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Wednesday, December 21, 2016

Wednesday, December 21, 2016

Monday I ran 11.25 (.25 warm-up on TM).  I did a little bit of a different route, but added (7) hill bursts ranging mostly from 18-21 seconds.  the last one was 31 seconds.  I also did the usual hip exercises.

Tuesday was great.  I did (12) 400s with the family.  The boys wanted far too much time between intervals.  The most recovery I should have taken was 3:36.  I took too much time on all but four intervals.  I was still pretty happy because I ran my 2016th mile on the track.


Sunday, December 18, 2016

Sunday, December 18, 2016

Today was a long run.  I did .5 to warm up on the TM.  11.92 miles at 8:30 pace.  24 half mile laps.  Laps 22-23 at 7:46 and 7:49.  The 24th lap was at 8:11. I restarted my Garmin and did the last 1.3 miles home at a 9:30 pace.

I had 16 oz. of PhysioPhyx  recovery drink, but I felt pretty spent.

I bought a week of Cryotherapy that includes one whole body treatment a day and one localized treatment per day.  With my terrible circulation, I was pretty scared that I might get frost bite,  I wore two pairs of socks.  My feet were a little cold, but my hands were fine.  I did a localized treatment on both knees.  One was included, but I paid $8 for the other knee.

I felt great after the treatment, but I'm not sure if it will have any long term effect.  I guess I'll see what a week can do for me.


Saturday, December 17, 2016

Saturday, December 17, 2016

Today's trail run was great.  I felt good, and it was so green that I had to stop and take lots of pics.  I was running with my DH.  Since he was having the opposite kind of run, he didn't get annoyed when I kept stopping.  I did get a five 10 second HBs in.



Friday, December 16, 2016

Friday, December 16, 2016

Yesterday was my SRD, but I did my hip exercises & a few other exercises.  I also went to spin class.

This morning I ran almost 11.5 before work (.5 TM warm-up).  My left knee hurt during the run,  I listened to two chapters of A Tale of Two Cities.  I loved Great Expectations, but I can't get into this one.

Wednesday, December 14, 2016

Wednesday, December 14, 2016

After the race on Sunday, I couldn't get myself up on Monday and run.  Since I tutor on Mondays, I couldn't run right after work, and I had to be back from the run in enough time to shower for a meeting.  I had to settle for a short 4.7.  I didn't even warm up on the track.  I was tired, sore and a bit miserable.

On Tuesday, again, I didn't get up, and I had to run after work.  This time, I warmed up a little and was able to get in almost 11.  The weather was perfect.  I did a P90X3 stretch tape (dynamix) & five hip exercises, after running.  I wanted to do a few more exercises, but I was exhausted and still sore, both from falling and actually running.

Today, I had a short day schedule, so I was home early.  It was a little windy but not too bad.  I did 1/2 mile on the TM, 1 mile easy, 4 miles at MP & 4 miles easy.  The 4 miles at MP were a little fast:  7:43.  After I had PhysioPhyx.  That stuff costs a lot, so I'm not sure that I'll keep using it.  Although, I has a bowl of pasta for breakfast, a huge brownie at work and a diet frozen lunch for lunch, I felt pretty dizzy after the run.  That brownie alone was probably 1000 calories, so I can't imagine that I didn't have enough calories in me.  I guess I needed some good carbs, instead of just sugar.  Also, I've had a headache all day.  I had the headache before the brownie, but sweets always give me a headache, so I'm not surprised that my headache never went away.

Sunday, December 11, 2016

Spooner's Cove Trail Race Sunday, December 11, 2016

On the first official day of Boston training, I ran the 8-mile Spooner’s Cove Trail Race.  The course starts at the beach and climbs 1670 feet to the top of Valencia Peak and then winds back down to the start. (At the the bottom of the post is a google-earth video of the tracks of the race.)

I ran the 5-mile course a few years ago, but I had never done the 8-mile. The hour drive to the park was terrible.  It was extremely foggy on Hwy 101.  Luckily, by the time I got to Los Osos (closer to the venue) the low fog was burning off, so I could see to maneuver the windy road.  The race started at 8:00AM.  I got to Montana de Oro State Park at about 7:35AM.  The parking lot was full, and I was directed to a spot about .25 miles up a hill from the start.  I jogged down the hill to get my shirt and number, and I immediately noticed how wet and muddy it was.

By the time I got back to my car, I only had a few minutes left.  I put on my backpack (which was probably overkill) and headed down the hill.  On my way down the hill, I saw an acquaintance named Christie, and we made our way down the hill together.  It was nice to have someone to chit chat with.  Sometimes I’m a little lonely at races.  By the time we got down the hill, the race was about to start.  My new friend didn’t quite understand how to use the flag colors to guide her along the course, so we separated while she went in search of her color. 

I started in the middle of the pack, but my goal was to get ahead of a few people before we moved onto the single track up Valencia Peak.  I did pass some, but I probably went out too fast, because several of the people that I passed reclaimed their spot before we reached the climb to the peak.  The weather was perfect and the first couple of miles along the beach were beautiful.

As we started the climb, I was getting tired.  I walked as the group walked.  Lots of people passed me, so I thought that I would not be competitive.  As we got closer to the top, the trail turned into a sloppy mess.  There was at least 6 inches of slop on a narrow trail.  If someone would have fell, they wouldn’t have killed themselves, but surely sliding down that mountain would have produced serious injury.  It was legitimately dangerous, and I abandoned all thoughts of competition.  A couple of people passed me, but most were just trying to get through the mud in one piece.  The view was incredible.  As we moved in and out of the fog, the display was magnificent.

As we got closer to the top, the trail became more rocky and less muddy.  I didn’t realize that runners would have to backtrack.  Because there were so many runners, I assumed that there was a second trail at the summit.  That wasn't the case, so before I made it to the top the fastest runners were making their way down along the same trail.  The runners were picking up a lot of speed, and I began to get nervous.  I knew that I would be negotiating very carefully and in the way of sure footed runners trying to make up time.  I finally made it up to the peak, got my rubber band and headed back.  I tried to very conscientious and move aside quickly as the mountain goat like runners skipped down the hill with ease.  There was a turn off trail, so those heading down were able to avoid the muddiest part.  Still, I was moving pretty slow, and I allowed people to pass as much as possible.  I have a healthy fear of poison oak, so I draw the line at jumping into heavy growth.  One gal ran up and as she approached me started screaming “excuse me.”  I turned around and said I will let you pass when there is an opening.  Within 3 yards I was able to let her pass, but it really annoyed me.  If she was so worried about time, what was she doing behind me to begin with?  Couldn’t she see that there was nowhere for me to go?  As the downhill overwhelmed me, I got faster and faster.  I noticed the same gal in front of me, so I caught up to her and ran on her butt without saying a word, just to be obnoxious.  She eventually let me pass.  I knew I was going too fast for my ability to navigate the conditions, but I was so caught up in the event that I wasn’t being safe.  I started to get smug about passing the woman, thinking about racing, looking behind me, checking my watch, etc. and, sure enough, I slipped and hit the ground hard.  The same gal who I had been thinking such mean thoughts about stopped and tried help me.

I was properly humiliated, but I still wanted to finish strong.  I took off and finished the race.  The food at the end looked fantastic, but the water situation was pathetic.  There were little mouthwash-dixie cups for water.  What the heck?  I asked for a first aid kit to treat my scratches and bruises.  A woman pulled out an ancient first aid kit that was a mess and told me to have at it.  Just as I finished the first aid treatment on myself, I heard my named called for 1st AG award.  I couldn’t have been more surprised.  I thought that I was going to finish at the bottom, so I didn’t even check the results board.

I was feeling pretty good by that point and wanted some pictures.  I couldn’t bear taking even a short walk up the trail, so I settled for a beach shot.  Christi and I reconnected, and we took selfies together and pics of each other.  I think I may have convinced her to do a trail run with me in January, and we both left.



Spooner’s Cove is a nice event, but I don’t think that I will do the 8 mile next year.  The mud was way too dangerous for me.  I don’t have great balance, and I’m easily intimidated by heights.  My lack of confidence on parts of the trail wasn’t just a hazard to myself, but really to others as well.  I’ll stick with the 5 mile next year. 

Google Earth Video of Garmin Tracks


Thursday, July 7, 2016

WED, June 15, 2016

I woke up around 6 and went for a 2.5 mile run (3 w/ warmup), then a 2.4 mile walk with my neighbor.  After breakfast, the whole family did P90x3's Challenge and Abripper DVDs.  In the evening I went to a zumba class at the YMCA.

I am still sore, but significantly better than yesterday.

Tuesday, June 14, 2016

WED, June 14, 2016

Tony and I woke up at 6:00AM to get in a short run.  We ran 3 including a half mile TM warm-up (9:51 pace).  When we got home, I ate breakfast and went on a 2.4 mile walk with my neighbor (pace: 18:59).  I tried to do some crunches, but I lost my will at 45.  I planned to do the yoga P90x3 dvd in the evening, but I was too sore.  I thought stretching would make it worse.

Monday, June 13, 2016

Tuesday, June 13, 2016

Started the day off with a 7AM hike with my neighbor.


About an hour after I got back, I did Agility X (P90X3), a 20 minute rope stretch, and I attempted AbripperX.  I did about 10 minutes of it.

At 6:30, I went to my first Zumba class at the Y.  It was much, much more difficult than I expected.  The music was blaring and the woman gave no verbal cues.  She just pointed to her tush and the direction she wanted to go.  I was terrible, but I'm going back.  I think it will be fun when I learn the routines.

Sunday, June 12, 2016

First Day Back

I've been off for two weeks after running my first marathon.  When I say off, I mean I haven't done anything at all.  Today, I ran a quarter mile on the TM and did Total Synergistics P90x3.  Right after finishing, I did another quarter mile on the TM and ran 2.5 miles.  When I got back, I did a rope stretch for about 20 minutes.

Wednesday, June 8, 2016

Hansons Marathon Plan Review 2016

I’ve been keeping track of my miles since 2010.  I told myself that I would not train for a marathon until I had run 1500 miles the previous year.  Year after year I got close (I almost did it in 2012), but I didn’t manage 1500 miles until 2015.  With the mileage goal completed, I signed up for a Spring marathon.

I had a clear goal.  I wanted to qualify for Boston.  I wasn't convinced that I wanted to run Boston, but I definitely wanted to qualify.  I did a lot of research and decided on the Hansons plan, because I bought into the theory of cumulative fatigue.

I think that the actual plan started in February.  However, when I looked at the plan, I concluded that there was no way that I could jump into (12) 400, so I started doing one speed day a week starting with (2) 400s.  I landed on (12) 400s on the day it was called for in the plan.  I made a couple of other changes as well.  I ran the 400s at McMillian’s pace, rather than Hanson’s slower pace, and, at some point, I stopped doing the recovery jog and rested 60 seconds instead.  This worked out perfectly, and I ended up doing all of my speed days at McMillian paces, rather than Hanson paces.  I extended speed work one week in hopes of a sub 22 on a 5K in April, but the sub 22 did not happen.  There was a course change that I didn’t know about that made the course too difficult for me to sub 22.  I held out hope for a sub 22, so my only other purposeful training adjustment was taking an RD before a final 5K sub 22 attempt.  The preceding 200+ mile month must have done the trick because on May 14th, I did sub 22 which something I have been trying to do again for almost two years.

Upon reflection, I really think that I would have gotten better marathon training by running my speed work at a slower pace.  However, I don’t think that if I could go back, I would have done it differently.  I really wanted to sub 22 in a 5K, and I did sub 22.

Although I didn’t get running injuries, I did get sick a couple of times which impacted my training.  Near the middle of the training cycle, I suffered from some intestinal problem.  My doctor forbid me to run, at all.  I had to take a solid week off.  Also, in the last three weeks, I got strep throat.  I took antibiotics, so I assume the strep throat went away, but the illness lingered until I took another antibiotic.  Hanson calls for a very moderate taper, but, in the last three weeks, I only did my SOS runs, and I tapered dramatically.  I did not sustain any cumulative fatigue in the last few weeks of training.  I was disappointed that I couldn’t finish the plan strong, but I was coughing and having asthma symptoms when I ran.  For the last week, I started taking and asthma pill and a Claritin to combat the symptoms.

Despite the problems that I encountered the three weeks before the race, I have never felt better about training.  I knew that I had given everything I could possibly give of myself during the training.  I ran more than I ever thought possible, even throwing in a 70 mile week.  I had a sense of accomplishment for having stuck it out.  I ran every run that my doctor would allow and some against orders.  I ran in the rain, in the wind, in the cold, in the morning, at night, when I felt like it and when I didn’t feel like it.    I actually felt like I had already won, no matter what happened.  That is really not like me at all.  I felt so good before the race, not because I thought I would qualify, but because it didn’t matter that much if I did or didn’t.  I couldn’t lose.

Maybe my new and improved attitude made a difference.  My first marathon was an amazing experience.  I ran Mountains 2 the Beach from Ojai, CA to Ventura, CA on May 29, 2016. The course consists of a 3 mile elevation climb in the beginning and rolling hills with a general declining grade until the 24 mile mark.  At mile 24, there is a moderate climb for about 1 mile, and it is flat for the last mile.  I felt fantastic for the first 20 miles.  At about mile 20, I felt like it was very difficult.  When I hit the last hill, I hit the wall.  My pace slowed tremendously; I felt a dull pain in every part of my lower body, and my body seemed to refuse to obey my commands.  I had a fantastic race, but my finish was very weak.  My overall time was 3:33, which subs my Boston qualifying time by over 20 minutes.  After the race was over, I was in bad shape.  I could drink, but I couldn’t eat.  I could hardly move.  My entire body was in pain.  I really couldn’t enjoy the after party, because I just had to get back to the hotel.  I was extremely sore for a couple of days, but, on Wednesday, the soreness completely subsided.

I am a first time, middle age marathoner who qualified for Boston with a time that almost guarantees entry.  It is surreal, and I give all the credit to the Hansons plan.  I was remarkably prepared for the first 20 miles of the race.  I was less prepared for the last (6), but had enough training to hold on.  This plan, however, is not for the faint of heart.  You have to run 6 days a week, or there is no cumulative fatigue.  Your SOS runs have to sandwich your day off.  That took a mental toll.  For me, at least, the Hanson brothers had a way of taking the fun out of running.  I enjoyed my easy days, but I dreaded my SOS runs.  Every single one was difficult, and the prospect of having to run two a week was always weighing on me.  I wouldn’t recommend this plan for everyone, but I would definitely recommend it to a runner who is goal oriented.

I’m signed up for a fall half that I want to train seriously for, but I want to enjoy the training more.  I live about an hour away from a community that has weekly 5Ks during the summer.  I am going to race, instead of one of my SOS days for the first month or so.  Also, I have several trail-halfs that I am signing up for to take the place of a few of the long runs.  Hopefully, I will always have something to look forward to. 


I have decided to run Boston in April of 2017, and I intend to use a Hansons plan.  Maybe I'll try coaching, but if I use the advanced, I think that will try to add a little more overall mileage and increase the length of the last two long runs.

Mountains 2 the Beach 2016 Race Report

My Sunday race day prep started on Friday.  I never sleep well before races, so I wanted to make sure I had a good night sleep on Friday.  My husband and I had been saving a good bottle of wine, so we opened it on Friday and I had one good size glass.  I’m not sure if it worked or not, but I slept pretty well on Friday night.  I, also wanted to hydrate and get in extra carbs on Friday.  I put some carb powder in my juice in the morning, but it gave me a headache.  My body doesn’t process sugar quite right.  Candy bars sometimes give me a headache.  The carb juice gave me that same candy bar headache, so I’m pretty sure I’ll never take it again unless I’m about to work out.

On Saturday morning, it took us a while to get out of the house, but with the entire family finally on board, we headed to the expo in the afternoon.  The expo was fine.  There was plenty of parking, and I got my bib within a minute, and I got my shirt two minutes later.  I could have been in and out in all of five minutes, including parking time.  I really like the shirt.  I can see myself wearing it a lot.  There were a few vendors, so we walked around a little.

I picked up my free bottle of kool n fit that I had registered for.  It is something that you spray on your legs that is tingly like bengay or tiger balm.  The old lady selling it was very funny.  She handled me, ordering me to pull up my pant leg and sprayed it all over one leg only before I even had a chance to consider what was happening.  There is no rubbing it in, so I walked around the rest of the time with one pant leg pulled up.  It smelled awful initially, so I didn’t want stinky capris.

I brought spaghetti for dinner that I had made at home.  The kids and Tony (my DH) went to a Mexican restaurant a couple of blocks away.  They came back full and happy, and we all watched a Harry Potter movie.  I’m an expert at sleeping through Harry Potter, so I got some ZZZs during the movie.  The room was suffocatingly hot, but I think I slept better than anyone.  I set my alarm for 2:45 AM.  The race had a 6:30 start time.

At 2:45, I drank a water and ate an energy bagel with jam, a banana and I had some coffee.  I didn’t want to drink anything after 3:30.  I have serious pottie issues, and two hours liquid free before my last bathroom break is the only solution.  I didn’t bother going back to sleep, because I figured the coffee would keep me up.  It took a while, but eventually the coffee magic did its job.  At 5:30, I took a caffeine pill, and I ran down to the start (about .25 miles) to get a feel for what it was like and see exactly were the start would be. I wore a jacket, but it wasn’t cold.  I became a little concerned that it would be a hot day, but what I could I do?  I put that thought out of my mind.  

Accompanied by my husband, eventually, I made my way to the start, for real.  The weather was perfect-slightly cool and overcast.  We had about 15 minutes to spare.  I looked everywhere for the 3:38 pace group, but they were nowhere to be found.  Right before the start, my husband left me in the second corral, and two 3:38 pace groups moved up right beside me.  The pace leaders just started talking randomly to people trying to pump them up.  I heard one of them say that you should stay within 5 feet of the group.  If you let a group get more than 5 feet away from you the group will pull away.  I decided, at that moment, to try and stick close to the group.  Within 10 minutes of standing in the corral, the national anthem was sung, and the race started, on time. 

The race was super crowded.  I assumed that the crowd would thin out, but it never really did.  There were just too many people trying to run with the 3:38 pacers.  The route started with 3 miles uphill. I didn't realize it at the time, but it was the most scenic part of the race.  The course meandered through what seemed to be an orange grove.  I felt strong, so I sped up just to get some space to run.    I was running alone, but I could see the 3:33 group in the distance.  I knew that I would catch up if I kept up the pace.  The question was whether or not I wanted to keep up that pace.  I knew a long stretch of rolling hills with an overall downhill grade was coming up.  I decided to pace with 3:33.  There were a lot fewer people pacing with that group.  Even so, it was difficult maintaining an actual comfortable spot to run, because I stopped to drink water at every station.  Everyone else ran and drank, but I actually stopped.  Each time, I lost my spot and had to find a new spot to run.

There wasn’t a whole lot of crowd support, but my DH, kids and a friend found me on the course multiple times.  They even had signs.  Seeing them was so much fun and very motivating.  I felt fantastic most of the race.  Throughout the race I chatted a little.  I asked whoever was running next to me what their name was, if they could hear me.  I sang a little bit.  Maybe a got a weird look or two on “Uptown Funk.”  I felt great and I was in an insanely good mood, almost giddy.  The weather was perfect throughout the entire race.  It was pleasant, maybe even cool, and there was no sun whatsoever-just the familiar coastal overcast.

Around 15 miles there was a hill, and I thought it was getting a little difficult, but I wasn’t worried.  At 22 miles, I was scheduled tot take a gel.  I was getting really tired, and for some reason I didn't take it.  There was a hill at 24 miles and that is when I hit that wall, completely out of the blue.  My body fell apart.  My pace went from about 8:05 to 9:15.  Nothing I said to myself could make my legs go any faster, and a dull pain set in everywhere.  I saw my friend at this point happy and waving, but I couldn’t manage a smile.  People were passing me left and right.  I was running into walkers from the half hogging up the entire lane with their backs to me.  It was difficult to avoid them.  My husband was screaming my name when I crossed the finish line, but I didn’t hear him or see him.  For such a magnificent race, it really was a sloppy, sad finish.  When my husband finally caught up to me, I wanted to cry (happy tears), but I didn’t have the strength or air to let it out. 

If I were alone, they would have had to take me to the medical tent, but my family and friend took care of me.  I never imagined that I would feel so terrible, especially considering how good I felt for most of the race.  I could hardly walk.  I couldn’t eat.  I couldn’t enjoy the after party which was such a shame, because I was so happy deep inside.  No one could tell, because I was on the verge of collapse.  I finished with a time of 3:33.47.  I never even hoped to run that fast.  I give all the credit to the Hansons’ training method.  It worked incredibly well for me.

After the race, my entire body was in pain.  I thought about ringing the Boston gong, but there were too many people.  I couldn't focus or walk without help.  I had to get back to the hotel.  I went directly to sleep in the hotel, but my kids were starving.  I wasn't hungry, but I knew that I had to eat.  After about an hour nap, I hobbled down the street to the Mexican restaurant.  My appetite appeared as soon as I started eating, but I didn't have the strength to sit upright in a chair and chew.  We were hoping to go out for dinner in the evening, but I couldn't manage to get out of the bed after my initial rally.  We ordered pizza, and, luckily, there was more Harry Potter to entertain the kids while I slept.  The next day, I was fine, but extremely sore.  The soreness lasted a couple of days, but, on Wednesday, the soreness completely subsided

This marathon was one of the most fantastic experiences of my life.  I didn’t take the buses, but I don’t have a single complaint about the start, finish or expo.  I thought that course was a little crowded, and I wasn’t crazy at all about the new addition of a hill at mile 24.  If I weren’t doing Boston in 2017, I would definitely do this marathon again, next year.


Wednesday, June 1, 2016

Bull Canyon Run 2016 Race Report

The Bull Canyon Run has suffered from declining entries for a few years.  I can't figure it out.  It is a great race.  The weather is always fantastic.  The course is amazingly fast, and the race is always well organized.

Unfortunately, I ran while I was sick this year.  The race started on-time, as usual.  I can’t remember how I felt while I was running, but I couldn’t have felt too terrible, or I would remember.  The only thing I really remember about the race is that I tried to encourage a young racer on the home stretch.  I told him to stick with me or something like that.  He said OK and did stick with me for most of the last mile.


I finished second female, which competitively is the best that I’ve done in this race. Below is the info from athlinks.


After the race, the AG winners stand on a podium, get plaques and are recognized.  Everyone is happy and chatty.  The ladies tried to chat with me.  I fear that they think that I was stand-offish.  I didn't want to say anything, because I knew that the moment I spoke, I would start coughing uncontrollably.  After the race, initially, I couldn't stop coughing.  While I was on the stage, I happened to have 2 minutes of relief, but I knew if I spoke I wouldn't be able to control the cough.

The woman standing next to me told me that she was glad when she heard that I had moved up in my age group.  That made me smile.

I have been trying to sub 22, again, for a long time, but I was, honestly, so sick I couldn't enjoy it much.  

Tuesday, April 5, 2016

Tuesday, April 5, 2016

I can't get my Garmin to connect, so that is why I am not publishing Garmin data with my posts.  Today, I did 1-mile intervals at 7:00 min/mile.  I took way too long in between intervals and the last one I didn't quite finish (.88)  It was very difficult.  I forgot my water bottle and I didn't water bottle and I didn't eat enough.

I was supposed to start Hanson's strength work today, but I am hoping to sub 22 at the Chardonnay 5K on April 16th, so I wanted to do one more speed training.

Monday, April 4, 2016

Monday, April 4, 2016

I am right smack in the middle of marathon training.  Due to illness, I had to take 8 days off in March.  I had terrible stomach pains that warranted a visit to the ER, two CT scans, blood-work, etc.  The doctor insisted that I stop running.  Antibiotics seemed to have cure me, I am fine, now.

I still managed 157.7 miles in March.  Last week, I ran 60 miles, which is a weekly mileage PR, for me.