Monday, May 5, 2025

Training log - week ending 5/4/2025

 This week was 28 miles of running and 24 "miles" of pool-running.

It looks like my mileage dropped from last week, but that's only because the marathon was on Monday, which added to last week's total. 

This week was about ramping up my mileage and re-introducing some faster running with hills and short track intervals on Sunday.  When I don't run for a few days, I have to relearn the mechanics of how to run.  And when I don't run fast for a few days, I have to relearn how to run fast.

It's a lot easier for me to run fast on an incline than on flat ground - it's a combination of hill running requiring less hip extension/stride length and my balance feeling more stable going uphill. So mixing hills and track running was a good way to practice running faster where it's easier for me before trying to carry that over to the track.

I also spent this week adjusting to different shoes.  This is because I hope to run in at least two para-athlete track races this summer (the Hartford Nationals in July plus a track meet in May to get the required qualifying times.) For those meets I'm required to wear shoes with a stack height of 20 mm or less (this is changed from last year's limit of 24 mm). 

It's hard for me to shift between high stack supershoes and low stack shoes - I suspect this is because I'm always estimating where the ground is under my feet, and the stack of the shoe I'm running in affects the distance between my feet and the ground. When I run in high stack shoes, I make an educated guess that has to be recalculated for low stack shoes (and vice versa).

For this reason I've started working on that shift now - doing all my runs in older low stack shoes like the Adios 5 and the original Adidas SL to get used to no bounce and more ground feel. Unfortunately though those shoes are _lower_ in stack height, they're still not low enough to be legal - 20mm or less is a very thin-soled shoe

I've been looking for a track racing shoe that is legal, but does not have spikes. There are very few non-spike shoes that satisfy the 20mm requirement, but I've managed to locate a pair of the New Balance Pvlse, which is track legal. Hopefully I'll get a chance to test them this upcoming week.

One other thing I've been playing with is PNF stretching.  One of my issues is muscles that want to contract and stay tight even when I try to relax them.  Botox injections are a traditional treatment for this, but I don't want to get them for a few reasons - a) they're unpredictable and not a long term fix; b) I don't have one or two muscles that need relaxing, but all of them; and c) I'm concerned that deliberately weakening muscles will set me up for injury during very hard workouts or races.

PNF stretching (also known as contract and relax stretching) supposedly can temporarily pause the excessive neurological signals that make muscles tight for no good reasons. So I've been experimenting with it before some runs, to see which muscles I need to focus on most and also when to time the stretch before the run.  

So far, it seems like the best muscles to stretch are my quads, all the muscles of the lower legs, and the intrinsic muscles on the underside of my feet.  Those are the muscles that like to contract and make it hard to bend my knees or ankles. I'm going to spend some more effort here in coming weeks to see if I can refine my pre-run stretching routine down to something that works but is efficient (and ideally can also be done in a starting corral pre-race).

Dailies:

Monday: 7.5 "miles" of pool-running + foam rolling.

Tuesday: 8 miles very easy (10:44) plus drills and two strides and upperbody weights/core.  Foam rolling at night.

Wednesday: 6 miles very easy on trails (11:03) and leg strengthwork.

Thursday:  7.5 "miles" of pool-running and upperbody weights/core + foam rolling.

Friday: 5 miles very easy (10:02) + streaming yoga and foam rolling.

Saturday: 9 miles, including 6 x 30 second hills (cycling twice through easy/moderate/hard), 4x400 in 2:02, 2:00, 1:59, and 1:56 with 90 second recovery, another 6x30 second hills, and 4x100 in 25-26 seconds. Followed with streaming pilates and foam rolling in afternoon.

Sunday: 9 "miles" pool-running plus core and foam rolling.

Monday, April 28, 2025

Training log - Week ending 4/27/2025

This week was 36 miles of running and 12 "miles" of pool-running.

Boston Marathon on Monday, and then a lot of junk food after. I started jogging again this weekend.  My focus for the next week or two is going to be on drills, easy running, and being really good about my PT exercises.

Dailies:

Monday: ~ 1 mile jog, and then Boston Marathon in 3:46:05.

Tuesday: Off except for travel from Boston to DC.

Wednesday: 9 "miles" pool-running and foam-rolling.

Thursday:  Off except for foam rolling.

Friday: 3 "miles" pool-running and foam rolling.

Saturday: 3 miles very easy (10:40) plus drills and streaming pilates. Foam rolling in afternoon.

Sunday: 6 miles very easy (10:31) plus drills, weights/core, and foam rolling.

Saturday, April 26, 2025

Race report: Boston Marathon Weekend, April 19-21, 2025

I ran the Boston Marathon in 3:46:05 on Monday, which snagged me the win in the women's T35-38 division for a second year. The whole weekend was wonderful and memorable, though the marathon itself was possibly the hardest I've ever finished.

***

I was really excited last fall to be invited to compete at Boston 2025 as a member of the professional para-athlete field. I had already planned to return to Boston in 2025, both because it is a special race and because the BAA does so much to promote para-athletics and adaptive sports and I want to support them in return. But being added to the professional field just made it that much more meaningful. Pretty much a dream come true.

My training cycle began in January, after I recovered from an ill-timed bout of Covid 19 that forced me to skip the Houston Marathon. I thought that I could take my fitness from the Houston training cycle, add onto that for Boston, and take a shot at lowering my course record from last year.

However, life got in the way. For multiple reasons, this spring's theme was stress and sleep deprivation, and the sleep I did get was poor quality. Numerous unavoidable non-running obligations forced me to reduce the time I spent on training or doing the Parkinsons-specific exercises that help me manage things. My long runs went well, but volume is the true backbone of marathon training, and mine was about 1/2 to 2/3rds of what I consider sufficient for a marathon. Sometimes, it's just not the right time in your life to train for a marathon. And that certainly described this spring.

Had it been any other marathon, I would have pulled the plug and focused on shorter distances until life got simpler.  But this wasn't any marathon - this was Boston and the para-athlete division. It was really important to me to show up and give it my best effort if at all possible. So I flew into Boston on Friday morning, hoping that lifetime mileage, experience, and stubbornness would compensate for deficient training. And that an early bedtime on Friday would balance out my lack of sleep the past few days due to various non-running stuff.

The flight went smoothly, and by early afternoon I was happily ensconced in a nice hotel in downtown Boston, with a stomach full of Chipotle and a large pile of assorted gluten-free breads from Trader Joes on the hotel dresser.

***

I tried several new things this cycle.  One was including in my taper both a 10 miler (raced all out) two weeks out from the marathon and a 5K two days out from the marathon. The 10 miler was Cherry Blossom - historically one of my favorite races of the year.  The 5K was the Boston 5K (more on that later). Adding these races meant I had to tweak my marathon taper.

Since getting diagnosed with Parkinsons, I've discovered that the best marathon taper for me looks much more like a 10K taper than a marathon taper. I don't reduce the volume that much in term of either overall mileage or workout volume. The smoother and more "normal" the taper, the better my body behaves on race day. Additionally, I manage my Parkinsons with medications (legal under USADA) that have to be carefully calibrated - too much or too little both result in crampy muscles that don't listen.  When I cut my volume, the "right" dose can also change.  Or maybe not.  Frustratingly, it can be random. So it's really better to keep things consistent.

The net result is that keeping my taper active works best for me.  However, since I was running both the 10 miler and the 5K during taper, I decided to break my own rule and rest more.  I suspected this would flare things but hoped that the harder efforts of the 10 miler and 5K would balance this out.

***

Unsurprisingly, I was pretty stiff and awkward when I woke for the Boston 5K on Saturday. The race started just after 8 am, so I planned to pop a Rytary at 6:30 am before warming up.  Unfortunately, upon opening my pill case, I realized that it held two Rytary capsules - the one that I had popped in last night, and an identical (in appearance) capsule that had sat in that container for several months.

I had a 50/50 chance of taking the new capsule, so I picked one, popped it, and chugged some water.  Chatted some more with others and then headed out for a warm-up jog around 7.  My legs were notably stiff and didn't loosen up during my two mile warm-up fartlek, but I wrote it off as not having run long enough. My plan was to run the 5K as a progression down to marathon pace. That would give my legs a chance to loosen up a bit on the first mile, while also hopefully being fast enough to win it or at least earn some prize money while not compromising my race on Monday.

The para field started the 5K three minutes behind the professional women, and so we were walked up to the start ahead of the main race field. Waiting for the starting gun gave me a chance to chat with some other para-athletes, including several that I had previously connected with online - Ashley and Julia. Julia clued me in that we actually had six (SIX!) T35-38 women* entered in the race. This was excellent news (though it admittedly reduced my chances for prize money). It didn't change my plan, though.  The marathon was my main focus.

***

[For those not familiar with para-athletics - T35-38 is the category for coordination-impaired (neurologic) athletes - essentially cerebral palsy, brain injury, MS, Parkinsons, and similar. There's actually four different divisions - T35, T36, T37, and T38, each corresponding to a level of impairment (T35 is the most impaired, T38 the least). At Boston the four divisions are currently combined into one group called T35-38. It's similar to dividing age groups into 20 year groups rather than 5 year groups. As a T36 I'm supposedly at a disadvantage against the T37s and T38s. Personally, I'm not too bothered - I'm just so happy to have this opportunity at all.]   

***

The 5K, alas, did not go well.  I expected my legs to loosen during the course of the race, but they never did. I ran 25:55 (split as 8:20/8:11/8:30) with the restraint coming not from strategy but from my own muscles. It was also far more tiring than I had expected. Running requires a lot of concentration, and I hadn't anticipated how hard I would work mentally to stay on my feet while running 3 miles on uneven roads with crowds of much faster runners (the main field) powering past me from behind. The race also took a physical toll despite the conservative pace - running when my legs are locked is basically a prolonged isometric contraction, with the quads and hamstrings and glutes all fighting each other. 

The end result was that the 5K had cost me some reserves.  Fortunately, I had 48 hours to replenish.  And my run was good enough for third place and $250 in prize money - enough to cover my Chipotle consumption for the weekend and then some.

***

After heading back to my hotel for a shower and change of clothes, I popped another Rytary.  Within 20 minutes my legs were nice and relaxed - confirmation that I had indeed chosen the wrong pill earlier and might be undermedicated in general. Oh well, I'd try to avoid that mistake on Monday.  

I used my newly loosened legs to walk to the Boylston Street Chipotle to pick up my order. This was my second visit to this Chipotle, and I was still shaken from what I had seen there the day before.

A sign on a door reads "We'll be closed for Easter."


When I saw this sign on Friday, I first assumed that the closure was limited to this storefront, but the staff told me that all Chipotles in Massachusetts would be closed on Sunday. An internet search later confirmed that all Chipotles across the US would be closed for Easter (but be open on Monday, April 21) (which was absolutely no use to me).

So on Saturday, I bought an extra bowl of Chipotle to keep in my hotel fridge.  For emergency use, of course.  But day-old cold Chipotle isn't terribly appetizing, and I also was worried about potential food poisoning (the hotel fridge wasn't very cold). I needed another option.

***

The rule is nothing new on race weekend, but I had no choice. What I did have was a Qdoba franchise near a Green line stop. I'd never eaten Qdoba before, but a quick check of the internet indicated that it was reliably gluten free, similar to (and arguably better than) Chipotle, and most importantly, open on Easter.

So Qdoba it was. Late Sunday morning, I took the Green line to Lechmere to do my shakeout jog there away from the bustle and excitement of downtown Boston and 1001 influencer shakeout runs. It was extraordinarily windy, to the point where I settled for jogging back and forth behind a building - any time the wind hit me full blast it was hard to stay on my feet.  I was extraordinarily grateful that the marathon was on Monday.

After my shakeout, I grabbed my Chipotle Qdoba on the way back and then settled into my room. I had planned to head over to the expo that afternoon to hear some speakers, but I reluctantly shelved that plan in favor of resting. I could tell that I had already done too much this weekend and needed some solitude.

***

Race day morning was far simpler than last year, when I was nervously counting on a taxi showing up. As a member of the professional field, I had the luxury of staying in a hotel right by the finish line, and so it was easy to meet the 5:30 am deadline for getting to the para-athlete check-in.

Like last year, we had slightly less than an hour to hang out before being loaded onto buses to the start.  My understanding is that this time was used for final checks for other para-athletes - examining wheelchairs, prosthetics, guide ropes, etc to check compliance with para-athletics rules. As a coordination-impaired athlete, I didn't have anything that needed to be checked, so it was just stretching/chatting time.

A door at the back of a bus is labeled lavatory
This time gave me an opportunity to meet my closest competition in the marathon - a woman named Faye who had MS and had just been classified as a T37. It was really interesting to compare notes about running with MS versus Parkinsons - we each faced obstacles that were the inverse of the other's. Her symptoms really flare in warmth; my muscles get extremely tight when I'm cold. When structuring her training, she has to be careful not to push any workout too hard, lest she aggravate her MS. In contrast, like most people with PD the harder I train the better I feel; inactivity and rest make me stiff and clumsy.

Faye and I chatted in the hotel lobby and then on the bus, making the nearly hour long trip to Hopkinton seem much shorter. While on the road to Hopkinton, I noted that our bus had a bathroom. Of all the kind things that the BAA does for the para-athletes, this was perhaps one of the best.

***

We arrived in Hopkinton about 7:20 am - well in advance of the main Boston field. (As best I can tell, the BAA ships the elites and the para-athletes up to our tents near the start line in Hopkinton and then assembles Athlete's Village behind us after we've arrived.) I stayed in the tent for a while, stretching and chatting with friends both old and new, including Joe Drake (last year's men's T35-38 winner, soon to be this year's men's T35-38 winner) and multiple members of the "Parkinsons Fight Club." Then I headed out for my warm-up jog at 8:30. 

7 people in running gear stand in front of a tent, smiling

The warm-up area was a stretch of road with a gentle but notable elevation change that was shared by elites and para-athletes. As I jogged, I mentally rehearsed the cues that help me run downhill (pressing hips forward, look ahead not down, let the ground fall away from you, keep your hips and ankles loose).  A bit less than 10 minutes had me feeling ready for the downhill start (though not ready to run at marathon effort, but hopefully that would come later). Then I walked back to the tent and tossed down a gel and another bottle of water while waiting to be called to the start.

***

Like last year, we walked to the start just behind the elite women. At 9:47 they started, and we were walked to the start line.  As I stood there, I took a second to absorb it all. Here I was, standing on the front line of the Boston Marathon with my first name on my bib. I snapped a mental photograph, tucked it away in my memory as a precious keepsake, and then turned my attention to the upcoming race.

The gun went off, and my mind immediately went to my downhill running cues.  As I cycled through them, I noted that I was handling the very steep initial drop of the Boston course much better than I had last year, so that was a win.  Several other T35-38 athletes, including Faye, were pulling ahead on the left, but I mentally let them go and prioritized running the first half-mile with as little stress or damage to my quads as possible.

My attention was solidly focused on a) my downhill running form cues and b) where my competition was. So it was a surprise when my Garmin vibrated a few minutes into the race. I looked at it quickly and realized that I hadn't started it. I fixed that error and then moved on - fortunately I don't rely on my watch when I run, so starting my watch late was an annoyance rather than an issue.

The first 3 miles of Boston have some steep drops, and I stuck to my careful plan here, both as a race strategy and due to neurological limitation. I noted Faye pulling further away - she was wearing a distinctive striped singlet that I hoped would make her easier to pick out later in the race (I also hoped I would see her later in the race).

***

Just as I started to feel more comfortable, a lead bike pulled up and advised that Wave 1 was coming, and that I should choose a side of the road to stay on.  I chose right this year for three reasons - a) when a road is cambered, I'm slightly more comfortable if the left side is higher than the right; b) I was already on the right side of the road for that reason; and c) I had run on the left side last year, so why not mix things up?

In retrospect, this was a mistake, and I'll choose the left side of the road next year. Boston is notorious for its massive, wonderful, supportive crowds. As part of that support, they like to wave their hands in front of the runners or reach out for a high five. Which is great and awesome, unless you're someone with iffy balance that gets thrown off by stuff waving in your face. (To be clear, I'm not saying that the crowds should change their behavior at all - this is just part of running Boston as a T36 para-athlete.)  The crowds at Boston seem heavier on the right side of the road, making the left the better choice for me.

The right shoulder of the road seemed to have much rougher pavement, with multiple grates and grills that I had to swerve around. It also seemed like the majority of the water stations were on the right side of the road. Since I was carrying a water bottle, I had no need for those early water stations myself. However, I was an obstacle between much faster wave one runners and their water, and each water station was challenging to navigate between the hands waving cups in my face from the right and the runners ducking in front of me from the left. It wasn't fun for me, and I'm sure the wave one runners didn't appreciate it either (I know I wouldn't have).

After a few miles of chaos, things got a little easier as my pace picked up and the paces of those passing me slowed. I had planned to keep the effort moderate until mile 6 or so. But...just as I started to think about increasing the effort, I realized that I had caught up to Faye.  Since we had 20 miles of challenging course ahead I decided that I could stay moderate for now. My breathing was also getting a bit ragged (Boston spring pollen) and that was another reason to stay conservative.

***

My right foot had started burning slightly about a mile into the race, and by mile 9 it was feeling sore - like my shoe was a bit too tight.  With 18+ miles still to go, I decided to step off the course and fix my shoe.  Fixing my shoe took about 40 seconds, and I knew that Faye might have passed me back during that time.  When I stepped back onto the course, I looked for her distinctive singlet.  And realized that there were quite a few women her height with a ponytail wearing that striped singlet.  Oops.

There was nothing to do but run my own race and hope that either she was behind me or that she would come back to me.

By mile 9, moderate effort was feeling like moderate+. One of my big rules for marathoning is that I need to feel good at mile 13, so I resisted the urge to chase women in striped singlets and just held my effort. Even with that decision, my right back started to cramp at mile 12. Uh-oh. My best strategy was to stay on top of my salty gels and my water, and also try to stay as relaxed as possible, so that's what I did. Mentally, I started lamenting my lack of training before replacing that thought with appreciation for the nice weather. Reciting reasons why you're going to have a bad race is never a good idea, either before or during the race.

***

I held tough as more muscles started to cramp.  I'm used to running through a bit of cramping, so I just relied on that skill to keep going. But the Newton hills sent my body further into a tailspin. When you're having a good day, those hills aren't that bad. If you're NOT having a good day....

I suspected that the cramping might have been my Rytary wearing off early, so I popped a levodopa pill (fast acting version of Rytary). Either that was the wrong decision or it was ineffective (I'm leaning towards the former), because about 10 minutes later the cramping had intensified to the point where I was hobble-shuffling more than running. 

I had no idea where Faye was, and that was no longer a focus. I just wanted to get to the finish line as fast as my revolting legs would let me. And so I worked my way there. When we made the final turn onto Boylston Street, I tried to pick things up and fake good form for the cameras, but it wasn't happening. My calves and the soles of my feet were completely contracted with my toes curling under my feet.

As I worked my way to the finish line, I suddenly felt a big shove from behind.  It felt like someone had placed their hand on my upper back and intentionally pushed me forward.  I don't think that's what actually happened, both because I can't imagine why anyone would do that and because I think few people are coordinated and composed enough at mile 26 of a marathon to do that.  It was almost certainly accidental contact by someone else who was also struggling.

But it felt like a big shove, and between my poor balance and my completely cramped legs and feet I almost went down. After several flailing steps I managed to grab hold of the security fencing just to the right and stabilize myself.  And then I continued my shuffle to the finish line.

***

As I crossed, I once again saw "Congratulations - Cristina Burbach" flash across the chyron.  I hoped that meant that I had won my division, but I wasn't sure.  I was immediately intercepted by a race official upon crossing (I guess I looked as bad as I felt) and some very nice people walked me over to the tent where my bag was, which happened to share an awning with the med tent.

I retrieved my bag and sat for about 15 minutes.  A BAA official that regularly works with the para-athletes came over to check on me and confirmed that I had won my division. So that brightened my mood somewhat. If only the cramping would stop.

After the fifth or sixth person asked me whether I wanted to go to the med tent (and reassurance that the med tent was not at all busy) I decided to go. I sat there for another 40 minutes or so drinking water and salty broth and getting my calves and feet massaged in all sorts of ways. The calves eventually gave in and released, but the feet stubbornly held their ground. Finally, everyone including me agreed that I just needed to walk this one off, and so I shuffled my way back toward my hotel.

I was really sad about this, as my running team was gathering to take a team photo, and I was going to miss it.  But the team photo location was about three blocks to the east, and my hotel was a block and a half to the west, and I just couldn't do it.

When I got back to my room, I eased my way carefully into the shower. I ran warm water over my feet, and they instantly released.  I spent a long time in the shower, wallowing in the sensation of non-cramping feet.

***

Splits ended up being:

Mile 1 (partial): 3:09 for .36 of a mile
Mile 2: 8:41
Mile 3: 8:18
Mile 4: 8:13
Mile 5: 8:36
Mile 6: 8:34
Mile 7: 8:21
Mile 8-10: 25:12 (includes shoe fixing)
Mile 11: 8:08
Mile 12: 8:04
Mile 13: 8:02
Mile 14: 8:12
Mile 15: 8:23
Mile 16: 7:55
Mile 17: 8:34
Mile 18: 8:29
Mile 19: 8:19
Mile 20: 8:49
Mile 21: 9:36
Mile 22: 8:41
Mile 23: 9:06
Mile 24: 8:42
Mile 25: 9:40
Mile 26 plus last .21: 12:26 - roughly 10 minute pace.

So a positive split by about 6 minutes - 1:50/1:56. As blow-ups go, it doesn't look awful in print.  But it was not fun at all.

Other notes: 

  • The weather ended up being pretty good. Low to mid-50s and dry. It was a clear day with no clouds to block the sun, which made the final miles feel warmer than they were. A moderate headwind during the Newton hills also added to the challenge there. But overall, a great day for running.

  • Every time I run a BAA race as a para-athlete, I get a small glimpse of the work the BAA does behind the scenes. And I always leave impressed by how much work goes into these races, the professionalism of the BAA staff, and how much they care. I truly believe that the BAA staff work as hard or harder than the runners on Boston Marathon weekend, and it shows in both little and big ways.

  • I ended up winning the women's T35-38 division and also would have won the men's T35-38 division (this was another goal I had). I didn't hit my third goal of breaking my course record - that will have to be another year.

  • My downhill running was not great but was substantially improved over last year, so that was win.

  • In retrospect, squeezing Cherry Blossom and the Boston 5K into the two weeks before the marathon compromised my marathon performance.  (For the record, my coach told me a week ago that he thought doing the 5K was a bad idea.) The physical fatigue would have been manageable, but I failed to account for the mental fatigue from three very crowded and high profile races in such a short period of time.  Additionally, the increased rest and departure from my normal routine really messed with my management of my Parkinsons. Next year, I will focus on the marathon.

  • I also had the goal of running sub 3:30 on this course to get under the high performance standard for my division for next year.  Obviously, I didn't do that.  This isn't totally surprising, as running Boston, especially as a coordination impaired runner in the separate para-athlete start, is really challenging.

    In addition to the deceptively tricky course that all runners try to master, the T35-38 crowd is also challenged by the continuing changes in incline, the stretches of rough pavement, the train tracks, the balance checks triggered by the activity of the enthusiastic Boston crowds, and the chaos of being passed from behind by masses of faster runners. Those are all things that never bothered me before Parkison's but are real obstacles now.

    To run my fastest marathon time, I need a different race (as well as a better training cycle). But that's for the fall. The spring, and Boston, is about competition against my peers.  And I'm very grateful to have that opportunity.

  • One of the obstacles to my training this spring was the multiple surgeries that our new, incredibly sweet kitten Karma endured to repair a fistula that appeared right after adoption.  Each surgery was two weeks of disrupted training and reduced sleep as I cared for her. I knew this was not good for my marathon training, but my other choices were to return her or euthanize her, and neither was a choice. So we fought on.  

    Three days post-marathon, I brought Karma in for a routine check-up, and the vet and staff were shocked by how good she looked. Prioritizing her over higher mileage was worth it.

  • One of the really nice things that the BAA does is make a big deal of the trophy presentations for the marathoners. It's my blog and my parents like stuff like this, so I'll end this post with the trophy photo.

Picture of woman holding a trophy

Training log - Week ending 4/20/2025

This week was 25 miles of running and 3 "miles" of pool-running.

Just a place holder for the final week of taper before Boston.


Dailies:

Monday: 4 miles very easy (9:45) and foam rolling.

Tuesday: 6 miles on the track, including 5x800 in 3:41, 3:45, 3:39, 3:37, 3:37 with recoveries of 2:3x-3:03 between.  Sports massage in evening.

Wednesday: 3 "miles" pool-running and foam-rolling.

Thursday:  5.5 miles on the track, including some 100s and 200s with full recovery; foam rolling in evening.

Friday: travel to Boston + 3 miles very easy (10:23)

Saturday: 5 miles, including the Boston 5K in 25:55 (race report included in the overall Boston Marathon race report).  Foam rolling in afternoon.

Sunday: 1.5 miles very easy in extremely high winds (10:41) plus stretching and foam rolling.

Friday, April 18, 2025

Training log - week ending 4/13/2025

This week was 40 miles of running and 18 "miles" of pool-running.

Mostly recovery from Cherry Blossom plus a bit of work at the end of the week.  I've been playing around with the idea of wearing split shorts (so very 2009) instead of boy shorts, simply because pressure/compression seems to make my muscles stiffer.  So I did my last long run in split shorts, with gels.

And.... that's a nope.  Maybe it's just me, but the split shorts don't work anywhere near as well for carrying gels as the boy shorts do - the gels move around a lot more when the short doesn't hold them in place.

Glad I tried that on a long run, instead of assuming it would work...


Dailies:

Monday: 7 "miles" pool-running and foam rolling.

Tuesday: 7 miles very easy (10:45) on a very muddy towpath. Streaming pilates and foam rolling.

Wednesday: 8 miles very easy (9:47) plus drills and two strides. Upperbody weights/core and foam rolling in evening.

Thursday:  7 miles on the track, inclyding some 100s, 200s, and 400s with full recovery, followed by leg strengthwork and fam rolling in evening.

Friday: 5 "miles" pool-running in the morning: 3.5 miles very easy on the treadmill (9:24) and foam rolling.

Saturday: 14 miles progressive split as the first 5 miles averaging 10:03 pace, the next 4 miles averaging 8:51 pace, and the last 5 miles averaging 7:58 pace. Followed with leg strengthwork. Foam rolling in afternoon.

Sunday: 6 "miles" pool-running and upperbody weights/core + foam rolling.

Sunday, April 13, 2025

Race report: Cherry Blossom 10 Miler, April 6, 2025

I ran the Cherry Blossom 10 Miler today, finishing in 1:16:07.

I love this race - it's one of my favorites of the year.  I didn't get to race it last year because it was too close to the Boston Marathon.  But this year the two were separated by 2 weeks - enough time to race one, recover, and then race the other. Excellent.

The race started at 7:30 am, and I was in the yellow corral - the first to be released.  I left my house slightly after 6 am and parked, then did some ankle mobilizing drills and put my racing shoes on, before walking over to the Portajohns (just beating the lines that appeared when I exited my chosen throne room).  Since it was in the upper 50s, I checked a bag with a pullover for post race.

I'm noting all of the above in detail for one reason - I ended up not having time to do all of the above AND warm-up sufficiently for the race.  So, I either need to be quicker next time or leave my house earlier.

***

The normal efficiency of my pre-race warm-up was marred by shoe issues.  More specifically, my shoes were too tight. I haven't changed shoes or socks recently, but I have been working on keeping my feet and ankles relaxed when running. When my feet aren't clenching, I need more slightly more room in my shoes. On top of that (literally), my feet were slightly swollen due to the combination of medication and a high pre-race salt intake (because it was supposed to be humid). 

The net result of all of this was that I needed to loosen my shoes slightly.  Since I use no-tie elastic shoe laces, this was a chore. I stopped several times during my warm-up to adjust my shoes, but eventually decided we were at "good enough" and warming up was more important than a perfect fit.

I was at least partially wrong.  As I worked through my traditional warm-up of 3:00 at tempo-ish effort, 4x0:30 faster, 4x0:10 strides, my left sock kept slipping.  Not just a little bit, but completely off of my heel, bunching up under the arch of my left foot. 

I don't think I've ever had this happen to me before.  So I wasn't sure how to fix it. I stopped twice during my warm-up and pulled up my socks as best I could.  And decided that this was one of those things that I would forget about as soon as the gun went off.

***

I entered my corral with about 6 minutes until race start.  As a seeded runner, I was in the first, yellow corral.  In the weeks before this race, I had debated moving back to the front of the red corral.  However, this year the yellow corral was split into three sections, divided by pace.  Since I was in the furthest back section, I decided to stay where I was.

I was so far back that it took 2 minutes for me to cross the start line and transition from the anticipatory congestion of the corral to the free-for-all that is the early miles of this race.  And I did not have a good start.

To explain the challenges in detail - one of my main issues is rigidity. Basically, my muscles are always slightly contracting tight, and running fast requires me to concentrate on relaxing the right muscles at the right time. (Yes, there are medications that help with this, and I take them.  But they're not a perfect fix.)

So, trying to run fast requires a lot of continued thought and focus. Trying to navigate through crowds of people running at all different paces on a relatively narrow road with broken up pavement also requires concentration.  And I can only think about so many things at once.

So the first mile was rough.  Actually, the first three miles were rough, as we ran across the mall and out and back over the Memorial Bridge. Once we were off the bridge, things became a bit easier, and I was able to speed up.  Only to hit a literal wall of people ahead. This section of the course, out and back on Rock Creek Park, was narrow and there was simply no good way to navigate around or through the masses.  

So I bided my time - I knew that we would eventually end up on wider Independence Avenue, and I would be able to open up and make up some time.

***

Things did open up on Independence Avenue, and I picked up the pace per my plan.  And then....my left sock slipped again under my arch. I debated toughing it out for the rest of the race.  But...I still had more than 5 miles to go, and I also had the Boston Marathon coming up in two weeks - I didn't want to tear my foot up or get a compensation injury from an altered gait. 

So, I reluctantly stepped off of the course and quickly fixed my sock once again. My left shoe felt slightly loose, so I tightened it before starting to run again. That seemed to do the trick, as my shoes and socks behaved themselves for the rest of the race.

It's always hard for me to get moving again once I stop, and this race was no exception.  But finally, with 4 miles to go, we hit Hains Point.  There, I finally had room to run and flat decently smooth pavement.  And good shoes/socks.  I opened up and chased down as many people as I could in the last 4 miles.  

I had some issues going up the final hill (actually pretty much the only hill) right before the finish, as I tried too hard to kick and tightened up my muscles in the process - meaning that my body was working against itself.   And then I crossed the finish, with a combination of happiness and frustration.  I had hoped to run much better.  But at least I hopefully got all the hiccups and bloopers out of the way today.

***

Splits were:

Mile 1: 8:24
Mile 2: 8:14
Mile 3: 7:45
Mile 4: 8:22 (long)
Mile 5: 7:01 (short, also includes sock fixing)
Mile 6: 7:30
Mile 7: 7:17
Mile 8: 7:15
Mile 9: 7:08
Mile 10: 7:12

This was a negative split by more than 3 minutes: 39:46/36:21. Which is not ideal for a 10 mile race.  But I guess better that way than the reverse.

Other notes:

  • The forecast had been for the low 70s, but instead we got the mid-50s for this race - a very pleasant surprise.
  • I only warmed up two miles before this race - I think I would have benefited from more. 
  • My sock-fixing break seems to have cost me about 20 seconds, based on my Garmin report (I didn't pause my watch, but was able to look at the charts later and see how long I wasn't moving). So definitely the right call to stop and fix the sock - 20 seconds wouldn't have been worth the risk of affecting my condition for Boston.
  • According to the fancy results calculating thing (aka RunPix) - I passed 242 runners after the 10K mark while being passed by 11.  Which again is better than the alternative; I just wish I had been able to pick up the pace sooner.
  • I have found that wearing anything tight seems to encourage my muscles to tense, so I went old school and wore split shorts instead of boy shorts.  It did feel like the change helped slightly.
  • From talking to others post-race, it seems like everyone struggled with congestion in the first miles, including those starting near the front of the first corral.  The problem is that the course has been narrowed by the addition of protected bike lanes.  The two solutions to this would be a) reduce the field size for the race or b) start the race earlier and reduce the size of the starting corrals.  I understand why neither option is great, but I also think something has to change.


Monday, April 7, 2025

Training log - Week ending 4/6/2025

This week was 41 miles of running and 6 "miles" of pool-running.

Just a placeholder for Cherry Blossom week.  The race report is in progress, but since it takes me longer to turn the reports around, I decided to post the week to not get too far behind.

Dailies:

Monday: 7 miles very easy (9:27) and foam rolling.

Tuesday: 8.5 miles with 6x800 in 3:48, 3:46, 3:38, 3:35, 3:34, 3:34 with recoveries between 2:3x and 3:0x, followed by 4x200 in between 52 and 55 seconds with full recovery.  Followed with leg strengthwork and foam rolling.

Wednesday: 6 "miles" pool-running and upperbody weights/core.  Foam rolling in evening.

Thursday: 5 miles very easy on trails (10:51). Pilates and foam rolling in evening.

Friday: 6 miles very easy including a 1600 uptempo in 7:21 plus injury prevention work and foam rolling.

Saturday: 2.5 miles very easy (10:11).  Foam rolling in afternoon.

Sunday: 2 mile warm-up and then Cherry Blossom 10 Mile in 1:16:07.  Foam rolling in evening.

Monday, March 31, 2025

Training log - week ending 3/30/2025

This week was 48 miles of running and 12 "miles" of pool-running.

In my continuing quest to decide my marathon shoe, I wore the Adios 9 for both Wednesday's track workout and Saturday's marathon pace workout.  Sadly, Saturday demonstrated that the Adios 9 is not going to work for me as a marathon shoe this spring.  Despite thinner socks, my feet still got very sore halfway through the 2x5 mile workout - and it took a fair amount of self talk (mainly promising myself that I could swap shoes for the cooldown) to start and complete the second 5 mile rep.

I don't think it's that the shoe is too light; rather it's laterally unstable, and so my feet work pretty hard to stabilize things. They're not used to that, and so they get tired and sore.  If I had more time, I could probably strengthen my feet enough to wear the Adios 9 for a long race, but I don't have time this cycle.  So I'll likely be going with the Hoka Rocket X2, despite the fact that I'm not crazy about running with that shoe downhill.

Dailies:

Monday: 6 "miles" pool-running, upperbody weights/core, and foam rolling.

Tuesday: 1 mile very easy (10:55) before timing the team track workout, 6 miles very easy (9:50) after timing the track workout, plus drills+strides. Massage in evening.

Wednesday: 11 miles on the track, including a workout of 3200, 2800, 3200 in 15:13, 13:02, 15:05 with ~5:30 jog between each (supposed to be 3x3200, but I lost track of laps). Followed with leg strengthwork.  Foam rolling in evening.

Thursday: 4 miles very easy on trails (11:05). Pilates and foam rolling in evening.

Friday: 9 miles very easy (9:38) plus drills and two strides.  Upperbody weights/core and foam rolling in evening.

Saturday: 17 miles, including 2x5 miles at marathon effort in 39:05 (7:54/7:50/7:49/7:49/7:43) and 38:36 (7:45/7:46/7:45/7:40/7:40) with one mile in 8:50 in between.  Followed with injury prevention work. Foam rolling in afternoon.

Sunday: 6 "miles" pool-running + upperbody weights/core.

Monday, March 24, 2025

training log - week ending 3/23/2025

This week was 57 miles of running and 6 "miles" of pool-running.

The week didn't start off that well when I pulled out of Tuesday's 4-5x1200 just two laps in.  I had woken up feeling like crap (partially mild sleep deprivation, partially being a week overdue of my Xolair shot for allergies/asthma).  I felt awful warming up, but sometimes that changes with the first rep.  It didn't this time.  Sometimes it's better to complete the workout even if you're not running well, but it felt like I was digging a hole that morning, so I bailed, ran easy, and committed to catching up on sleep.

Two days later, having gotten my Xolair shot in, I returned to the track for a 4 mile tempo that went significantly better.

For Sunday's long run - my last 20 before Boston - I went to Pierce Mill to run in Rock Creek.  I had two reasons for this - one was that I was starting my run slightly late and was worried about my normal long run routes being overly crowded; the other was that Rock Creek is mostly moderate hills, and so doing my long run there was a bit more specific to Boston.

I was decently happy with the long run. I used it to test out the Adios 9 as a potential marathon shoe - it is similar to the Evo SL, but less cushion and lower stack.  And unlike the Evo SL, it's been submitted to World Athletics for inclusion on their approved shoe list.

I think the Adios 9 will be my Boston Marathon shoe - I definitely feel better on downhills in it than any supershoe.  The only concern I had was some burning sore feet at the end of the run. I tend to get this in any cushioned shoe (it never happened in the Nike Free or the very thin soled Adidas Boost 2) and I've experienced it in past marathons in the Hoka Rocket X.  I suspect it's from gripping my feet slightly to compensate for the cushioning, plus my feet swelling during the run and my toes getting squeezed.  I'm going to add in some foot strengthening exercises over the next few weeks and hope that those, combined with thinner socks, will make the difference on race day.

Dailies:

Monday: Upperbody weights/core and foam rolling.

Tuesday: 7.5 miles, including an 800 in just over 4 minutes and injury prevention work. Massage in evening.

Wednesday: 6.5 miles very easy on trails .  Foam rolling in evening.

Thursday: 11.5 miles, including a 6400m tempo in 29:32, split as 7:28/7:25/7:20/7:19.  Followed with 4x200m with complete recovery in 53, 52, 51, and 51. Foam rolling in evening.

Friday: 6 "miles" pooly. Foam rolling in evening.

Saturday: 11 miles very easy (9:31) + two strides, followed by upperbody weights/corr. Foam rolling in evening.

Sunday: 20 miles progressive, split as the first 6.5 miles averaging 9:48 pace, the next 6.5 miles averaging 8:53 pace, and the next 7 miles averaging 7:47 pace, followed by half-mile cooldown jog.

Sunday, March 16, 2025

Race Report: One City Half-Marathon, 3/2/2025

I ran the One City Half-Marathon on Sunday, March 2, finishing in a time of 1:38:51 which was good enough for the age group win.

This was the third time I've run the One City Half, and I continue to be impressed by how well managed this race is.  I left my hotel in Hampton at 4:45 am, and by 5:05 I had parked my car at the finish line in one of the many parking lots that was open and boarded a school bus to the start.  The bus arrived at the start area at 5:45 am, 15 minutes ahead of schedule.  Once there, I was able to hang out inside a school gym (the start line is on the campus of a local high school) until it was time to start warming up.

"Warming up" requires quotes.  It was a frigid, bone-chilling morning - the air temperature was 28 degrees but the strong winds resulted in a "feels like" of 19 degrees.  Mindful of my experience at the Jingle All the Way 15K in December, I deliberately dressed warmly, with thick running rights and a jacket over a tank top, plus a buff to keep my neck warm.  A small part of me had worried that I might be overdressed, but jogging my warm-up convinced me that I had made the right call. If anything, I was still cold.

***

With about 5 minutes before the start, I slurped a gel and then ducked under a rope into the start corral, seeding myself behind the 1:45 pace group - I intended to run faster than that, but I also knew that I would be starting conservatively.

I had wrapped myself in a space blanket from a previous race, which I clung to until 2 minutes before the start. That final 2 minutes seemed like 10, and then the race started.

I was pleasantly surprised to note that, though my normal first two miles stiffness was still there, it was muted.  I sat behind the 1:45 group until I loosened up and was able to start opening my stride, and then I started working my way forward. One issue I hadn't foreseen was that the 1:45 group was large enough to completely block the course.  However, several people very nicely moved over in response to my request, and I was able to start building up pace.  

The first two miles were in a head to cross wind, but most of the rest of the course would be with the wind at our backs.  Sometimes I noticed the tailwind and sometimes I didn't - I think that's pretty consistent with tailwinds - we never feel just how much they are helping us.

I worked my way into a hard rhythm that felt like something I could hold to the finish.  It did feel a bit more conservative than tempo effort normally feels - having not raced in a while, I think I was tentative in judging my own fitness and didn't trust my mental ability to push hard into discomfort for an extended period of time. I fortunately did have a steady stream of people to reel in, so I focused on that while ticking off miles.  

The course flowed as it always did - a few stride hiccups on my part when the course routed through Christopher Newport University (there are speed bumps there and some uneven decorative pavement that I have a hard time with).  There were also a few segments where we ran into the wind, which just made me appreciate the tailwind segments even more.

I had told myself that at mile 10 I'd try to pick it up, and right on cue at that mile marker I spotted a figure with long hair in the distance.  I wasn't sure it was female, but I decided to try to reel the figure in to find out.  Over the next two miles I pushed some more, getting pretty uncomfortable.  

By mile 12, she was almost in reach.  I decided then and there that she was likely in my age group and found another gear. With about 300m to go I passed her and tried to keep accelerating, however the final 90 degree turn and a timing mat broke up my stride and she caught me right before the finish.  I was a bit disappointed to be caught, but mostly happy that I had been able to kick and compete.

(and it turned out that she was in the 35-39 age group, so not an age group threat).

***

Splits were:

Mile 1: 8:18
Mile 2: 7:45
Mile 3: 7:34
Miles 4-5: 15:04
Mile 6: 7:35
Mile 7: 7:34
Mile 8: 7:36
Mile 9: 7:28
Mile 10: 7:32
Mile 11: 7:16
Mile 12: 7:15
Mile 13: 7:05
last bit: 48 seconds.

So this was pretty well paced - a slow start, then hitting a steady rhythm before picking it up in the last 3 miles. Of course, I wish those steady rhythm miles were faster, but that was partially the cold, partially a lack of confidence, and partially a lack of fitness.   As a rustbuster for my spring season, I'm happy with it.

Other notes:

  • I experimented some with my pre-race morning routine this year.  I'm always trying to loosen up really tight muscles that limit my range of motion and keep my stride too short.  In the past I've relied on pre-run stretching and mobility, but this time I went with foam rolling - focusing especially on my quads, calves, shins, and back, since those are my big limiters.  And it seemed to help.
  • Also helpful was using a vibrating massage ball on the bus to the start line.  I've found that if I use it on the highest setting and hold it against my muscles, it seems to relax some of the most tense muscles.  I'll definitely be packing it for future races.
  • This year, I drove down by taking US 301 to US 17, bypassing the interstate entirely.  On the way back, I took I-64 to Richmond and I-95, but then exited I-95 south of Fredericksburg to get over to 301 to take that back to the DC area.  The diversion was required because our kitten Karma stayed over with her former foster mom in southern Maryland while I was racing - I dropped her off on the way down and picked her up on the way back.  But it also saved me a lot of driving stress from the parking lot that is I-95 between DC and Fredericksburg.  I very much recommend this route.
  • I ended up snagging the age group win, and would have also won women's 45-49.  I was honestly a bit surprised that a 1:38 was fast enough to win those divisions, but I think that the cold slowed most people down - everyone I spoke to ran slower than they expected, given the massive tailwind, and attributed it to the cold.