Archive for September, 2008

Jeez (or is that geez? anyway…) this marathon plan thing is finally nearing the end stages, today’s Sept. 10th and the big day is Oct. 12th.  Amazing how time has flown.  I just realized that all the LT workouts are over and done with, no more tempo runs for the duration of the plan and today, because I switched weeks 3 and 4 to accommodate PDR, was the next to last major interval session (“major” in my book means longer than 600s, which are pretty easy compared to 1000s and over).

Today’s workout was 10 miles w/ 4x1200s @ 5K pace w/2 min recovery between.  It was a really nice morning, 65 when I got out at 8:15, so already a big improvement over the sweaty 1000s from last week.  Warmup was 3:35 miles (puts me at the primo spot in the park for 1200s), then the intervals, then cooldown was a tired 3:13 home.

As usual per intervals during this plan, today’s goal was 7:15 pace and that’s about how it shaped up (a little better, actually).  Splits, by pace: 7:12, 7:12, 7:06 and 7:15, for an average of 7:11.  Felt good about it, but wished I had a limo to drive me the last 3:13 miles back.

Getting a little sentimental already about the plan ending and the marathon approaching.  It’s been so nice to be in training limbo all this time, the big race like a fuzzy future task on a very long to-do list.  Soon that task will be checked off and with that, I’ve started thinking about Plan B in case it goes south (because I’ve found, no matter what the subject matter is in life, it’s always good to have a Plan B).  Plan B marathon-wise is, if Steamtown is a bust, to do the Philly marathon, provided it doesn’t sell out like last year.

Then there’s Plan C for when the Fall marathon season is over.  I’ve really taken a liking to Pfitzinger’s training methods, since I haven’t had an inkling of injury during this whole training period.  I suspect that’s due to Pfitz’s doling out the hard workouts discriminantly and making those mid-long runs a weekly staple, seems like it all works together to make you strong without taxing you beyond your means.

Anyway, I’ve got his “Road Racing For Serious Runners” and plan to use the the plans for shorter races to get me through the Spring.  That should give me a boost of speed for next summer when I start this Marathon party all over again.  The question at that point will be, which marathon and where?  But before I get ahead of myself, let’s see what the next month brings.

And I’m not sure if I mentioned this (I know I repeat myself all over this blog, but I’m nearing AARP status, so forgive me) that though my plan is to BQ in Steamtown, if I succeed, I don’t actually want to run Boston next year.  Not only for my fear of massive group situations that require boatloads of moolah for hotels, etc., I want to get faster and more experienced before making that big Boston debut.

There is a part of me that says, “that’s stupid, you’re not getting any younger and what happens if you break your leg in 10 places and won’t be able to run again?”  Well then, I’ll be pissed off no matter what, and Boston will be just one more thing I’ll have missed out on.  But enough dark “what ifs?”, what if I have a long, long love affair with running that takes me into my 70s and 80s?  That’s the one I’m betting on.

Today was the day I’ve been scared of for a while now, my second (and last) MP run on the Pfitz plan: 17 miles w/14MP.  With my 3:40 goal, we’re talking 14 @ 8:23/mi.

If you’re just tuning in, my fear of this run arose from a not-so-great first MP run last month.  Though I completed the run as required, I was disappointed that it felt harder than I think it should have, and although that was likely due to the fact that I got sloshed the night before, I couldn’t help thinking “what if that’s my fitness talking, not the booze?” so today was very important as far as determining if my goal pace is a pipe dream or a viable prospect.

With that in mind, I knew I could complete the workout today no matter what (I’m bulldog determined, if nothing else), but I was truly concerned with how it’d feel – if it was in any way a struggle like the last one, I would have to reassess my goal, no ifs, ands or buts.

So yesterday was full of freakouts while I scanned the weather sites all day.  First it was set to be 21mph winds, then it was 97% humidity with a high dewpoint, both of which would make it uncomfortable and harder.  In the end, both threats were totally unfounded, it was a gorgeous morning today, sunny and 68 at 7am, humidity from 67% to 50% by the end of the run.

Had a pretty good sleep despite the fact that I’ve developed a habit of waking up around 4am for tossing and turning when an important run is scheduled.  I’m used to it now, so no surprise.  Woke up, made myself eat a bit of oatmeal, had the prerequisite coffee for poop-making (works every time), dressed, filled the flask with a couple gels, took the handheld out of the fridge, clipped on my mp3 player, stuck sunglasses on my head and out the door I went.

My plan was to stay on my favorite side of the river today, even though it meant covering the same ground a couple times, it’s more fun due to better people-watching and I wasn’t disappointed, runners were out in droves.  It was a fuel-belt fashion show today with all the marathoners doing their thing.

But I am wasting time getting to the good stuff, huh?  hee hee

I KILLED IT!!!  From the very beginning of the MP miles, I felt so comfortable about it, I was reminded of what it’s like when you’re looking for a new place to live, you look at a few houses and you know they just aren’t right, then you open the door to the one and you just know, this is it.  That’s how I felt at Marathon Pace today.  All the doubts that have been living with me, for oh…since I registered were quieted in an instant.  I just KNEW this is the right pace, the right goal – my Marathon House.

When I got to the 10th MP mile (mile 13 overall), I started to feel a bit tired, but I said to myself, “This is MY house!  I belong here!” and wouldn’t you know, I owned it again, gathering strength as it went.

My MP splits were: 8:23, 8:23, 8:16, 8:17, 8:20, 8:23, 8:23, 8:25, 8:21, 8:25, 8:21, 8:13, 8:12, 8:09.  Avg MP miles 8:19.  And remember folks, Steamtown is a net downhill of 955′, so it’s looking beautiful for Oct. 12.

And with that, I’m high on life right now…seriously.  My body feels great, legs feel fab, the only reminder is my butt’s a bit tired (go figure), but that’s it!  So tonight I’ve got some serious celebration on tap, a delayed birthday dinner with friends, but in my mind, I’ll be celebrating this run and the excitement of an adventure on the brink.

Today was supposed to be 5 recovery so I didn’t get out until 8:30, figuring who cares if it’s 80 degrees, I’ll be going slow.  But then I got that weird rebelliousness in me and ran it GA instead.  I was bitching at myself while doing it, so I really don’t get my motives, except to say it must be some weird confirmation thing.  Like when you bite the inside of your mouth and keep doing it to confirm that yes, it really does hurt.  Except in this case, it’s to confirm that yes, I really can run faster than a snail. Don’t know why I can’t just believe it and let it go.

But anyway, I did it like a pyramid because once I got to the middle with an MP mile, I realized I’d better pull back since I have 14 of those on Sunday.  Avg. for today’s run: 8:43.  Yeah, I know, none of the times I post are really speedy at all, but considering the pace the plan asks for, it was naughtily fast.

So tomorrow is my birthday, I’m going to be 47 years old!  How in hell did this happen?!?  The funny thing is my marathon training has overtaken so many parts of my life that I’ve requested no celebration tomorrow night, knowing that it could mess with my MP run on Sunday.

I posted something in my Women’s BQ thread along these lines also, because I have some cute chunky platform flip-flops that I’ve stopped wearing because I’m afraid I’ll slide off and hurt my ankle.  I also imagine myself tripping on the sidewalk or being run into by a bicyclist, laming me and ruining my marathon dream.  And I know my friends are tired of hearing, “no thanks, I’m going to stay in, I have a hard run tomorrow”, but it’s the sad truth, I’d rather have a great run than go out.  Then again, I’m a hermit anyway, so quite a handy excuse.

But enough imaginings from the Pre-Marathon Drama Queen, how about today’s musical pick?

I’m usually a New Music/Alternative freak but I love a great melodic theme no matter what the genre (add a great hook and I’m there).  So don’t be surprised that today’s fave tune has a Southern Rock type feel: Cocaine Cowgirl by Matt Mays.  Extraordinarily cheezy video, but it’s the only way to play you the song.  Anyway, it has this wonderful melancholy opening guitar riff that laces through the whole tune.  And besides, who doesn’t like a good druggy song every now and then?

75 degrees and 83% humidity when I left the house at 6:30.  What a bowl of soup.

Today’s adventure was 9 miles w/5×1000 at 5K race pace w 2 min rest between.  During the 3 mile warmup I saw my friend Joe out running, so that was a cheery start to the morning.  Along with my pal sighting, there was a huge pack of army kids dressed up in full camouflage regalia; longsleeve jackets, pants, boots, heavy gear on their backs, doing some running and walking on the bike path, so that quelled any complaining I might have done.

My goal for today’s intervals was the same one I’m using throughout this cycle, 7:15 5K pace, based off goal marathon pace.  Last week, my initial interval was sluggish, and though I caught up after that, today I aimed to be even-steven throughout.

Now, the problem with me is my big fat stupid ego.  A faster runner, or one with more experience, would have either done less intervals or done them slower to account for the weather.  I know this because I’m always reading speedy runner’s accounts on the Marathon Training Forum and it is the common advice.  But when you’re at my level (which I know a bunch of you are), you figure you gotta do the workout as-is or you’ll hate yourself, feel like a loser and be ashamed to write about it on your blog.

So I did the workout as planned (7:12,7:13,7:12,7:14,7:14…avg.7:13) though the test of V02max is “could you do another one when you’re done?”  If you’re doing them right, you’re supposed to have enough left in the tank for one more.  I suppose if someone threatened to stick bamboo shoots in my fingernails and a steel spike up my ass, I could have come up with one more, but otherwise, foggedaboutit, I was cooked.

But I feel good about it, it’s done and now I can revert to my slothful ways for the rest of the day.  What’s next?  Supposed to be off tomorrow then 5 recovery on Saturday, but it looks like there’ll be some tail-end hurricane action Saturday (rain and 27 mph winds), so I think I’ll do the recovery tomorrow to get it out of the way.

And on that exciting tidbit of future ponderings, I have a bowl of cereal here that needs attacking, must go in the for the kill now, so I’ll see you later, folks!

What a tease the weather is, letting us think we’re headed for a comfort and cool last week and then today, back to the salt mills.

Yet another schedule switching this week: was supposed to be 5x1000s today, but thought it best to place a couple days between that workout and Monday’s race, so 12 today.  Nothing much to tell, didn’t attempt any MP miles since I have 17 w/14 MP to look forward to on Sunday.  Averaged 9:21.

One little thing was I broke in a brand new pair of Inspires, the ones I’ll be wearing for Steamtown.  Woohoo!  Also, I forgot to mention that I had a new high-mileage month for August: 236, so that’s pretty cool.

This might win an award for shortest blog post so far, but I’m tired and have to get ready for a voiceover session soon.  It’s 3 radio spots in one session, so that’s a lovely thing, moolah-wise.

Speaking of voiceovers, want a laugh?  Check out this cartoon for Commerce Bank.  I play Tommy, the blonde boy with glasses who is apparently somewhat mentally challenged.  There are more here, just in case you need some in-depth lessons on fiscal responsibility…

First off, huge props to Nick.  Yesterday he went on a 100-mile bike ride from New Hope, PA to NYC and arrived home at midnight, so the fact that he woke up early this morning (on his birthday, no less) to drive my nervous ass out to West Chester, PA was a big weight off my back.  Not to mention being photographer for the day.  Thank you, birthday boy!!

We get out there at 8am for a 9:00 race.  The weather is pretty nice, 66 and sunny, and the downtown area/race course has a lot of trees, so I know I won’t be able to blame the heat if I suck today.

I get my bib and walk with Nick to the nearest Starbucks so he can read the paper while I leave to stew in my own juices until the race starts.  I walk around some, repeating my new mantra to myself “I am fast, relaxed and strong” hoping it will somehow “take” during the race.  At 8:30, I do a couple warm-up miles with some strides thrown in, but I’m not feeling good about the strides, seems like I can’t get my usual pace on those, so I go back to the mantra and try to chill.

Gratuitous Standing-in-Starbucks-with-idiotic-hair-but-good-abs shot.
(I really do not have a mullet, but clip my hair back for running, so…eh)

The course is a 2-mile loop done twice with some uphills (not real steep, but a few blocks long) and thankfully with accompanying downhills, so I’m thinking ok, not killer but no free rides.  I don’t do the entire course because the volunteers are still walking around at this point with cue sheets trying to figure out where they’re supposed to stand, but I can see how it’ll go pretty much.

Time to line up and we’re off.  It’s a small clog at the start and I settle into my pace.  For the first half of the race, I’m behind a woman in blue, and though I eventually pass her, I realize on the 2nd loop that she’s sticking right behind me because the volunteers keep saying “great job, ladies” and I just know she’s the other lady.

I felt good this race, held back a tad on the first loop since I wasn’t sure what to expect.  I passed a lot of people, so that was a happy thing and on the second split when I saw I was a bit slower than my projected pace, I didn’t bitch at myself at all, just said “fast, relaxed and strong” a few times…and meant it.

After the last hill, just before the finish, I turn the corner and Blue Lady makes herself known, picks up the pace and speeds in front of me.  I take the challenge and stick on her heels with all I’ve got, both of us egging the other on.  She beat me but gave me a high-five the moment we stopped, saying “good race, I was following you the whole time.”  Laughing, I told her she was my carrot the whole first half.  Anyway, she’s 9 years younger, so that’s ok.

Home stretch, Blue Lady on left and me looking ever so determined to catch her ass.

My time?  30:48.  Not quite what I was shooting for, but considering I’m in the midst of some serious marathon mileage, it’s A-OK by me.  My splits per the Garmin were 7:37, 7:41, 7:20, 7:33 and 6:45 for the last .1.  Obviously, this doesn’t mesh with the clock (7:42 pace), but whatever.  They only had the one clock, so I just let the Garmin Autolap every mile.

Afterwards, Nick and I are walking to the restaurant and who should I see but that cute runner girl that had told me in passing that she reads my blog.  We finally introduced ourselves properly and I have to say, that girl’s a firecracker!  She’s doing Pfitz as well for NYC and it’ll be her 7th marathon, so I was totally impressed.  She mentioned that her Garmin had 4.1 and so did mine, so hmm…thought I was good with those tangents today, but anyway, just sayin’.

Finally the results are posted, I’m third in 40-49, but alas, only prizes for 1st and 2nd, so no goodies for me.  We meet up with Nick’s friend Marie for a birthday brunch and finally head home, me feeling good that one more race is over with, Nick dreaming of a long luxurious nap.  All in all, a fantastic way to spend a morning.