calibrate again - should have just left it alone so at least I was running too much!). Whoops. That is about a whole minute per mile faster than I was supposed to go. But I felt like I was taking it easy.

Week 7 Key Run #2

So there was no Key Run #1 this week as I took rest, so I went with the tempo workout - 1 mile easy, 4 miles at tempo pace, 1 mile easy. I calibrated my Nike Plus after my race since it said 12.5 and I'm pretty sure I ran 13.1 miles, but it seems to have overadjusted and therefore I can't trust the pace too much.

I think I did pretty well hitting tempo - I actually felt pretty good on this run. I completed just over 6 miles at a 9'45" pace (possibly).

Week 7 XT#1

I took two whole days of rest after the rest, and today I checked out the 24 hour fitness by my new job. Not impressed. The bikes were very old, none of them had foot straps, and only 3 had TV views - and of course these bikes were taken. I tried to do the 45 minute workout at 95-100 rpm, with 8 minute easy, 30 minute moderate/hard, and 7 minute easy, but I think I maybe totaled 35 minutes. I was so bored without the TV, the bike was uncomfortable, and I had to switch programs half way through because I could only set it for up to 30 minutes and the last part was cooldown that I couldn't get the resistance high enough on. So anyway, pretty crappy workout.

Week 6 Summary

Accomplishments this week:

• 4 runs (including a 20 minute jog the day before the race) totaling 25 miles
• 2 XT workout - Rockport walk test and cycling
• Probably no strength training. Oops again.

On the plus side, I did PR although running a terrible race.

Kaiser Half Marathon Race Report

Instead of Key Run #3, today I ran a half marathon. It really fits more into the Key Run #2 category, as my overall pace was 9'14" - faster, actually, than my tempo pace of 9'22" - 9'37". I did, in fact, PR, finishing in 2:00:55 - approximately 3.5 minutes faster than my previous PR at this same race last year.

But boy, did I run a terrible race! The temperature forecast for today had been climbing all week, reaching 67 Friday, 74 Saturday, and has since been revised to 77. However, it seems to actually be approaching 80. It was 62 degrees one hour before the start of the race. According to one of my marathon books, you lose 1-2% efficiency for every 1.5 degrees over 60 it is, and this decrement increases with race distance. You should take this into account when pacing yourself during a race. Did I do this? No.

I started squarely between the 2:00 and 2:15 pace leaders, as I was hoping to PR (under 2:04:24). I kept the 2:00 pace leader in my sights throughout the entire race. However, it was hot. There was some shade during the 2 mile downhill stretch through the park, but I arrived at Ocean Beach at mile 7, knowing there was no shade for the rest of the race, and not a breeze in sight. I knew there was no way I could keep my pace that whole time in the heat. I was pressing on at about 9'45" according to Nike Plus (which I now know was incorrect, based on the final mileage of 12.5). But the 2:00 pace leader was still within about 30 seconds in front of me. Luckily after a few miles on the shore, I finally entered a marine layer that provided some relief.

I was an unhappy camper by mile 9. Nothing was wrong. In fact, my massage therapist taped my hip Friday night and it felt great the whole race. I just knew I had gone out to fast and was struggling to keep up. I also over-consumed fluids. Somewhere between mile 8 and 9 I got some water when I really knew I needed gatorade, but I didn't think there was any at that stop (should have looked at the course map). Found the gatorade about 100 yards later, and had some because I needed to replace my salts. But then I could feel all the liquid in my stomach. Bleah. This prevented me from every being able to eat my food, which likely contributed to my tiredness.

Miles 10 - 13.1 were a struggle. I gave Matt the thumbs down at about Mile 11, and when he tried to run with me the last mile, I told him to leave me alone. There were runners collapsed on the side of the road in numerous places. In the last mile, when I usually pick up the pace, I was dropping to over a 10 minute mile. I knew I would PR by this point, so I had little motivation to push it. And I'm not sure I could have, frankly. Going uphill to the finish line the last half mile or so, I was dragging. People were passing me all over the place - and this never happens to me at the end of races. I really thought for awhile that my legs might stop working. I wondered why I had subjected myself to this misery. Finally I saw the finish line and managed to get there. As soon as I crossed I saw someone giving a runner CPR in the finishing chute.

I knew I had PR'd but was too tired to be very excited, and too shaken by all the medical emergencies. I am unclear how a person feels before collapse, so I have no idea how close I have ever been. I assume not close at all, but you never know. I really hope that everyone out on that course survived.

I am thrilled to have PR'd, but I think for my next race, I should try to figure out somewhere it won't be 80 degrees and sunny on race day. And I should learn not to push so much at the beginning of a race. Never having had a goal to PR before, I am usually very disciplined in my races with negative splits. I should have taken it easy. And I better learn to do so before my first full marathon May 1st! Otherwise that event will not be fun at all. Kind of like this one, and I would have traveled further and spent more money.

Week 6 Key Run #2

Okay, well this wasn't the key run off the schedule, but it did involve 4 miles of tempo pace, so I'm going to count it anyway. This was the taper week run I had scheduled for Kaiser last week, so it sounded good. Here's the workout:

• 10 minute warm-up
• 2 x 20 minute at goal race pace with 5 minute recovery between
• Stretch

As I've been discussing, I was hoping to PR this race, but I'm not sure it will happen, for all the reasons I've discussed previously. In addition, the high Sunday is supposed to be 68, so depending on how early it warms up, the run might be a little on the toasty side for running speediness. At any rate, in order to PR I have to run faster than a 9'30" pace, so I decided to run a goal pace today of 9'25". Funny thing, I haven't been training at this goal pace exactly, so I had trouble finding it. My tempo paces are generally between 9'22" and 9'37", so you'd think I could find it, but no.

I ran the first 20 minutes at a 9'13" pace and the second at a 9'16" pace. Not so good that I slowed down for the second one, but the course I ran was not exactly the same. I discovered (I think), that heading down the pandhandle towards GGP, there is a slight incline. Likewise, heading back into the city there appears to be a decline. I am assuming this based on the fact I could much more easily run faster one direction than the other. In fact, I suspect I ran about 9'30" one direction and 9'00" the other. Oh well. Anyway, my hip was bothering me a bit towards the end, but otherwise I felt pretty good. Maybe there is still hope for a PR after all!

Week 6 Run

So I finally decided to taper according to last year's final week of the training plan for Kaiser. On the plate for today: 3-5 miles easy. I went with the high end to keep in some semblance of shape for marathon training. But it's not a key run because there were no tempos or intervals.

At any rate, I now apparently consider 66 and sunny too hot for running. For about 2 miles I was in the shade of back roads and single track in Golden Gate Park, which was lovely (and amazingly didn't feature any creepy people). But the rest of the run, particularly the last 1.5 miles heading home, I found hot! I know you AZ people will make fun of me, but I guess you get used to your conditions.

Anyway I finished 5 miles in a 10'07" pace and feel pretty good about it, although apparently allergic to something, which doesn't bode well for the race since it's pretty much in the same location. Also my TFL/glutes were bothering me, and I felt the twinge of shin splints near my right ankle. Isn't tapering fun? So many aches and pains. (I was running without tape today.)

Week 6 XT#1

So I am enjoying a staycation this week, but unfortunately I can't use it to exercise like crazy because I have a race on Sunday. Fun!

Today I went to the gym and took the Rockport Walking Test to estimate my VO2 max. (Inspired by the NOVA Marathon Challenge show. Yes, Matt and I have recently become addicted to PBS online.) I walked a mile in 12'43" and finished with a heart rate somewhere between 76 and 136. Funny, yes? Well I checked the treadmill in the early stages of my walk to make sure the heart rate monitors worked, and it measured 121 and 126. When I finished my walk however, I first registered 76, then 114, then 136 that immediately soared to 150-something. I gave up and headed over to a bike for the rest of my workout and measured a heart rate of around 120. So anyway, I estimated my VO2 max with the highest heart rate, and I am still well above the Superior level for my age and gender. That's good to know. Also I had no idea I could walk a mile that fast! I'm pretty sure it could only be done a treadmill where I mindlessly keep up with the machine. I could never concentrate hard enough on a real walk to keep up that pace...

Anyway, I completed my XT for the day by doing 30 minutes on the bike at 95-100rpm.

Sadly, I also discovered my training log for 2010 - I kept it up until Kaiser, so I have on record the last 4-5 weeks of my training. And now have reinforced my opinion that I can't PR this weekend. I was running 6-10 mile runs last year at paces slightly under 9'45". I rarely hit that fast now. Oh well...

Week 5 Summary

And the second week in a row that I slacked off:

• 3 Key Runs totaling approximately 20.5 miles
• 1 XT session: rowing
• 0 strength training sessions (I'm pretty sure)

Someday I'm going to realize that maybe I always have body pains because I don't do enough core and strength training. I need to start boot camp.

1 week until Kaiser!

Week 5 Key Run #3

Well I'm still in my indecisive, taper or not taper frame of mind, so I went out running today without a specific distance goal. Taper mileage would be 6-8, while the original mileage this week was 12, and I was flipping it with next week's, which is 10. Long story, I know. Anyway, I ran through Golden Gate Park and around Strawberry Hill a few times and ended up back home just shy of 9 miles, with an overall pace of 10'30". The training plan called for PMP + 45-60, so I was actually a bit fast, but gosh I was tired when it was over.

My bodyworker taped my IT band this week, and that seemed to work well. My IT band did not hurt in the slightest bit, my gosh my hips were tired. I think this might be because they were actually working as they are supposed to instead of relying on the muscles further down the leg. So that part was good at least. But I've got to get these tiredness issues figured out - I'm still hoping it's diet. And someday maybe I will fix it.

Week 5 Key Run #2

Well because of my IT band issues, I took 2 days off this week. I actually didn't really mean to. I meant to do yoga on Wednesday and biking on Thursday but I did neither. I mostly slept.

Anyway by Friday I had yet to decide how I was tweaking my training plan for Kaiser, so I just ran two laps around the lake (5.9 miles). One of my training plan options had been 5 miles at tempo, while the other was 7 miles with the middle 3 at tempo. I went somewhere in the middle, attempting to do the middle 5 of 6 miles at tempo. I definitely did not hold this pace (9'22"-9'37"), but I did manage to complete the entire run at a pace of 9'45", which is not too shabby.

However, I am starting to freak out that I won't be able to PR at Kaiser. That means holding faster than a 9'30" pace for an entire 13.1 miles. However, I always forget how great the power of adrenaline is. On the other hand, I've never really had a PR goal in another race, so I am usually completely unstressed, which I'm sure helps. That's how I managed to run 2h06m in Tempe without really trying. So I should probably just let go and see what happens.

Of course I looked at last year's training plan - mostly to see what I could do for taper, but then I looked back at the season. Gosh my speedwork sessions were much tougher last year. Which brings up my concern for the PR. However I am not sure that the tempo runs and long runs were at as fast paces, so maybe it all evens out. Guess we will find out!

I had bodywork last night, and she tried to separate my IT band from the vastus lateralus muscles. Also taped up those muscles with bright pink kinesio tape, so I'm looking good. Can't wait to try it out on the long run tomorrow. Which I'm thinking maybe just 8 miles. But then maybe I should do 10. Or 12...

Week 5 Key Run #1

Well the inevitable finally happened - I appear to have a full blown IT band problem. Today I completed the following workout:

• 20 minute warm-up
• 4 strides
• 6 x 800m with 90 seconds RI between each (goal pace 4'03" per 800)
• Walked home instead of running

Total of 5.5 miles with average 10'30" pace including the RIs but not the walk home. Why did I walk home? Well upon completing my last interval and jogging out of the track, my IT band started to bother me above my knee. This is the same place where it hurt a lot last night when I was rolling it. I knew my IT band was angry because of my TFL issues, but I'm hoping maybe I was just too exuberant with the stick last night. I am currently icing it and have taken some acetaminophen. Also considering revising my training plan.

Kaiser is in under two weeks, and I hadn't been planning to taper because I am following the marathon training schedule. However, I am hoping to PR at Kaiser and I have no time goals for my first marathon (although I am training according to a time goal), so I am thinking I will at least do a modified taper. This should help me be ready for Kaiser and give me a nice little mileage reduction to help my IT band.

I'm also hoping to use my week off to employ my Groupon for accupuncture (surely that will help IT right?) and possibly go back to my bodywork specialist. Anyway, I'm staying positive and hoping I can work through this. I often have random pains in my body and they don't usually stick around too long (fingers crossed).

Track workout was pretty good though. I have three pace points during my intervals: In my 2nd and 6th intervals I was running around 8'14" (good), but in my 4th I was at 8'46" (bad). I was on the up top jogging track during that interval so I could run the opposite direction and I always have trouble holding my pace on that. At any rate, I mostly kept to my goal paces, and I felt pretty good all around. Now if I can just get this leg going again!

Week 5 XT#1

Wow it's week 5 already! Where does the time go? Today's workout was awesome because I left work around 4:30 and was out of the gym by 5:15. Hooray for rowing:

• 5 minute warm-up easy rowing
• 1, 2, 3, 4, 3, 2, 1 minute hard/fast rowing intervals with 1 minute easy rowing between each
• 3 minute cool down rowing

For a total of 30 minutes and approximately 300 calories. Fabulous. I have this rowing issue where my right glute always gets tight, especially during the easy recovery periods. Must be related to my self-diagnosed IT band syndrome.

Week 4 Summary

This week I accomplished:

• 3 key runs totaling 24 miles! (Well that includes a bit of walking in between intervals)
  
• 3 cross training sessions: cycling, yoga, and real bike ride
• 1 strength training session (oops! Although yoga sort of counts)
  

Week 4 XT#3

Well perhaps this should really be XT#2, but actually it probably wouldn't count either. Matt and I went for a beautiful bike ride today in unseasonably fabulous weather! We headed over to the Sunset for some lunch, and then back down through Golden Gate Park to the beach. We spent a bit of time watching the waves and people, then pedaled down to the end of the bike path at Sloat and returned home. (17 miles total!) I remembered why I hate biking - hills suck! I actually rather enjoy biking until I have to go up a hill. I would so much rather run up a hill. I try to tell myself the difficulty stems from my bike not fitting me, but I worry that if I get a new bike I will lose my excuse...

Week 4 Key Run #3

This week's long run goal: 11 miles at PMP + 45 seconds/mile (10'37").

This run started out sucking again - I have no idea what is wrong with me. I was barely hitting my goal pace in the first mile. But miraculously after a couple miles I started settling in. I never used to have this problem that other runners talk about, but I guess I do now. I still kind of think I need to eat more carbs for dinner before these runs. Since I do long runs so often now I don't think about carbo loading ever, and perhaps it is making a difference.

Since I got to go slow today, I decided I would add some hills. (I don't really think that's the point, but whatever!) I ran down GGP to the Ocean, then up the nasty hill by the Cliff House to Land's End. I'm not going to lie - I walked up some stairs in Land's End. After heading through the ritzy Sea Cliff neighborhood I entered the Presidio and up I went again. Also not gonna lie - I did walk for awhile. I was trying to finish at the bridge so I could hop on the bus back, but I was a little under mileage so I had to run around the area for awhile, managing to require an uphill finish.

It was tough, but not impossible. And even with the walking, I hit a 10'39" pace. Total elevation gain: approximately 760 feet. Yeah, considering the Big Sur Marathon will have more gain than this, I'm guessing I won't meet my PMP there. However, I'm still going to train for it.

Week 4 Key Run #2

Tempo run this week:

• 1 mile easy
• 4 miles tempo pace
• 1 mile easy

Wow this run was awful. I'm not sure if morning is just not my time or maybe I haven't been eating enough carbs, or switching between mornings and evenings is throwing together too many workouts in too little time. But I'm pretty sure I was rarely if ever at my tempo pace (9'22" to 9'37"). My overall pace was 10'16". That's right, slower than my last long run. I need to figure something out here.

Week 4 XT#2

As I mentioned, I cheated and did yoga today. Doesn't technically count as cross-training in this training plan, but it counts for me. Shoulders and hips are tired.

Week 4 Key Run #1

Today I did my first real bona-fide track workout of the season. I set my alarm at 6 to do it before work, but I woke myself up multiple times during the night freaking out about how I would pull a muscle because I wouldn't be warmed up and I would be too tired to work afterwards. So I went in to work early instead, left at 4, and did the workout after I got home.

• Run to Kezar (approximately 1.5 miles)
• 4 strides (regular, regular, high knees, butt kicks)
• 12 x 400m with 90 seconds RI
• Run home from Kezar

My speed pace goal is approximately 8'22", but according to the book, the pace should actually be faster at less than a mile. (This is not specified in my actual training plan.) So my goal was to run 2 minute 400s. I screwed up the first few, running in about 1:45 and tiring myself out. After 5 laps I was about ready to quit. But I eventually found a good pace of about 1:55 per 400m and settled into the remainder. I just walked around during my recovery interval instead of jogging, so I may have to improve in that respect.

And I must say, I did miss my TNT cheering squad. Track workouts are tough without support!

I totaled about 7 miles at an 11:30 pace (including all the walking RIs). I was pretty darn tired when I got home.

Since my Thursday run has to be in the morning, and last time I did a morning run after a gym workout the night before it was rather tough, so my plan for tomorrow is swimming or yoga. Yes, I am already slacking off the training plan in week 4 out of 18. What will become of me?

Week 4 XT#1

Matt and I tried a brand new activity: going to the gym before work! Normally the gym by our house is crazy-packed after work, so we generally go to the gyms by our respective offices. The morning turned out to be way less crazy, but it was MLK Day, so it's possible a lot of people were not in their normal routine.

At any rate, I did a cycle work-out at 95-100 rpm, per usual:

• 8 minute warm-up
• 30 minutes moderate to hard
• 7 minutes cool-down

I just might have to try this morning thing again.

Week 3 Summary

I have been rather tired this week, so I am planning to excuse myself from the optional cross-training tomorrow. This week's summary:

• 3 key runs totaling 21.4 miles
• 2 cross training workouts: 1 rowing, 1 cycling
• 2 strength training sessions
  

Week 3 Key Run#3

Phew. I think keeping up with this log is more tiring than keeping up with my training. Although that said, this morning's run was tough.

I completed 10 miles at a 10'08" pace, which was supposed to be 10'22". At least I am POSITIVE I had negative splits. The first 3 miles or so were uphill. I could barely breathe and all my leg muscles hurt. I was convinced that my recent blood donation and my borderline anemia must be dragging me down. I wasn't sure how I was going to finish. (And I had gone to an organized group run, so I didn't want to be the one who had to stop.)

Miraculously, when we got back out onto the flats and in the sunshine, I felt so much better! So clearly I just haven't trained enough hills yet.

Because I struggled so much in the beginning, I pushed it at the end in order to make my goal pace. Turns out I didn't have to push it quite that hard. Someday I'll get this figured out.

That said, the run was absolutely gorgeous! We had an absolutely clear, 67 degree day here in San Francisco. I went on a training run for the half marathon that is coming up because they were running through the Presidio and I wanted to learn some new routes there. Near the top we ran on some trails in the woods, and then came out on the coast trail and had gorgeous views of Marin. Then across the bridge and back, with lovely views.

This is the problem with San Francisco. About once a month (except in the summer), it produces such a gorgeous day that you remember why you love it.

Week 3 Key Run #2

Tempo run this week involved:

• 2 miles easy
• 3 miles tempo pace (9'22" to 9'37")
• 1 mile easy

I finished with a pace of 9'55". Does this sound like a trend? It seems like that is my overall pace no matter what work-out I do. Oh well. I definitely started my tempo run out too fast. Although I am good at keeping pace for my typical paces, I definitely have trouble gauging my faster paces.

I did the run in the morning, less than 12 hours after finishing my XT workout. I think it caused me to struggle a bit. Lucky though, because I donated blood today (discovering I am practically anemic) and am now exhausted and lying in bed. Awesome.

Week3 XT#2

The 2nd cross training work-out involves cycling in all cases, so luckily there were plenty of free bikes in the gym! I completed the following work-out, all at 95-100 rpm:

• 10 minutes easy
• 20 minutes moderate to hard
• 5 minutes easy
• 20 minutes moderate to hard
• 5 minutes easy recovery

I have trouble keeping up this cadence with much resistance, so 60 minutes burned me only a bit over 400 calories. Boo. Definitely got the heart rate up though! I also did my 5 key strength exercises.

Week 3 Key Run #1

Well I nearly passed out in the BART station this morning, but I managed to mostly complete this run:

• 10 minute warm-up
• 4 x (3 minutes fast, 3 minutes easy)
• 10 minute cool-down

I started out running with a co-worker, so I actually did a 20 minute warm-up. Based on my NikePlus, it appears that I managed to hold somewhere around my goal 8'22" pace for the first two intervals and most of the 4th one. Somehow the 3rd one appeared rather lackluster.

I still can't get over how fast I fell like I'm going at 8'22". I feel bad passing people and have trouble taking corners. And yet somehow people run more than twice that fast! It is unfathomable to me.

Total run: 54 minutes, 5.4 miles, 9'55" pace

Week 3 XT#1

For today's cross training workout, I did the rowing options, which is only 30 minutes long. (Yet still burned 300 calories! It was pyramidal:

• 5 minutes easy
• 1 minute hard
• 1 minute easy
• 2 minute hard
• 1 minute easy
• 3 minute hard
• 1 minute easy
• 4 minute hard
• 1 minute easy
• 3 minute hard
• 1 minute easy
• 2 minute hard
• 1 minute easy
• 1 minute hard
• 3 minute cool down

I chose this work-out because all the people who made New Year's Resolutions have invaded my gym and stolen all the stationary bikes. Boo. 2 weeks or so until they all give up.

I also did my 5 key strength exercises at home. Go me.

Week 2 Summary

3 Key Runs totaling 19.3 miles
3 XT workouts (kind of): 1 cycling; 1 hiking; 1 kayaking/hiking
0 strength training sessions (Oops!)

Week 2 XT#3

For today's optional cross training, Matt and I paddled a double kayak up a river, hiked to a waterfall, hiked back, and then paddled back down the river with a head wind. The wind had not been nice enough to help push us upstream however. It was actually a pretty lazy adventure, but I figure it's worth something!

Week 2 Key Run #3

Today's long run was 9 miles at PM + 15 sec/mile, or 10'07". I finished at a 10'08" pace - not bad, right? But boy it was tough. I blame it on all that heat and humidity. Gorgeous though!

Week 2 XT#2

Well I cheated today and hiked for my cross training. We hiked about 9 miles into Waimea Canyon and to an overlook of the beautiful Na Pali coast.

I plan to run tomorrow morning instead of Saturday so I didn't want to do any other workouts tonight. But I'll be kayaking Saturday morning, so maybe that counts as cross training too!

Week 2 Key Run #2

This morning I had the pleasure of running my tempo run along the Coconut Coast Multi-use Path - and watched a lovely sunrise.

• 2 miles easy
• 2 miles tempo pace
• 2 miles easy

Overall pace: 9'50"

Week 2 XT #1

Well the gym at this hotel is slightly better - there is one bike, so Matt and I can take turns! For today's workout, I completed the same as week 1, all at cadence 95-100:

• 8 min easy
• 30 min moderate
• 7 min easy

Let me tell you, it is hard to hit 95 without shoe straps...

Week 2 Key Run #1

Well I skipped the optional cross training for Week 1. Although I did do some hiking and beach walking yesterday, so maybe that counts.

Today I did some additional "cross training," which I might count as official depending on how the rest of the week goes. First I climbed up over 1,000 railroad ties to the top of Koko Crater. Then I came back down. (Pictures to come.) Then I started out on another hike over Hanauma Bay, although I did not get terribly far. It was steep though. After that I walked a mile or so over to the Kona Brewing Company to meet Matt for lunch. Hiking shouldn't really count as cross training because it is weight-bearing, but it certainly got my lungs burning!



For my key run this afternoon, in 80 degree or so heat, I did the following:

• 13 minutes easy
• 6 x (1 minute fast (8'22"), 2 minutes easy)
• 13 minutes easy

I managed to maintain by 8:22 pace through the fast parts, but my recovery paces became pretty slow over the course of the run. And my calves burned from my climb up all those stairs. Overall, I hit 10'13". And then I walked along the beach. No complaints here.

Week 1 Summary

3 Key Runs totaling 18.5 miles
2 XT workouts: 1 cycling; 1 cycling/rowing
2 strength training sessions
(and some hiking)

Week 1 XT #2

Well today's workout almost didn't happen. Our hotel claims to have a pool and fitness center, but the pool is about 2 feet by 5 feet, and the fitness center only had 2 treadmills and 1 elliptical. No bikes. Therefore I could not cycle or swim for cross training.

Luckily we discovered a 24 Hour Fitness less than a mile away. The place was humongous! And also extremely filthy. Nevertheless, because it was so large, I was able to do a workout with both cycling and rowing, without having to worry about losing either piece of equipment.

Here was my workout:

• 10 minutes easy spinning
• 4 x (5 minutes hard/fast rowing; 5 minutes cycling)
• 10 minutes spinning cool down

I rather liked this workout. I enjoy rowing, but I have difficulty doing it for more than 20 minutes at a time because I find it to be so hard. But by breaking it up into 5 minute chunks, I was able to run hard every time. We're talking 60 calories for 5 minutes of work.

I also did my 5 key strength exercises today.

So yay! First week down - unless I decide to the option third cross training workout tomorrow.