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Wednesday, December 29, 2021

Training begins this week!

Midweek Check-In

I am starting slow with having three weeks of minimal running after the CIM, but this week starts a new training block. I'll be running the Ventura Marathon on February 27, 2022. That doesn't leave whole lot of time to train, but I'm hoping to regain the fitness that I lost with taking time off.

Sunday 12/26/2021
Easy Run 6.75 miles

Monday 12/27/2021
Easy Run 2.8

Tuesday 12/28/2021
I tried some speedwork with a Stryd workout of the week. The workout is called Rhythum breaker. It was moderately successful. I was supposed to do 4X 1200s with 3 minute recoveries. The 1200s were broken up into 400 segments done immediately after each other. They were supposed to be done at the following Watts:
400m @ 230W
400m @ 210W
400m @ 221W
3 minute recovery

This is what I actually did.
400m @ 220W
400m @ 220W
400m @ 227W
I'm not sure what I thought I was doing. I'm pretty sure that I was trying to get the power going in the 1st 400 but just couldn't manage it. I should have slowed down more for both the 2nd and third segments.

400m @ 239W
400m @ 220W
400m @ 228W
I was a little fast, but at least I got the idea.

400m @ 234W
400m @ 212W
400m @ 222W
The last two were pretty much spot on.

400m @ 229W
400m @ 211W
400m @ 220W
This last one was difficult.



Wednesday is a rest day!


Monday, December 20, 2021

30's Shuffle Workout

I ran the #StrydWow Workout of the Week to try a little bit of speed on these post marathon legs. This weeks workout is the 30's Shuffle. It was my first quality run since CIM.

The run took a while to build in the Garmin app. I'm sure it would have went smoother with the Stryd workout builder, but I don't pay for a Stryd subscription.

The warmup called for 3 minutes of faster running near the end. That is something that I normally don't do, but I think I will start adding it as a regular thing. I felt ready to go.

The workout itself was (5) 30 second intervals at 104-107% CP (approximately 5K pace),  with 30 second recoveries,  followed by 3 minutes at 92-96% CP (approximately marathon pace) with a (1) minute recovery after. This was repeated 3X for a total of 15 fast repeats and 9 minutes of faster sustained running.

I basically screwed it up a little bit. You can't tell at all by looking at the paces, because the run was on rolling hills. The paces are all over. During the run, I thought that I was right on with the 30 second repeats, but when I downloaded the stats, a few were slow. When I looked my watch during the run, they were fine, but I think it took me too long to get up to the correct power. I circled the slow ones in yellow. Some of the repeats were too fast as well.

I ran all of the 3 minute repeats too fast. I should have been going for something like 203. For some reason, I thought that I was suppose to run them at 221. I circled that in red.




 I'm going to do this run again, because I know that I can nail it. It was hard, but not overwhelming. 

Sunday, December 12, 2021

CIM 2021 Training Summary

 

Marathon Training Aug. 1 – Oct. 5, 2021

Dec. 5, 2021, California International Marathon, Sacramento, CA

3:37:03, 198W

BQ -18 minutes

 

Key Points & Observations:

Easy miles and long runs were extremely slow

Trained by power--I rarely knew what my pace was

I used compression unit about 6 times per week.

My abs started nagging me in week 14. My feet hurt some throughout the entire training.

Speed/tempo (strength) runs were difficult. The marathon pace runs were much stronger.

Nutrition was terrible.

 

 

#

Total

Weekly

Mileage

 

Speed/Tempo

 

Marathon Pace

 

Long

1

31

Nite Moves 5k 220W

3.43 MP 207W

11

2

50

(12) 400s, 234W

7.25 MP 200W

10

3

50

(8) 600s, 228W

6.9 MP 197W

11

4

25

(6) 800s, 224W

None

10

5

56

(5) 1Ks, 225W

8.25 MP 199W

11

6

30

None

None

13

7

50

(4) 1200s

8.25 MP 203W

10

8

70

(3)1600 217W

8.2 MP 200W

14

9

45

None

9 MP 199W

11

10

56

(6) 1 mile 209W

7.65 197W

16

11

60

(5) 1.2 miles

9.5 MP 196W

11

12

76

(4) 1.5 miles 205W

10 MP 200W

18

13

50

(3) 2 miles 207W

10 MP 202W  

10

14

75

(2) 3 miles 212W

 3.84 MP 205W

20

15

44

None

10 MP 191W

11

16

55

(5) 1.2 miles 213W

12MP 196W

20 (included 10 at MP)

17

40

(6) 1 mile

12MP 198W

10

18

16

none

none

7

 

August 192.8 miles

September 200.3 miles

October         281 miles

November 194 miles

December 1-4 4 miles

Total: 872
Average weekly mileage: 48.4



Tuesday, December 7, 2021

California International Marathon 2021 Race Report


 Lodging

We choice an AirBnB downtown. It was just a couple of miles from the finish, buses, and expo. Reviewing the AirBnB would be a whole other post, but it had a full kitchen and that is what I needed.

 

Expo

The expo was super organized. I had my number in under ten minutes, but there were few vendors. I did manage to spend some money, but not a fun expo. It was all business, but they did have multiple spots to take photos.

 

2:55AM wakeup

I need to drink all my fluids 3 hours before the race. Normally, this means that I set an alarm, eat, and go back to sleep, but not this time. Buses loaded so early that 3AM was the true wake up. I ate a breakfast of instant grits topped with a scrambled egg, a banana, 16 oz liquid IV, orange juice and coffee. By the time I finished all that and got dressed, it was time to head to the buses.

 

Buses

The buses were scheduled to boarded 4:45-5:00. I got there at 4:50 and almost all the buses were full. They had beautiful, chartered buses, but I ended up in a school bus, and I felt kinda lucky to get that. This is where I ran into some problems. I desperately had to go to the bathroom, even before I boarded, and I’m not talking #1. The bus ride took something like 45 minutes to go 26 miles, and I was on the verge of crying. Noone sat next to me, so I didn’t even have a distraction. When the bus stopped, this young kid started talking, trying to give us directions and the other passengers rebelled. We were all desperate to go to the bathroom. People started overtalking him saying over and over that they had to go to the bathroom. Finally, he stopped talking and moved out the way, so we could get off.

 

Start Line

There were about a million porta potties, but still a longish line at the one I chose. Disaster was averted by seconds. I used the porta-potty and got directly back in the same line. By the time I finally finished, I had about a half an hour till the start. It didn’t seem to make sense to go back to the bus, so I just people watched and warmed up. At this point, I hadn’t spoken a word to a single person. I thought I might make some conversation, but I didn’t see an opportunity, and I was getting cold. I bought a blanket a goodwill, but I forgot it. My feet were getting numb which was a big concern of mine. There was a gas station that people were just standing in, so I sought refuge there. It was warm, so I stood in there until it was time to line up.

 

Start

The start had self seeded corrals. I hoped to run under 4:00, but I started at the front of the 4 hour corral, rather than the back of the 3.5 hour. I think the marathon started exactly on-time. It took about 5 minutes for my wave to begin. By the time we started, my feet were completely numb. My feet felt terrible. I was really worried. (I have Raynards, which is a disorder that make your hands and feet weirdly colder than the average person.) My feet took a pretty long time to warm up…maybe 5 miles, but eventually they felt like feet.

 

Nutrition plan

Marathons can be made and broken with nutrition. I had a plan to

·         take a gel every 4 miles with water

·         take a salt tablet every hour with water

·         drink nuun at every aid station that I wasn’t taking a gel or salt

I almost always fall off the wagon with my nutrition. I miss something, or I just don’t want to have another gel, and I don’t take it. This time I was on the money for every single step. I train with boom gels, but my pockets were too overloaded, so I decided to take two of the gu on the course. For the record, the course gu was absolutely disgusting. I don’t know how people consume that stuff on the regular. My nutrition was on point, but it was a struggle to maintain. For me to take a pill, I have to come to a complete stop. Hundreds of people just pass you buy as you take a pill or drink, but I knew it was for the best. I really fought to suppress the bad feelings about stopping. Speaking of stopping, I had ANOTHER potty break at maybe mile 8sh. I was a angry at the situation, but after, I felt liberated and ready to crush it.

 

Weather

The weather was on the brisk side for me, but pretty perfect for running. I ran with gloves for about ten mile. When I ditched the gloves. I immediately regretted it. My hands turned to icicles. I’m embarrassed to say that I picked up a random glove off the ground and put it on my hand. My one hand was a slightly warmer icicle for the rest of the race.

 

The Run

I was a beast for 20 miles. I ran by power. My goal was 200W. I ran at about 205 to make up for all the stops. I felt great until about mile 20. You know how it is. At mile 20, I started to question my sanity and swear I’d never to run another marathon. My right knee began to hurt, but no feeling was overwhelmingly bad. I did not hit a wall, but I really wanted to stop running. The last five miles seemed like ten.

 

Pace

Throughout the entire marathon, I had no idea of my pace. My foot pod is way off with the pace, but I turned off the GPS to conserve the battery. I thought I had a data screen that would tell me total elapsed time, but I didn’t . I had no idea how much time was passing or what my pace really was. All I knew was my power number.

 

Finish

I slowed down a little bit in the last 10K, but not too much. My finish time was 3:37:03. That is a -18 minute BQ for me. I was pleased, but the minute I stopped running, my knee started screaming with pain. My knee only hurt a little bit while I was running, but after it seemed unbearable. My kids finally found me, but we were separated by barricades. As I was talking to them, I started to have an asthma attack. My inhaler was in my bag, but the kid with the bag had been conscripted into taking pictures of a random couple. I finally got the inhaler, and it worked immediately. I hobbled my way to the med tent, but they turned me away to the ice area. There were plenty of bags of ice but no way at all to wrap it. The med tent and the ice were in the athletes only section. When I finally connected with my family, I was freezing, my knee was swollen like a melon, and I was in a lot of pain. The throng of people was giving me anxiety. I just wanted out, but there seemed to be only a couple of routes in and out of the cage we were in. We initially went the wrong way and were turned around by the police. It was a long, slow, cold walk to the car, but not completely miserable. Once I was out of the crowd, I felt much better. My kids and my husband were so proud of me and they kept telling me different reasons that they were so impressed with my performance, and, of course, the boys were doing stupid things that made me laugh.

 

Overall

CIM is organized like a well-oiled machine. The elevation profile looks easier than it is in real life. There are rolling hills throughout. The course is not scenic at all, but not actually ugly. Crowd support is sporadic, but enough to keep you going. The shirt is awesome. I would do this race again any time. 



Tuesday, March 24, 2020

Tuesday Topic: What is on Your Spring Bucket List?

Big Sur International Marathon was going to be my Spring bucket list race. I was going to, then, attempt a four day 100 miler. Those plans are, clearly, not going to happen, but of all the things that I'm fretting about, those races are the least of my worries.

I think that the reason I'm not worried about is that I can really see the hand of God in my running life. Sometimes, very rarely in my opinion, God gives you a small gift just to show you that he cares about the tiny details of your life. He cares about what you care about, just because you care about it. I have a plain and simple testimony that has completely lightened my heart about missing these races.

I have been trying to join the Marathon Maniacs for years, but some injury always gets in my way. I got it in my mind that I could join the Marathon Maniacs if I found marathons near Big Sur. I decided to run Seaside Marathon. Along with Big Sur and 100 miler attempt after Big Sur. Those three races together would allow me to meet the criteria.

I signed up for Seaside at the spur of the moment. I developed this plan and signed up for Seaside with zero second guessing. I'm not a spontaneous person. I didn't even tell my husband that it was a marathon. I told him that I was running in Ventura, and I had to get up super early. I planned to go alone. He said, "Let's get a hotel. I'm coming. It is a marathon, right?" How did he know it was a marathon? Why was he offering to go? I couldn't believe his attitude, and his absolute insistence that not only was he going, but my son was going and we were all going to have a great time. That is exactly what happened. He drove. He catered to my needs the entire time, and we had a great time.

A few days after the Seaside, I saw a post in an fb group. Someone posted about a local 10k. I went to the link, because a local race that I haven't heard of is pretty unusual. It turned out that there was also a 12 hour overnight race. Again, without a second thought, I signed up. Who signs up for a 12-hour race with only three days notice. I'm not sure of anything...lol, but I was completely sure. I didn't sign up because of the Marathon Maniacs. I just wanted to do it. A good friend decided to do it with me. The race was so much fun. With just those two races, I met the Marathon Maniacs criteria. Since I was already a Half Fanatic, it also made me a Double Agent. I had no idea that the other races wouldn't happen.

I feel like God gave me a little gift. I know that that I didn't reach my goal due to my planning. I am disappointed that the other races aren't going to happen, but the disappointment is overshadowed by the fact that I can see God's work in my life. This is no big thing. It is just a small thing, but God doesn't just show up for the big stuff. He can show up for the small stuff too.

Monday, March 16, 2020

Meatless Monday Protein Coconut Curry Pumpkin Soup

Protein Coconut Curry Pumpkin Soup by lindasig_runs on Jumprope.

This recipe is a winner. It is delicious and packed with nutrients. You can add protein powder or collagen for increased protein.


Tuesday, March 10, 2020

First Runs with Stryds Power Foot Pod


I have been eyeing the Stryd foot pod for a long time. I finally pulled the trigger. It came in the mail last Saturday, 3/7/2020.

Stryd Foot Pod
My first impression, before even using it, was that there was a lot to do and read to set up the pod. There are very clear directions for all the steps, but there were a lot of steps. I had actually started going through the process the day before getting the pod. I had to email to get some clarification of one of the steps, but I got a pretty quick response and the pod is working perfectly.

When the pod arrived in the mail on Saturday, I had already run. I wasn't expecting to arrive, but of course I had to give it a try. The directions said that your first three runs should be specific ones.
  • a sustained race pace effort for 10-20 minutes
  • short distance sprints
  • a long run over an hour in duration.
The pod uses these runs to calculate a Critical Power (CP) number. CP is the threshold at which the dominant type of fatigue your body experiences changes. It is the Power level that should correspond to your 10K pace. This number is used to determine your optimal training intensities (Power Zones) which trigger specific fitness gains and guide the effort that you exert during your runs.

I warmed up on the treadmill and went out for a fast 1.5 miles. Then, I turned around and did a tabata to get back home. My first two runs took care of 2 out of the 3. I planned to do my long run the next day and take care of the third. I assumed that I needed that long run to generate a CP, but when the first two runs uploaded, a CP of 198 was generated for me.

First Long Run using CP
Hansons plans are already entered into the Stryd data base (which is what I'm using). It recommended running my long run between 80-85% of my CP. I decided to go for 80% (Power 158).

I ran 16 miles, I was doing great for 14 of them. The last two miles of my 16 miler had two giant hills, and I couldn't maintain the Power number going up those hills. I slowed down an incredible amount. My averaged Power was 157 which was a pace of 9:37.

Impressions:

I really enjoyed using Power to guide my run. Elevation changes were clearly reflected in the power number that I saw on my watch. Power was easier to use than pace. When I use pace, I know that I have to slow down when going uphill and speed up when I go downhill, but I'm never sure as to what degree. I was really surprised at how hard I had to push myself to maintain the Power number going downhill.


Recovery Runs using CP: Monday 3/9/2020

On Monday, I ran a double. I had planned to run two recovery runs between Power 130-140 which is at the low end of zone 1. When I was out there in the dark early morning, my legs couldn't handle it. I ran 4.5 miles at a 12:50 pace. It took forever. I ran at Power average of 116. I was pretty surprised that my body felt as beat up as it did. As many of you know, I ran a marathon and a 50K in close succession. The 50K was actually a 12 hour, overnight race eight days ago. Am I having such a hard time recovering because I still haven't recovered from that or was it the pace of the long run? Honestly, I have been doing my long runs closer to a ten minute mile on road. I don't think that I even really look at my watch on the trail, so I can't tell how slow I'm running. Whatever the reason, my body was taxed. When I looked at the other data available from that run, I came to the conclusion that I could not have run more inefficiently if I had been trying. I don't understand all of the other data, but I do basically have a sense of bad vs good. Every possible stat showed a movement in a negative direction.

My afternoon run was much longer, but I was a little bit more loosened up. I ran ten miles at an average Power of 129 which is the bottom of my zone 1 (pace 11:39). It was difficult, but easier than my morning run.

Impressions:

My body felt terrible. I had no impression. I didn't care. I was just happy it was over, especially the short morning run.

Run Tuesday 3/10/2020

Tuesday's run seemed like it would be a rainy one which would have been a good test to see if the pod is really waterproof. It rained all day, but when I stepped outside, it stopped raining. So, no test was to be had.

The reason that I really wanted to try out this power meter is because I always run on hills. Here are the elevation profiles of the repeats.

1st repeat: Power Avg. 202, pace 7:43

2nd repeat: Power Avg. 196, pace 7:41

3rd repeat: Power Avg, 187, pace 7:52


It is really difficult to figure out how to pace on hills. Not only is it hilly but windy. Wind is just part of living on the Central Coast. What I really do is just go all out most of the time when I want to run fast which is not the best way to train. I want to be able to train with nuance.

I had cruise intervals at marathon pace -10 on the schedule (goal pace between 7:40-7:45). I wanted to see if I would run the pace that I wanted to if I ran by Power. With a CP of 198, I should have been attempting to hold a power of about 190. I thought that 190 would not give me the overall pace that I wanted, so I upped it to 200.

200 turned out to be just about perfect:
  • 1st repeat: Power Avg. 202, pace 7:43
  • 2nd repeat: Power Avg. 196, pace 7:41
  • 3rd repeat: Power Avg, 187, pace 7:52

Impressions:

I really liked using power as a guide, but I'm pretty sure that my Critical Power, as it was automatically calculated, is too low. As I run more, the CP should continue to update. I think that my CP is probably closer to 209. I am going to make that assumption that it is in fact 209 and attempt my 9 mile marathon pace run on Thursday at 192-199.



I'm participating on the Runners Roundout. Join your hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner each week for the Runners' Roundup linkup!

Tuesday Topic: Trail Running...Yes or No?

Today's Tuesday topic is Trail Running: Yes or No? This is an easy one. I love trail running. So, for me, the answer is yes, yes YES! I live in a temperate climate, and I'm pretty close to the trails. My heart and my passion for running is on the trail. I'm very protective of my trail running. I try very hard not to let anything get in the way of me hitting the trails at least once a week.

The way that I think about running and the way that I feel when I run differs depending on whether I'm on trail and road. I don't care about my pace on the trail. I barely ever check my watch. I could easily run without a watch at all. I often take my phone and stop to take pictures. Even during trail races, I am less competitive is spirit. My approach to the race is more about the experience rather than placing or performance.

On the road, I'm completely different. I'm very pace oriented. The Garmin rules. I check my watch about a thousand times during a run to make sure I am meeting training goals. During a road race, about the only thing I care about is my performance.

There are lots of benefits that I can give about the physical aspects of trail running and why it's beneficial, but it's either in your blood or it's not. Running has brought many wonderful things into my life, but I could live without road running. I would be an incredibly sad if I had to give up the trails. If I couldn't run for some reason, hopefully, I would be able to hike. I am a nature girl through and through.


Tuesday topic Link up with KookyRunner and Zenaida



Wednesday, March 4, 2020

Use Code "LINDARUNS" for a 20% Discount on Lebert Equalizers


Lebert Equalizers are an incredibly versatile tool, and they are fun to use. I'll be showing you lots of exercises over the next few months, so stay tuned. Please use my discount if you would like to pick up a pair for yourself. #LebertAmbassador


Use Code "LINDARUNS" for 20% off at Lebertfitness.com
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