Monday, May 23, 2016

Training log - Week ending 5/22/16

This week was 63 miles of running, 17 "miles" of pool-running and 2000 yards of swimming -- training log is here.

Project "run slower to run faster" continues.  In retrospect, my splits for the weekday workouts are still a bit faster than they should be, though they felt conservative at the time.

For the weekend long run, I had another "4-3-2-1" on tap.  I've historically blanked my watch and run these off of feel, but this time I used the pace function on my Garmin to make sure I targeted 7:15 pace - a bit slower than I've run these workouts in the past.

I don't have much faith in Garmin's instant pace function - as the GPS receptors jump from one satellite to the next, the pace reading can fluctuate widely.  However, average lap pace seems more reliable - once you're about a 1/4 mile into the rep, there's enough data to smooth out the reading (assuming one doesn't run through tunnels or similar).  So I set my Garmin to display average lap pace, and I was off.

Lessons learned:

1) again, sometimes slower efforts are harder than faster ones.  Though "harder" isn't the best term here - "less comfortable" is more accurate.  My heart rate was slightly lower running 7:1x (as opposed to 6:5x - which is where I naturally gravitate).  However, holding that slightly slower pace felt awkward and I kept wanting to speed it up.  By virtue of continuous monitoring of the Garmin, I managed to stay in control for the most part, but as I got more tired towards the end of the run, it became harder to keep the brakes on.  I ignored the Garmin for the last mile and just ran by feel and...6:56.

2) Since this is supposed to be a MP workout, and 6:55 is NOT a realistic marathon pace for me right now, this tells me I need to do some more work on holding back.  I think each pace works a slightly different system, and I'm slightly weaker in the system that supports MP running, hence the desire to cheat by running faster.

3) At times during the run, I ran into a decent headwind.  When I did, I noted that my pace actually would quicken - a result of me overcompensating for the wind.  That habit obviously doesn't do me any favors when racing on a breezy day.  Mental note to stay relaxed and not fight so much when it's windy.

Dailies

Monday:   Yoga and 7.5 "miles" easy pool-running.  Foam rolled in the evening.

Tuesday: 11 miles, including a track workout of 1600, 4x800 slower - split 6:17, 3:05, 3:01, 3:00, 2:55.   Followed with injury prevention work (no swimming, forgot my bathing suit). Sports massage at night.

Wednesday: 7 miles very easy to yoga (9:11), followed by yoga.  Later did 5 miles very easy (8:49) plus drills and 4 hill sprints. Foam rolling at night.

Thursday:   Upper body weights and core, and 9.5 "miles" easy poolrunning.  Foam rolling at night.
  
Friday:  11.5 miles, including 3200, 1600 on the track in 13:13 (6:39/6:33) and 6:13.  Shame I didn't run those splits last week, on Friday the 13th...  Followed with injury prevention work and 800 yards recovery swimming.  Foam rolling at night.

Saturday:  12 miles very easy (9:26) followed by drills and then upper body and core strengthwork.  Foam rolling in the evening.

Sunday:  16.5 miles including a workout of 4, 3, 2, and 1 miles with one mile recovery.
Splits were:
4 mile: 29:05 (7:28/7:16/7:11/7:10) - average pace of 7:16
3 mile: 21:33 (7:10/7:11/7:12) - average pace of 7:11
2 mile: 14:17 (7:12/7:05) - average pace of 7:09
1 mile: 6:56
Followed with gentle injury prevention work and 1200 yards recovery swimming.  Foam rolling in the afternoon. 

Sunday, May 15, 2016

Training log - Week ending 5/15/16

This week was 61 miles of running, 16 "miles" of pool-running and 3000 yards of swimming -- training log is here.

One of my big goals this week was to slow down all of my fast running.  More specifically, my coach and I agreed that I've been running my track workouts a bit too fast, and going anaerobic too much. This is most problematic on Friday mornings for tempos - tempos by definition should stay aerobic, but I find it hard to resist jumping the line into anaerobic.  And to be honest, running circles on a track with someone calling splits really tempts one to try to make each split just a bit faster.  Even if you're not racing the tempo, you can still be running it too fast.

So...I need to not do that.  Especially since (as I've always known) anaerobic stuff fries me very easily.  So one of my big goals this week (and for the future) was to keep the brakes on.  For both workouts, but especially the tempo.

On that note, Tuesday's interval workout was a fun surprise.  The announced workout was 1600 moderate, and then 2x800 and 4x400 fairly hard, to get some leg turnover.  However, after I ran the first two 800s, my coach threw me a curve ball.  I was to skip the 400s and do two more 800s, but slower.

It was surprisingly challenging - my habit in workouts is always to dial down the pace slightly with each repeat, with my last one the fastest.  I can upshift better than I downshift - once I've gone anaerobic, it's really hard for me to back off that slight bit back to aerobic - essentially slowing slightly while still running fast.  But, I put the brakes on and ran two more 800s, at 3:09 and 3:05.  Though each was 5 seconds slower per lap, they felt harder than the faster ones, since they had been preceded by the faster ones.  But I think they were also a lot better for me.

I also kept the brakes on Friday, running my slowest set of cruise intervals in a while.  And again, they were harder than they would have been at a faster pace, I think.   I sometimes feel like I have several different running "engines", and running the tempo too fast allows me to cheat and use the wrong engine.  I need to work on using the right one.

The other news of the week was that I've modified my use of asthma meds slightly.  I had been using Dulera (long acting inhaled asthma medication that reduces lung inflammation) only for races and the occasional workout.  Why?  Because Dulera has some nasty side effects, including bone density concerns, and I like to use as little meds as possible.  Plus, I thought by skipping it on easy days I was altitude training :)

But I've struggled a lot this spring with my breathing, and also with feeling tired all the time.  So after some tracking of my daily peak flow (a measure of how obstructed my airways are) and consulting with the pulmonologist, I shifted to taking it every 12 hours.  I'm now using it as a full-time preventative drug, which how it's normally prescribed.  And so far, I've been pretty happy with this.

Just in the past few days, I've noted a lot of really cool things.  For one thing, I'm sleeping much more soundly, and feeling more rested in the morning.  I'm also concentrating better at work, and my mood has been a bit perkier.

And all of this makes sense, when you think about it.  If my breathing's been slightly restricted, then I'm getting slightly less oxygen in my daily life - which could lead to stuff like lousy sleep, concentration problems, grouchiness, and slower recovery from workouts.

And the bonus - I haven't been tempted once in the past few days to use my rescue inhaler.  That's noteworthy, since the past few days have been tough breathing conditions.   Friday's tempo was in extremely thick and humid air, while the pollen levels on Saturday and Sunday were fairly high.

Usually, in conditions like this, I'd take a puff of Dulera an hour before the morning workout, and then still have to use the rescue inhaler at sometime before or even during the run.  But not this weekend. While I definitely noticed the humidity on Friday and the weekend pollen, there was no sensation of things closing off or binding in my chest.  Never any fear that I couldn't get enough air.  And it was amazing how quickly I caught my breath after each interval.

It was wonderful.  And also made sense, in retrospect.  By only using the Dulera on certain days, I've allowed my lungs to get irritated, and to stay that way.  When I then puff the drugs before a race or hard workout, they have to undo that broncho-constriction and inflammation.  By using it regularly, I'm preventing the issue in the first place, so there's less to fix, and no need for the rescue inhaler.  Yay.


Dailies

Monday:   Yoga and 7.5 "miles" easy pool-running.  Foam rolled in the evening.

Tuesday: 10 miles, including a track workout of 1600, 2x800 fast, 2x800 slower - split 6:22, 2:59,  2:55, 3:09, 3:05.   Followed with injury prevention work and 1500 yards recovery swimming.  Foam rolling at night.

Wednesday: 2.5 miles very easy to yoga (9:41), followed by yoga.  Later did 10 miles very easy (9:06) plus drills and 4 hill sprints. Foam rolling at night.

Thursday:   Upper body weights and core, and 8.5 "miles" easy poolrunning.  Foam rolling at night.  
Friday:  12.5 miles, including 2x3200 on the track in 13:24 (6:45/6:39) and 13:18 (6:41/6:37).  Followed with injury prevention work and 1000 yards recovery swimming.  Foam rolling at night.

Saturday:  12 miles easy (8:48) followed by drills and then upper body and core strengthwork.  Foam rolling in the evening.

Sunday:  14 miles progressive, split as first 7 miles at 8:40 pace, next 2 at 8:13, last 5 at 7:13.  Followed with yoga.  500 yards recovery swimming and foam rolling in the afternoon. 

Sunday, May 8, 2016

Training log - Week ending 5/8/16

This week was 24.5 miles of running and 4 miles of pool-running-- training log is here.

This was a pretty easy week to log.    I shut things down completely for a few days as a reboot before building back up for my half-marathon in June.

By the middle of the week I was cranky, depressed, and my muscles were ridiculously sore and tight. Wednesday's massage was one of the yelpiest I've had in recent memory.  I blamed the tightness and depression on several days of completely sedentary life, and reasoned that some light yoga/pool-running (with my coach's permission) would help.  They did, but only slightly.

I started running again this weekend, and both runs were rough slogs, despite the fact that they were moderate in distance and pace, with good company for each day.  But by then I was pretty sure what was going on.  

When I saw my allergist/ENT doctor a few weeks back, we discussed how my sinuses were dry and painful this spring, not congested.  He commented that those symptoms possibly indicated a mild chronic staph bacterial sinus infection in addition to the allergies.  The bacteria lies dormant deep in one's sinuses, and then revitalizes when it has pollen or mold to feed on.  He prescribed the antibiotic Clindamycin, so that I could do a week-long course of it (150mg every 8 hours, if anyone cares).  If my sinus problems are bacterial in nature, that should take care of the issue.

Of course, antibiotics are medicine's double-edged blade - very good at what they do, but not without unwanted side effects.  In the past, antibiotics have knocked me for a loop, so an off week was the logical time to take them, since I had the luxury of choosing when I'd start them.

Clindamycin's reported side effects are generally gastro-intestinal, not fatigue or muscle soreness, so I wasn't really expecting to feel quite this lousy.  But on the other hand, this is consistent with my experience with every other antibiotic I've ever taken.  So really not such a surprise after all.

The good news is that I took my last dose this afternoon, so I should be feeling better in the next few days. And the better news is that I haven't had any sinus pain this week, though that could also be due to the anti-inflammatory aspects of Clindamycin.  Or the endless days of rain that we've had cut down on the pollen.  Clindamycin does have the nasty side-effect of killing off all your good intestinal bacteria, so the next few days are going to be heavy on the probiotics.

Dailies

Monday:  Nada but foam-rolling.

Tuesday: Nada but foam-rolling.

Wednesday: Light upper body weights in the morning, massage at night.

Thursday: Yoga and 4 "miles" pool-running.  Foam rolling at night. 

Friday:  Yoga and upper body weights in the morning.   Foam rolling at night.

Saturday:  10.5 miles aerobic (8:20), also foam rolling.

Sunday:  14 miles aerobic (8:03) and yoga.  Foam rolling at night.

Tuesday, May 3, 2016

Training log - Week ending 5/1/2016

This week was 40 miles of running, 15 "miles" of pool-running and 2000 yards of swimming -- training log is here.

This is a belated entry for last week.  My coach and I agreed that I'd take a few days off before ramping up for Grandma's half in mid-June; it's funny how when I take a break from running, I tend to forget about everything else related to running: foam rolling, blogs, etc.

Last week was focused on two separate but similar goals - recovering from my crash and burn at the previous week's 5K, and tapering up for Broad Street.  My legs were pretty dead at the beginning of the week, but freshened up a little more each day.  By Saturday they were feeling OK, but apparently weren't totally good to go on Sunday.

I'm a bit bummed, since in some ways that was the best weather I've raced Broad Street in (I'd much rather run in 45 and rain then low-to-mid 60s and Sunday.  But oh well.

As I noted, I'm taking a few days completely off this week to reboot before ramping up for my half.  I suggested this to my coach, and he agreed.  I asked him how many days to take, and he told me to rest until next weekend, which was a lot longer than I had expected.  But that's coaching - don't ask a question unless you're willing to comply with an answer you don't particularly care for

The plus side is that next week's training log won't take long to write up at all.

Dailies

Monday:   Yoga and 7.5 "miles" easy pool-running.  Foam rolled in the evening.

Tuesday: 10.5 miles, including a track workout of 1600 at tempo, 3x800, 2x400 - split  6:37, 3:08, 3:04, 3:00, 86, 83.   Followed with 1250 yards recovery swimming.  Foam rolling at night.

Wednesday: 8 miles very easy (8:58), followed by some upper body work and core. Sports massage at night.

Thursday:   7.5 "miles" easy pool-running.  Foam rolling at night. 

Friday:  5.5 miles, including a mile pick-up in 6;27.   Followed with 750 yards recovery swimming Foam rolling at night.

Saturday:  3 miles easy (8:49) and foam rolling.

Sunday:  2.5 mile warm-up and 10 mile race in 67:40. 

Sunday, May 1, 2016

Race report: Broad Street 10 Miler, May 1, 2016

I ran the Broad Street 10 Miler today, finishing in 67:40.  Not a bad race, though not as fast as I had hoped to run.  At least the weekend was fun.

For Brian and myself, away races within driving distance are also road trips.  This weekend, the trip up was both parts fun and frustrating.  When Brian and I go to Philly, we have our traditions - Iron Hill Brewery in Wilmington, DE on the way up, and Santa Fe Restaurant (also in Wilmington) on the way back.  Our northbound plans were thwarted though, due to a scheduled beer tasting at the Wilmington Iron Hill that would make it hard to get a table.  So we rerouted to...the Iron Hill Brewery in Newark, DE (they're a chain).

Alas, we discovered that the restaurants, though superficially the same in name and menu offerings, were very different otherwise.  One has fast service, reasonable prices, large portions (good for pre-race), and is right off of the interstate.  The other is....none of those things.  So - we learned a good lesson for next time: stick with Wilmington.

***

That lesson charted, we continued on to Philly and our hotel.  This year, I decided we'd try the Marriott Courtyard in the Navy Yard - conveniently two blocks from the finish area.  This is my fourth time running the Broad Street 10 Miler, and something like my 20th time staying in a hotel in Philly (I've raced there several times, and also gone up a lot for rock concerts, or for work in my previous law firm life).

Despite all my experience with hotels and Philly and the Broad Street 10, I've yet to find a hotel that's really ideal.  If we stay in Center City, then we have to deal with the hassles of a) getting back to the hotel post race and b) getting out of the city post race.  If we stay near the finish (as I've done twice), then post-race is relatively easy.  But the downside is that there's no restaurants in the Navy Yard, and if you drive somewhere else to eat on Saturday night, you risk not having a parking space at your hotel when you return (we learned that one the hard way a few years back).

The Marriott Courtyard opened about 2 years ago (it's been a few years since I raced Broad Street) and I thought it was worth a try.  Mostly due to the location - I'm all about staying at either the start or the finish of a race, if feasible.  For Broad Street, there's really not much at the start, so the finish was the best option.

And how was it?  I'll give it a mixed review.  Location was great.  Staff was very nice.  Shower had very hot water and nice towels.  Mattress was nice.  Gym was nice and had foam rollers.

The downsides?  They were many.  For one, I had been assured that there'd be a microwave in our room for me to make my pre-race breakfast. (don't judge - I get neurotic about pre-race breakfast) Only to show up and learn that there would not be one, assurances or not.  We also learned that the "state of the art bistro, offering all-day dining" was not all that in practice.  While you could order SOMETHING at any time of day, the menu was very limited.

There were also a few other hiccups - a clattering heat/AC system, extra blankets that came with extra hairballs, and very thin walls between the rooms.  The last resulted in a 10:30 pm visit between myself and our 20 something next door neighbors, where I explained to them that I could hear them talking loudly.  The fact that they were keeping me awake didn't seem to concern them at all.  However, pointing out that I could hear the details of their conversations, including some very private stuff, did concern them, and thus accomplished my desired result.  They shut up, and I got a good night's sleep.

***

So after all of that, how was the race?

Building up to it, everyone except me had been concerned about the weather - 48 degrees and a light to steady rain.  For myself, every year I've run this race, it's been too hot for my tastes.  48 degrees and a light rain to kill pollen sounded divine.    I knew it had the potential to be miserable at the start, but after Grandma's Marathon I had learned my lesson - I donned two throw-away shirts, plus a cheap CVS poncho.  Also, unlike Grandma's, I knew there'd be shelter - since I was taking the subway up, I could hang out there for a while.

As I learned when I got up there, a local church had also thrown open its doors, allowing runners to take shelter in a warm reception area (they were even handing out bottles of water).  Very nice.

I did about 2 and a half miles of jogging, including some up tempo running, and then got into my corral.  Which corral was a matter of debate - I was a seeded runner this year, which meant that my bib was for the elite corral, at the very front. But, if you placed me in a corral based strictly on time, I really should have started two corrals back.  I hemmed and hawed on which one to go with - I have enough manners to stay to the side and out of the way of faster people.  But it can also be demoralizing to be continually passed.  And I knew from the forecast that we might have a headwind - if so, it would be better to be further back.

On the other hand, I was getting cold, and I really wanted to start the race as quickly as possible, rather than wait a few more minutes (the corrals each were delayed in start by a minute or so).  And the headwind didn't seem terribly bad.  So I went with the elite corral.

The race started (about 5 minutes late), and the front pack took off like a gun, leaving me and a few others in its wake.  Within about 30 seconds, I was a pack of one.  I just ignored the others and reminded myself to start slow, finish fast.  The first downhill mile felt slow and controlled.  Perfect.

And then I started to notice the wind.  It was nowhere near as strong as Cherry Blossom, but still a factor.  It would gust, sometimes fairly strongly, and then let up.  I kept looking for someone to draft behind, but with very little luck.  So I just dealt with it.

It was tough though.  I don't mind running by myself normally - I actually prefer not to be in a pack for tempos.  But...when there's wind, it really does make a difference to have others around you.

At Cherry Blossom, I ended up starting too far back, with people aiming to run 5-15 minutes slower than me.  And I remember that for the first few miles of that race, the massive headwind didn't seem much of an issue at all.  It wasn't until I pulled further ahead, closer to those that I "should" have started with, that I really started to notice the wind.

In contrast here, though the headwind was nothing like what it was at Cherry Blossom, the fact that I had no one near me to break it made it more of an issue.  In fact, I noted the wind lessening considerably as I got further into the race, and had more people from the later corrals joining me.

The lesson I'm taking from my combined experiences in these two races - if headwinds are forecast, it's really not a bad idea to seed yourself back in the pack if gun time is not a concern for you.  Any energy you lose from dodging people is more than made up for by the wind shielding purposes.

It was also emotionally tough to be passed constantly.  Because I started in the corral in FRONT of the sub-64 minute runners, who were released a minute after me, that meant that by the second mile, I had a steady flow of runners passing me on each side - this continued for most of the race.  I'm used to a certain rhythm in my races.  For the first bit (1-3 miles), I'm getting passed.  Then I'm usually running with the same group.  And after the 1/2 way point, people start fading as I start building momentum, and I'm passing from that point forward.

This race was different.  Even though I negative split the race slightly (34:01/33:39), I probably passed less than 10 people the whole time, while getting passed by what seemed like several hundred. That's a hard way to experience a longer race.

The bright side is that I'm actually a bit proud of this race for that reason, time be damned. Like a lot of runners, I sometimes get sucked into a bad mental place when I race.  And it was extremely tempting to go there today, as tides of faster runners continually streamed past me each mile.  It was an incredibly hard hour plus of mental focus, as I ignored what was happening around me and just tried to stay positive and do the best I could.  And I did just that.  Even if the time wasn't great, I'm really proud of that.  It wasn't easy.

***

My plan was to pick it up more in the second half, but I just didn't have much more to give.  My legs were running out of juice, and it took what I had just to stay steady and keep on chugging.  My teammates Layth and Lisa, who had started several minutes behind me (and both ran massive PRs) passed me around mile 7 and encouraged me to follow them, but I didn't have enough extra to talk back to them, let alone try to hang.  So I let them go, and just kept working at staying relaxed and fluid and fast.  I held it together, and when I hit the quarter mile mark to go in the Navy Yard, I tried to kick, but had absolutely nothing.  Ah well.

***

The finishing area was pretty miserable - cold and wet.  It was very nice to be a scant two blocks from my hotel.  What was even nicer was what awaited me in my hotel room upon my return.  Brian's been dealing with some tendonitis, so between that and the weather, we had agreed that he'd probably skip the race finish and stay at the hotel.  So... he took the opportunity to play race concierge.  As soon as he got the text that I had finished, he turned on the shower as hot as it could go and closed the bathroom door.  When I got back to our room, the bathroom was effectively a sauna.  Just outside of the bathroom were clean and dry clothes, plus my recovery foods.  It was awesome, beyond any description I can give in this blog.

I took a lovely long shower, and then we checked out and headed to Santa Fe restaurant in Wilmington where I indulged in a very large and very girly drink.

 Followed by a Facebook debate on whether I should sober up before writing my race report.  [Sorry guys - apparently it takes longer for my fingers to type words than for my liver to process blue curacao - hence this post is written with a headache rather than a buzz]



Other notes:
  • Splits were:
    • Mile 1: 7:02
    • Mile 2: 6:59
    • Mile 3: 6:38
    • Mile 4: 6:46
    • Mile 5: 6:37
    • Mile 6-7: 13:30
    • Mile 8: 6:43
    • Mile 9: 6:40
    • Mile 10: 6:46
  • Temp 45 and rainy.  I liked it.
  • Got 6th in my age group.  Top 5 got trophies.  Bummer.  (I have one from a few years back, but I'm greedy)
  • Left my hotel at 6:05 to jog up to the AT&T Septa stop.  Picked up an express train to the Olney Station, and was there by 6:45.  Then camped out in the station for a bit.
  • My Philly race issue continues.  I have yet to have a truly good race in Philly.  Yet every time I've raced in Richmond or Virginia Beach I've PRd.  So why do I ever go up to Philly?
  • Took two puffs of Dulera for asthma; didn't use rescue inhaler.  Breathing was good. 
  • I am thinking that some of my lack of speed today was also due to last week's unfortunate asthma issues - I was pretty much trashed at the beginning of the week, and even as late as Friday I was still a little lead legged (though I felt good on Saturday's shakeout).   When I have a blow-out like that, it takes me a long time to recover, and there's really only so much I can do to accelerate the process.  So that's a lesson for next time - be really careful about not running yourself into a hole a week before your goal race (you'd think I'd know that by now). 
  • Just for the heck of it, I decided to list all the Philly hotels I've stayed at over the years:
    • Holiday Inn on Arch St (now closed) - Nine Inch Nails concerts, visits to Shampoo Night Club
    • Club Quarters Philadelphia - Broad Street 10 Miler, RNR Philly
    • Ritz Carlton Philadelphia- law firm work trips, Nine Inch Nails concerts (and yes, the staff loved it when I walked through the lobby in my concert attire)
    • Embassy Suites Center City - Philadelphia Marathon
    • Residence Inn City Hall - Broad Street 10 Miler
    • Holiday Inn Philadelphia Stadium - Broad Street 10 Miler
    • Westin Philadelphia - law firm work
    • Philadelphia Marriott Downtown - law firm work
    • Marriott Courtyard South Navy Yard - Broad Street 10 Miler

Sunday, April 24, 2016

Training log - week ending 4/24/2016

This week was 51 miles of running, 7 "miles" of pool-running and 3000 yards of swimming -- training log is here.

Well, this week was full of ups and downs.  I swapped my asthma long-acting medication this week with mixed results - a great workout on Tuesday, but a lousy race on Saturday.

I should give some background here first.

***

Asthma 101 is that there are short-acting drugs (albuterol inhalers - aka rescues) and then longer acting drugs.  You first try to treat exercise-induced asthma with a rescue inhaler, puffing it as needed, or right before a workout.  If one starts using the rescue a lot, then one's asthma "is not well-controlled."

The next step is to try a longer acting drug.  The longer acting inhaled drugs come in two categories - a "LABA", which relaxes bronchial muscles that are spasming, or a LABA plus a corticosteroid that should reduce lung inflammation.  [there's also other drugs that are taken orally].

***

In the past I've used either Dulera or Foradil for my longer acting inhaler.  Foradil, which is just a LABA, seems to work very well on non-pollen days, but doesn't cut it when my allergies are flaring. Dulera, which contains roughly half the amount of the LABA in Foradil but adds a corticosteroid, seems to handle allergy-influenced asthma better -probably by reducing the inflammation of my lungs resulting from allergies.

However, there are a few downsides to the Dulera.  Some of these are common to all inhaled corticosteroids - risk of an oral thrush infection if you don't rinse your mouth after inhaling, slight suppression of the immune system, and potentially reduced bone density.  The bone density issue is particularly worrisome to me because of my past history of osteoporosis.

For these reasons, I've generally tried to limit my use of Dulera - only in allergy season, and only for races (and a workout every once in a while to make sure I still tolerate it).  For any other hard runs, I use Foradil.  However, Foradil has now been discontinued.  So I'm going to have to use something with a corticosteroid regularly (or go without, but that's not really an option at this point).

Dulera has an additional side effect specific to it - it makes me very tense and tight and anxious.  I get irritable and snap at people (and then feel horrid afterwards).  I often get a mild panic attack about 90 seconds after inhaling (nothing too crazy - just a very strong urge to crawl back into bed under the covers - it takes a bit of willpower to walk out the front door instead).

Because of that last side effect, plus the fact that I felt like the Dulera wasn't working as well as it could for my spring allergy-provoked asthma, I tried Symbicort instead.  Symbicort is also a combo drug - the same LABA that Foradil and Dulera have, but a different corticosteroid.  The hope was that Symbicort would 1) work better for the spring allergy-related asthma than Dulera did, and 2) would avoid the tenseness side effect, which I feel works against me in races and workouts.

***

I tried the Symbicort on last Sunday's long run, and then on Tuesday, for an interval workout.  Both runs went well.  Heck, I ran my first 80 second 400 in a long time.  The only negative that I noted was that I felt mentally sluggish and more mellow on it - swapping out my type A personality for a type B.  And honestly, that wasn't all negative - being less type A is a good thing for me.

So I tried the Symbicort in Saturday's race, as a test before using it for Broad Street (race effort challenges my breathing much more than short intervals or progression runs).  And that didn't go well at all.  It might be that Symbicort is not the right drug for me after all.  Or alternately that I just didn't get a good puff on Saturday.  Or that I would have had a bad day no matter what I puffed.

I'm probably going to try the Symbicort once more in a race I don't care too much about before giving up on it altogether.  But for Broad Street I need to go with the drug I know.

I'm also going to start using the Dulera for all of my hard workouts, rather than saving it for races and using the Foradil for workouts.  I honestly don't have a choice here, once I'm done with my last pack of Foradil.  But additionally, I also think I've been shooting myself in the foot by trying to run most of my allergy season workouts with reduced lung function - it just makes it harder for me to recover from workouts, encouraging a plateau.

***

On that same note, I'm also going to be slowing my workout paces down, and dropping back a workout group.  I think I'm in much better shape than my recent race times suggest.  Which also means that I haven't run a race recently that comes close to equating with my workout paces.  Which is a red flag, regardless of the excuses one may have for each race, indicating that one needs to slow down (plus it's always better to work out too slow than too fast).

My coach also noted that I really need to be careful not to push my workouts too hard (and also to feel free to skip one now and then).  I'm in my 40s and I don't recover as fast as my younger teammates, so I need to shift things a bit to be sure to hit the right balance.   I noted that I was worried about losing my leg speed if I did the intervals too slow - I'm slowtwitch and a shuffler by nature.  He noted that I could always just crank down the pace for the last 1-2 reps, while keeping the others much more controlled.  So that's the plan for the next few weeks of workouts.

(and yes, you've read some version of the above paragraph in the past on this blog - about once every 6 months or so...  I remember, and then I forget and need to be reminded....it's the cycle of running life)


Dailies

Monday:   Yoga and 7 "miles" easy pool-running.  Foam rolled in the evening.

Tuesday: 11.5 miles, including a track workout of 2x400, 4x800, 2x200 - split  88, 88, 3:00, 2:58, 2:56, 2:54, 85, 80.   Followed with injury prevention work and 1000 yards recovery swimming.  Foam rolling at night.

Wednesday: 2.5 miles very easy to weights (9:14), followed by some upper body work and core.  Later did 9 miles very easy (9:01) plus drills and 4 hill sprints. Foam rolling at night.

Thursday:   6 miles, mostly easy, but with a downhill 800 at 5K effort (3:08).  Foam rolling at night. 

Friday:  4 miles very easy (9:03) plus drills and hill sprints.  Foam rolling at night.

Saturday:  4 mile warm-up, 5K race in 21:04, and ~mile cooldown.

Sunday:  10 miles very easy (8:49)  Followed with some injury prevention work and 2000 yards swimming. Foam rolling on tap for the afternoon. 

Saturday, April 23, 2016

Race report: Best Kids 5K, April 23, 2016

I ran the Best Kids 5K today, finishing in 21:05.

The splits tell most of the story here:

Mile 1: 6:28
Mile 2: 6:16
Mile 3 (actually .93)- 6:07 which breaks down to 6:38 pace
Last .21 miles in 2:12 (not a typo - 10:27 pace)

I ran this race to test drive a new asthma drug  - Symbicort.   I'd tried it on some easy runs, as well as a workout on Tuesday.  Though I didn't like some aspects of the drug (I feel slightly sedated on it - just kinda bleh), I had a great workout on Tuesday with it, and so I decided to test drive it in today's race.  If today went well, I'd use it in next week's Broad Street 10 Miler.  (I've used two other drugs in the past, but each has its own drawbacks.)

The forecast for this race when I signed up was for light rain, and I had actually been hoping for such - the rain does a great job of tamping down the pollen.  But no such luck - the rain that had been forecast for overnight hadn't arrived yet.  This also meant that the air was pretty sticky, and warmer than I had expected (temps in the mid-60s, with matching dew point).  These are the weather conditions that challenge my breathing, which made it a perfect test drive for the Symbicort.  I didn't feel great during my warm-up, but I've learned that there's really no correlation between how I feel when warming up and when racing.

After my normal warm-up, we lined up and were off.  This was a pretty small race, so I was in the lead pack almost immediately.  This pack included my friend Vanessa, my friend and teammate Patrick, and another guy (wearing a cape - superhero costumes were big here).  Plus another guy slightly ahead.

The race had us starting on the east side of Hains Point, running to the south, and then coming around the turn to run north on the western side.  The turn cone/halfway point was just shy of Buckeye Drive - from there we reversed the course.  The wind was from the north, and was noticeable - thus we had a decent headwind as we ran up the west side.  I hung with the pack, trying to bide my time and use them as a slight wind block.  I was slightly uncomfortable, and had to really focus to keep my breathing rhythmical, but stuck with the pace because I'd rather not be fighting the wind myself. Additionally, I had felt on Tuesday that the Symbicort was changing my perception of effort - if I just hung on or pushed when I felt uncomfortable, I was actually fine.

When we came around the turn to head back home (and gained a tailwind), I started to open up my stride.  The wind was now at my back, and though I was still uncomfortable, I felt in control.  This was a 5K, after all, not a tempo workout.  I built up some speed and pulled ahead of Vanessa, while Patrick pulled ahead of me.  In retrospect, I pushed too hard here.

Somewhere after the 2 mile mark, my breathing started to get short and my field of vision a bit narrower.  I know how to deal with this. Heck, I've dealt with tough breathing issues in several workouts recently because of the high pollen count, which has given me a lot of good practice at working through it.   It's simple (but hard) - relax the shoulders, make sure to exhale out all the CO2, slow up on the pace, let the others go ahead, and re-establish a solid breathing pattern.   If I do that, I can usually nurse myself through to the end of the workout or race.

However, playing against that was the fact that I was in a race, and leading the race.  I think if I had just adopted a workout mentality, and backed off the pace to a point where I could reestablish my breathing, things would have turned out better.   But I was leading, and close to the finish, and slowing down to feel more in control was the last thing I wanted to do.  So I tried to just dig in and hold my pace, until I was gasping and HAD to stop.  You can't run when you aren't getting air in (as much as I'd like to pretend otherwise).   And so my running fell apart. And I was pissed.  Vanessa passed me on the way to her well deserved win as I shuffled in.  I really did try to do more than shuffle - if only to ensure the time wasn't too embarrassing - but the shuffle was all I could muster.

My friend Dan told me a long time ago to "always try to leave something in the tank" when I raced - it sounds counterintuitive, but it's been fantastic advice for me.  I didn't do that here.

***

Of course I now have Broad Street in 7 days (hopefully I'll stop coughing before then...).  The good news is that some of my best races have been preceded by lousy ones.  The bad news is that I don't feel like I have my allergy/asthma issues under control.  At this point, I'm thinking I'll end up going back to Dulera, rather than Symbicort, for Broad Street.  The Dulera hasn't been doing a perfect job for me this spring, but given today's result, I think it's the wiser choice.

Sunday, April 17, 2016

Training log - week ending 4/17/16

This week was 65 miles of running, 6 "miles" of pool-running and 3000 yards of swimming -- training log is here.

Allergies continued to annoy me this week.  Tuesday's workout was in light rain, which tamped down the pollen.  I felt...like myself again.  It was nice to have the reassurance that I'm not out of shape or struggling or over-trained (which is exactly how I feel on the deadlegged exhausting high pollen days).

Friday's tempo was another story - just a lousy day for breathing.  5 kilometers of tempo felt like 10. On days like that, I've learned just to focus on the proper effort level - tough days are also a good chance to practice staying relaxed when experiencing a rough patch.  But that doesn't mean I enjoy them, or wish to experience them often

Friday morning's workout was followed by a visit to the allergist.  It's been a few years since I was last in, and I was hopeful that perhaps there had been some major breakthrough in allergy medicine recently.

No such luck.  But the appointment was still full of good takeaways that may be of use to others:
  • Apparently the bipolar weather that the east coast has had this spring (up into the 70s, and then down into the 20s) is very bad for allergies.  The back and forth puts additional strain on one's immune system, resulting in a stronger overreaction to allergens.
  • I've had hopes that we're at the worst of spring allergy season now, and things would get better soon.  No such luck - my doctor expects a prolonged allergy season, and expects things to get worse before they get better.
  • My allergies this spring have generally been dry sinuses and fatigue, rather than congestion.  In those cases, he recommends a sinus spray with xylitol in it, rather than Flonase or similar, which just dry one's sinuses out and worsen the issue.  Another recommendation is to turn off the overhead fan in the bedroom, or at least reverse it so that it doesn't blow air directly down on me.
  • When allergies result in dry sinuses, the cause can be a mild chronic staph bacterial sinus infection.  The staph lies dormant, and then revitalizes when one inhales pollen.  He didn't see any indications of a sinus infection when he examined me, but gave me a prescription for antibiotics anyway, in case I wanted to try them.
  • As I noted last week, I've cut out eggs, apples, and some other stuff, since they are supposedly concomitant with spring oak tree pollen.  He recommended that I continue to do so.  Since I'm sensitive to mold, I should also avoid aged cheeses and wine.  When I told him that I never touched either, since both were very bad migraine triggers for me, he responded "well that makes perfect sense now, doesn't it..."
  • I've been taking Claritin in the morning, pre-run.  He nixed this - all antihistamines need 6-8 hours to take full effect, meaning that they should be taken the night before.  He recommended Allegra 24 hour, taken at bedtime.  He also recommended the heartburn OTC medication Zantac, at twice the OTC dosage.  Zantac is also an antihistamine, targeting a different type of histamines from the OTC antihistamines.  The best option in my case would be to combine the Zantac and Allegra with a daily dose of Prednisone.  But that's not an acceptable option.  So we're sticking with Allegra/Zantac plus my normal asthma meds.
  • About five years ago, I had done the "skin prick" test for allergies, at a different doctor's office. This is a test where they prick you with 30 different things, then watch you for an hour or two to see if you react.  I had virtually no reactions (just a very small one to mold), which was surprising.  And frustrating, since it meant I couldn't get allergy shots.  When I discussed this with him on Friday, he noted that the test is only for the 30 most common allergens - there can be many more out there.
    Additionally, there are many variants of mold, each with their own allergic profile, and people can respond more to some than to others.  Some molds correspond closely with the pollen habits of some trees.  As a result, if one experiences bad allergies when a birch tree is blooming, but doesn't test positive for a birch pollen allergy, it may be that one is actually allergic to a mold that thrives on birch pollen, rather than the pollen itself.
  • We're going to repeat my skin prick testing this summer.  Last time I did it, I only skipped antihistamines for one day, which could also explain my lack of reaction to the test.  This time, I'm supposed to stay off of them for 7-10 days.  For that reason, we're not doing the test until late June, after I've run Grandma's half.  At that point, I'll be taking some downtime anyway, and it will also be the perfect time to take an extended break from all allergy and asthma meds. It's too late for allergy shots to help my spring season anyway, so no reason to rush the testing.
So... we'll try the Allegra/Zantac combo, and see how that works.  I'm also swapping my pre-workout asthma med from Foradil to Symbicort (yes, both are totally legal in the dosages I take them at), since Symbicort is a better choice for allergy-influenced asthma.  I'm not a fan of the Symbicort, since I find it makes me feel a bit dull, for lack of a better description.  But my breathing was certainly better on Sunday than it was on Friday.

/info dump fin.   Good luck to everyone marathoning tomorrow (I've got about 30 friends running it, it seems).


Dailies

Monday:   Yoga and 6 "miles" easy pool-running.  Foam rolled in the evening.

Tuesday: 10.5 miles, including a track workout of 2x800, 1600, 2x800 - split  3:02, 2:58, 6:09, 2:55, 2:53.   Followed with injury prevention work and 1000 yards recovery swimming.  Foam rolling at night.

Wednesday: 3.5 miles very easy to yoga (9:32), followed by yoga.  Later did 8 miles very easy (8:52) plus drills and 4 hill sprints. Foam rolling at night.

Thursday:   5 miles easy (9:06 pace) to weights, and then upper body weights and core.  Followed with 2.5 miles easy (8:53) plus drills and two strides.  Foam rolling at night.  

Friday:  10.5 miles, including a 5K tempo on the track in 20:23 (split 6:33, 6:35, 6:30, 45 seconds).  Followed with injury prevention work and 1000 yards recovery swimming.  Foam rolling at night.

Saturday:  11 miles easy (8:19) followed by drills and two strides, and then upper body and core strengthwork.  Foam rolling in the evening.

Sunday:  14 miles progressive, split as first 1.5 miles at 9:27 pace, next 3.5 at 8:28, next 4 at 7:46, last 5 at 6:59.  Followed with yoga.  1000 yards recovery swimming and foam rolling on tap for the afternoon. 

Tuesday, April 12, 2016

Training log - Week ending 4/10/16

This week was 57 miles of running, 7 "miles" of pool-running, and 2000 yards of swimming  -- training log is here.

The first part of this week was dedicated to recovery from Cherry Blossom and tapering for the Monument Avenue 10K, which I was planning to race this past Saturday.  However, on Thursday morning I checked the forecast, and noted that the rain I had been counting on for Saturday morning likely wasn't going to happen.  And the pollen forecast for Saturday morning in Richmond was looking very high as a result.

At that point, I decided to pull the plug on Monument Avenue.  It's sad, because I love that race.  But there was a long list of solid reasons to skip it anyway - I'm borderline over-racing, I'm not in PR shape, and Richmond is over 2 hours away.    Add in the pollen forecast, and it made DNSing a relatively easy call.

I am pretty frustrated that my allergies are starting to drive my spring racing decisions.  It's one thing to have ONE period of about 6 weeks in the fall when I know my running will be sub-par, and to plan around it.  It's another thing to have a similar period in the spring.

I've scheduled an appointment with my allergist for this Friday, to see if we can redo some allergy testing, and possibly start allergy shots, based on the results.  (we'd have to do them for the fall - it's too late for this spring).   I was last tested for allergies 5 years ago - at that point I was one of those unfortunate people who clearly had seasonal allergies, but didn't respond to the skin prick test.  Since the skin prick test was clear, I couldn't get shots (since the results of the skin prick test determine the components of the allergy shots.  But maybe things have changed.

In the meantime, I'm going to extreme measures.  I reviewed a list of "concomitant foods" that my allergist gave me a few years ago.  These are foods that supposedly have something in common with the specified allergy, and so can make one's allergy symptoms worst when consumed at the wrong time of year.  Oak pollen is the dominant pollen in the DC area in the spring.  And...what foods are concomitant with oak?  Chestnut, apple, and eggs.  I snack on chestnuts and apples occasionally; eggs are a staple of my daily diet.

Uh oh.

After reading that, I decided that, as much as it would suck, I'd have to try cutting eggs out for a few days, to see if that eased stuff any.

Eggs are honestly pretty hard to eliminate.  I need to eat a fair amount of protein and fat in order to feel good - a high carb diet (even when it's almost exclusively complex carbs, or something like UCAN) leaves me shaky and sluggish if not combined with protein and fat.

Eggs are really the perfect food for me.  They have the right balance of protein and fat, and are a complete protein to boot.  Plus they're easily portable.  Usually I have at least one egg plus some additional egg whites as part of my pre-run breakfast, and another hard-boiled egg post workout. Plus the occasional omelet for dinner.  And now I'm trying to cut that out, while still getting enough protein and fat in.

For post-run recovery, I can simply eat a bison bar.  Expensive, but easy.   It's my pre-run breakfast that is tricky.  Nuts would be one obvious candidate, but those are migraine triggers for me.  As are peanut butter, soy, tofu, and whey protein.  And my lactose intolerance knocks out milk/yogurt/etc (not that those would be good pre-run choices anyway).

Basically, it's dietary princess and the pea syndrome.  Except that pea protein irritates my stomach massively.

(And yes, this is ridiculous, bordering on diva-esque.  There are times when I've debated getting a tiara tattooed on my stomach.)

Fortunately for both myself and WFM shareholders, there is no shortage of pricey powders at the local Whole Foods.  I've invested in a tub of "rice protein" and a tub of "hemp protein."   The rice stuff is low fat and an incomplete protein (missing lysine); the hemp stuff has fat (good) but is also incomplete (missing lysine and leucine).

But I figure I can worry about complete proteins the rest of the day; for pre-run, I just need something that sits well and doesn't leave me feeling shaky.  And isn't eggs.  And the rice and hemp powders seem to be doing the trick, albeit expensively.

As for whether cutting out eggs helps?  I felt a bit better this weekend, but that could also be attributed to slightly lower pollen. I'm going to give it a few more days, and see how things progress.


Dailies

Monday:   Yoga and 7 "miles" easy pool-running; foam rolling at night.

Tuesday:  7 miles very easy (9:29).  Sports massage in afternoon.

Wednesday: 4.5 miles easy (9:20 pace) to the gym.  Did upper body weights, and then jogged a mile to the track for drills and strides.  Foam rolling at night.

Thursday:   9.5 miles very easy (9:00) followed by drills and 4 hill sprints.  Foam rolling at night.

Friday:  10 miles, including a long intervals workout of 3200, 1600 in 12:43 (6:24/6:19) and 6:11.  Followed with injury prevention work and leg strength in the gym, plus 1000 yards recovery swimming.  Foam rolling at night.

Saturday:  11.5 miles very easy in 8:36, drills and strides after.  Followed with some upper body weights and core.  Foam rolling in the afternoon.

Sunday:  14.5 miles progressive, split as first 2.5 at 8:56, next 4.5 at 8:25, next 2 at 7:56; last 5.5 at 7:03.  Followed with yoga.  1000 yards recovery swimming and foam rolling in the afternoon.

Sunday, April 10, 2016

The right and the wrong of it.

I feel like morality comes in 52 flavors these days.

Nearly everyone (except Kip Litton, Mike Rossi, Julie Miller, and a few others) agrees that course cutting is wrong, whether one is an elite or back of the pack (though Jean's Marines would disagree with that last point).  But there seems to be a sliding scale in other places.

It's generally agreed to be BAD for an elite athlete to be taking EPO or meldonium (both banned). But arguably OK for an runner to take DHEA, or testosterone, or human growth hormone, or hormone replacement therapy, or any other banned substance prescribed to combat "low T" or hot flashes or menopause or inflammation or fatigue or osteoporosis or lack of sex drive or just-not-feeling-like-a-20-year-old-anymore.

After all, those medications just return us to a normal place, right?  If asthma and thyroid medications are allowed, then these drugs, which are also prescribed to make someone "normal" again should be fine too, right?  Especially for slower people.  Or older people.   It's not like we're elites?  And it's not like these medications make us superhuman?  And it's really unfair to expect someone to have to choose between treating her osteoporosis and competing, right?  There's gotta be a line somewhere.

It's generally agreed to be BAD for someone to give their bib to someone else to run Boston.  But somehow OK to sell a bib for another race that prohibits transfers.  And if you're worried about the results being screwed up, just remove the chip from the bib right?  Or give it to someone who is very slow.  That should be fine, right?   If you didn't have to qualify for the race, and if you're not affecting the results, then what's the big deal?  There's got to be a line somewhere.

So, in each of these cases, where should the runner draw "the line"?

Easy.  It is not our place as competitors to draw the line.  The line is drawn by others.  By the person who lays out the course.  By the race management, which determines when and how bibs can be transferred.  By WADA, which determines what medications are allowed, and which are not.  

The definition of competition is that we measure ourselves against each other on the same field. Under the same rules.  And those rules apply evenly to all, regardless of one's chance of winning the competition.

We're certainly entitled to our opinions on the rules - to think that a course should be routed differently, or that bib transfers should be allowed, or that a small dose of something prescribed by our doctor that makes us feel better and really doesn't help us run faster should be allowed.  But, as runners, it's not our job to decide what rules do or don't apply to us.  It IS our job to know and follow those rules.

  • To run the prescribed course, no matter how long it takes us.  No matter how much we want to impress our friends.
  • To know that it's not OK to let someone else run unofficially with your bib, even if it won't affect any awards, or even show in the results.  
  • To look up any medication that you are prescribed, to see whether it's permitted, and to refuse to race while on it if it is banned.  Even if you don't consider yourself "fast."  Even if it was prescribed for a specific medical condition.  Even if it's a very small dose.  Even if it just helps you feel like "your old self" again.
As runners of all levels, we contribute to the corruption of our sport if we refuse to adhere to the rules that we expect the elites to follow.  Ethics shouldn't be top heavy.  Or hinge on whether a win is at stake. 

It's our job to compete.  And that should be enough.