training review

I've run 433 miles over 14 weeks.

I've done 19.5 miles twice, 20 miles (super nasty sweaty), and 22 miles split up in a day.

I've run 42 yassos in total.

I watched the movie Prefontaine to inspire me.  The acting in that is terrible!

I have a new shirt to wear.

I have a new pair of shoes (not without some trouble).

To be honest, Kelly and I are both nervous about the race tomorrow.  It's Kelly's first marathon (woohoo!) - heck, it's her first race!  And after my last marathon, I'm nervous that I'm going to choke.

But we're also really excited.  The race scenery looks to be gorgeous - seriously, check out where we're running!

Tons of water views!!

The weather is shaping up to be perfect (cool and cloudy), and we've got ipods loaded with fun songs... and lots of time to talk, too!  We're packing baggies of raisins and salted peanuts for race fuel, and each carrying 26 peanut m&ms - one to eat at each mile marker (or to throw to the side if we're not feeling the chocolate).

We're planning on making these pinole pancakes tonight, then heating them up in the morning, slathering on some peanut butter and banana, and downing them with coffee.  To get to the race by 6am (when they request all runners to be there by) we'll need to leave the house about 5am!

Cheer us on from wherever you are!

Anyone else out there racing this weekend?  GOOD LUCK!!

I'll be back Sunday (with at least our time) and I'll have pictures and a whole report on Monday!

the last long run

Today was the last official "long" run before the marathon - an easy 8.  It was in the high 40s this morning (borderline cold!) and bright and sunny - it was glorious.  My foot hurt for maybe the first mile, but then felt completely fine, so I pushed on.  I would have liked to have done 10 but got out of the house late (Totally don't have a valid excuse.  Procrastination.) so I settled for 8.  It felt so good.  I'm really hoping we have a nice fall day for the marathon, because cool temps and no humidity definitely helps with endurance... and mental strength!

We're heading to a church group tonight and everyone is bringing a finger food.  I'm bringing a big ol' pot of popcorn.

It's going to be a good night.

Dave's Parents' Popcorn
2T. coconut oil
popcorn kernels (we like white the best)
medium pot with cover
salt to taste

Melt the 2T. coconut oil over high heat.  As soon as it has melted, add enough popcorn kernels to cover the entire bottom of the pot.  Tilt the pot back and forth to move the kernels around and coat all of them with the oil.  Place the lid on top.  After about a minute kernels will start popping.  Turn heat off when the lid starts to lift off from all the kernels or when 3 seconds between each popping.  Pour into a large bowl and salt to taste.

Serves 2-4... or 1 Kim.

Seriously, this is the best way to have popcorn.  The coconut oil is just perfect... and I don't normally like coconut.  We looove to crush up Wheat Thins Parmesan Basil crackers into our popcorn.  Dave's parents put crushed salt and vinegar chips - also delicious!

How do you like your popcorn?

20 miles finally finished

Well, close to 20.  I think it ended up being around 19.5.  It's taper time!!!

Favorite part of the run: around mile 6 I was passing an elementary school and a little boy was standing on the corner.  He would go toward the curb, then backup.  There wasn't a crossing guard and I'm pretty sure he didn't know if he was allowed to cross the street without an adult.  I got to the corner and said, "hey, do you want to cross together?"  And we did.  He was cute, even with the snot running out of his nose.  It was cold this morning.

Mile 10 I swung by the house for a bathroom break and for 2 bites of POM brownies.  Yum.

Mile 15 the balls of my feet started aching.  I did some mental tallying in my head... yep, I'm right around 400 miles in these shoes.  Despite what they say about running shoes being able to go 500 miles, my threshold consistently seems to be 400.  At 400 and after my legs just feel like absolute trash - my joints ache and my legs feel heavy and tired.  The last 4 miles were hard.  My body hurt from my neck down to the balls of my feet (literally).  I did a combo of walking and running to get through it, which definitely helped.  Final time: 3:12.  It's just under 10 minute pace, which is slower than I was hoping for... but at least it's finished.  And I'm hopeful that new shoes will really perk up my legs!

Speaking of shoes: they're ordered!

My sister recently got fitted for running shoes and ended up with the Brooks Adrenaline GTS 10's as well.  ...And we both have the same color.  Which means on race day we're going to be ridiculously matchy!

I like to order my running shoes from zbsports.com.  They tend to have the best prices - I got these shoes for at least $20 less than other places... and with cheaper shipping.  Plus, they donate a portion of the sale to a charity of your choice!

While I was out running Dave was busy spreading the smell of ammonia around our property.

(Do you covet his gloves?)  We've had a pair of raccoons frequenting our backyard, deck, and back balcony.  They're also scarily unafraid of us.  Dave shot one with a slingshot and it advanced on him, growling (he admits this was a terrifying experience) and I went out the back door one morning for my run and found a raccoon trotting toward me, instead of away.  Needless to say, I've been going out the front door ever since.

Dave read ammonia repels raccoons, so we've put an ammonia-soaked rag out by the back gate (there's a gap at the bottom where we think they might squeeze through) and also rubbed down the railings of the balcony.  We're hopeful we can get rid of them by smell-repellant and won't have to go more hardcore... with pellet guns or hiring someone.

Have you had any experience with raccoons/unwanted wildlife?

yassos in summary

Today was my last day of yassos!  10 yassos take a good amount of time, so I got up early to get them all in before work.  I started with a 1 mile warm-up, then did 10, then did 1 mile cool-down.  My times weren't my best but also not my worst.  I'll take 'em!  Here's a breakdown of all my yasso weeks:

week 1: 3:47, 3:51, 3:51, 3:53
week 2: 3:59, 3:57, 3:56, 3:56, 3:55
week 3: 3:47, 3:51, 3:46, 3:50, 3:49, 3:50
week 4: skipped
week 5: 3:44, 3:46, 3:50, 3:49, 3:51, 3:50, 3:50, 3:47
week 6: 3:36, 3:39, 3:41, 3:42, 3:43, 3:39, 3:42, 3:42, 3:42
week 7: 3:53, 3:45, 3:46, 3:46, 3:50, 3:56, 3:53, 3:53, 3:51, 3:52

My best time was 3:36, which I got last week (week 6).  Worst time was 3:59, in week 2.  In general I tended to stay around 3:40-3:50... which means, in theory, Kelly and I should get somewhere around 3:50 for our marathon time in September.  It remains to be seen...

While 10 yassos felt like a lot, I think I'll keep up the trackwork.  It was a nice change of pace and I think it really did help me get faster.

Do you do trackwork/speedwork?

long run: fail

It was one of those mornings today.

My run, which was a planned 20-24 miles (20 being on the training plan... 24 being what I hoped to get), ended at 14.  I felt great until mile 12, when I started feeling queasy and headachey.  I figured my electrolytes were getting out of whack so I came home and drank some homemade sports juice.  I headed back out but quickly came home again - I still felt lightheaded and nauseated. I kind of wonder if I had just stuck it out and not come home if I could have made it?  Sometimes knowing home is so close is killer, I think.  In any case, not exactly sure what caused the downfall of that run - I ate steel cut oats and a peach beforehand, I chomped raisins at 1:20 and 2:00, I drank water, it was fairly cool and not horribly humid.  I could probably list a whole bunch of "maybes" or "shoulda/coulda/wouldas", but the fact is, the run ended short and that's that.  I might try to squeeze another 20 in sometime in the next few days or do another run later today.  This was the last long run before marathon taper, so I'm not thrilled about it coming up short.

The morning didn't improve when I tried to make a green smoothie using milk, spinach, half a giant cucumber (seeds scraped out), half a banana, and half a peach.  The cucumber must've been too big and tough, because instead of just adding water to the smoothie it added a pulpy, gritty texture that was absolutely disgusting.  Smoothie fail.  And down the drain it went... at least the spinach was old anyway.  I ended up doing leftover calzone veggies with scrambled eggs.  It wasn't that good either, but at that point I didn't really care.

At least I have tomorrow to look forward to: a trip to IKEA with Dave and siblings!!

running buddy

I did indeed get my yassos in last night, despite dead-leg feeling from sitting in the cube all day.  I managed to convince my friend Jordan to come out and run them with me.

Jordan and I, in 2007.  Apparently we don't really take pictures together, as this was the only one I could find.

In any case, having a yasso buddy must make me faster.  The numbers:
3:36 (new best!)
3:39
3:41
3:42
**dinner break**
3:43
3:39
3:42
3:42
3:42

Ordinarily I wouldn't stop in the middle for dinner, but it ended up working.  At 5 it was still really hot and the track just seemed to bottle it up.  We were roasting.  After dinner, when I headed out solo, it had cooled off nicely and was really pleasant.  My legs felt like they had loosened up some, too.  I think the mint chocolate graham cookies I ate with dinner helped.

Next week is the last week of yassos before the marathon!  I'm hopeful to get one more best time.

Cubicle again this morning.  I've got coffee!

Do you like running solo or with someone?

yassoing

I have to admit, it felt good to be back running again this morning, even if my legs felt a little stiff from so many days of rest.  I'm eagerly anticipating the end of the week, when this heat wave is supposed to lessen a little.  It is crazy hot/humid out there.  Gross.

I got out this morning before the heat got too bad, thankfully.  This week's yassos: 3:44 (best time so far!), 3:46, 3:50, 3:49, 3:51, 3:50, 3:50, 3:47.  Four miles of speedwork is hard.  Toward the end I felt like I was going slower, but my pace was staying consistent, which shows that they probably do work at training your body to hold a pace.  I'm still not sure I believe that this means I'll run a 3:50 marathon, but hey, doing them can't be hurting my training either.

Other things around the house today: fresh laundry hanging out on the line (it's so hot outside I started sweating just in the ten minutes I was standing there pinning it up) and Iowa bread dough rising in the bowl.  We've also got a project for tonight: check back tomorrow morning for the details.  I have a feeling it's going to be amazing...

Have you used yasso training for a marathon?  Did they work?

rest

I've decided to take a couple running rest days.  Truthfully, my runs lately haven't felt awesome - you may remember I punked out on last week's yassos and my long run on Saturday was pretty slow.  My legs have just felt tired.  This morning I headed out for a run and after 2.5 miles decided to be done.  I wasn't enjoying it and I really don't like to run out of obligation.  I already took a rest day Sunday and Monday, so I decided I'll continue it today (minus that 2.5 I did) and tomorrow.  Then Thursday I can jump back in it!  I'm pretty sure 4 days of rest is going to be just perfect.

double day

My run this morning stopped at 17.4 miles - I dorked around this morning and didn't leave the house until 6am, then ran kind of slow (I just felt blah).  I passed by the house at just about 9 and had to stop - I was due for breakfast with friends a little later on and I didn't think they really wanted me in the sweaty state I was in.

Fast forward to this afternoon (past some really amazing raspberry baked oatmeal with super thick plain yogurt) - I decided to head back out for another lap to get my run total where it should be.  I've never really done this before and my legs were a little tired, but I wanted to push it and get the mileage I needed.  It was in the low 80s and really sunny, but a good breeze was going and the humidity was low.

4.8 miles later and I've got 22.2 miles for the day.  Not quite the same as all at once, but maybe close enough?  Sweaty fingers crossed.

Christmas come early

Marathon shirts are here!!

The people at running chics SO generously threw in a couple extra things for Kel and I for our marathon!  The tshirts are adorable (there's even a little running chics logo detail at the bottom hem on the back of the shirt).  They fit great and are crazy soft.  It's probably going to take convincing to get me out of these shirts for running or hanging out.  So so so comfy.  I'll wear one on my run tomorrow and let you know how it wears for running, too.  And I'll give the headband a try - goodness knows I have issues getting headbands to stay on my head, so it'll be a true test!

A couple pictures from Canada - although these are kind of lame since they're only the car trip there.  Once in Canada I left my camera in our room the entire time while we played and hung out.  Whoops!

Our drive there involved - of course - frozen yogurt with reese's pb cups.

Waiting to cross the bridge to Canada... (45 minute wait on the way into Canada.  90 minute wait on the way back to the USA.  Not fun.)

International travelers.

The gorgeousness we were surrounded by for the weekend.  We loooooved running out on these rolling country roads!

It was a fantastic weekend - a giant group run, lots of kids darting around, some singing and music, rock climbing, s'mores, playing games, kick boxing, awesome food, porch reading time, and talking.  This was my first time meeting a lot of Dave's extended family and it was just so fun.  I felt right at home - like it was "our" family, not "his" family.  I love that.

Don't forget to vote today/tonight!

Do you have family reunions?  Do you enjoy them?

new room

This morning's run:

2 mile warmup: 16:05
yassos: 3:47, 3:51, 3:46, 3:50, 3:49, 3:50
2 mile cooldown: 16:16

I surprised myself with the quicker pace in all aspects of the run today (I even re-mapped the route to make sure it really was 2 miles).  I was expecting a slower run since my legs still feel a little bit dead from last week's high mileage... but apparently they've recuperated just fine!

The finished room!  Before (with ugly tree decal that mom and I scrubbed off):

After!  "Pale cucumber"

I can't wait to get it set up with furniture!

add another!

The first step is admitting you have a problem.

The second step is registering!

October 17, 2010!

I'm pretty sure my friend Abby - and former college roommate! - is also running this race.  Her first marathon!  Way back in 2008 (was it 2007?) Abby and I ran a St. Patrick's Day 5K together.

Clearly we weren't super intense in this race, since we stopped to take pictures a lot.

In any case, I'm really excited for another race - and another one with Abby!  This course goes along the water and just looks beautiful.  

Okay, time for you to brag.  What big events do you have coming up - athletic or otherwise?

oh my humid

My mom grew up in eastern PA, in Amish country, and would often use the Pennsylvania Dutch expression of "wringin' wet sweaty" (except in PA Dutch you swap your W's for V's so it was "vringin' vet sveaty").  I've used that expression, too, after a good run or a really hot day.  This morning, though, I actually experienced it full-on.

That's just one squeeze from my shirt.  I got about another 4 fistfuls off it before I moved on to my shorts, where sweat was dripping off the leg hem.  Note: while it was cloudy this morning I never did get rained on.  This was allllll me.

I'm pretty sure this means I need to eat a lot of popcorn today to replenish my salt stores.  What a hardship...

Despite the intense humidity, I was able to get out the 20 miles I needed for this weekend, albeit at a slower pace than I normally go (10:15/mile - includes water/fuel breaks).  I had previously hoped to do around 21 or 22, but when 20 rolled around I was definitely ready to be done and to shower.  I ate a large handful of raisins throughout the run (at 3 different points) and stopped for water 4 or 5 times.  My route was pretty boring and repetitive, but it allowed me to pass a water fountain every 3-4 miles, so I just did the loops and enjoyed having my hands free of water bottles.  Also, I think I'm addicted to Shakira's Waka Waka.  I listened to it upwards of 10 times on my run.  Loooooove it.

This also means I ran 20 miles twice this week, since my long run from last weekend ended up happening on Tuesday.  Maybe a nap needs to happen, along with that popcorn.

marathon gear

Today I bought two of these shirts in grey:

(source)

These are going to be Kelly and I's marathon shirts for our race in September!  We thought the little chickies were appropriately silly.  

Normally I don't wear anything special for a race, but since Kelly and I are doing this one together we thought it would be fun to have shirts.  I've actually had some trouble with my wicking shirts chafing, so an all cotton tshirt might work better for the marathon.  Sometimes the side seams of my wicking shirts will rub me raw.  And the vneck of the tech shirt I wore for the June marathon actually chafed a hole in my skin- it stayed a small, painful scab for a week or two.  I'll be sure to wear this on one of the 20 or 22 mile training runs to make sure it's comfortable.

Mosie was especially lovey today, staying by my feet while I worked.  Normally she curls up in the same room or the next room over.

 Anyone else think my ankle looks like it's at a really uncomfortable angle?  Ow.

I loved having her fur tickling my toes!

lunch break

This morning I completed my yassos, week 2: 3:59, 3:57, 3:56, 3:56, 3:55.  I actually really enjoyed these!  Maybe I'm a interval/trackwork fan after all?  This morning was especially humid and warm, so it felt nice to push hard, then ease back.

I got some yogurt started over lunch and it's currently incubating in the cooler.  I have my fingers crossed that this batch will turn out better - last time it never got thick.  I'm wondering if I added too much yogurt starter last time - I read somewhere that too much yogurt can actually hinder bacteria from forming, rather than helping it.  We'll see!

Dave and I have gone the last two weeks without the AC - just using ceiling fans and opening the windows.  But wow, it is muggy in here today.  We might have to break down...

Is AC a must for you?  I really only want AC in the morning when I'm getting ready and when I'm in the kitchen.  I hate sweating when I'm trying to blowdry my hair, or when I'm leaning over a hot stove.  Gross!

the long run

I've had a string of bad long runs lately - I tried for 17 twice and missed it both times, and I think I missed another run in there somewhere, too.  I've done an 11 and a 12 miler, but my last truly long run was June 25 when I did 15.5 miles.  That's a month ago!

Today I was supposed to do 19 and I was a little nervous about it given how my last long runs have gone (or ended) and considering I slept terribly last night and ate non-running-friendly food yesterday (doughnut, tons of car munching, cheese, cheese curds... barely any veggies save at breakfast).  The couple we stayed with in Iowa this past weekend are training for an October marathon, so running ended up being a conversation topic quite a few times.  Aaron is a cross country and track coach and suggested that the reason my last marathon went so poorly is because I started out too fast, causing me to bonk.  He said he didn't think it was the humidity that killed my race, but the way I ran.

This morning I decided to take Aaron's advice and start out slow, deliberately holding myself back a little bit so that my pace was really nice and easy.  I ran that way for the first hour, then gradually let myself settle into whatever pace I wanted, which ended up being a little quicker.  What a difference.  I ran 19.5 miles at a 9:28 pace (that includes 5 fuel breaks for water/raisins) and felt great the whole time.  I didn't feel like I was fighting myself to run, or trying to make myself do it... I just was running, easy and comfortably.  I do think the weather helped (it was cooler this morning and cloudy) but I think the main thing was that easy starting pace.  Last year I wanted to cut time from my half marathon, so I had really been focusing on speed and pace and getting faster.  And it worked.  This year I'm wanting to focus more on distance and mileage, but I've been running as if I were still going for speed.  I think this new "start slow, end strong" strategy is going to be key for me!

I also tried new fuel this run - raisins.  I put about 1/2 cup in a ziploc and stuck them in my pocket.  I munched a chunk at 1:20 and again at 2:15 and they really held me over!  I probably ate 1/4-1/3 cup over the course of my run.  I definitely think raisins are going to be my go-to mid-run fuel.  Plus, they taste way better than Gu.

What's your running strategy?  Are you running for speed right now?  Distance?  Just for fun?

yassos

This morning was my first try at doing yasso 800s as part of marathon training.  (Here's a great article about them.)  Basically the theory is that if you run 800s repeatedly throughout training at a consistent time, say 3:20, you'll run a 3:20 marathon.  It's been pretty tried and tested, so Kelly and I have decided to incorporate them into our training for Presque Isle.  You start at four and build up each week until you're doing ten, then taper off for the race.

Dave and I ran the 2 miles to the track this morning (we saw two deer!) and did two 800s at 3:56 and 4:00.  We jogged for 4 minutes in between.  I was supposed to do 4 but because of time only did two, then ran the 2 miles back to get ready for work.  I'm excited to do these every week... except I imagine doing more than two will start to get kind of tiring.

Last night Dave and I got to spend time with our friends Mark and Lauren, and to see their puppy, Lucy!  She's a very lovey dog and crawled right into my lap, like a cat!

 Back to work.  Being in the cubicle on Thursday/Friday (instead of Monday/Tuesday) throws off my sense of the days...

mixed bag

That 17 miles is proving to be rather difficult for me to attain.  My run this morning started out mixed - my stomach felt kind of iffy but I thought it would pass, it was only about 70 degrees (nice!), but the humidity was at 90%.  So it was kind of a duathlon of swimming and running, right?  In an effort to avoid the rampant deer flies that are out in full force in some of the more wooded areas, I altered my route to take me past the house.  I figured I could fill up my waterbottle there before finishing the last loop.  The run was an odd combination of puke-burps,  feeling great, and also feeling like the humidity was wiping me out (visions of the marathon danced in my head).  I hit home at 9 miles... and stayed home.  Running fail.  


But moving on to better things - by now I'm on the road, headed to PA.  No doubt I'll finish the third Lord of the Rings (finally!).  Here we go!!

run log/races

Why I run: In general, I love to run.  Of course, there are some days when I just don't want to do it, or when my legs feel heavy and tired, when I can't find the groove, when I just feel slow and lethargic and grumpy about it all.  But most days, I love running.  I love the solitude - time to think, to pray, to listen to my breath and pounding feet, or to just enjoy some silly music.  I love running the sun up, love getting really sweaty and whole-body tired.  Running clears my mind, balances me out, gives me energy, and challenges me.  No two runs are ever the same.

Checkout the book Born to Run. It'll change your running world.

Weekly Run Log:

Races!
Upcoming
Grand Rapids, MI marathon October 17, 2010
Veteran's Marathon, Columbia City, IN November 13, 2010
Indianapolis, IN half marathon May 7, 2011

Past
Presque Isle, PA marathon September 2010 - 4:53:57
Sunburst Marathon, South Bend, IN June 2010 - 5:11:29
Indy half marathon May 2010 - 1:54:35
W.O.O.F. 16 mile trail race Nov. 2009 - 2:45:39
Fort Wayne half marathon Sept. 2009 - 1:58:23
Indy half marathon May 2009 - 2:14:47
Indy half marathon May 2008 - 2:47:59
Indy half marathon May 2007 - 2:43:24
Indy half marathon May 2006 - 2:29:38
Indy marathon Oct. 2005 - 5:12:07
Indy half marathon May 2005 - 2:34:55

the Indy half marathon through the years

I use Hal Higdon's intermediate guide when training for a marathon.