Monday, February 16, 2015

Training log - Week ending 2/15/15

This week was 70 miles of running, 3 "miles" of pool-running and 4000 yards of swimming  -- training log is here.

And....winter keeps trying to screw with our training.  Of course, the weather we're dealing with in the mid-Atlantic is NOTHING like what people in the upper midwest and northeast are suffering through, but it's still somewhat challenging.

Despite the weather, I managed to have a decent week.  Tuesday morning's track workout was in a balmy 30 degrees - relatively warm, but still cold enough for the track to be slightly slick.  I wore my Mizuno Hitogamis for the workout, which turned out to be a poor choice - I never was able to get a good grip on the track.  (right now I'm running in both Adidas and Mizuno shoes, and the Adidas shoes consistently seem to have MUCH better traction in slick conditions).

This was actually a good thing, though - concerns about slipping kept me from running the workout too fast - instead I hit the right effort level and left feeling really good about it.  Of course, my hamstrings were also pretty tight that afternoon and the next day, but a massage and some careful running helped those.

By Friday, temps had dropped back down into the mid-teens - perfect for tempo (or not).  Gusty winds that pushed us all over the place added a bit of challenge.  I still had a pretty good workout - after a careful start I hit a steady rhythm and just cruised, swapping off the lead every 3 laps with a friend.  I did note that in these super cold temps, I need to be extra careful to start the tempo off slow (I did the first two laps at marathon pace before dropping the pace down) and also to get an adequate warm-up (at least 30 minutes jogging for me when it's this cold).  It's challenging, though - when it's really cold is both when I most need a lengthy warm-up and when I most procrastinate actually getting out there.


This looks so fun.
I wish I could have done it.

Since she hadn't won yet, Mother Nature threw a mean Sunday at us.  Temperatures were forecast to be in the single digits, with winds from the northwest at 30-40mph sustained, with gusts to 50 or more.  Of course, the DC area also has a very long trail - the W&OD - that runs slightly downhill from northwest to southeast.  And the newly opened Metro Silver Line had a station very close to the W&OD, and about 16 miles from another metro station near my home.  So I hatched a brilliant plan to ride the Silver Line up to Reston and then enjoy 16 miles downhill with a 30-40 mph tailwind.

But Mother Nature wasn't to be denied - a Saturday night snow squall resulted in icy unsafe trails, so I abandoned this plan in favor of an easy double under the Whitehurst freeway.  *Sigh*.  It was neither as fun or as productive as a 16 mile progression, but at least it was something.  And that's part of winter training, I guess - taking advantage of the good days and being flexible about the bad.

Supposedly more tough weather is on the way for this week.  I'm stocking up on my sense of humor right now.

Dailies

Monday:   3 "miles" easy pool-running, some upperbody strengthwork and injury prevention work, and yoga; foam rolling at night.

Tuesday:  11 miles, including a descending stair workout of 2000, 1600, 1200, 800, 400 (8:03, 6:16, 4:39, 3:01, 1:25), followed by some injury prevention work and 1800 yards easy swimming.  Sport massage at night.

Wednesday: 12 miles very easy (8:51), followed by a yoga class.   Foam rolling at night

Thursday:   4 miles very easy (8:42), followed by a yoga class and then 5 miles very easy (8:30) home, plus some drills and strides, and some upperbody strengthwork and injury prevention work.  Foam rolling at night.

Friday:  11 miles, including a tempo workout of 6400m (~4 miles) in 26:39 (6:48/6:39/6:37/6:35) followed by injury prevention work and 1500 yards easy swimming.  Foam rolling at night.

Saturday:   11 miles easy (8:32), followed by drills and strides, and upper body strengthwork/injury prevention work.  Foam rolling at night.

Sunday:  9.5 miles very easy (8:46) mostly under the Whitehurst.  Followed with a yoga class and then headed back out for another 6.5 under the Whitehurst (9:02 pace).  Followed with some injury prevention work and then 700 yards quick shakeout swimming.  Foam rolling at night.

Tuesday, February 10, 2015

Injury prevention work- the 2015 edition - part 1.

As the astute reader may have noticed, (I'll confess, I had to Google "astute"), I frequently reference "injury prevention work" in my weekly log?  So....what exactly is that?

(several people have asked me just that question - hence this series of posts).

Well...it's a lot of things.  As an injury prone runner, I probably spend nearly as much time on injury prevention work as I do running.  "Injury prevention - it's a lifestyle choice."  Or something like that. 

It probably works best to break this discussion into categories - mainly pre-run prep, daily maintenance, and regular strengthening (done 1-3 times a week).  In describing them, I'll hit one per post, starting with today's post on pre-run prep.

Pre-run Prep:

These are the exercises I do before every run, to get me ready to run.  I'm a bit hesitant to publish them, not because they're secret or proprietary, but since they are what I need in order to be ready to run.  They are focused on my weaknesses and imbalances.  I strongly doubt any other runner has exactly my imbalances; we all have our own little issues.  So take this as an example of what one person does, rather than a specific model to emulate.

My specific issues are: hip flexors that get very tight and pull stuff out of alignment; glutes that like to turn off (especially right); a pelvis that likes to get slightly twisted; and a right ankle that likes to "lock up."  If I run with these issues acting up, at best it's a lousy run where I feel like I'm driving a car with a flat tire; at worst I get injured.  So they need to get fixed.  Again, and again, and again.  These exercises are not optional - if I oversleep, I just run less so I can fit them in before.

Hip Flexors: My prep starts with stretching out my psoas and quads - ideally stretching each for a minute (so total of 4 minutes and change here).   For the quads, I use a shortened version of the "couch stretch" (again, just a minute).  For the psoas, I use the "kneeling hip flexor stretch" shown here.  (note - sometimes if my knees are a bit tender I do a standing quad stretch in lieu of the couch stretch - not bearing weight on my knee makes the stretch a bit gentler on the tendons in that area).

Ankle: After that, a pre-flight check.  As I noted, my right ankle likes to lock up - lax ligaments (much tightened by prp/prolo, but still not perfect) allow bones to shift slightly, especially my tibia and fibula.  The shifted bone/s then block my ankle joint, somewhat akin to a rock getting stuck in a hinge.  This has the expected result - my ankle can't dorsiflex the way it should, which throws my whole gait off.  Imagine running with a pebble stuck in the front of your ankle - that's almost exactly what it feels like.

So, pre-run, I need to make sure the ankle's working.  I start by performing a lunge with my right foot forward.  Is my ankle moving freely forward in a full range of motion, or is it blocked, causing my shin to collapse to one side or the other if I try to force it?  If the latter, then I need to fix it, which I do via this exercise and a looped yoga strap I keep tied to a piece of heavy furniture.  Essentially I step into the loop of the strap so that the strap lies against the front of my ankle, and then gently flex my ankle by squatting/lunging.  I repeat the "talo-crural" mobilization and the test lunges until the ankle's behaving itself.  Credit to Sport and Spinal PT of DC and Robert Gillanders for teaching me this one.

(occasionally my ankle also locks up mid run - if that happens I can also do a bastardized version of the mobilization by using my hand to replicate the band across the front of the ankle.)

Hip/pelvis alignment:  My next step is to check my hips and make sure everything's straight there.  I do this by performing this "running man" exercise that I learned at Capitol Rehab in Arlington.  If everything's good (about half the time), then I perform the exercise equally well on both sides.  If I'm out of whack, then I balance very well on my left, and struggle on my right.

I fix this by realigning - I lay on my back, with my hip and knees both flexed at 90 degrees, and run a stick in front of my left quad and behind my right hamstring, holding each of the stick ends with my hands.  Then I simultaneously pull my left quad in towards me while contracting the right glute to drive the right leg out, with each leg pressing against the stick.   Hold for 3-5 seconds, and then repeat a few times.  Follow this up by letting my feet fall to the floor as if I was going to do a bridge, and sticking a yoga block between my knees.  Squeeze the block hard for a few reps of 3-5 seconds - at some point I usually feel a satisfying "pop".

Then get up and repeat the running man exercise.  If I'm balanced, then yay.  If not, back to the floor for another round.

Glutes:  Finally, after hips and ankle are good, I activate my glutes.  I do this by returning to the floor in prep for bridge pose - back and feet on floor, knees flexed.  I then pull one knee into my chest, which forces me to hold my back in a neutral position so that I have to use my glute (otherwise I end up using my back).  Then I perform a one legged bridge, making sure that I feel the glute firing, and repeating until the glute is working without me needing to think too hard about it.

After all this, I'm ready to run.  Of course, if I have a long car ride between now and my run, I may have to repeat some of this once I'm on site, but it's much abbreviated.

***

How much time does it all take?  Well, I generally allow about 25 minutes in the morning for it.  I generally don't need all that - it really depends on how I am.  If I'm training really heavily, or (ironically) have slept really soundly, then it takes more time to get going - everything's just so stiff.  The good thing about occasional insomnia is that when I do get out of bed, it doesn't take too much prep to get stuff working.

Murphy's law does dictate that if I don't allow for the full 25 minutes in my morning pre-run, then I will need that time.  And that means that I end up late for (or skipping) the run.  I hate missing runs, but it's better to skip a run than to run with my body out of whack and get injured.  One unplanned day off is better than several.

Coming next week: my daily routine.



Sunday, February 8, 2015

Training log - Week ending 2/8/2015

This week was 74 miles of running and 2000 yards of swimming  -- training log is here.

Another week that was disrupted by travel.  After running a half marathon in 18 degrees and strong headwinds (and ice underfoot) last weekend, I caught a flight to Tampa.  Tuesday morning was perfect running weather - mid-40s - I laughed at the native Tampons (yes, I know they prefer "Tampanians" but it's my blog) as they bundled in puffy parkas and head scarves.  I thought they were crazy for their choice of attire, I'm sure they thought the same of me in my light long sleeve t-shirt and shorts.
View from my hotel room showing
part of the trail I ran on.  Not bad.

By Thursday morning, it was in the mid-60s and humid for my easy run.  And I was starting to get acclimated.  Just in time to fly back to DC for Friday morning's track workout in (you guessed it) 18 degrees.  At least this time there was no wind and no ice.

My workouts this week were surprisingly fast.  Friday's track workout felt sluggish and slow, but in comparing it to others this year, it was one of my quickest.  And Sunday's 4-3-2-1 workout was shockingly fast.  Part of it is because I had a good group to work with; part is because I'm getting fitter, and part is because I ran it too fast - much closer to half marathon pace than full.  Mea culpa.  (in fairness, I didn't feel like I was straining or struggling during the workout, though I was working hard.)

While I'm a bit annoyed at myself for running the workout too fast, I'm also thrilled with it, simply because I couldn't have run those paces in this workout two weeks ago. It's evidence that my fitness is really on the right track, rather than stalling as it did last fall.  And I think a lot of that is the result of keeping my workouts under control (today obviously excluded) and my easy days easy.

Now I just need to continue to keep stuff under control.  Which gets hard when you sense things are starting to bloom.


Dailies

Monday:   3.5 miles very easy to yoga (9:12 pace), followed by yoga, another 5 miles easy home (8:35 pace), and then a bit of upper body strengthwork and injury prevention work plus foam rolling, before catching a plane to Tampa.
Tampa's version of a hill.
The bridge part of
the Courtney Campbell Causeway.

Tuesday:  12.5 miles out and back on the Courtney Campbell Causeway.  Most of this run was easy, but did open up a bit on the bridge/hill each way to add some quality in.  Also did a bit of progression, with the last 2.5 miles back at 6:42 pace.  Followed with some drills/strides.  In the afternoon, faked some foam rolling using a barbell and a tennis ball in the hotel gym.


Wednesday: 7 miles very easy (9:01), followed by some upperbody strengthwork and injury prevention work.

Thursday:   8.5 miles very easy (9:02), along with some drills/strides.  Weather was mid-60s and light rain.  Flew back to DC in afternoon and foam rolled at home.

Friday:  10 miles, including a workout of 3200 tempo +1600 hard (~5 minutes jogging rest between each).  Splits were 12:54 (6:24/6:30) and 6:13.   Followed with injury prevention work and 1000 yards easy swimming.  Foam rolling at night.

Saturday:   10 miles very easy (8:39), followed by drills and strides, and upper body strengthwork/injury prevention work.  Foam rolling at night.

Sunday:  17 miles as a "4-3-2-1" workout - segments of 4, 3, 2, and 1 mile at marathon pace, each separated by one mile easy.  Splits were:

4 mile: 27:39 (6:58/6:59/6:58/6:44 - average pace 6:55)
3 mile: 20:32 (6:57/6:48/6:47- average pace 6:51)
2 mile: 13:31 (6:44/6:37 - average pace 6:41)
1 mile: 6:21
Followed with a yoga class and then 1000 yards quick shakeout swimming.  Foam rolling at night.

Monday, February 2, 2015

Training log - Week ending 2/01/2015

This week was 44 miles of running, 3 "miles" of pool-running and 4000 yards of swimming  -- training log is here.

Most wintry weather this week.    But that’s OK – it honestly pales next to what people up north are dealing with.  Tuesday was supposed to be a pyramid workout on the track, which was cancelled due to a poorly timed overnight snowstorm.  Fortunately, my coach agreed to do a make-up workout on Wednesday under the Whitehurst Freeway (once again). 

The weather was better on Friday morning, but I skipped tempo in favor of a half-marathon on Saturday as a rustbuster.  I didn’t care about the time as much as I cared about getting a race-level effort in – I haven’t raced since Philly in November, so this was much needed.   

As for why I picked a half?  Well, there were several reasons.  I find that racing halves and 10 milers does wonderful things for me fitness-wise; more so than any other distance.   Additionally, I want to focus on this distance this spring, so I liked doing one to get more of a feel for the pacing of this distance (which is something I still struggle with, despite having run quite a few of them).  Finally, I’m in Tampa for work most of this coming week, and will have to cut back on the training due to other commitments.  Since I'd skip the Tuesday workout anyway after running a half, it made sense to time the race with a business trip.

I was fairly happy with the half.  On paper, it’s one of my slowest times ever, but despite that it was a good race – the conditions made the time irrelevant.  I was pretty happy with the effort I put in, and I feel good about the direction my fitness is going.

I also did some “continuing education” work this week.  I took Wednesday afternoon off from work and indulged in a personal training session focused on identifying issues with my squat.  Why is this relevant to running?  Because the flaws in my squat are essentially the same flaws in my running gait.   After doing an eval, Julie showed me several moves I’ll be incorporating, including the "RKC plank,"squatting with a band around my knees to promote proper form, and more lateral work (side steps, side lunges, etc). 

(and yes, the astute reader will note that on the Wednesday before a Saturday half-marathon I did a hard running workout followed by a personal trainer session focused on squatting.  Absolutely, I would have never done either so close to the race if the half had been a goal race.  But since it wasn’t, and I cared more about the act of racing than the end result, I went ahead.  I don’t think it affected my performance that much anyway)

Similarly, on Saturday (post race and defrosting) I attended a “yoga therapeutics” seminar focused on foot and ankles.   The first part was just a quick walkthrough the basic structures of the foot/ankle – given my history of injury, I’m very familiar with this stuff, to the point where it was a bit disconcerting to realize that not everyone knows that the post tib is on the medial side and the peroneal is on the lateral side, or that there is more than one calf muscle (heck, there were people who didn't know what the metatarsals were - which is kinda mindboggling to me - but then again, these weren't runners).  The latter half of the seminar focused on therapeutic exercises for the ankle, including some yoga poses with a tennis ball under the heel that were pretty cool (basically, that’s it – do warrior one and two with a tennis ball under your heel and note how it changes your stability).

As I noted, I’m in Tampa for much of this week.  I’ll fit in what I can, and hopefully be back on the track in Northern Virginia on Friday.

Dailies

Monday:   Yoga, some upperbody strengthwork and injury prevention work, and 3 "miles" easy pool-running; foam rolling at night.

Tuesday:  Workout was cancelled, so ran 12 miles very easy (8:35 pace) a bit later in the morning (huge thanks to Arlington Country for clearing the trails so quickly). Foam rolling in afternoon.

Wednesday: 9.5 miles, including a workout under the Whitehurst freeway of 4 repeats of a loop around 1300-1350 in distance (each rep was bit over 5 minutes) with 2 minute recovery.  Followed with some injury prevention work and 1100 yards easy swimming.  Personal training session and sports massage in afternoon.

Thursday:   7.5 miles very easy (9:03), plus some drills and strides.  Foam rolling at night.

Friday:  Off, except for some injury prevention work and foam rolling.

Saturday:   2 mile warm-up and then a half-marathon in 1:32:07.  Yoga therapeutics seminar in the afternoon; foam rolling at night.

Sunday:  In the morning, 2900 yards of swimming, including a lot of drills.  Yoga and foam rolling in the afternoon.

Sunday, February 1, 2015

Race Report: High Cloud-Snapple Half Marathon, January 31, 2015

I ran the High Cloud-Snapple Half Marathon on the C&O canal towpath this morning, finishing in a time of 1:32:07 by my watch - good enough for third female overall.  I'll take it.

It seems like most real bloggers include lots of pictures in their posts, so I'll start with one:
Does it get more cliched than the winter car temperature photo?

18 degrees and a steady wind from the northwest of 20 MPH was what was forecast for the race.  The temperature forecast was right on the money, though fortunately the wind was milder.

This presented a bit of a conundrum, since I've never raced in temperatures this cold, being a delicate flower child of the mid-Atlantic (I know people in New England do it all the time).  I was pretty sure I'd be wearing tights instead of shorts - 30 is my cut-off there.  But I really wasn't sure how much to bundle up on top - too little and I'd obviously freeze; too much and I'd first sweat and then freeze.

After discussing with my coach, I opted to go with a long sleeve t-shirt over sports bra on top and tights on the bottom.  (spoiler - it was the right choice).  And mittens.  My big honking mittens that look like boxing gloves, with handwarmers inside.  I also carried a water bottle with me.  I usually do this anyway, but it was especially important this time - when I try to drink from water stations I usually end up wearing most of it.  I REALLY didn't want to deal with that today.

So, dressed thusly, plus a big sweatshirt on top and my big fuzzy headband, I arrived, picked up my number, and sat in my car for as long as I could before going out for my warm-up jog.

I wasn't sure how much to jog - it usually takes me about 3 miles to warm-up, but I also didn't want to run up too much before the half.  In warmer weather, I usually do about 2 miles pre-race and then use the first few miles of the half to get up to speed.   I stuck with that plan here,  jogging a slow two miles plus a few drills before lining up. 

I was pretty happy to note that a) the wind wasn't horrible and b) the towpath seemed pretty clear of ice.  The C&O canal towpath, though technically a trail, is a smooth flat crushed stone surface that can be as fast as a road course.  IF it's not frozen into ruts or covered with ice.  Based on my warm-up, neither seemed to be the case here.

The race start was delayed a few minutes (understandable, everyone was moving slowly) and then a few minutes more as they played what has to be the LONGEST version of the National Anthem I've ever heard.  I like my country as much as the next person, but they really do need a PDQ version for certain situations.  Something like:

"Oh say can you see, the home of the brave!" 

and then LET MY RUNNING PEOPLE GO.

Finally, we were off.  And I (stupidly) sprinted.  I think part of it was that I was really cold and just trying to get moving; part of it was that I haven't raced in forever, and when I'm rusty, I tend to get insecure, not trust my own sense of pacing, and go out too fast.  Mea frosty culpa.

So...went out too fast, but came to my senses and backed off after about half a mile.  My breathing was a bit ragged between the cold and the hard surge, but all I could do was relax and work with it (and remember that that's why you don't sprint off of the line, Cris)  Two other women passed me as soon as I eased off, but I just let them go - I'd either catch them later, or not - it'd be stupid to hang with them now.

My attempt to take a picture of the icy trail post race.
It ended up being evidence not of the ice but of the fact
that my hands were too cold to use my cell.
About that time we hit the first major ice patch.  I had been happy to see a clear towpath during my warm-up, but apparently that was misleading - there were significant patches of ice spread throughout the course.  Some were fairly short - 6-7 steps; others were as long as 50 meters.  Particularly troublesome were the areas near the locks on the canal - those tended to be spans of ice and hard ruts.  Oh well - we all ran on the same course, so wasn't like I was any more disadvantaged than anyone else.

It did change the dynamic of the race, though - rather than being a steady hard effort, it became segments of hard running interupted by "quick feet" drills as I tried to traverse the icy patch quickly while not wiping out hard.  Similarly, there were patches of hard ruts where I had to slow and pick my footing carefully, lest I roll an ankle (which happened once anyway).

(Two things I noted post race were a) that I wasn't as exhausted as I normally am post half, though I did race it all out; and b) that my shoulders were the sorest part of my body.   I think both are due to the conditions - the footing meant that I had multiple "rest breaks" aerobically during the race; and my bad habit of tensing up my shoulders hit full force everytime I tried to maintain my balance on an icy patch.)

So I continued on, keeping the two females ahead of me in sight (though far ahead - they had opened a gap).  The race had gotten fairly spread out, so we were running in a long single file - which worked well, given the terrain issues.  Around the time we hit the half way point and the turn around I started feeling a bit better - less cold and stiff - and I was starting to close the gap on the second place woman.  However, my right shoe was also getting loose.  Argh - I wasn't making it another 6 miles on this shoe, so I pulled off to the side at the next icy patch.  I reasoned that since I had to slow there anyways, it was the best place to stop.

Unfortunately, what I thought would be a 10 second stop ended up being closer to 50 - once I got my mittens off, I couldn't get my hands to work to tie my shoe.  And then I couldn't get my mittens back on at all - the liner had gotten pulled out and wadded up, and my hands were too cold to get the liner back in.  Finally, I got them on somehow, using my fists and teeth.  They were backwards with my hands balled up in fists, but they were on, and I was off (less my water bottle).

The bad news was that the other two women were out of sight now; the good news was that at least I had been passed by a few men, which gave me someone to chase down and focus on for the next few miles.  The tailwind that we had was now a headwind, but I knew I only had to deal with it for a few miles.  It did gust pretty hard at times, almost stopping me in my tracks (or so it seemed), but then it would ease.  It was good practice in working through a bad patch in a race.

With two miles to go, I had passed all the guys who had passed me, and couldn't see anyone ahead.  Basically, I was running completely solo.  Normally it would be hard to maintain motivation here - I doubted I'd catch the women ahead in the next two miles, and I was sure there was no one behind me.  And this was not going to be a PR at all.  But....I just wanted this to be over, so I kept pushing, easing off the gas only when I had to tapdance over yet another patch of ice.

Finally, I saw the marker for mile 13, and the finish behind it.  I debated whether to try to kick for a second, since it really served no purpose.  But...the purpose of doing this race was to RACE, and part of racing is finding that extra gear when you really don't want to.  So I sucked it up and kicked for the practice, and then it was over.

Congratulated the second place girl (couldn't find the first) and hightailed it to my car.   After defrosting for about ten minutes, I headed to the the little finisher's festival and enjoyed some frozen bananas.  (I'm not sure that was the intent, but they were delicious - bananas are always best when frozen).  Then I headed home, with a brief detour at one of the locks to retrieve my lost water bottle and attempt to take pictures of the ice.

When I checked my splits on my Garmin, they were all over the place.  After downloading them, I realized that that was in part because the mile markers were all over the place.  Rather than attempt to make sense of them, I've just cut and pasted the actual splits here.  The effect of the wind really shows here in the second half.  I've also included my cadence so number geeks can note my high cadence.  180 is supposed to be "ideal"; I have no idea whether mid-to high 190s is "good" or "too high."

 


Other notes:

  • Got to the race around 7:45 am - early, but I knew parking was limited.  This was just about the perfect time, as it seemed like most other people started showing around 8 or 8:15.
  • I was wondering how I would handle the cold - I think I actually handled it pretty well.  It slowed me, but probably not to the extent it slowed others.  And wearing a long sleeve t-shirt over tights was the perfect attire for this weather.
  • If I had to do it again, I'd try screw shoes for this race.  I've never run in them before, because even in bad weather a fair amount of my running is on bare pavement.  But here, on a crushed stone path with stretches of ice, they would have been perfect.  Though my Adidas Boston Boosts weren't too bad on the ice.
  • I wish I had warmed up for longer pre-race.
  • I need better mittens - ones with a liner that doesn't pull out and wad up.
  • This race had some of the best volunteers ever.  In conditions like this, running is far easier than standing there handing out cups of water.  I can't believe how good they were, and how positive they were in their cheering.
  • One puff of foradil (asthma meds) in the morning pre-race.  One gel half-way through.


Sunday, January 25, 2015

Training log - Week ending 1/25/2015

This week was 68 miles of running, 5 "miles" of pool-running and 3000 yards of swimming  -- training log is here.

This week was fun, in that it illustrated just how much of a difference weather conditions can make.

For much of the week I was in chilly DC, which was just about perfect temperature for running.  But I flew down to Tampa on Wednesday for a two day conference, returning on Friday afternoon.  Which meant that I did Friday's scheduled workout of two miles at tempo/half-mile jog/one mile hard in Florida, on a bike trail abutting Old Tampa Bay.

It was tough getting out there,
but I dug deep.
Tampa in the morning was in the high 60s temperature-wise, with noticeable though not oppressive humidity.  Nothing horrible, but still a shock to my January-in-DC prepped system.  Of course, this was no reason not to run the workout, since I was doing it by effort anyway, rather than targeting a pace.  So I donned my big girl panties and started.

(I appreciate your thoughts and well wishes, BTW.  Few things are more emotionally draining then having to travel to Florida in January, and then having to run your workout along a beach while you're there.  *insert inspiring twitter-esque statement followed by #HTFU*)

I ended up running the two mile in about the same pace I had run the previous week, and with the same perceived effort.  That was a pleasant surprise, given the summer-like weather, and I started to feel really positive about my fitness. 

I continued on, jogging the half mile recovery, then turned around to start the hard mile and realized I had been benefitting from a roughly 20 MPH tailwind....  And that was how I ended up doing my "hard" mile at a pace 10 seconds slower than I had just held for my tempo two miler...

Returned to DC, and did my coach's "4-3-2-1" marathon pace workout on Sunday in absolutely perfect weather.  Let's do some geeky number crunching.

  • Friday: temp of 67, dew point low 60s, strong headwind.  Ran the mile in 6:44 as the second part of what should have been a fairly easy workout, with a heart rate that maxed out at 182.  Perceived exertion: "this sucks."
  • Sunday: temp of 40, dew point in the 20s, no wind.  Ran a mile in 6:35 (after having already put 15 miles in for the day), with a HR that maxed out at 170.  Perceived exertion: "this is kinda fun - I love this workout."
Lesson: paces never tell the whole story.


Dailies

Monday:   5 "miles" easy pool-running, some upperbody strengthwork and injury prevention work, and yoga; foam rolling at night.

Tuesday:  10.5 miles, including 7x800 (3:05, 3:02, 3:00, 2:59, 2:59, 2:57, 3:00, followed by some injury prevention work and 2000 yards easy swimming.  Foam rolling at night.

Wednesday: 3.5 miles very easy (9:08), followed by a yoga class and then 10 miles very easy (8:40), followed by 4 hill sprints. Foam rolling right after, then caught plane to Tampa.

Thursday:   6 miles very easy (9:08), followed by some drills, some upperbody strengthwork and injury prevention work, and foam rolling.

Friday:  11 miles, including a workout of 3200 tempo +1600 hard (~5 minutes jogging rest between each).  Splits were 13:09 (6:38/6:31) and 6:44.   Flew back to DC in afternoon, and foam-rolled when I got home.

Saturday:   10 miles easy (8:18), followed by drills and strides, and upper body strengthwork/injury prevention work.  Foam rolling at night.

Sunday:  17 miles as a "4-3-2-1" workout - segments of 4, 3, 2, and 1 mile at marathon pace, each separated by one mile easy.  Splits were:

4 mile: 28:04 (7:06/7:00/6:58/7:00) ~7:01 pace
3 mile: 20:55 (7:03/6:57/6:55) ~ 6:58 pace
2 mile: 13:34 (6:49/6:45) ~ 6:47 pace
1 mile: 6:35

This was much faster then I was planning, but the perceived effort and heart rate were right where they should have been, and I was able to speak in complete sentences, so I went with it.  Followed with a yoga class and then 1000 yards quick shakeout swimming.  Foam rolling at night.

Monday, January 19, 2015

Training log - Week ending 1/18/15

This week was 66 miles of running, 4 "miles" of pool-running and 4000 yards of swimming  -- training log is here.

Another week in the books.  I'm starting to feel a lot stronger and fitter, which is nice.

I think this improved sense of fitness relates to how I've been approaching this spring.  More specifically, one of my big goals right now is to keep the pace of my workouts under control to the point where I feel like I'm slacking off.  It's a leap of faith, but it seems to be working well for me - I'm seeing gains from week to week.

As background for why I'm "blowing off" my workouts - I've kept my training log since I first started running back in 2007.  With a record that long, I can browse back through it and identify trends.  There are a few things that seem to be correlated with my best fitness at the 5K-half distance: 

1) consistent weekly mileage in the low to mid 60s;
2) regular long runs of 16-17 miles (just slightly over 2 hours), run as a progression;
3) focusing more on the volume of my workouts than the speed - eight to ten 800m repeats at a controlled pace do more for me then six repeats at lung searing effort.
4) running my workouts at about 75% effort - trying to stay relaxed and resisting the temptation to dig deep or try to hang onto a pack.
5) racing at 95% effort, rather than giving it my all.

[what's correlated with failure/injury? Short hard running (mile races, 200s), slacking off on yoga/crosstraining, lack of a weekly long run, balls to wall track workouts, low weekly mileage, back to back days of hard running, aggressive plyometrics, stress at work, lack of sleep, not eating protein post workout]

The first two are easy; the third is a bit harder, in part because the final two points are very challenging for me.  I tend to be a "give it everything you got every single time" type person, which makes it very hard to keep the brakes on.  Especially when my teammates are digging deep - I feel like I'm abandoning them.  But running my workouts hard seems to fry me - it's too much stress for me to recover from before the next workout, and so I dig myself into a hole, and don't improve.

I can see how other runners who are more explosive or younger can see greater gains from working hard in their training and being willing to hurt a bit.  But for me, the optimal workout effort is where I feel sheepish because I'm not working anywhere near as hard as I could, or as others are.  And that's the effort I'm really trying to target the next few weeks.

Dailies

Monday:   Yoga, some upperbody strengthwork and injury prevention work, and 4 "miles" easy pool-running; foam rolling at night.

Tuesday:  11.5 miles, including 8 hill repeats, followed by some injury prevention work and 1200 yards easy swimming.  Sports massage in afternoon.
Wednesday: 10.5 miles very easy (9:09), followed by a yoga class. Foam rolling in afternoon.

Thursday:   4 miles very easy (9:03), followed by a yoga class.  Later, another 4 miles very easy (8:39), and some upperbody strengthwork and injury prevention work,.  Foam rolling at night.

Friday:  10 miles, including a cruise interval workout of 2x3200+1600 (~5 minutes jogging rest between each).  Splits were 13:16 (6:40/6:36); 13:06 (6:37/6:29); and 6:17.   Followed with some injury prevention work and 1700 yards easy swimming.    Foam rolling at night.

Saturday:   10 miles easy (8:27), followed by  upper body strengthwork/injury prevention work.  Foam rolling at night.

Sunday:  16 miles mostly easy, but with the last 4.5 at 7:32 pace.  Then bolted home for hot shower (it was 35 degrees and steady rain, and I stupidly ran in a long sleeve t-shirt and shorts under the assumption that the rain would be clearing soon - it didn't).  In the afternoon did some injury prevention work, a yoga class, and 1100 yards easy swimming.  Foam rolling at night.

Sunday, January 11, 2015

Training log - Week ending 1/11/2015

This week was 66 miles of running and 3000 yards of swimming  -- training log is here.

Surprisingly, this ended up being a solid week of training.  Surprising because of the weather we had - a snowstorm on Tuesday morning was responsible for cancelling my team's hill workout on Tuesday, and also messing up many of the local running routes through the rest of the week.  A blast of abnormally cold weather (single digits aren't normal for DC, even in January) added some more complexity.


Fear not, though, intrepid reader.  In DC, we have a great resource - the Whitehurst Freeway. 
We don't run on the freeway itself, but this elevated highway has another road directly under it - Water Street - which is always free of snow and ice.  So that's where we run when nowhere else is open. 

Runs under the Whitehurst are always time/effort based, because there's no good way to assess distance/pace.  Garmins don't get good signal under it, and you have to vary your route enough with each lap (dodging cars, other runners, pot holes) that you can't just treat it like a trail or track.  For myself, when doing easy runs I just assume that every 8:30 minutes is a mile; workouts are done by running between certain landmarks, but focusing on effort and feel.

I spent a lot of time under the Whitehurst this week.  On Tuesday morning I ran there because it was literally the only outside option (I can mentally handle treadmills, but they often seem to aggravate my ankle issues - I think it's the softness of the belt, among other things).  I had initially planned on just running easy on Tuesday, but about 20 minutes into the run I was a) cold, b) lonely and bored, and c) thinking way too much about my recently departed kitty.  So I ended up doing intervals not out of dedication, but rather because intervals would be a warming diversion.

Wednesday we ran some under the Whitehurst as well, though we also explored the sidewalks of DC
What the track looked like
post snow-storm.
(still treacherous in parts).  Thursday I ran on the beautifully cleared trails of Arlington County, but Friday I went back to Georgetown and a cleared waterfront trail for a tempo workout with my team.  I have to admit, I'd much rather do a tempo on the Georgetown waterfront than the track - it was much more visually interesting, and lacked the constant turning of the track. 

By the weekend, the trails of DC were mostly passable (with some bad sections), so we did our long runs "normally," though I ended up having to split my marathon effort section on my Sunday long run into sections, due to the occasional lengthy patch of ice.


Dailies

Monday:   Yoga and some injury prevention/strengthwork; foam rolling at night.

Tuesday:  an estimated 11 miles, including a workout under the Whitehurst of 10x~660m (about 2:30-2:50 in time) with 2:00 recoveries. (splits were 2:48, 2:42, 2:41, 2:41, 2:39, 2:35, 2:36, 2:35, 2:36, 2:29).  Followed with lower body strengthwork and injury prevention work, plus 800 yards swimming.  Foam rolling at night
 
Wednesday: 11 miles very easy (9:11 pace), followed by a yoga class. Sports massage at night.

Thursday:   A yoga class followed by 8 miles very easy (9:08).  Foam rolling at night.

Friday:  An estimated 11.5 miles, including a tempo effort workout of a bit over 5 miles (4 laps, with each lap ~1.33 miles).  Splits for the four laps were 9:25, 9:10, 9:05, and 9:08 (but added a bit on to the last lap, so most likely my last lap was actually the fastest).  Followed with lower body strengthwork and injury prevention work, plus 1200 yards swimming.  Foam rolling at night.

Saturday:   In the morning, 10 miles very easy run (8:37) followed by a quick upper body strength/injury prevention workout and some foam rolling.
 
Sunday:  14.5 miles, mostly easy/moderate, but with segments towards the end of ~2.5 miles at 6:59 pace and ~1.5 miles at 7:04 pace, split by about a half mile jogging carefully over ice).  Followed with yoga.  In the afternoon did 1000 yards easy swimming, plus some foam rolling.   

Tuesday, January 6, 2015

Training log - Week ending 1/4/2015

This week was 58 miles of running, 5 "miles" of pool-running, 3 "miles" on the arc-trainer, and 4000 yards of swimming  -- training log is here.

I lost Mina this week.  That's pretty much it. 

Dailies

Monday:   Yoga, some injury prevention/strengthwork, and 3 "miles" on the arc-trainer for the "fun" of it; foam rolling at night.

Tuesday:  5 miles very easy (8:43 pace), a yoga class, and some injury prevention work/lower body strength work.  Later did another 6 miles easy (8:38).  Foam rolling at night
 
Wednesday: 12 miles very easy (8:34 pace), followed by 2000 yards of swimming. Foam rolling in afternoon.

Thursday:   6 miles very easy (8:32) followed by a yoga class and some upper body strengthwork/injury prevention work.  Foam rolling at night.

Friday:  10 miles, including 5K at tempo effort (21:25 - 6:59/6:53/6:47/0:46) followed by a mile hard (6:12).  Foam rolling at night.

Saturday:   In the morning, 5 "miles" pool-running (elected to stick to the pool since I wasn't really focused enough mentally to be safe running outside) plus a yoga class.  In the afternoon did a 4 mile very easy run (8:32) followed by foam rolling.
 
Sunday:  14 miles, mostly easy, but with the last 3 at marathon effort (averaging 7:09).  Followed with yoga and 750 yards easy swimming.   Foam rolling in the evening.

Sunday, January 4, 2015

Mina

Mom gave me this framed cartoon back in 2001.


My weakness is that I want to save them all.

Which made that visit to Washington Animal Rescue League such a challenge.  This was back in 2000, when WARL still let you roam a room where different cats were in individual cages, their names and a brief personality description on front.

But I could only take one, and so I had a choice to make.  I struggled.  Until I decided that I'd just pick the cat least likely to be adopted otherwise.  That was one "Socks" - a black adult female, 18 months old, who glowered and hissed from the back of her cage. 

Socks' description was less than enticing - "not appropriate for families with children," "not appropriate for homes with other pets."  There were other words too - I don't remember the exact phrasing, but it was essentially a diplomatic statement that those looking for lap kitties and close companions should choose elsewhere.

So I chose Socks.   I had just started my first "real job" as a first year associate at a large law firm, and I really couldn't offer attention.  What I could provide was shelter, food, water, and vet care, and that was apparently all Socks wanted.

So, I signed some forms and took Socks home in a borrowed carrier.  On the way, I decided to rename her "Aramina" - a tribute to my beloved childhood cat Arabella, who had also been very standoffish.

(I later found out that "Aramina" is also the name of a Filipino starlet, a town in Brazil, a town in Nigeria, and a Barbie doll.  Who knew?)

***

When I got home, I opened up the front door of the carrier.  The newly monikered Aramina made no attempt to exit, even when coaxed by food and water.  I gave her an hour or so, leaving the room, but when I returned, she hadn't moved. 

This was a problem, as the carrier had to be returned.  And I didn't want to kick off our relationship by forcibly dragging her from the one place she felt safe. 

After a few moments, I realized that the top of the carrier could be removed if I undid some screws.  So I took the carrier apart, prompting a black streak to exit stage right.

And that was the last I saw of Aramina for some time.  I knew she was there - the water and food bowls needed regular attention, and she had discovered the litter box on her own.  But other than the biological evidence, there was no sign of a cat.  Which was fine - I would have liked to have seen her once in a while, but I was also working pretty hard, and I hadn't expected anything more than a pet food bill and a litter box commitment. 

It was amusing - I would travel for work, and ask a friend to check the food/water/box while I was gone.  Invariably I'd get a call:

"I'm a bit worried - I haven't seen her once?  I think she's still there because the food's getting eaten, but I thought you should know...."

I'd laugh and reassure them that that was just Aramina, and everything was fine.

***

I can't quite remember when it happened, but at some point I started seeing a black object in the hallway, which would scamper off if I turned my head in her direction.  Then more baby steps.  She'd return my gaze.  She'd sit in the same room as me.  She'd watch as I topped off her food.

Then one day, she hopped on my couch.  It was awesome.  The cat I thought I'd never see had come so far.  Me and the shy little black kitty, sitting on opposite ends of the same couch.

She outdid herself again, soon after, tentatively crawling up on my lap.  After a shocked minute of silence, I held my finger out and she rubbed her head on it, and we were best friends.

Selfie - bedside reading mode enabled.
In fact, we were inseparable.  When I came home, she was in my lap.  When I showered, she'd hop up on the tub edge, between the shower curtain and the shower liner - as close as she could be without getting wet.  When I went to bed, she'd curl up on top of me as I read.  When I turned the light off, she'd hop off and do an inspection lap of the condo before hopping back onto my pillow and kneading the back of my neck with her claws (I learned to wrap my head and neck in a towel when sleeping).

***

And so we went on, best of friends.  I couldn't believe my luck.  So many emotionally rough moments in those first years - all the stresses of law firm life, 9/11, the sniper attacks.  And when I'd get teary in those horrible terrible times, she'd jump in my lap and purr with all her might while rubbing my face until I settled.

She'd still vanish for strangers.  Every time someone came over, be it repairman, friend, romantic visitor, and/or catsitter, they'd ask the same question.

"Are you sure there's a cat here?"

"Yes.  She's just a bit shy around strangers."

***

In early 2003, I took her in for a routine vet exam, and the vet noticed a murmur.  That led to an ultrasound appointment, and a diagnosis of an enlarged heart and tachycardia - hypertrophic cardiomyopathy ("HCM").  I asked the vet what the prognosis was - he evaded the question and told me we'd try betablockers to see if they made a difference.

And then I went home and looked up HCM on line.  And didn't like what I saw in terms of prognosis.   It was horrible - about two months earlier my horse Tony had been euthanized after he broke his leg in the field - I couldn't handle this again, so soon. 

I wasn't ready.  I was only in my 20s, and she was still so young.

But all I could do was faithfully pill her - a half pill in the morning and a quarter pill at night.  And so I did.  And when we came back for our follow-up ultrasound, her heart was much reduced in size and the heart rate notably slower.  The vet and I both beamed. 

***

And so time passed. Each year was borrowed time, treasured dearly. 

Brian and Mina, sacked out together.
Brian and I started dating and she fell in love with him too - running up to greet him when he entered, playing games with him, climbing over him like furniture when he sat down. 

When we went to bed, she'd cheerily clamber back and forth between the two of us before settling down for the night - either between us as a furry chaperone, or on my head like a fuzzy chapeau, purring with the utmost certainty that nothing else in the world mattered but her family and a warm bed.

***

In late 2012, I noticed that she was acting oddly.  Hiding under furniture and walking like she was hung over.  It was Sunday, so I ran her over to the emergency vet clinic, where she was hospitalized for days with a diagnosis that finally resolved as chronic kidney disease.  It was scary and horrible -  her values kept falling and she refused to eat. 

I wasn't ready for this.  It was too soon.  I was only in my 30s, and she was still so young.

But all I could do was tearfully ask if I was allowed to visit her in the ICU before she passed.  Apparently, there was no restriction on owners in the ICU (I was confused) and so I came immediately.  And when I showed up, she raised her head weakly, then lumbered over to rub my face, before turning to start nibbling at her food dish, to the great excitement of the vet on duty.
Mina in the ICU

Her values started improving immediately, and a day later she was released to my care, along with instructions to give her a 1/4 tab of Pepsid twice a day, as well as subcutaneous injections of fluids to keep her adequately hydrated. 

I was a bit nervous about giving her shots, especially by myself with no one to restrain her, but there was nothing else to do but try.  And amazingly enough, it quickly became easy and routine.  Just draw the fluids, scruff her, inject her, and toss her a treat while disposing of the needle in the sharps box.

It was a game to her sometimes though - she knew when it was that time, and she'd trot off with her tail high like a flag, making me chase her from room to room until I'd finally trap her.  That was only when I was healthy, though.  If I was injured and hobbling, or very stiff and sore from a race, she'd walk up to me when it was time for medication or shot, and let me pick her up, no fuss.

***

And so we continued on, pills in the morning and at night, shots every other day, borrowed time so very precious.  I'd get upset at something, and she'd purr until I settled.  She'd puke up stomach acid (not unusual for a kidney disease cat) or a hairball and I'd clean it.

And then the Monday before Christmas, I noticed a bit of blood in her stomach acid.  It was bright red (less concerning than dark), and I figured it was likely from a cut in her mouth.  But still worth calling the vet about.  The vet asked that I drop her off so they could check her out.

An x-ray and an ultrasound later, the news was grim.  She had significantly inflamed intestines and a tumor on her liver.  In a 16 year old cat, the most likely diagnosis was cancer, with palliative care the kindest choice.

And I wasn't ready.  I was only in my 40s, and she was still so young.

But all I could do was choose palliative care, order the pills, and go on.  And for the first days she thrived.  We had no prognosis for her, since we had no confirmed diagnosis.  But I grew hopeful as she acted younger and younger, more energetic, happier.


This is what you would have seen
if you were a webcam on
Friday afternoon, 2 pm.
And then, late on Friday afternoon, after a wonderful day spent with me working under her close supervision, she crashed.    She was gone quickly, saving me from the hard choice I was prepared for but dreading.  One final kindness from a shelter kitty who gave me so much more than I gave to her.

I wasn't ready. 

And I would never be ready, no matter how old I was. 

In the end, we're all imposters when it comes to handling loss.  And that's a good thing, I guess.

But it hurts like hell.

***

I wish there was some way I could have kept just a tiny bit of her forever.  I wish I was good with a camera.  I wish I could paint.  I wish I was better with words. 

I wish that "happily ever after" wasn't followed by "the end."

After all these years, I still can't believe how lucky I was.

Aramina - ?, 1999 to January 2, 2015