Posts Tagged ‘mileage’

January mileage total: 367mi.  Still very surprised by the pace drop this last week, it happened so suddenly.  The way things were coming back, I expected more afternoon runs in the 8:2x-8:1:x range for a couple weeks before 8:0x’s and under became the norm but hey, no complaints – just letting it unfold.

Arms – Transformation!
In a coincidental turn, the person who shot that slow-mo Trials video I linked to on the last post turns out to be a fellow MRT forumite, IRunForBeer (more slow-mo from the Trials are here on his Youtube page…wonderful stuff!).  He’s also a shit-fast runner and coach.  Anyway, when I read on the sub 2:40 thread that this was his video, I unlurked to thank him for shooting it, and mentioned I was using it for arm form.  He left a generous reply with tips on arm form but one in particular resonated with me beyond all expectation:

“Note that many elites have some ‘swim’ in their arms/hands, not just robotic forward/back but hands moving in a loose relaxed oval pattern.”

Immediately after reading that, I went for a run and realized that, of all the components or tricks I’ve used for my arms, I have never once considered what my wrists are doing.  My wrists, it turns out, are like rigor mortis sticks, locking my hands down creating a never-ending tension.  In that moment, I finally understood what it is about my arms/hands that bug me in every race photo but I could never pinpoint.  Aha Moment #1!

As it turns out, IRunForBeer wasn’t even talking about wrists, as he added this the next day: “Just to be clear the ‘swimming’ with the arms is from outside to inside (the left hand/arm clockwise circles and the right is going CCW) and just keeps thing loose and in rhythm.” so he was talking about the whole arm (or forearm).  No matter, my misinterpretation unlocked a hugely important key – that by adding some “float” to my wrists, my whole arm became more relaxed.

Then yesterday, I expanded the looseness applying the small circular motion to my entire arm…Aha Moment #2!  I had been running like a robot, arms sawing back and forth, this new motion was like night/day to that.  It’s as if previously, my arms were limited to 2 dimensions whereas now, all 3 dimensions were available to me.  Major stuff!

I even felt taller as I ran, as if that pressing down and tension had grounded me to the pavement, whereas with looser upper body, I felt more “up, up, up” with my gait.

So yesterday afternoon’s run was one of my favorite outings ever.  Helped by a surreal January day (60 degrees before sunset), my planned 10-miler stretched to 13 because it felt so damned good, average pace 7:56.  It’s these kind of discoveries that make me so excited to go out on my next run and my next run and…

Apologies to Shoefiter
I had to edit my last post where I bitched about the Shoefiter application at RunningWarehouse letting me down when it came to the Hyper Speed sizing. Turns out, I thought I wore a 7.5 in the Adios but I wear 8s so Shoefiter was right on the money.  I wish I’d realized this before ordering a pair of 7.5 Adios from Eastbay the other day, but oh well, I’m an idiot and Shoefiter rules.

Fresh experiences, important lessons and sweet camaraderie, that was 2011 for me.  And because of that, I’m stepping into the new year on a positive note, happy and hopeful for what lies ahead.

Lesson highlights were: the value of taking running breaks, the wonders of high mileage, de-stressing training cycles and dealing with injury (plus all the periphery that surrounds it).  Big stuff!  I also saw the end of an aggravating 2-year plateau thanks to a PR in the Half and I’m once again confident that more PRs lie ahead.  That alone made the year a success.

Additionally, I got to travel and hang out with so many fantastic running friends – ’twas a heavy year for huggy friendship love. Makes me smile just typing it.  And lastly, in non-running life, I finally escaped the Blue Hovel and moved into a fantastic new apartment which happens to be even closer to my beloved park (I guess it’s all about running in the end).

My mileage total for the year was 3029, which includes 6 weeks off (2 weeks for a voluntary running break and 4 for the injury).  Considering I didn’t get into higher mileage till April/May, 2012 should be appreciably higher.

Enough Of This Year-End Crap
In other news, I had my follow-up massage on Wednesday and expected him to find lots of bad stuff after those crazy mileage days.  Much to both our surprise, it was the opposite; dramatically improved from the previous week, way more symmetry and nothing he kneaded was squeal-worthy.  It was as if all that running had smoothed me out.  Go figure.

Still, the mileage jump was wicked steep and on yesterday’s run I was tired – as in “want to lay across the bike path and take a nap” tired.  Last Spring, when I got to this mileage level, I did it much more sensibly/gradually so this was a whole ‘nuther method to get there (one I would never recommend).  I knew I could handle it from having been there before; once you’ve hit a certain mileage level, it’s easier to return, but you can be sure this next week will be a welcomed cutback.

In other news, my body is returning to its firmer self – I’ve lost a couple pounds, my arms and tummy have definition again and the bodyfat reading on my scale is mercifully dropping.  I also started back on iron supplementation which I had stopped as soon as I got benched.  I’m back to glucosamine as well, giving fish oil a break since I have a limit to how many horse pills I’m willing to pop and the glucosamine I use has some anti-inflammatory additions in it anyway.  And calcium as usual.

The Last Of 2011 Week In Review
The Mileage Challenge remnants kicked off the week, so please excuse my Monday.

Mon: AM:16, PM:8
Tues: 15
Wed: rest
Thurs: 10
Friday: AM:7, PM:7
Sat: 9
Sun: 10
Total: 82 mi

Thank You
With the switch over to a brand new year, I want to thank everyone who reads this blog.  Whether you’re a regular or someone who gives it a skim every few months, I truly appreciate it more than I could ever express.  Between your support and comments both here and on Facebook (and of course, from my buds in the 3:20 thread) I feel like one well-loved lady, or, you know…appreciative attention whore.  So thank you for hanging around, I send buckets of love to you all and may 2012 bring surprises and experiences you never even imagined.  Happy New Year to you and yours.

Last I posted, I’d had a wild couple of days thanks to the MRT Holiday Mileage Challenge – 39 miles for Saturday and Sunday.  Not the brightest move, fresh off the heels of injury, but I was being super-diligent about self-massage and foam rolling, etc.

My original intention for this week’s portion of the Challenge was to alternate 15 and 12 per day with 20mi on Sunday: 101mi for the week.  A lot, but by doing most of it in doubles (and slow as I needed to go to remain tweakless), I was confident I’d hold up fine.  So much for plans.

Folks were running some super thick runs so on Monday, what started as a shorter run in the morning, I extended to 16mi and I pulled an 8-miler later that afternoon: 24 miles on Monday.  Crazy crazy.  But fun!

However, that night on the mileage thread, a drama erupted between the lead guy (who was throwing some childish ego crap around) and a couple of us irritated participants, so the next morning, my run sucked.  The entire 15mi I kept thinking about the situation and having imaginary conversations in my head with people that did not deserve to accompany me on my run.  Over 2 hours of negativity.

Add to that, after Monday’s 24mi and the likelihood of me adding a few more miles here and there out of competitive stupidity, I would probably have ended up near 120mi for the week.  (as recap, last 2 weeks were 50mi, 79mi…120mi? Lunacy)

So I quit.  I had company though, a couple online compatriots were also annoyed by the vibe and quit as well.

Today I’m enjoying a day off which, after averaging 19.5mi/day for the past 4 days (104 mi in the last 7 days…a distance PR for me) is a good idea.  Physically, I held up just fine, a little tightness in one of my calves yesterday but it’s gone and I have a massage at 5pm, so that’s cool, too.

Positive Takeways
Despite the drama and silliness of the past 4 days, I came away super pleased with the running part of the experience.  Not just for confirming that I am indeed 100% healthy again but also…

1. Nice to know I can manage a solid amount of miles in a short span.  Not being an Ultra person (this was in no way Ultra-like, btw, doubles and recovery being of major importance) it was cool to go beyond anything I’d done in the past.

2. I was instantly transported back to my old mileage level and then some, so 90mpw from here on in will feel like a cutback.

3. Doubles!  You know I’ve been wanting to do more doubling experimentation and this was the primo opportunity.  One of my concerns for doubling in the winter was getting out on cold early mornings, but it was fine.  The trick is to wake up, have coffee and go.  Also helps to have my running clothes laid out, too.  It’s going to be great having shorter runs along with the medium and long ones instead of all long singles.

So in the end, a few days of a halted Mileage Challenge yielded a good amount of self-discovery that I can use for the next few months.  That’s a win.

Race facts:
1:32:10
4th in 50-54 AG (3rd was 1:32:08…ouch)
149 out of 9507 femmes
793 out of 16,517 OA
Age-Grade 80.91%

Training beforehand
Might as well post a graph of my mileage since that’s been my focal point for the year.  The graph begins on Feb. 7th after taking a voluntary 2-week running break due to burnout.

Weight
I had mentioned how I was going to lose weight for this race and start counting calories again.  I did for a couple weeks but when the move started, I gave up on the counting and just ate healthy as ever, there was enough stressing without being nitpicky with food.

Turns out that while I only lost a couple pounds, holding at 119-120, thanks to the physical labor of moving to the new apartment, my bodyfat percentage dropped by 1.5%!  It’s been steady like that for about 2 weeks, so while I know my fancy-ass scale can’t be accurate as far as the base percentage (I’m surely not 14.5%) I do believe it’s trustable as a comparison unto itself.  So anyway, while I wasn’t at my best racing weight, the bodyfat thing made it A-OK.

Yesterday
My sweet pal and race buddy Kat arrived in the afternoon. I’d picked up both our packets already, so all we had to do was chat and eat dinner.  I made her accompany me to an old-fashioned diner in my neighborhood that I wanted to try because they served spaghetti and meatballs and I thought that’d be a funny place to go.  We were not disappointed.  It was Early Bird Prime Time so we were the only ones there who still had pigment in our hair.  Was good, made me feel fast.

This Morning
My new apartment is amazing for Philly races -  located 2 blocks from the start, it allowed us to take our time and pee to our heart’s content…luxurious.  We ventured out at 7:30, ran into my friend Peggy who was on the way to her long run.  She wished us great races (so cool to see her), then split up while Kat looked for our friend Lynn to run with.  I did a mile warmup with strides and got into my corral.  While standing there, I see my young friend Steph, one half of the twins I’ve befriended in my racing/running travels.  She didn’t have a firm goal but we decided to run together with the understanding that neither of us were “talkers”, which worked out great.

The Race
No big details here.  First mile seemed right on, then the Garmin went insane as it always does downtown, so for a couple miles I only had the mile markers to rely on, though I hadn’t noted when we’d left in relation to them and I missed the first one entirely, so my Garmin was saying anywhere from 8:46 – 5:xx, and for the first few miles, I thought we were off goal.  Around mile 4 I realized we were dead on, so that was a relief.

I wasn’t very stuck to the Garmin for this race because it was off for a great part of it and required quite a few “catch-up” lap presses (was on Autolap), it told me that for the most part I was running 6:4x-6:5x so after adding the leftover lap press, I figured I was right under 7:00 territory.  I did think I was in line for a sub 1:32, btw, right up until I saw the finish line.

I felt solid throughout this race.  There were points where I recognized my breathing was getting louder or that funny exhale whistle was happening but I would make a point to try and relax at those times, which helped.  Because of my previous collapsing/medical adventures, I was very mindful about how much effort I was putting out and told myself in the days before this that should anything feel strange, to not try and power through but to back off and slow down, race times be damned.

At this point we were at the park, my day-to-day running ground, and as we approached it I turned to Steph and said “home”.  Once there, I had a gel at mile 5 with a half-spilled cup of water to chase it. Never wanted for more, the temps were great (57, though breezy at times with 14mph wind) so it was extremely comfortable out there.

Once we hit Falls Bridge, with about 4 miles left, I felt like it was all downhill from there.  Steph dropped back at mile 9 so I was on my own from that point. Coach Adam/A muse had told me to keep steady till mile 10, then go into L’ Assassina mode, and I had to smile at the thought – while I was able to pick off people, I didn’t have an extra gear so I just kinda kept chugging was all.

About the park: since I started running in 2007, it’s been my gym, my confidant, my shoulder to cry on and an unparalleled source of joy.  I talked to the park this morning and thanked it for taking care of me.  I told it how much I loved it and reminded it where my favorite spot is and that even though it’s been the location of some scary health moments, I know it loves me too.  I communed with that park today.  But back to L’ Assassina…

There was this one girl that I don’t like from the park, she always gives me a bitchy look, and in the last few miles, she jumped into the race to run a few friends in.  When I finally passed them I heard her tell her friends they had to speed up, which I know was totally prompted by my presence so I took pleasure in moving farther ahead and out of their vicinity.

As I closed in on the finish, my friend Kev yelled out “just 1/2 mile more, you’ve got it!” which was great.  But even with all my park adoration, that last 1/2 mile is a scary spot for me, it’s the finish of many a Philly race and where 2 of those silly race collapses have occurred, so while other people were kicking it to the finish, I repeated to myself “feet under you, feet under you, keep your feet…”  and slowed down a tad until the finish line was right there.

After
I mentioned before that I thought I had my “A” goal right until the end so it was a disappointment to find I didn’t.  But really, it’s nothing but a few seconds and since this was my first race since January and I’ve had no real idea of where I was at, I’ve got nothing to be poopy about.  I know this and anything else is just plain Ego.  The main thing is after 2 long years, I finally got a PR when I’d pretty much convinced myself I’d not see another, ever.  I’m also pleased as punch with the Age-Grade and the Age Group placing.  This is such a competitive destination Half, I thought I’d be lucky to be in the top 6, so 4th is a nice bonus.

This race also unveiled the new race me: one that is confident but at the same time, reticent about pushing it to the Nth degree, probably won’t ever again as a matter of fact, but will do what I can within a comfort level that feels safe.  Because of this, I’ll never be a great racer – I believe you do need that balls-to-the-wall ability to do it properly, but I’m ok with that.  I think I have many great races ahead, just within those parameters is all.

After After
Kat and I went out for food and bloody marys before she embarked upon her journey home (Love you Kat, thanks for being such a fun and calming influence).  I sat here for a bit, thinking about the blog post I had to write and looking forward to seeing my ex-hubby tomorrow for the first time in eight years when he stops for a visit on his way home from that 12-week sailing adventure.  But after a few minutes, I said fuck this and went to the drugstore and bought a shitload of shit to stuff in my piehole.  Doritos, Reeses Pieces and Twizzlers.  All huge size.  After being good for so long, tonight I will be bad (or have a really bad stomach ache, whatever comes first).  All that’s missing is a cigarette.

Before I close, I want to thank all my dear friends from the 3:20 thread, even the hopeful crazies who predicted a sub90 (Matt), which I knew was not ever on the table.  Your confidence in me was beautiful, albeit overly hopeful.  And that huge collection of messages from my Facebook friends filled my heart like you wouldn’t believe.  I just love all you internet and real-life pals of mine – you make it all so much fun. Thank you for being so great.

I hope to have at least one ok race picture but until then, here's me and my dinner.

What was called for: 17 miles (2 warmup, 3@7:00, 7 easy, 3@7:00, 2 cooldown).  Here’s what I did: 17.25 miles (2wu, 3@7:01, 7.75@8:05, 3.25@6:58, 1.25 cd).

Now, this was a really interesting run.  First off, yesterday I had a tired 12-miler so wasn’t too sure of what today would bring but because of the moving crap, I needed to get it done today.  Once in the midst of the run, I was able to get up to tempo speed immediately, which was cool, but it wasn’t that comfortable, which was not cool.  It wasn’t awful but I had one of those “I’m gonna have to do this for 13.1?” moments.  After that first bout, I felt real heavy-legged and was sure that the second tempo part was doomed.

Then, around mile 10-11, something happened.  It might have to do with me thinking happier thoughts or else I finally woke up, but suddenly my easy pace, which had been a respectable enough 8:07 (though again, did not feel “light” if you know what I mean) dropped to 7:50s yet my HR stayed the same comfortable number (69%HRR) and my whole body felt different, like energy restored, light and fast.  Was so weird.  But I love this because it’s one of those memories you can use in a race when things feel like shit, you just remember that one run where things magically turned around.  I need more memories like that.

Anyway, at that point I knew the 2nd tempo portion would be much easier since I was already going 7:55 and 7:00 isn’t that much of a jump.  And it was. I added .25 mile to the second tempo portion just because I could. Average pace for the whole 17.25mi was 7:46.  Average heart rate on the tempo parts was 171bpm (82%HRR), and for the whole shebang 158 (73%HRR).

Monthly Mileage and Mileage Stuff
Very happy with my total miles this month: 380.1.  That included a day off for Irene and a full cutback week.  Next month will be much less because of the race.  But I’m good with that, I’m really not an exercise freak who doesn’t like cutbacks or tapers, I appreciate them fully and am ready for a little breakette.

Speaking of mileage, here’s something good I wanted to share with you if you haven’t seen it. It’s a series on volume and determining how much mileage is right for you by Kevin Beck.  Here’s Part 1 and Part 2 (there’ll be a few more installments).  I found a good deal of what he wrote relateable to my own situation.

Someone messaged me in Facebook the other day asking if I thought my mileage increase had helped as she was thinking of raising hers.  The question made me laugh.  It has not only helped, it has transformed my running completely.  Completely.  And I think there’s still a lot more to come, whether from aerobic or efficiency gains, I don’t think the improvements are stopping any time soon. (famous last words, but one hopes)

So if there’s one thing you can do to get improvements, especially after you feel tapped out from interval sessions galore and doing things the same way you’ve been doing them: up your mileage.  It’s magic.

Various Tidbits
I got my confirmation for the Half in September and for possibly the first time ever, the time I predicted when I signed up is within seconds of my goal for the race.  Yay for lack of embarrassment!

Two more days and I’m outta here. This place continues to send me signs of “get out get out” in the form of a mouse turd on my bed, washing machine in the basement broken for over a week, one of the new tenants leaving a thick scent of cigarette smoke throughout the building and refusing to lock the front door properly, even the mailman has given up: instead of putting mail in the mailbox he’s taken to dumping it in a pile on the vestibule floor.

Meanwhile, I’m so excited because I’m about to have windows!!  Technically, I have 3 right now: the bedroom one’s been broken (sealed shut) for about 6 weeks, another has an air conditioner in it, so basically, I have one window.  ONE.  The new place has 5 windows + central air, so no window shakers.  I’ll have died and gone to heaven.

And that’s it from Flo Central on this lovely Wednesday.  Hope you guys are enjoying your week.  Next time I post, I’ll be in the new digs.  WOOHOO!!!

Big mileage milestone for me this month: 402 (because 400 would be “eh”).  I celebrated with a big fat tempo run and on the cooldown, when I realized I had just passed the mile marker that meant 400 had officially clicked over, I had to smile.  It might not ever happen again, but I do enjoy a new most-est.

Major Training Plan Revision
It’s hilarious, aside from this season’s base-building plan, whenever I post a training plan here, a week later it’s totally changed.  Why?  Because that troublemaker Coach Adam/A Muse always sticks his 2¢ in and of course, his cents always make sense.

First off, I have to say I adore that guy.  Months ago, when I announced I’d be doing things my own way, running lots of mileage and eschewing workouts, I knew he wouldn’t be into it.  And I totally understood why – it was partially what the famous coach/scholars might suggest (off-season base-building is standard fare) but no workouts, not even strides till I felt good and ready, was unconventional and for a normal runner would not be a great idea at all.

But I wasn’t quite normal at that point, burnt-out and sad about a lack of progress, so I went ahead, knowing it wasn’t “right” but that it was right for me.  After Adam’s initial and understandable “I don’t know about this” reaction, he’s been incredibly supportive since.

So anyway, it was funny that when I posted my plan the other day, he questioned my approach, said that instead of changing so drastically, I should “double down with the experiment” and stay closer to what I was already doing!  Instead of conventional intervals, continue with the on/offs, and instead of focusing on the speed side of the week, really make it all about the tempo runs, which makes sense, since speed endurance is what I need.

Here’s his ever-sensible reasoning:
When you train for a Half, you have two ways you can go, either as an extension of 10k training or more like a marathoner.  If you’re an Elite and it only takes you around an hour to complete a Half, or if you’re a mere mortal planning on racing between 75-90min and already in 10k shape, then it makes sense to think in terms of 10k training.  However, if you’re not in 10k shape (as I’m clearly not), it makes more sense to focus closer to Half pace with visits to MP and 10k pace.  But 5K pace doesn’t really have a place in it since a 20min race is so far removed from a 90 minute one.  Specificity of training = better quality of preparation.

So for the next 6 weeks:

1. Fartleks 10x3min on/1 off at 10k pace (purposely low-key and easy)
2. Faster running will only be in the form of strides and/or hill sprints 3 times/week.  As he put it “If you do 6x100m strides 3x weekly you have, suddenly, 1800m at mile pace. But you’ve spread it out so it’s digestible, doesn’t break you down, and you’re just reinforcing good mechanics.”  So smart.
3. One of the stride days will be a drill/stride session.
4. Tempo runs in different flavors: 40minutes, a couple hour-long MP runs, one fast finish and 2 preceded by an hour of running.

So what is my Half pace?  Damned if I know, but for training purposes and potential goal, until further notice, I’ve picked 7:00 since it’s a nice round number in the correct vicinity.  But my assignment is not to get hung up on pace and to run relaxed which is helpful since weather is an unarguable factor.

Shoe Update
My Adios’ are doing well, it’s been 2 weeks and aside from 2 Kinvara days, I’ve worn them every run.  They already have 198 miles on them, their initial brightness well tempered by a thick layer of dirt.  I thought I’d post a photo since they are not without the usual Flo Quirks.

Notice the lacing; I swear my big toe knuckles are not deformed or gross looking but they were rubbing at the point where the first lace hole is, so I don’t use it.  And the left one was bugging the tendon a tad, so I took some stitches out and snipped through the lace surround (oddly enough, I’ve been doing this snipping thing at that same point on the right foot since my Mizuno Inspire days).  Lastly, I occasionally feel my right arch near the end of a longish run which I think is related to one of the stripes, but it’s not enough of a bother for me to deal with it yet.

I never did tell the whole tale of why I wanted to try other shoes.  It turns out my Kinvaras, which fit just fine if not full of sloshing sweat, do a number on my feet once the socks are soaked through.  Doesn’t matter how much BodyGlide I use either.  Remember that little injury in May when I snipped the callus from the bottom of my pinky toe?  It kept callusing over, which is good, but would then get a blister under the callus, which was as painful as the initial injury, then peel off and the whole cycle would repeat itself.  I even cut out the rubber area there to where there wasn’t any reason for it to keep happening but it did.  I also lost a few toenails that had no business being lost.

I didn’t have this problem last year, btw, but I was also only running 60mpw.  I suppose I could buy a larger size for the rest of the summer but I’m glad to have found something else entirely.  It’s fun to change it up and the Adios are lighter anyway with no toe trauma, whatsoever.

Speaking of happy toes, Ininji sent me some of their socks to review (toe socks), so I think that’ll be my next post.

Week in Review and a Chunky Tempo Run
Most of the runs were done in high 70s with dewpoints in the upper 60s or low 70s. Monday and Friday were recovery runs, Tuesday was just plain hot and difficult and I already wrote about Wednesday and Thursday in my last post.  Yesterday started with a laggardly 9:00mi but improved as it went, the last 5 miles @8:00.

But my major workout this week was today’s tempo run.  It was a big one for me, this season I’ve only done short tempos or tempo intervals and in the past, always worked up to longer ones.  But today was 5.5 miles right off the bat.  The warmup was sluggish @8:50s and when I got to my start point at 2.75 miles (due to water fountain placement) I did something new: stopped the watch and did a set of drills and strides (buttkick, stride, high knee, stride, skipping, stride), then began the tempo.

I didn’t get my goal pace, ended up with 7:11′s as opposed to Daniels’ 7:05s for a 40-min tempo, but I’m fine with it because it was 78 degrees out (Daniel’s conversion = 7:00 at 60 degrees), it took me up over the bridge twice (w/only one downhill), it was my first long tempo this year and hell’s bells, I just did 402 miles this month. Personally, I think I did a fabulous job (ok, yes, I’m annoyed that I didn’t get my goal, but I do believe I get a pass for that list of stuff).  Heart rate was good, and the 5 miles of cooldown felt surprisingly light.

Monday: 9@8:37
Tuesday: 15@8:34
Wednesday: 11.25@8:09 (4x½mi, 4x¼mi)
Thursday: 17@8:21 (drills and strides)
Friday: 13@8:42
Saturday: 12@8:15
Sunday: 13.25@7:55 (5.5mi @ 7:11)
Total: 90.5 mi (avg pace 8:22)

Very happy to have a cutback week ahead.  Only 72 miles!  Like a day at the beach.