St. George Marathon + Recovery

Good News: Marathons are not my nemesis distance anymore. They are still bloody hard and I will still like to train for and run a strong marathon. 

Great News: I ran my fastest marathon by almost 32 minutes, ran a sub-4 hour marathon AND I qualified for the 2018 Boston Marathon. 

It's taken me a while to write this post because I still have mixed emotions about the St. George Marathon which I ran on October 1st. My original purpose for running it was to use it as a training run for CIM which is my goal race and I ended up accidentally BQing. And this is why I have mixed emotions.  

I'm not 45 yet, but will be by April 16, 2018

About 3 weeks before St. George, I realized I aged into a new category to qualify for Boston Marathon and the qualifying standard was something that was definitely achievable based on my ability and fitness. My previous marathon PR was not indicative of my fitness. It was a bad race. 

Anyway, I went into St. George under-trained. I only completed 9 weeks of training for CIM at that point (with one week taper for St. George). I only had one 20 mile long run (2 weeks prior), one 16 mile, and maybe a couple of 15 miles. That was it for my long runs. 

The St. George course is a net downhill course but in actuality it is mostly rolling hills and some very long steep uphills (I drove the course the day before, which helped me decide my strategy). My strategy was to not push myself the first half, take it easy going up the hills and to save myself for the 2nd half. I'm a great downhill runner, so I knew I could be speedy without pushing myself. It was a great strategy which worked until about 18 miles where my legs said they had enough. That this was the distance they had trained for. (My average pace for the first 30k was 8:28/mile and my average pace for the last 12k was 9:30/mile). 

It was hard. I struggled. Yet, it almost feels like it was too easy to BQ. It wasn't something I had to work and train for months/years. It wasn't something I attempted to do and fail multiple times before accomplishing it. So, I feel guilty. Many of my running friends work on this goal for months if not years, hire coaches and race their hearts out multiple times before BQing. All I did was get old(er). Hmmm. 

My previous BQ standard of 3:45 would be a struggle and is not within my current fitness and ability. Maybe that should be my BHAG goal?

Anyway, I'm using 2 weeks to recover from St. George and will hop back into training for CIM next week. My legs feel great and my current 'A' goal for CIM is 3:50 and my 'B' goal is to PR and my 'C' goal is to finish and have fun. 

(Yikes! 51 days until CIM...)

My USA 10k race debut

With Dani, pre-race. She came in 3rd
for her age-group!

Until this past Sunday, I have never raced a 10k in the United States. My only prior experience with racing this distances was the Newton Aycliffe 10K in the UK (while on vacation in England). Yesterday's race also marked my first race in 8 months. My first race post-injury, post-physical therapy rehab, post-glute strengthening. 

Although I came in first for my age-group and 4th overall female, I did not race strong. I could have pushed myself; I quit too easily. It was a hard course with a continuous steep incline for the first 1 1/2 miles and another hill from 2 1/2 to about 4 miles. The kicker was a final steep hill to the finish. This last hill was "only" 1/2 mile, but it was tough. 

My official time for the race is 52:16 with an average pace of 8:26/mile. My "A" goal was to finish in less than 50 minutes. I definitely could have accomplished that with more racing practice. I need to work on my racing legs AND mind. I'm toying with the idea to race at least once a month for practice. I will still have goal races where I push my limits (CIM and OC 1/2 marathon). Do you all do that? Is it a good idea? I just know I need to work on my racing mojo.

2016 Goals Check-in:

• Courage--I want it more than I fear it. Push, Wendy. You've got this. :)
• Connect--Running with others at least once a week. Having fun with this! Group runs with friends, running groups and with the soccer parents/kids.

I don't officially start training until the end of this month so for now I am having some fun with my runs. 

January Miles: 119.4 miles

 

META-Review (or am I lazy?)-Ragnar Wasatch Back

We all started off wearing  Oiselle
singlets for our 1st leg. 

A meta-analysis is a type scientific study that batches the results of multiple studies to look for patterns, similarities and/or differences. It's good for combining the results of smaller studies to get more statistical power (Together we're stronger!). A proper meta-analysis has specific methodology and takes into account some assumptions. 

This is not a proper meta-analysis. This is me being lazy. Hey, I'm recovering! 
Ragnar Wasatch Back is the founding race of the Ragnar series. It is also the most challenging course (Hills! Elevation! Heat!) and the most beautiful. I would definitely run it again. I ran as part of the Oiselle Bird Machine team.

Bird Machine Reviews

Runner Leana Race Report: Ragnar Wasatch Back

Running is Democratic Ragnar Relay Wasatch Back Race Recap 2015

Travis and Marilyn Keys (Adventures in Life & Running) Ragnar Wasatch Back


Just Keep Running Ragnar Wasatch Back Recap

Non-Bird Machine Reviews

Blognar 70 Photos from Ragnar Wasatch Back that Capture the True Spirit of Ragnar

Live Free and Run Race Recap: Ragnar Relay Wasatch Back UT (Colleen was part of  Team Nuun. We had a friendly competition with them during the race because a few Oiselle Bird Machine mates are Nuun ambassadors as well & they had their team pre-race dinner at Squatters--the same brewery we went to!)

Scoot-a-DOOT Baby Got Wasatch Back

Bird Machine Blogs to follow

Leana: Runner Leana

Luisa: Running is Democratic

Emily: Life, Fitness, and Me

Paulette: Just Keep Running

Of course, typical of laziness. My meta-review may have been more work than just writing one myself. When will I learn?

I will update this post as I find more reports. 

My only night picture

Fully Baked

Running professionals state that it's better to toe the race line slightly undercooked than overbaked, meaning it's better to be undertrained than to show up overtrained. Cookies and brownies taste better slightly underbaked. Of course, it's best to time training, recovery, life to make it to the start at peak condition (Optimal Training)--to be perfectly baked like cakes. As I reflect on my just completed spring racing/training season I realize I have a lot to learn about skating running this fine line. 

I didn't perform as well as I expected during my final race of the season (OC 1/2 Marathon). I'm certainly stronger and faster now than I was at the start of the season. The last few weeks of training, I felt exhausted and on the edge of getting sick. Did I get to Race Day with a less than full tank?

My race strategy was to run the first 6 or so miles slightly faster than my goal 1/2 marathon race pace (8:00/mile) because the first part is fast and downhill. I spoke to the 1:40 pace leader and this was his strategy too. Bank some time for the later hills at 6 1/2 and 11 miles. Soon after I started the race, I felt that my nutrition was off. That maybe I didn't eat enough of the right foods the day before. I patted myself on my back for not quitting even though I felt like it after 4 miles. 

I pride myself on having great perseverance. I don't quit. That night, I talked to Paul about my race experience and how I'm always able to dig in and finish. I didn't push myself as hard as I am capable and still had a decent finish time (3rd fastest 1/2 marathon time & course record for me. Not official because my timing chip didn't work. grr.)

And this is what he said {and it's a perfect example about why I love this man. I love the way he thinks and lets me see things from a different perspective and sometimes is should be blatantly obvious but somehow I'm blind to} : Well, if you stop pushing yourself during a race--isn't that like quitting and giving up? 

OMG. Lightbulb moment. 

I finish. I have no problem finishing. That's not an issue with me. I realized that my body is able but I haven't trained my mind to keep up with it. I start feeling uncomfortable, I start feeling like quitting--but instead of digging deeper to continue, I pull back. My physical training was evident by my finish time~1:49:19* 8:13/mile. Still speedy, even though I didn't try 100%.

Mental will is a muscle that needs exercise, just like the muscles of the body ~ Lynn Jennings, Three-time world cross-country champion

This was the first time I've defined a training season and followed a training plan. My spring racing season training started on December 15, 2014 when I started following the Runner's World Break 1:45 Half-Marathon Training Plan. This was my entry into real speed, tempo, track etc workouts in addition to my long slow distance runs. Each time I went on a run, I ran with a purpose. 

I knew the importance of mental training before my race. Now I know in my heart, mind, body and soul.I'm carrying the lesson with me when I start my new training season in 4 weeks. 

Spring Racing Season by the Numbers:

• Length: 20 Weeks (December 15, 2014 - May 3, 2015)
• Miles Run: 825.7 miles (Avg 41.3 miles/week; 5.9 miles/day)
• Dog miles: 52.4 miles (This is an underestimation. Only counting runs with Nani or #dogmiles in title of run. I started the #dogmiles tag towards the end of my season. I now tag all runs with Nani with it.)
• Races: 2 5-Ks, 2 half-marathons, 1 marathon

*My D-Tag/Timing Chip was defective. I've submitted a results correction to the organizers and as of today have not received an official decision on my time.

Surprises are AmazingCakes

This past weekend I participated in a local 5k in conjunction with the LLUMC PossAbilities sprint triathlon. And guess what? I WON. Came in 1st, female overall and 1st in my age/sex group. My only goal for the race was to PR, but if I  felt like it wasn't happening not to go all out because my goal 1/2 marathon race is this week. 

I finished the race in 22m:44s with an average pace of 7:20/mile, almost a full minute faster than my previous 5k record of 23:36. It is an amazing feeling heading towards the finish line knowing you are going to finish that distance faster than you have ever run it. It was a triple-layer amazingcake finding out that I won. The icing on the amazingcake was the group and community that participated with me. 

It wasn't a race I had been planning to run and if it was up to me never would have registered. If I wasn't part of  The Energy Lab community, Sunday's race would never have happened for me. Cindy, posted on our group's training page that she registered for the triathlon and invited others to join her. Others soon joined in and when I found out that you could register for the 5k run--I joined the pack. 

Jill Rooks (pictured above, bottom right), founder and owner of The Energy Lab, is the inspiration and success behind our group. She helps us find the motivation within ourselves and breakthough mental barriers. As you may know, I broke my kneecap in 2012 and used that setback to motivate myself to become the fittest I've ever been. No excuses. 

I've become stronger and faster-my race performances have demonstrated this. The proof is in the amazingcake. Key ingredients include the addition of speed/tempo workouts (training with a purpose) and my focus on cross-training and building core strength through the many classes and training options at The Energy Lab. It's the Lab itself that's the cake pan.  It's more than a place to workout. It's a community of supporters and inspiration. The sense of belonging that makes it special. It's a place where magic happens. Every day. And I'm no where close to being fully baked. I'm still rising. 

This week, I'm focused on Sunday's race with the momentum of this past weekend's victory. I'm ready. I've got this. And I'm tapering for REALS {meaning your won't see me at classes this week}.

(Note: Most everybody else in the first picture above is way more hardcore than me. All I did was run. Though they did semi-convince to try the triathlon next year.) 

2015 Los Angeles Marathon - Part 2

Yes, the heat was bad. Earlier in the week, the LA Marathon organizers changed the start time from 7:25 am to 6:55 am. They reported that there would be water and Gatorade at every mile, that there would be cooling buses, cold sponges, ice.

I was seeded in the open corral because I hadn't run a qualifying marathon in 4 years. This was a bit chaotic because most of the 21,000+ runners are seeded in this corral. Faster runners should be in the front and slower runners in the back. As any experienced racer can tell you, this doesn't work. Because of the crowds and the self-placement mess, I was hoping the crowd would help me pace myself. I'm usually "RACE!!!" right from the start.

One week earlier, I ran a 5K race using Lauren Fleshman's How to Run the Perfect 5K advice. Not only did I PR, I felt awesome and not tortured like I usually do for 5Ks. My plan was to do something similar for the marathon, but longer. I would run the first 8-10 miles at a comfortable pace, a pace that felt like something I could maintain. The next 8-10 miles I was going to focus on form: my stride, posture, etc. The final 6 miles; Go for it--with a kick at the last mile. Not only would I finish in sub 4:00, I would finish close to my BQ time of 3:45. Ha ha ha ha! ROTFL. 

Best laid plans...

Mistakes I made:

1. Weather--I thought I was stronger than the weather or that I do okay in heat. Maybe I do, but I didn't on that Sunday. Even though I felt like I was running at a comfortable pace at the start of the marathon, I probably know I should have deliberately run much slower. 
2. Taper--I tapered like I do for half-marathons. It works for halfs, maybe not for fulls. If I'm running a marathon, I need to taper marathon-style. 
3. Training--I've been following a training plan to run a half-marathon in sub 1:45. That's been my primary focus. Of course I also completed my long marathon training runs, but all my speed & track work outs were geared to the half-marathon. I don't know if this made a difference or not. The next time I'm running a marathon, I'm specifically training for a marathon. 
4. Sleep--I did not sleep at all the night before. Not a toss & turn all night kinda sleep. It was I'm-so-amped-up-I-finished-my-two-books no sleep. We stayed in Downtown LA--at the Millennium Biltmore--and it was noisy. Plus my brother (who I was rooming with) snores. The combo of heat + no sleep did me in. 

Me at Mile 18. 

What worked:

1. Nutrition--My nutrition was spot-on. I can tell at the start of a race or a run  if my nutrition is off. If I didn't eat enough the day before or if I timed my pre-race meal too late/early. My go-to meal for long runs or races is a whole-wheat bagel (only ones from Stater Bros) with nut butter (peanut, almond or cashew) & a banana (sometimes an apple). When I'm racing, it's always a banana. Also, sometime in the middle of the night (see no sleep, above) I ate a Picky Bar & an apple. I planned on consuming 4 gels during the race. I used five. 
2. Perseverance/determination--I'm very goal-oriented and perseverance is one of my strengths. I was tested. This race tested me. It tested my determination as I've never been tested. I had to dig deep. I cried. I struggled. I finished. 
3. Spectators/Support--The spectators were awesome. The signs, the snacks (hot dogs at Mile 4!), the hoses & water. Especially poignant was the support from fellow members of the Oiselle Flock--Laura at Mile 18 (& photag of the picture above) and Kimberly at Mile 23.  
4. The Last Mile--Oh, man. I kicked it for the last mile. My music ran out on my playlist(!)(I made the playlist longer than I thought it would take me to finish) and I saw that if I pushed it, I could make it to the finish faster than my previous PR. I ran hard. It was a 9:30+ min/mile pace, but I kicked and it worked and I ran across the finish line. 

Moving forward: 

As I was finishing the race, my thoughts went like this--Why the hell am I doing this? People aren't meant to run marathons. I'm never running a marathon again. Half-marathons are my go-to distance. Why don't I just stick to halfs? Never again. This sucks, etc. 

By the time I was on the shuttle from the finish line back to the hotel, I was already planning my next marathon and starting to incorporate lessons learned from this marathon. My plan is to train for and run the California International Marathon in Sacramento, CA on December 6th of this year. I will run a stronger and more strategic race. See you at the finish line!

2015 Los Angeles Marathon - Part 1

"If you don't occasionally fail, you are not setting your goals high enough".

I bonked. Bonked hard. The 2015 Los Angeles Marathon was my first marathon in 4 years. My first since breaking my knee. I had goals for this race. My BHAG: run it in sub 3:45 to qualify for the Boston Marathon. My more realistic goal: run it in sub 4:00. As I struggled to the end, my goal became: Finish. 

It took me a long time to finally decide to run a marathon again. Once decided, it took a long time to actually register for it. Half-marathons are my go-to distance. It's the distance and the race that enjoy and have progressively run stronger and improved my times through my training. I enjoy training for a marathon (I trained with my group last year, but didn't race 26.2). I love my Sunday long runs. I'm not too keen on racing a full.

 Three weeks before the race, I ran my longest distance in this training cycle: 21 miles. It was a great run and I felt prepared and ready for the marathon.

So what happened?

Heat. Heat happened. As race week approached, predicted temperatures for marathon day were creeping towards 90F. I started to get nervous because I had heard horror stories from my running group about last year's race where temps reached 81F at the finish line. 

I can't blame the heat. Lots of runners that day ran strong, albait slower. I received plenty of advice to throw time goals out, race slow, drink plenty of water, pay attention to your body. 

I naively stupidly thought that I could handle the heat, that although it would be uncomfortable I could push through it and meet my time goals. I worked hard to train for the race, I completed all my training runs, I hit the track, I ran in the dark. I didn't want to run the race slow. The reason it took me so long to decide to run a marathon was that I wanted to be able to run it fast {for me}. It might not be pretty, but I could do it. Ha!

I made plenty of other mistakes. 

To be continued in Part 2...