Last 20 Before Hartford Taper

I completed my last 20 mile long run before the taper for the Hartford Marathon on October 11th. I had a choice this weekend for this run. I could go on Saturday in the rain or I could go on Sunday in the rain. So I decided to go on Sunday in the rain because I was hoping that my Sunday the rain would have stopped. I was wrong. I ran the entire thing in the rain. At times I ran in the pouring rain. Other times I ran in the drizzling rain.

When I checked the weather on Saturday night weather.com's hourly forecast predicted 50-60% rain between 6:00 am and 10:00 am and then increasing likelihood from then on raising up to 90-100% for the afternoon and evening hours. This was all thanks to Hurricane Kyle. So I figured I was good to go as long as I was up and out the door early. Nice dry run before the rain started.

When I checked the weather on Sunday morning, weather.com's hourly forecast predicted... exactly the opposite of what it did on Saturday night!! Grrr... New England weather!

I really didn't have any choice other than to get out there and run. So I did just that. I ran 2 miles easy and then my goal was to run the next 16 between 8:10 and 8:20 and then last 2 very easy. I ended up doing just about that and finishing with an 8:19 pace overall. My time was 2:46:something. I was really happy with that especially considering that I was soaking wet. I had bought new socks the day before and well, those are not very nice looking anymore. They are just totally stained with dirt and the red inside of my shoes.  Whatever. It shows some hard work. 

I'm writing this on Monday and the backs of both of my calves are pretty sore, but that's what this taper is for. Rest. Rest. Rest. And that's exactly what I plan on doing.

I do have to mention that I made the most awesomest contraption for keeping my Garmin dry. Usually I just wrap it in plastic wrap, but I didn't have any so I had to innovate. I took a ziploc bag and put a little slice on each side toward the bottom of the bag. I put my Garmin in the bag and stuck each wrist band end through the slit. Then I cut the bag so it just fit the Garmin and taped the open end closed with some packing tap (apparently the lovely sound of the packing tape woke up Dave. Sorry, babe!). This contraption worked really well and kept the Garmin dry for the entire run. I was a little considered because it looked like there was some condensation on the inside of the bag, but it didn't seem to bother it.

Taper begins...

Fall Update

Not autumn update. Fall update. That's fall as in my episode from last week's long run.

Monday and Tuesday coach left my plan up to me, but he gave me a couple of ideas if I felt up to them. If I felt up to it on Monday I could do 20-30 minutes easy and then on Tuesday if still feeling OK I could go out for 5-6 miles. 

Monday I wasn't so sure that it would be a good idea to go out. My knee, hip and thigh were not bothering me at all, but I developed this terrible pain in my right oblique. I believe when I fell my fuel belt may have inadvertently punched me in the stomach. I didn't feel that pain until Saturday night when I was sleeping and trying to roll over. I never really realized that I absolutely needed that right oblique in order to roll myself over in the middle of the night.

So I wasn't sure that I should head out on Monday, but I did and just agreed with myself that I could always turn around if it didn't feel right, even if that meant turning around after running the 0.10 miles to the end of my street.

Once I got out there I was totally fine. The side did hurt, but only when I was checking for traffic or running uphill (apparently I pump my arms more then).

Tuesday night I also went out and did the 6 miles prescribed to me. I felt great again. Although I did have a little scare with my Garmin and thought I would have to make a blog entry for its obituary. I took it off the charger before I went out and it just wouldn't turn on. I pushed the on button as hard as I could and it just wouldn't turn on. I put it back on the charger and took it back off and nothing was happening. So I sent an emergency S.O.S. email to my co-worker running buddy and he told me how to reset it - this happened to him right before the Cape Ann 25K this year. To reset your Garmin when it won't turn on hit the button left button and the lap button at the same time and hold them down until the silly little thing turns on. Phew! Lifesaver!

All in all, a good Monday & Tuesday and I'm back to normal. Hm... normal... I'm not sure that I'm normal, but I'm back to running form at least.

New Men's Marathon Record

This is just unbelievable. Haile Gebrselassie from Ethiopia broke his own record today at the Berlin Marathon running 2:03:59. Whoa.

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Updated 9/29/08

I just wanted to add this blog entry from Runner's World. Mark Remy ran Geb's training through SmartCoach to see what Geb should be doing. Here is the blog entry.

Quote

It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants to quit.
-- George Sheehan

The Faster I Run, The Harder I Fall

The Plan

Saturday 9/20/08 - Long Run: 6 minute warm up, drills, stretch, 14 miles at 8:20 min/mi, 6 min cool down and stretch.

The Reality

I was schedule for my weekly long run today and was ready to get in another goal marathon pace workout. Dave took me out for an awesome dinner on Friday night. I had penne pasta in white wine sauce with shrimp and he had the biggest piece of lasagna that I've ever seen. He wasn't doing a long run with me Saturday, but I think he enjoys carbo-loading with me. We woke up late Saturday morning and lounged around watching the rest of South Park Imaginationland (I don't even like South Park that much, but these three Imaginationland episodes are hilarious!) and then we watched the first part of Street Kings. Dave had to pull me away from Street Kings so that I could get my run in before we went to a memorial mass and dinner with his family in memory of his grandfather and grandmother. I had enough time to run, shower and get in the car to go to church. That's how much I had procrastinated.

So I headed out.  I did my 6-minute warm-up, stretch and drills as planned. After that I was moving right along very comfortably with the 14-mile workout. I had set my Garmin with a slow and fast pace so it would beep to warn me whether to slow down or speed up. I had hoped that it would help me keep the steady 8:20, but it only started to annoy me because every time I went in a shady area it dropped my pace and beeped at me. It drove me nuts so I just turned the warning beep off and went by feel. I felt great through mile 6 pacing myself at 7:47, 8:10, 7:59, 7:59, 8:21 (it took me awhile to find my 8:20 pace, but I did at mile 5), and 8:29. My watched beeped for the auto-lap at 6.00 miles. I looked up and then... 

I fell, belly flopping and skidding down the road! When I was getting ready to go out I remember tying my shoe and thinking, "wow my laces seem really long." I believe the fall occurred when my right foot got tripped up in my left shoe lace. I'm telling you, I've never really fallen, but now I have twice in this one training cycle. What the heck! And this time I fell as a car was driving by and not surprisingly, given my last experience, no one stopped to see if I was OK (well Janette, you're not in Upstate New York anymore).  I sat and cried for just a moment then stood up and used some of the water I had to clean up. As I was cleaning up, a man walked by pushing a stroller with another child walking beside him. He asked if I was OK, but just kept walking with no interest in stopping if I had said no. I assessed the situation. Bruised, dirty and bloody were my right thing, right elbow and left knee. My hip was also bruised and scraped. I was 7-miles from home. I had no cell phone. I was four miles from the fire department. What is a girl to do except keep running? 

So I kept running. Nothing was hurting me to run, but I really just wanted to get home. With all of the falling, tears and trying to compose myself I messed up my watch and mile 7 came in at 10:29. I estimated I covered abut .3-.4 miles with it turned off and was standing for about 2-3 minutes with my watch running. Startin with mile 8 splits were 7:53, 8:07, 8:12, 8:04, 7:51 and 8:01. I really was trying to do 8:20, but I also was bleeding, uncomfortable and just wanted to get home and get cleaned up. I ran an additional half mile for 13.5. My knee was pretty swollen when I stopped at that point so I decided it was best to just call it quits.

When I got home I immediately called Dave and asked him to get me some peroxide to help clean out the scrapes. My elbow was ridiculously swollen and my knee looked like someone cut a racketball in half and stuck it on my knee. My upper right thigh was very swollen and had some road rash. My thigh had started to bother me toward the end of the run, but I thought it was just from the fast miles and not the fall. I was wrong about that.

Dave got me the peroxide and got me cleaned up and wrapped up. He left me to get to church on time. I skipped the church because I had to take extra time to get cleaned up and I met him later on to go with his family to dinner.

In hindsight, I wondered if I should have stopped when I fell, but honestly I felt fine running. I actually felt great. I was so focused and determined to get home. I don't believe that I caused any additional problems by continuing the run. 

I was disappointed that I didn't get in the full planned workout. I'm also disappointed that I couldn't keep it at 8:20. Then again, I'm sort of happy with the fact that I was comfortable with the run being faster than that. With the stopping/starting/falling issue I estimate the total distance of the workout at 13.5 miles in a total time of 1:49:29 averaging 8:07 min/mi.

I have pictures to put up not to gross all of you out, but just so that I can remember how crazy that fall was after the fact. I just have to get them on my computer to post so give me a day or so and I'll get them up. If you're like me and into all that crazy medical stuff then you'll love them.

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Updated 9/25/2008... Photos as promised.

The Knee w/Blood Trickle (Awesomeness)

The Hip

The Elbow Wrapped for Church/Dinner

The Elbow with Crazy Swelling

The Elbow With Blood

Fall 2008 Has Officially Arrived

Fall 2008 has officially arrived... at least according to me. My short three mile jaunt tonight was a very chilly 54 degrees. I wore shorts out with a light long sleeved shirt. I was warm mostly, but the backs of my legs were pretty chilly when I got home.

The air was just super chilly. You know the first few days when the weather starts to change and you can fill maybe a nice cool breeze, but the air is still generally warm? Well that was a week ago and now the chilly air is here with the even cooler breeze. 

I'm not complaining. I love racing in fall. I love the smell of the leaves (although those haven't really started to change much yet). I love an outfit of a sweater and jeans. I love where a fleece jacket. 

This year I mostly love that in just 22 days I will be running the Hartford Marathon!

Quote: Running & Yoga

From RunnersWorld.com's Daily Kick in the Butt:

Running is a thing worth doing not because of the future rewards it bestows, but because of how it feeds our bodies and minds and souls in the present. -- Kevin Nelson, The Runner's Book of Daily Inspiration

Now that pretty much sums up why I think yoga and running are absolutely perfect for each other.

Yoga for Athletes

I taught the Yoga for Athletes class tonight at The Fitness Factor and I wanted to take a moment to post tonight's class routine for those of you who would like to practice at home. Please keep in mind that these poses should be done mindfully, paying close attention to your body and what feels good for you at the moment you are in the pose. 

Centering

Begin by sitting in a comfortable sitting position (easy sitting or hero's pose) and focus on your breath. Inhaling through your nose and exhaling through your nose. Each inhale fills your belly, lungs and chest and each exhale grows longer as your body relaxes.

Warm Up

Seated body circles

Seated forward fold

Downward dog

Sun salutation A (repeat 3 times)

Sun salutation B (repeat 2 times)

Standing Series

Warrior II

Reverse warrior

Side angle

Triangle

Pyramid

Sun salutation A and then repeat standing to other side

Balance Series

Warrior III

Modified utthita hasta padangushtasana

Dancer

Cool Down

Seated IT band twist

Supine hamstring stretch

Yogi ball

Wrist/ankle rolls

Savasana

If you have questions on any of these poses, please e-mail janette.yoga@gmail.com. I would be happy to provide you with additional information or answer any questions you have.  A good reference book for more information on sport specific yoga is The Athletes Guide to Yoga by Sage Rountree. It contains pictures of poses as well as information on how to get into them and modify them to fit your body and your sport depending on what training cycle you are in.

**Disclaimer**

Please remember, I am happy to provide you with these tools, but I cannot be held responsible for your personal practice while not under my supervision. I encourage you to attend classes with certified professionals and to always seek out answers regarding your bodies alignment, feelings and any other questions you may have regarding your comfort within a pose.

Training Recap for Week of 9.8.2008

I hit my most weekly miles ever this week... 42 miles! Here is how it all worked out...

Monday: 5-mile easy run

Tuesday: 8x800m Intervals with warm up and cool down for 6.25 miles total

Wednesday: Relaxing

Thursday: 7-mile easy run

Friday: 25 minutes easy

Saturday: 20-mile long run

Sunday: Sleeping

The easy runs this week went really well. The intervals were a blast. I love 800 meter intervals. I did these at 3:40-ish trying to go a little slower than I did about a month ago when I was hitting 3:30-3:35 so that I was fully recovered and ready for Saturday's 20-miler. I woke up Saturday morning ready to go into town with the crew for the long run, but my stomach was just not agreeing with that idea. I didn't eat anything out of the ordinary the night before and I got plenty of sleep, but when I woke up my stomach was... well... let's just say it was a little overactive if you know what I mean. I had to call the crew and let them know I wouldn't make it out. I decided it was best to just run some loops near my place in case of bathroom emergency (is this too much detail?! - sorry!). Everything ended up working out well and I got in the 20-miles. I averaged 9:05 for the run too so I was happy with that.  This is the farthest run I've had since I ran the Boston Marathon in 2007 so needless to say it felt good having crossed this one off the training list.

Saturday night I got to go out to dinner with my parents who were in town visiting from upstate New York. I like when the come to town. They like to come out here to go fishing on the ocean. We had a great time at dinner and they had good luck on the boat so everyone made out well.

Humidity is Not My Friend

Ever since I was little I can remember the weatherman talking about the 3 H's: Hazy, Hot and Humid. Ever since I was little I can remember how I would get super cranky whenever the 3 H's were around. One in particular was not my friend - Humidity.

I hate humidity. I hate sweating while standing still. I hate sweating when I just get out of the shower and then feeling like I need to take another one. I hate feeling like everything is sticking to me. I hate humidity.

So Mother Nature blessed me with meeting up with my biggest enemy. Saturday's "long" run of a scheduled 10-12 miles called for 85% humidity. What this translated into was completed soaked clothing - don't get me wrong I like to sweat while I'm working out, but I have to draw the line - so that when I got home from the run my shorts were actually dripping onto my floor. I had to change my clothes just to stretch comfortably. During the run I was miserable. My quads were burning so I was thinking that I wasn't recovered from my Cape Ann 25K experience. I stopped to stretch and hydrate often. Even though I had my tool belt I knew there was no way I was taking in enough liquid. I think for everything I took in 5 times that came out. (Wow, this sounds sexy doesn't it? Ew!)

I was doing an out and back course. By mile 2 I was already really hot and it just got worse from there. I had to mentally run this by the half mile thinking OK just get to 3.5 then reasses the situation... OK reassess again at 4... . It was terrible. At mile 5, I said alright to hell with this today. I turned around and went home.

I was so happy to be done with that run. The whole time I was running, I was thinking how I'm not in shape and how I should be able to run 10 miles with no problems. But then when I got home I realized I did the right thing. There is no reason to push like that - whether it's 2 miles or 10 miles - and risk getting hurt. I've been there and I really don't want to go back again.

Mantis Found Praying

When I was growing up in Upstate New York, I used to find Praying Mantis and Stick Bugs (I don't know what they're called, but the look just like a stick) all the time. They would always be sitting along the foundation of our house. At some point, I just stopped seeing them. I'd say I was probably about 9 years old when that happened. I had no idea where they all went. 

Last night, I was walking into my apartment building and got a little startled by whatever the giant bug I saw outside the corner of my eye was. I turned around and there it was... a Praying Mantis! I could not believe it. I was so excited! I took a picture with my Blackberry - it didn't turn out well, but here it is anyway.

This moment really brought me back to my childhood. It was really incredible. I am totally fascinated by this creature for some reason. It's not even the fact that the women bite the man's head off after sex. It's something more than that. They are just so original looking. I'm not even really a bug person per say, but these ones got me. 

I was so psyched by this that I just wanted to share it. Hopefully I didn't gross you out with the picture.

Man Runs 192-Miles to Support Cancer Research

This is truly amazing. Please read.

Race Report: 75th Annual Cape Ann 25K

The 75th running of the Around Cape Ann 25K took place on September 1, 2008 and I was lucky to be a part of it. This was probably the hardest race I've done, but I can definitely see myself participating in it for years to come.

I arrived in Gloucester, Massachusetts at 7:45am well ahead of the 9:00am race start. The middle school, where the race starts, was very easy to find and there was plenty of parking right at the school. I went into the middle school to pay my $30 registration free, pick up my free t-shirt and my favorite free item of the race - a sticker (picture those 26.2 stickers or stickers with the 3 letters on them that symbolize your town name) that said 15.56 Cape Ann North Shore YMCA 15.56 miles, 16 major hills. Yes, that's how they advertise their race and yet for some reason - some very sick reason - I decided to find out what their definition of "major" was.

That picture up there is the elevation chart. Keep this in mind as I will point out something crazy later on. As you can see, this course has a lot of big hills. I am bad at reading elevation so all I knew for sure was that I'd be doing a lot of up and down and up and down and so on. The race started on a narrow little road, which worked out OK because their weren't too many of us. I felt like I was going really slow to start and I was getting passed by I was trying to keep an easy pace for the first two miles. The runners split apart pretty quickly and there was plenty of running room. In my head I just tried to keep it my own race.

I tried to keep an even pace running up each of the hills. I tend to power up them to get them over, but I knew there would be a lot of hills so I didn't want to power up them in the beginning and have to walk up them in the end. I was able to do a pretty good job of keeping pace up the hills. The great part was that once I got to the top I knew I was coming right back down again. I kept the woman ahead of me in sight and just tried to pass them one at a time. It wasn't my intention at first, but it kind of just started happening. This race was so friendly that when I passed a few people they actually said "great job" or "you look strong" or "keep it up girl" and those comments were so encouraging. It just goes to show that runners want the best for each other and that races aren't necessarily about beating other people, but about beating yourself.

I started to get pretty tired around the 6-7 mile mark. We had left Gloucester and moved into Rockport at this time. At this point I was trying to get around a girl, but we were just running to even of a pace so I ended up sticking with her for probably 3/4 of a mile before I was finally able to pass her prior to going up the hill at mile 7. This hill was nothing to laugh at. It was a freakin' mountain. It went straight up and then up some more. About 2/3 of the way up ladies were handing out Gatorade and telling us we all looked good. Then I heard a man say, "you're at the top" and I was thinking "oh yes, thank God!" However, when I looked up there was still more hills to go. I don't care if you lie to me and tell me I look good when I definitely don't feel that way, but let's not go lying about how much hill I have left to climb. 

So eventually I made it up that mile 7 hill, but what I didn't realize was that the worst was yet to come. Looking at the elevation chart you can see that after mile 8, the rest of the course is relatively flat except for at mile 13 and 14. Now here comes my crazy statement. The first half of this course is definitely easier than the second half. It sounds crazy since the first half has all the hills, but my legs were getting beat up for the second half, I was feeling dehydrated and needed some Gatorade so this second half was a mental battle. 

There were a couple of guys ahead of me, but no girls. So I stuck with the guys and we kept playing tag for awhile. Then I came upon another woman. A lady on the sideline said that we were probably in or close to the top 30 females. So I told myself to pass this girl ahead of me and get in the top 30. I did. This top 30 thing kept me going for awhile. I saw another girl around 11/12 and was also able to pass her. Then I hit the hill at mile 13 - phew! a tough one, but got it over with. 

Then I saw another girl ahead of me. I knew I had to get her too. She went up the hill and around the curve at mile 14. Not too much time to get her. I was able to push up that last hill, but as I was going up the turn, a couple guys ahead of me started walking so my brain said "oh, we're done! Look everyone is walking. This must be the finish." and my legs seriously stopped. I caught myself taking a few walking steps so then I said "self, what the F, get up and go!" I listened and pushed up the rest of the hill. I was able to catch the girl (by the way she had passed me up a hill at mile 4 talking and laughing with her friend so this felt really good) on the flat right before mile 15. 

Now I just had to make sure that no one passed me. I don't like to let people pass me that I've passed. I saw the camera at mile 15 and smiled. That is the only time I've seen the camera and smiled. It was great and the picture didn't turn out so bad either (I'll post it later if I remember). 

Now for the last hill. I turned right just after the 15 mile mark and the photo-op. There is a short, ridiculously steep hill to get up at this turn. There was a girl who had already finished standing on this hill and she was basically in my face yelling, "come on girl, pump those arms, push up this hill, the finish is so close." I swear she gave me a fresh set of legs because I dusted that hill and then gave it all I had to get into the finish. I couldn't let anyone catch me. I didn't look back. I just ran as fast as my tired legs would take me.

I could see the clock 2:09:35, 2:09:36... ticking away and knew I just had to break 2:10. I talked myself in big time and finished in 2:09:57.

I originally thought I'd finish in 2:05, but this course was really tough. I am happy with the result and pretty excited that this is my last race before my goal race, the Hartford Marathon.

Official Results

coolrunning.com

Time: 2:09:57

Pace: 8:22 min/mi

Place Overall: 162/508

Place Female 20-29: 15/56

(Not sure I did or didn't make that top 30 women.)