Eat Drink Run Woman

You’ll have to bear with me — I’m writing this with a VERY big head. My darling couldn’t stand my crowing any more; he’s now hiding in the bedroom pretending to take a nap. But since this is my blog, I can say and do what ever I want. And right now I feel like shouting out:

I KICKED SOME SERIOUS ASS TODAY!

Sure, the results may say 292 other runners kicked MY ass, but I will interpret the results as I see fit. And considering I not only PR’d, I also BEAT my goal of a 1:54 half marathon. My final time? 1:53:35 thankyouverymuch. And on a hilly course to boot. 14th in my age group (out of 104 runners), 293rd overall (out of 1050). WOOP WOOP!

I have been stressing over this race ever since I drove the course a couple weeks ago. It was the second “tune up” race of my training and I think I was just nervous that my results would tell me I was smoking crack rock for thinking I could run a full marathon in 4 hours. Mind you, I DO smoke crack rock — how do you think I’ve gotten so fast over the past few weeks? — but I know that doesn’t guarantee a BQ.

I kid, people! Sheesh. Everyone knows meth is the key to a BQ. (Mom and Dad, if you’re reading this, I am TOTALLY kidding. It’s just my little way of entertaining my legion of fan).

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One thing I’m finding with this program: one day you’re feeling great, collecting 1st Place ribbons and thinking you’re all that and a bag of chips, and the next day you feel like Sloggy McPlodster. But just when you think your BQ hopes are dashed, your body says, “Psych! Just wanted to see if you’re paying attention. We’ll go fast now.”

Once again it appears I’m not following the 10% rule, but it worked out better to do two long runs this week. With last Saturday’s 10K race, I pushed back my 18-miler to Sunday. I decided to do this week’s long run on my regular day (Saturday) since next week I’ll be tapering for the Kirkland Half Marathon, plus I have another long BUAL™ (barf up a lung) workout on Monday and wanted a day of rest between that and my long run.

Not only was this a high mileage week, I also achieved two milestones: I finally hit the 200-mile mark for the month (I was five miles shy for March), plus I’ve made great gains, er, losses with my weight:

(I apologize for the blatant nudity. I try to keep this a PG13 blog).

It’s been at least 12 years since I’ve seen that number (and actually that was a bit of a fluke; I had just returned from a 13-mile run. Once my darling and I scarfed on fish tacos, beer and ice cream, a couple pounds came back). I’ve been much more diligent with my diet (and by that I mean the food I eat; I’m not on any formal “diet”) and have curtailed a lot of the drinking. With five weeks to go before my marathon, I’ll be even more diligent. I probably won’t get down to my goal of 150 (not sure I want to at this point), but I know my pace has increased thanks to the decrease in weight.

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Quick weekly recap, but stay tuned for the most awesomest race report. Or should I say, “stay tuned for a report on the most awesomest race.” But then again, is “awesomest” a word? Should it be “awesome-est”? I suppose all you English dorks majors would argue it should be “most awesome.” Or you may argue that hyperbole doesn’t belong in a measly race report — at least MY race report — ‘cuz after all I’m not Deena or Paula. But I AM getting faster. So I think I can crow a bit.

Umm… where was I? Oh yeah! My week in training:

Sunday: slacked off.

Monday: the second of my “barf up a lung” workouts, or, as I’ll now refer to it, BUAL™. 8 miles with 5 x 600 m sprints @ 5K pace. Although I was shooting for an 8 min/mile pace for each, I was able to run far faster without feeling totally wiped. As usual my first interval was REALLY fast (7:18 pace), but the rest were in the 7:39-7:44 range. Mind you, this was only for 600 meters; the real test will be when I have to do 1000-, 1200- and 1600-meter BUALs™

Tuesday: started my day with a much-needed restorative session in yoga with lots of stretching, particularly for our hips. Ended my day with an 11-mile long run around Lake Union (9:37 average pace).

Wednesday: whatever we did in yoga certainly caught up with me today — my butt and hips were killing me! Fortunately it was a rest day from running.

Thursday: 7.5-mile recovery run. Hips and butt muscles were still sore, so I welcomed the nice easy run. My darling joined me for the first couple of miles, then he finished up at his Speedy McSpeedster pace. I averaged 9:53 min/mile

Friday: gave myself a gold star today for doing my arm weight routine 3x a week for the past 4 weeks. Yeah me! My cook date went long so I wasn’t looking forward to that afternoon’s 12-mile long run. Didn’t head out until almost 5 p.m., which is late for me (I’m sure those of you who are stuck in an office until 6 or 7 p.m. are cursing me right now). My right calf was feeling really tight and I was very lethargic. However, I didn’t have much to eat during the day, so I’m sure that’s what contributed to it. I was concerned I wouldn’t be up for running the 10K race on Saturday, but since I’d be signing up day-of-race I figured I could bag it if I wasn’t feeling well. My pace was similar to yesterday’s: 9:54 min/mile.

Saturday: Walk & Roll 10K. It’s late, so I won’t be posting my race report until tomorrow. But I swear, you’ll be calling it Awesome McSplendidton. (Or maybe not; that’s kinda hard to say).

My goodness, where has the time gone? I must apologize to you, dear readers, for I have been remiss. I know you wait with bated breath to read about the minutiae of my training, and I have failed you. As punishment, I will roll my IT band on the foam roller for a full hour.

Even though Pfitz is kicking my booty, dare I say it’s getting easier manageable. The weekday long runs are still a bitch, but my speed is increasing. My cross-training has primarily been limited to yoga and my weight/conditioning routine at the gym since I tend to get bored with laps at the pool and the weather hasn’t been conducive to biking. (As I write this I’m watching the snow fall — yes SNOW, on April 20; WTF? My poor tulips and daffodils are shivering). But hopefully I’ll be able to dust the Felt off soon and take it for a spin.

Week 10 recap (37.25 miles):

Sunday: Actually made it to the pool for 30 minutes of laps. I always feel great after a pool routine, but I never look forward to the “pool people.” They’re difficult to explain other than to say they’re “odd ducks.” You definitely know ’em when you see ’em. This week it was the guy who, rather than stand to the side at the shallow end while resting (as you’re supposed to), decides to stand about 10 feet out in the lane while gabbing with his friend. Both my darling and I would shoot our elbows out at him as we passed, hoping he’d get the hint and move.

Monday: 8-mile general aerobic run with an 8:57 average pace.

Tuesday: ran my first VO2 max run, or — as I believe it should be called — the “barf up a lung” run. The schedule called for an 8-mile VO2 max run with five 600-meter sprints at 5K pace. However, because I’d be running the Mt. Si Relay on Sunday I switched up my mileage a bit, increasing certain runs this week and decreasing others for next. Instead, my goal was to run 12 miles with the five 600-meter sprints at an 8 min/mile pace. I ran a 4-mile warm-up then hit the track. I went WAY too fast for the first one — 7:38 min/mile pace — but hit my target for the other four. I slowly jogged 90 seconds between each one. When I finished I still had about 5.25 miles to go to make up the 12 miles; UGH! By now I was running on dead legs so I decided I’d cut the run a mile short.

Wednesday: I was scheduled to do a 5-mile recovery run but was still rather wiped from the prior days’ speed work. I opted instead to walk to Trophy Cupcakes with my darling for a treat.

Thursday: I not only made up for the 5-mile recovery run, I tacked on another mile to make up for Tuesday’s shortcoming. Overall pace: 8:54.

Friday: Had a glorious 12.25-mile run around Seward Park and Lake Washington. The sun was shining and the smell of grass was in the air — from the freshly cut lawns to the more pungent odor wafting out of the cars at Colman Park.

Saturday: Rest day in preparation for the Mt. Si Relay.

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As Bon Jovi would say, “Ohhhh — we’re halfway there. Ohhh-oh! Livin’ on a prayer!”

This week fortunately ended on a much better note than it started. However, I believe what transpired needed to happen to help me gain perspective.

Sidelined with a sore calf, I moped around the house on Sunday. “I’m not going to hit 200 miles this month,” I sniffed. “I may not be able to run the Mt. Si Relay,” I sniveled. “I may as well give up on Boston,” I weeped. While deep down he really wanted to shake me out of my funk, my darling knew I just needed a hug and a good cry.

With that out of the way I too could see how ludicrous my problems were. Here I was sulking because there was a chance I wouldn’t be able to run a 26.2-mile race in a time fast enough to… run ANOTHER 26.2-mile race. However, I’m not too surprised at this reaction. After all, when I first blogged about wanting to qualify for Boston, I wrote:

“I know my biggest challenge will be to keep things in perspective: few people qualify on their first attempt (I read blogs by people who have tried to qualify numerous times). You just have to learn from your experience and adjust your training accordingly. Plus, you can never predict (or control) what the weather will do on race day.”

I knew this adventure wouldn’t be easy; I’m just bummed I started acting like a petulant child at the first sign of adversity. It’s at times like these I need to remember what Juls has endured. Her quest for Boston has been side-lined not from a minor injury, but the devastating loss of her dear husband to cancer a year ago.

Besides, turns out I just needed some new shoes.

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It was bound to happen. I’ve been too cocky. I’ve crowed about how fast I’ve been. I obviously did not leave an offering to the running gods.

I have a calf sprain.

How can this be? I’ve been stretching (most of the time). I’ve been doing my PT exercises (many of them, anyway). I even took an extra day of rest this week. But about five miles into Saturday’s 20-mile run my left calf started tightening up. I should have stopped to stretch earlier, but I was determined to keep going. Ironically I was forcing myself to slow WAY down since I was concerned I was over-training. I was determined to keep my heart rate at 70% of my maximum during the first 10 miles (which was about a 10:30-10:40 pace); I’d then allow myself to speed up to 80% of my maximum (about a 10:10-10:20 pace).

I finally stopped at the 10 mile mark to take in some ShotBlocks and water and stretch my calves and hamstrings. That helped at first but soon the tightness returned. Just before mile 16 I stopped at my gym for a potty break, but I also spent several seconds with the calf stretcher (in hindsight I should have also used a foam roller). By mile 18 I was really feeling the pain, but I refused to walk.

When my darling saw me hobbling up our stairs he knew he’d be conscripted into service. I winced in pain as he massaged my tender calf; although it truly helped, I still have a bit of tenderness today. I’m hoping a day of RICE (rest, ice, compression and elevation) will help, as I’m just 5 miles from hitting the 200-mile mark for the month (I KNEW I shouldn’t have taken that rest day on Friday!). However, I have to follow the same advice I gave my darling when he rolled his ankle earlier in the week — if it still hurts, DON’T RUN!

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Angie asked me about my weekly mileage on the Pfitzinger plan, so I’ve added the numbers to each of the weekly posts. At first glance it would appear the program does not follow the 10% rule, where you only increase your mileage each week by 10%. However, that isn’t the case; it just appears that way due to how I’ve shifted the schedule.

Pfitzinger has you start your week on Monday and end with a long run on Sunday. I prefer to do my long runs on Saturday, so I’ve shifted it a day. However, there have been a couple of instances where I’ve had to do my long run on Sunday (once when I was sick, the other when I ran the Mercer Island half instead of the scheduled long run). So you’ll see a jump from 35.85 miles in week 5 to 57.65 miles in week 6. I started week 6 with the MI half and ended it with my regularly scheduled long run. If I were to recalculate my mileage based on a Monday-Sunday schedule, then it’s more in line with what the program calls for (and doesn’t increase more than 10% each week).

I definitely feel I’m getting stronger and faster with the training. I’m sure part of it has to do with dropping a couple of pounds (although the orgy of food and drink that is Easter certainly didn’t help. Back on the program!). Even with my long runs I find I can run a fast pace toward the end. I haven’t been as diligent about my gym routine (I really need to get my core conditioning in), but I guess I shouldn’t beat myself up about it too much.

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While I’ve read a lot of positive comments about Pfitzinger’s training programs (especially if you want to get stronger and faster), most people agreed you will feel rather beat up. This week certainly gave me a taste of what’s to come.

Given I ran the Mercer Island Half on Sunday, once again I tweaked the schedule to allow for some recovery. While I (mostly) got in all my runs, I bagged out on all my gym routines save for Monday. I just couldn’t drag myself out of bed at 5:30 a.m. While I know my body appreciated the break, it meant I didn’t do any stretching or PT exercises (our house is so tiny I’d have to rearrange the furniture to make room for any type of exercise. Therefore I typically just do my stretching at the gym). But I’m heading into the big-time mileage weeks (50 this week, 54 the next) so I know I’ll need to concentrate on keeping my muscles flexible.

Here’s my week:

Sunday: Mercer Island Half

Monday: 45 minute arm/shoulder routine, 5-mile recovery run (9:18 pace)

Tuesday: 9-mile lactate-threshold run w/4 miles @ 15K-half marathon pace. This run was truly a mind-over-matter one. I ran a 2-mile warm-up at roughly a 9:40 pace and contemplated how fast I’d run the 4 miles. My goal is to run at my 15K pace (8:45), but since I was recovering from the half I decided I’d be happy with a 9-minute pace (what I ran during the half). When I hit two miles I picked up the pace; I didn’t look at Garmin, I just wanted to run what felt comfortable. At the end of the mile I glanced down to see I had run it in 8:28! I slowed it down for the next mile, which wasn’t difficult given I was now running into a headwind. I also toyed with taking a break after two miles, easing back into a slow pace, then picking it up again. But as I neared the 2-mile mark I decided to keep a fast pace for four miles nonstop. Miles 2-4 were 8:56, 8:40 and 8:44, which meant I averaged an 8:42 pace. I was pleasantly surprised. I ran my last three miles at a considerably slower pace, but averaged 9:17 for the entire 9-mile run.

Wednesday: Rest day! A group of personal chefs gathered that evening for a wine tasting, so my only form of exercise was bringing a glass of wine to my lips and noshing on yummy food.

Thursday: Since I hadn’t been drinking for a couple of weeks the wine really took its toll. Oy! I planned on hitting the gym, but when I awoke with a bit of a hangover I reset my alarm for another two hours. I pretty much felt crappy all day and I certainly wasn’t looking forward to that afternoon’s 10-mile run, especially since it had been pouring all day. By the time I headed out the door it was well after 5 p.m. I decided not to wear my iPod given the rain, and turns out I’d be sans technology throughout the run. Because the sleeve on my heavier rain jacket forces my Garmin onto my wrist bones, I slipped the sleeve over Garmin (which meant I couldn’t view it during the run). Halfway through the run I decided I’d cut it short, so as I was nearing the end I slipped my sleeve back over to see I had run a total of… 16 yards. D’oh! I somehow had hit the stop button in the very beginning. However, I was able to determine I ran a little over 7 miles using MapMyRun, plus I had my start time. My overall pace was 9:19.

Friday: A new day, a better attitude. I was bummed to see the rain wasn’t letting up, but since I only had a 5-mile recovery run, I didn’t mind. Imagine my delight when I stepped out to see the rain had stopped. Hallelujah! To celebrate (and to make up for cutting yesterday’s run short), I ran six miles (9:15 pace).

Saturday: I was worried when I checked the weather forecast on Wunderground the night before — 80% chance of precipitation. NOT what I wanted to hear given I’d be doing a 17-miler. But fortunately the report was wrong; while I awoke to overcast skies there was nary a drop of rain. I had hoped to get an early start, but realized all my cold weather gear was in the laundry. So by the time I got everything washed and headed out the door, it was a little after 10:15. Because I wanted a relatively flat run, I drove down to Gasworks Park and headed along the Burke-Gilman to the Locks. After crossing the locks I headed south and made my way down to Myrtle Edwards Park. I’ve been hearing a lot about the Phedippidations podcast, so I downloaded several episodes, including his report of the 111th Boston Marathon (I thought it would be good motivation!)

I’ve been concerned that I’m running my long runs too fast, so I really tried to keep my pace for the first few miles in the 10:30-10:50 minute pace (approximately 20% slower than my marathon goal pace). I came close — 10:20 average pace for five miles. I then picked it up, hoping to average a 9:55-10:10 pace (approximately 10% slower). I managed to do that for the next four miles, but was then ready for a walk break as I downed some Clif ShotBlocks. My legs were beginning to tire at this point, so I slowed to a little over a 10-minute pace. However, I managed to pick it up for mile 16 (9:56) and again for mile 17 (9:49). I guess I was really motivated by the chocolate milk I had waiting in my car! My overall pace for the 17.25 mile run was 10:10.

Given I was running the Mercer Island half I flip-flopped weeks in the training program to make this week a recovery one. However, because I also was recuperating from my cold, I started the week out with a long run.

Here’s a recap:

Sunday: I wanted to be prepared for MI’s famed hills so my darling and I once again ran what I’ve dubbed the “Freakin’ Hard Ass Hill Run.” It starts at our home at the bottom of Phinney Ridge, heads up over the ridge and down to Golden Gardens Park. We run along Shilshole to the Hiram M. Chittenden Locks, then over to Discovery Park for the 2.8 mile loop trail (which is also hilly). Then it’s back over the ridge to home.

My darling got to choose our route heading back from the Locks. The first part didn’t have as many hills, but we then hit a street that appeared to have a 45-degree hill. In unison we said, “I’m walking this!” At the top we had a choice: head 1/2 mile north to home, or head south for a bit to make up the full 15 miles. My darling chose the former, I chose the latter (my final mileage was 15.25).

Monday: didn’t feel like hitting the gym, so I just slept in. But I did do my afternoon 8-mile general aerobic + speed work. Normally I’d hit the track for the speed work but it’s been really crowded with high school track. So I just did some fartlek work along Greenlake (9:18 average pace)

Tuesday: this was the day for “The Yoga Class at which I Cried.” I was still feeling the lingering effects of the cold (and had developed a cough), plus I was feeling beat up from the Sunday and Monday runs. I just couldn’t get into any of the poses. I was tempted to leave early as I didn’t think the others appreciated my hacking and groaning. At one point the instructor asked me how I was doing and that’s when I had to fight back the tears (as I was standing in mountain pose I felt a few drops falling down my cheeks!) I was still feeling pretty crappy that afternoon, so I bagged my 5-mile recovery run.

Wednesday: A new day, a new attitude. Started with an hour+ conditioning workout (I only did one set of arm weights since I wanted to work on my PT work and stretching in preparation for the race). It was a glorious afternoon that was sunny enough for me to don a running skirt for my 8-mile GA run (although I’m glad I wore a long-sleeved shirt). Once again I chose a route with hills (9:40 overall pace).

Thursday: another hour+ conditioning workout with a 4-mile afternoon recovery run. Normally my goal is to run those at a 9:35-9:50 pace, but I was just dragging. My overall pace was more like a long run: 10:34. I was concerned since I didn’t think that bode well for my upcoming race, so I decided to take it easy for the next two days (a mini taper, if you will).

Friday: VERY short (45 minutes) arm weight routine.

Saturday: Planned to do a few laps at the pool but the parking lot was packed. I tried to find street parking but that too was packed (not surprising for a weekend day at Greenlake). I wasn’t dressed for a long walk, so I circled around a bit hoping to find something close. Nuttin’. I resigned myself to another recovery day and headed back home. I did, however, make sure I ate sensibly and drank plenty of fluids (although I did have a glass of wine with dinner).

This week’s theme is flexibility, though not in my body. Due to a social obligation earlier in the week and the onset of a cold in the latter part, I wasn’t able to follow the plan to a T (how I survived, I’ll never know). In fact, I put off this week’s long run until today, which is technically the beginning of Week 5 (shhhh… please don’t tell anyone).

This week was also the magical time of a woman’s life marked by bouts of irrational crying interspersed with intense cravings for anything sweet. I really don’t know what came over me — I normally don’t have much of a sweet tooth, even when I’m on my cycle — but this week you could have plopped me in Oompa Loompa land and I would have felt like I’d died and gone to heaven.

It started Monday evening over dinner with a few chef friends. We began at The Tasting Room for what was advertised as “three half glasses of wine and a BOWL of hot & creamy mac & cheese” (made with Beecher‘s incredibly yummy cheese). The $12 cost should have tipped us off that we’d merely be getting a small portion of the mac & cheese. It was certainly tasty, but our appetites were by no means sated. We then headed off to Etta’s for yet more food, and when the dessert menu came along we couldn’t refuse a slice of Tom Douglas’ famous coconut cream pie (we shared it five ways, but we each had several forkfuls).

The next day I showed up at my client’s house to see a container of cake in the fridge. Turns out it’s for me to take home; my client also was suffering from a sweet tooth and had to have the signature cake from a local bakery. It was a white cake with a whipped cream frosting and white chocolate sprinkles, layered with strawberry mousse. I cried “uncle” after two pieces and forced my darling to eat the rest (I had to twist his arm — NOT!)

By Wednesday my sweet tooth still hadn’t disappeared, so as I was shopping for my client I found myself wandering through the bakery. A few months ago another client had some frosted organic whole wheat shortbread cookies that were divine; I decided I MUST. HAVE. THOSE. COOKIES. I spied the container on the shelf, and while it was larger than I had anticipated (there were 27 cookies), there was no turning back. I didn’t bother to look at the price, so I was shocked to see $17.99 ring up at the cash register. ¡Ay Caramba! But that box satisfied my cravings for the rest of the week (and yes, I did get help in consuming them).

The amazing thing about all this? I actually LOST weight (I got down to a low of 162). Mind you, I’m also off alcohol until at least this coming Sunday (after the Mercer Island half). But I can’t say my diet has changed too terribly much. While I won’t make my goal of 155 pounds for the race, I ain’t complaining!

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