Los Angeles Marathon Training Recap, Week 5

Phoenix Flyers!

If I'm going to DNF (did not finish) a race, is there no better place to do it than surrounded by 80+ friends and teammates? This past weekend I traveled to Phoenix, AZ for a Oiselle Volée weekend filled with sunshine, friends and a bit of running. I also experienced my first unplanned DNF at the 2nd Annual Phoenix Women's 1/2 Marathon. *whomp, whomp*

Races don't always go by plan and though I felt ready at the start, about 7 miles into the race my {semi-injured} right leg started to bother me. I decided to be smart and cut the race short at 15k (9.3 miles) instead of finishing the half-marathon.  The race course passed the start/finish line at 15k and it made perfect sense to stop at that point. Even though I was surrounded by people who told me that I made a smart decision, I still feel guilty about quitting and feel like I should have just powered through to the end. 

Coach Becki reminded me that there was no expectation for the race. I wasn't trying to PR or race fast and "having the setback [in my training earlier in the month] made the race a lot more of a mental (and physical) challenge than it otherwise would have been". Both Coach and my husband reminded me of my long term goal: become a stronger runner and PR at the Chicago Marathon.

Otherwise, the weekend was fun and it was great catching up with friends and meeting other friends that I've only met online. There were a lot of different opportunities for meet-ups and I attended them all. Even with a DNF, all the #runlove and heart made the weekend worth it.

Phoenix roommates:
Idaho Birdcamp Reunion!

• Monday: Cycle class + weight-lifting (upper body)
• Tuesday: 6 miles, easy. I also did a new Jasyoga video before the run - How to Activate Your Glutes and one after my run -How to Kickstart Recovery.
• Wednesday: Cycle class (am) + Physical Therapy appointment (pm). Oh, my glutes. We're working on building strength. 
• Thursday: Race week workout-2 mile warm-up, 8 x 1 min @ half-marathon effort /2 minutes recovery, 1 mile cool-down. I did this on the treadmill because it was cold outside (SoCal wimp). 
• Friday: Tabata using BOSU and weights. Drove to Phoenix, right leg was feeling stiff/sore.
• Saturday: Oiselle shake out run. 4 miles. Leg felt good. 
• Sunday: DNF race. The plan was to run the first 8 miles at a moderate pace (marathon effort) and after 8 if I was feeling great fly fast to the finish. My pacing for the race was spot-on. My first mile was a bit too fast (8:15/mile), but then I dialed in the pace to 8:3x's/mile for the remainder of race and finished my own personal 15k with an 8:31/mile average. My average heart rate was 153 beats per minute (i.e. maintained a moderate effort and didn't race too hard).

How do I feel now? My leg feels great/no pain. I think I've finally turned the corner and have recovered (both physically and mentally) from CIM. Today I had a good run and felt like my old runner self. I made a hard but smart decision on Sunday. I just need to keep reminding myself about my goal. Eye on the prize! The run police will not come after me if I don't finish a run (race, work out , whatever). Peace. 

10 feet before I DNF'd

See the training link up on Eat Pray Run DC HERE. (Very excited that I met Courtney in person this past weekend!)

{week 4} Run Love

Nani loves running & showing his #flystyle

Prior to starting my current training plan, I stated multiple times that I enjoy training for marathons {just not racing marathons}. At the time it meant that I enjoyed the once-a-week progressively longer runs and running in general  the other days of the week. I started adding speed and track workouts late last year and I discovered I enjoyed the challenges those entail too.

Now that I have completed 3 weeks of a marathon-specific training plan, I can whole-heartedly state that I freakin' love training for marathons {still not sure about racing one}. 

• A 10-mile mid-week regular run to increase endurance? No problem. My alarm goes off at 4:45 am, I lace up my shoes and I'm out the door. No big deal. 
• Tempo miles? Okay. I'm still a bit nervous about those, but I face the challenge, put aside my fears and feel great once I'm done. Queen of the World! 
• Fast-finish or marathon-pace long runs, yes please. 
• Of course, I still enjoy the bread-and-butter of marathon training, the long slow distance run. Ones with a more leisurely pace and ones I tend to tackle hills. Lots of hills. Like yesterday with over 1,000 feet elevation gain.

The Lab Rats conquer hills! #hillsforbreakfast

I am missing my track workouts, but I will see some of those as I finish the endurance building cycle of my plan and get into the lactate threshold and race preparation cycles in the coming weeks. 

This week, I'm on the road. First to Sacramento for two nights for work and second to Irvine as the coach's wife for a soccer tournament. While I'm in Sacramento I plan on running miles 16-21 of the California International Marathon course as practice (Thursday) to my race in December. I'm excited about this.

Week 4 (14 weeks until CIM)

Goal Mileage: 42 miles

Monday: Rest or cross-training: cycle class
Tuesday: 8 mile general aerobic run with 10 x 100m strides (Travel to Sacramento pm)
Wednesday: 5 mile recovery run (in Sacramento)
Thursday: 10 mile general aerobic run (in Sacramento)
Friday: Rest or cross-training: 1 mile warm-up jog + tabata + TRX (Travel to Irvine pm)
Saturday: 4 mile recovery run (in Irvine)
Sunday: 15 mile medium long-run (in Irvine)

Time to Reassess my Goals {base-training: Week 5}

As last week was finishing up, feeling tired and burnt out, I came to the realization that I shouldn't be feeling this way during a base-building phase. It's been tough to meet my mileage goals the last couple of weeks. The marathon training plan I am starting in August has 3 different levels depending on base weekly mileage. 

The first level is for those who run less than 40 miles per week and starts off at 33 miles per week. The second level is for those who run 55 to 70 miles per week and starts off at 54 miles per week. The third level; I'm not even going to go there. It's for super-high weekly mileage runners (not me).

I run an average of 40 miles per week. Sometimes more, sometimes less.  I run more during weeks leading up to a marathon or when I'm travelling and don't have go to work. It's not tough to fit 40 miles with my current lifestyle and I can run more without injury on the weeks when my life schedule allows more miles.

Because I was in-between the first and second level plans, my goal for my base-training phase was to slowly build my mileage to 55 miles per week and start at the 2nd level which eventually builds to a peak of 70 miles per week. Yikes. Let's reassess this...

My goal is to run a marathon in less than 4 hours. I don't need to burn out on high mileage weeks to reach that goal. I need to make my runs count (make each run purposeful) and focus on fun (because this isn't my job. Reminder to self:  I'm doing it because I enjoy running). 

Coming to this realization and giving myself permission to step back my goals for base-building and deciding to follow the first level of my marathon training plan, has taken a significant (and self-imposed) weight off my shoulders. I think sub-conscious stress of not meeting weekly goals or worrying about finding time (lose sleep; quit my job ;) ) to {barely} meet goals was taxing me. As soon as I made this decision, I felt less tired and more excited about this coming week. On to the final 4 weeks of base-building!

Base-Training: Week Four Recap

Monday: 5 miles recovery run (bpm<143) Or not! I took a day off. :)

Tuesday: 4.4 miles + 45 min cycle class

Wednesday: 6.4 miles, 3 x (1000m, 200m) at 1/2marathon pace & 5k pace speedwork on track

Thursday: 7 miles + 4 x 20 second strides 4.5 miles (treadmill) + cycle class + 2.5 miles (treadmill) + TRX class

Friday: 7 miles, 10 x 30-second hill repeats +TRX class

Saturday: 4 miles for the 4th of July, easy

Sunday: 14 miles long run with 4 x 20 second strides  10.5 miles long run

Total Mileage: 39.5 miles

Base-Training: Week 5

Goal Mileage: 40 miles

Monday: Cycle class (AM); 3 mile recovery run (bpm<143) PM
Tuesday: 4.6 miles on treadmill + cycle class
Wednesday: 6-7 miles 10.3 miles, 10 x 1000m @ marathon pace,track speed work
Thursday: 6.5 miles with 5 6 x 20 second strides at end with Nani+ TRX class
Friday: 5 miles 4.2 miles
Saturday: 3.2 miles with Nani and 2 miles + 90 min yoga with LA Oiselle Flock
Sunday: 8 miles 7.2 miles (progression pace run) + 5.3 miles with Lab Rats

Live, Laugh, Play: My Favorite Running Activities

I previously shared with you my favorite running-related food items and swag. It's now time to share the different types of running-related activities. I love running (d'uh) but the following activities add more fun to the run.

Running Workouts

I'm an endurance machine with lots of slow-twitch muscle fibers and don't have a natural 'kick'. Adding track, hill and speed sessions to my weekly run rotation has been one of the better things I've done to improve my running economy. 

It has also added a lot of fun and challenge. Heavy emphasis on the challenge {in case you didn't notice}.  The workouts are not easy and while I'm doing them, they are not fun (usually when I first start and think:quit! quit! quit!). The fun comes after when I've completed a workout. When the endorphins are flowing and I'm cooling down with a slow jog to coffee (#willrunforcoffee). I feel like I can accomplish anything. I'm Super Wendy! And then the hunger comes...

There are so many different types of workouts and they all work on different aspects of running to improve speed, strength and efficiency. In a future post I will describe some of the types. All-levels of runners can incorporate some sort of speed training to their rotation. If I can add speed, you can too. 

Running with Nani

You may have noticed reading my blog that there are more pictures of my dog, Nani than my husband, Paul. The truth of the matter is that Nani loves, loves, loves to go running with me. He probably loves running more than I do. Paul tolerates running with me and will occasionally go on short runs and races with me. 

Nani is a smart boy and knows my running clothes/shoes and habits. He gets super-excited when he notices me getting ready for a run and gets super-disappointed when he figures out I'm not taking him (usually long runs or speed workouts). Like the teenager he is, he throws tantrums and will ignore me when I return. I've run up to 10 miles with Nani but usually only take him on runs less than 6 miles. He knows our routes, knows the houses we pass with barky dogs, knows that we usually end our runs at Starbucks (where he sometimes gets a puppuccino and I always get a coffee #willrunforcoffee).

I use the Ollydog Mt. Tam Running Leash with Nani. It's great because it fits around my waist so I can run hands-free and has reflective handle to grab when we're at a stoplight or for control. I've also started to use the Kurgo Wander Dog Backpack with him for trail runs. He doesn't like it so much but tolerates it because he knows it means he gets to go running.

Training with TRX

Obviously TRX isn't running. Developing a strong core is important essential for running though. A strong core helps stabilize your torso so you can run more efficiently and not waste energy. It helps with balance and posture, also important for running. A strong core means I can go faster for longer. I especially notice my core assisting me on long runs when my legs are starting to get tired. A strong core isn't just surface abs. It includes glutes, back, hip flexors, pelvic floor and deep abs. All of which, if under-developed or weak can lead to injuries in runners. All of which, TRX helps strengthen. 

I've been taking TRX classes, using both the original suspension trainer and the rip trainer at The Energy Lab, a personal training, small-group exercise and wellness studio, for approximately 4 years. The classes are fun and great for all-levels (it's easy or hard depending on how you position yourself or your base). You can also train away from studios or gyms. You can take TRX anywhere--parks, home, hotel rooms while travelling for work. I believe improving my core strength has been key to becoming a faster and stronger runner post-knee injury. 

This is it for my 3-part favorites series. I hope you've enjoyed it! And I hope it will inspire you to try something new. 

GEAR: Stuff that rocks my {run} world

Last week's post dealt with my favorite fuel for running. This week I'm writing about the stuff.

Garmin Forerunner 220

Let me count the ways I heart this watch. One: It has the perfect level of functionality for me. It's not missing anything and I pretty much use all its functions. Two: Quick pick up of GPS signal. I'm not left waiting waiting waiting. Three: Bluetooth automatically uploads to my phone. Four: On the fly interval programming or I can upload workouts I design. This is especially helpful for track workouts. It's hard to keep count sometimes. Five: Ability to turn off GPS for treadmill use or for other indoor workouts. On the treadmill, the built in accelerometer is able to keep track of mileage. For cycle classes and other indoor classes, I can use it as a standard heart rate monitor. Six: Alerts. I can set up alerts for heart rate or pace. I've been using heart rate alerts to practice even-effort runs or to help me stick to recovery run paces and not push myself during scheduled recovery/easy run days. I use pace alerts for some intervals or during races. Seven: Easy charging and long battery life. I charge my watch once a week or so. It comes with a USB charger that fits into a standard iPhone plug. 

And other little things like size, screen etc make it a great purchase. It took me a while to finally decide and buy it six months ago, but I've been very happy with it.

Brooks PureCadence

To give you an indication about my level of appreciation for these shoes: I just ordered my 8th pair. I started wearing them at version 2 and I'm now on version 4. I buy a new pair every 3-4 months. I don't really pay attention to mileage and use feel to gauge when I need new shoes. To me they feel like I'm running on a cloud--comfy enough but I can still feel the road. I notice my feet more when it's time to buy a new pair. They are a minimalist type shoe but still offer a bit of support for mild overpronation. 
These shoes are not for everyone and they have an adjustment period. I've read that they run narrow so they don't work if you have wide feet or if you need more support. I use PureCadence as my daily run trainers, for easy and long runs. 

In general, I do like Brooks Pure Project line of shoes. I use PureConnect for speed and track workouts and for races. PureGrit for trail runs. 

Oiselle Rogas and Pockito Running Shorts

It was love at first Roga--shorts that don't poof with a super-comfortable yoga-style waist band--for me. So I bought a second pair. And then I tried the Mac Roga, the shorter little sister of the original. I fell in love again. So I bought a second pair. And a third pair {pictured}.

Most recently, Oiselle released the Toolbelt Roga and I fell head-over-heels.  It's the same seam-length as the Roga. It has what the previous two lack--pockets galore! Three (3!) open pockets outside the back waistband, perfect for GUs, my phone, Kleenex, Picky Bar.  One back zip pocket--for cash, keys or DL/ATM--and one front internal pocket. It's perfect for my long runs. I only wish there was a more diverse color selection for the Toolbelts.  The Pockito, as it's name implies, also is pocket-ful.  It has two back zippered pockets and two open pockets on the front. In case you haven't realized, I love pockets. Super-lightweight and breathable, make it perfect for hot summer runs.  In terms of seam length, it's little longer than the Mac Roga and a little shorter than the Roga. In case you lost count, thats 6 Rogas and 1 Pockito. It's only through utmost restraint that I haven't bought another Toolbelt or Pockito. Maybe you can buy some and I can live vicariously through you?

What gear do you like?

Coming up in a future post....activities! My favorite ways to move.