123 Days until Chicago Marathon!

This coming week marks the start of my strength building phase in my training for the Chicago Marathon. And, oh boy, do I need to build strength. On Sunday, I raced the San Diego Rock n Roll Half-Marathon. I knew I wasn't in PR shape. I only had a month of training under my belt and my longest run was 10 miles. My original plan was to treat the race as a large group long run. As the date of the race drew closer and as I started feeling that I was back in running shape, I started believing that maybe I could run the half in 1:49ish (my PR is 1:47). Working with my coach, the plan was for me to start conservatively (8:45/mi or so) and run by instinct the first 10 miles and build into a 8:20-8:30/mile overall pace and race to the finish the last 3 miles. 

I started the race feeling strong. At 2 miles I could tell this was going to be a warm race.  At the 5k split my average pace was 8:45/mi and then I pretty much kept that the rest of the race. I could not kick it into gear and go fast the last 3 miles. Those miles were tough. I finished under 1:55 (barely, official time 1:54:55 with an overall pace of 8:46/mi). Although initially I was disappointed with my result, I pretty much ran my goal marathon pace for 13.1 miles with only a month of training. My coach said: "This is great fitness going into some more stringent training! You'll get stronger!".
Half-Marathon #18 in the books!

Oiselle Volee Pre-Race Dinner

Base-Building Week 5

Monday: 4 miles easy with strides/drills (4.4 miles, 9:34/mi); 30 minutes Yoga and 30 minutes Insanity Fit Test (Yikes).

Tuesday: 3 miles easy (3.1 miles, 9:48/mi); 1 hour personal training + 30 minutes Yoga.

Wednesday: 2 miles easy, 6 x 2 minutes at goal Half effort, 2 minutes jog, 1 mile easy (6.1 miles, 9:24/mi). Jasyoga: Workout Day Warm Up + 30 minutes Yoga. 

Thursday: Off. 30 minutes Pilates + 30 minutes Yoga.

Friday: 5 miles easy (5.0 miles, 9:38/mi). 30 minutes Tabata + 20 minutes Yoga. 1 hour massage.

Saturday: Easy 2 miles with strides (2.0 miles, 9:01/mi) + 30 minutes Yoga.

Sunday: San Diego RNR Half-Marathon. 1 mile warm-up jog (10:43/mi) + race. I didn't run the tangents well, so I actually ran 13.2 miles (8:39/mi). Jasyoga: Optimal Hip Reset. 

Total Weekly Miles: 34.9 miles (5 hours, 22 minutes)
Total Cross-Training/Pre-Hab: 6 hours, 45 minutes
2017 Miles: 501 miles

Post-Race Beer Festival

Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE. Courtney just started training for the Berlin Marathon. :) 

{weeks 9 & 10} It's race week!

Just a quick update...and dealing with 3 non-running related injuries. Or in other words, I've unintentionally tapered for 4 weeks for a half-marathon on Sunday, May 1st. In this break, I finally got smart and last week stopped ALL exercise/activity (even my glute exercises!) for a week--not just running. 

I've started back running this week with low miles (no ankle pain!) and on Sunday I will run not race the OC 1/2 Marathon. Ten or so years ago I used to run one 1/2 marathon a year without training for it. I wasn't a runner and it was a challenge to myself. 

After this race, my goal is to get as strong and healthy as I can so when I start serious marathon training in August I'll be good go!

{week 6} Five for Friday

In the spirit of posting at least SOMETHING, I bring you the Friday Five. 

ONE. I will be racing my first true 1/2 marathon (running 1/2 the LA Marathon does not count) of 2016 toeing the line for the OC 1/2 Marathon in exactly ONE month from today. It's also been a year since I raced 13.1 miles. Not nervous yet. 

TWO. I just registered to enter the lottery for the St. George Marathon (October 1, 2016). I will find out if I am lucky enough to race on May 18. The race is capped at 7800 runners. Crossing my fingers! If I do make the cut, I will have to start my training plan on May 30 (Advanced Marathoning by Pete Pfitzinger).

THREE. I am racing the Carlsbad 5000 this Sunday with some of my fellow Oiselle Volée teammates. I <3 racing 5ks. This is my third since coming back from injury. I plan to beat my most recent time of 24:39 and hope to PR (or come close to my previous fitness) with a time less than 22:44. I'm racing for BEER! Pizza Port is the sponsor and they have crafted two custom beers just for the race. AND each race entry gets TWO FREE beers. 

 FOUR. I missed a step walking down the stairs at home a couple days ago and I bruised or sprained or something to right inner heel. I skipped my planned easy run today and may skip my long run tomorrow. It bums me to miss runs but at least I know I've been working my training plan and getting fitter. I am able to do things (run tempo!) I wasn't able to do so well before last year's injury and I've regained most of my running endurance (although I have not yet run more than 15 miles). 

FIVE. NUUN has finally updated their athletes page. There are a lot of badass nuun athletes out there. I'm on there too. You can see my profile HERE. I use nuun everyday to #stayhydrated. I also use plus for nuun for hard workouts (speed, tempo or long). It has a bit of carbs to give some much need energy. Use it in combination with either nuun active or nuun energy. I find it gives me a needed boost. 

That's all for this week. Looking forward to some fast racing on Sunday! (By the way, I just realized I missed my blogoversary on March 19! I've been blogging (as Perpetually Rungry) for a year! Happy Miles!)

{week 2} Getting into the training groove

Week 1 Recap:The first week of training was fun! It included a track workout which I always enjoy. Well, maybe not at the time, but after I'm finished I bask in my sense of accomplishment. Last week's track workout was different. I enjoyed it while I was running it. The goal was to run 10 x 1000 meters at cruise interval pace with a 2 minute recovery jog. These are not all out speed intervals. The goal of the workout is to improve stamina. It's best to be conservative with pace the first few intervals because as your legs get tired the intervals will feel harder. The goal for me per the McMillan pace calculator was to run intervals between 5:02-5:12 minute pace, which works out to an 8:06-8:19 minute/mile pace.

With all that said, I ended up running all my intervals too fast. Even after I made sure to tell Dani and Dana not to run them fast. It's super important to stay in pace zones. Even with the short recovery, I was always ready to go and the intervals didn't feel hard. I ran them comfortably relaxed at paces I could clearly maintain. I even tried to run slower! My glutes wouldn't let me! {hee} I was able to kick it and push the pace on the very last interval (which I like to do on the track). This may be because, for me, my current 1/2 marathon time is based on my comeback-from-injury half-marathon time which is a bit slow {for me}. With the exception of my first and last intervals, all others were within appropriate cruise interval pace range for my pre-injury 1/2 marathon times. *shrug* I asked the Oiselle Volée coordinator, Heather Stephens, about proper pacing for training workouts and she said you are supposed to run at your current pace and ability, not your goal pace. Pacing is confusing sometimes and I still have lot to learn.

1. 4:28 min (7:11/mile)
2. 4:50 min (7:47/mile)
3. 4:53 min (7:52/mile)
4. 4:57 min (7:58/mile)
5. 4:55 min (7:55/mile)
6. 4:53 min (7:52/mile)
7. 4:54 min (7:53/mile)
8. 4:49 min (7:45/mile)
9. 4:49 min (7:45/mile)
10. 4:15 min (6:50/mile)

The rest of week was good. I ran a total of 37.5 miles. I'm slowly building my weekly base mileage back up to 45 miles. I only ran one run (out of 7 runs) by myself (making good on my 2016 goal of connecting with other runners). I'm including Nani as another runner ;). 

We're training for the OC 1/2 Marathon on May 1. We're following the McMillan Running training plan available as part of Strava Premium membership.

OMG! It's here already!

Today's the day! I'm excited to start my first training cycle of 2016. I'm training for the OC 1/2 Marathon. I'm using McMillan Running training plan that is included as a perk to Strava Premium members. 

• My 'A' Goal: run < 1:45
• My 'B' Goal: run <1:47:48
• My 'C' Goal: run <1:49:19

I may be a bit ambitious with my time goals because I am still working on getting back into running shape after my injury. But I'm #womanup2016 and I'm feeling strong. 

Last week I ran the first half of the LA Marathon (purposely DNF'd the full) to determine my baseline fitness. I ran it in 1:56:40. This is without training for a half-marathon and with lots of walking. I walked every waterstop, even some un-official ones. I couldn't tell the difference after awhile and honestly, looked forward to the break. I also walked the steep hills. This tells me that my speed is there, but my running endurance is not. 

My last-ditch 'D' goal for the race then is to re-gain my running endurance. 

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.