Posts Tagged ‘pfitz 18/55’

I just completed my first Marathon Paced run, ever. I’d been both dreading and looking forward to it all week. This would be my first reading of where I stand in the midst of my training, so it was important for me to give myself the best possible scenario as far as sleeping and eating beforehand.

Which makes you wonder why I’d accept a last-minute invitation to my friend Yvonne’s for dinner where I was self-forced to drink 3 glasses of wine plus a touch of Sambuca before joyfully (drunkly) plopping into bed. I did manage to be asleep by midnight, so the sleeping part was a success, but I could have done without the boozy carb-load.

I was also psyched about the forecast (woo! supposed to be 67 degrees at 7am, can’t wait!!) That turned out to be bogus. When I left the house at 6:30 it was 77 w/heat index so any extra weather induced speed wasn’t happening in my neighborhood. Pooh.

I got my handheld, filled my gel-flask with a couple gels and a bit of water, slapped a visor on my head and left for my MP adventure.

During the 3 warmup miles, I took the occasion to finally use, for the very first time, a porta-potty in the park. It was all I imagined and less. Seriously, I have never seen one filled so precariously high. Disgusting.

As you can imagine from the prelude, I was whining for most of the run, thinking woulda, shoulda, coulda and “damn, this is harder than I thought it’d be”. It was pretty disconcerting, to be honest. At one point, I told myself, “there’s no whining in Marathon Training” which shut my addled brain up for about a mile, but then it was back to it’s bitching and moaning and numerous decisions to downgrade my goal.

When I got tired of that, I made silent remarks to the many overflowing packs of Team In Training people who haven’t figured out that we all SHARE the bike path, bikers and runners, so staying on the right side like the signs tell you to (and as would common sense if a person had a clue), is the right thing to do. I was this close to plunging my elbow into one of those charitable white t-shirts.

I really shouldn’t have had that wine last night.

Despite all the grouchy inner chatter, I managed to complete the stupid run at the correct pace, 8:22 (I needed 8:23) and that included stopping to refill my bottle once and stopping to pick up some car keys a runner in front of me dropped, and then getting them back to her.

Now that I’m back home and looking at my logs and thinking about it more, I’m not ready to switch my goal just yet. My friend Joe, who is speedy as hell (3:09 marathon) and who did Pfitzinger too, said it wasn’t till the VO2max work came into play that his pace felt more doable, so I’m going to resist comparing myself to a couple speedy gal-pals in my Women’s BQ thread who report their MP runs are “comfortable” – their paces are more aggressive than mine to begin with. Besides, whenever I read about someone doing an MP run in the Marathon Training forum, “comfortable” is not a common adjective, so I’m not downgrading yet.

On an all-together different bummer note, I initially chose Steamtown because a couple RW forum friends were doing it, then I kind of talked my other forum buddies, Matt and Joye into doing it, too. The first two girls have already dropped out due to injury and now Matt has a strained calf that the doc says he has to stay off of until he can manage stairs comfortably (which I’m hoping with all hope will only be a week or so, at the most). If that’s not enough, Joye is having physical troubles as well. So here’s to Matt and Joye, please be healthy and get there with me, I’m rooting for us to get this thing done together and celebrate our first marathon with all the excitement and wonder we’ll have left in us. Be well, both of you!

No, I didn’t actually get any new ink, but check out my lower back from Sunday’s 21.

How ironic, I make a design about chafing in places you’ve never heard of and I end up doing just that to my own body.  I mean, who chafes on their lower back?  Is nothing sacred?  Shitty shorts, is what it was.   They were soaking wet the whole time and they have a pocket in the back that I had a couple gels in, which probably didn’t help, but I think the main offender was some poofiness of fabric surrounding the waistband elastic.  Anyway, it’s two days later and the tramp stamp is still there.  I’m a branded runner.

Moving along, last week my total mileage was 55, this week Pfitzinger takes it down a notch mileage-wise with a total of 48. Today was an easy-shmeasy, 6 recovery miles, tomorrow is a mid-long 15, then a couple more 6-mile recovery runs (Saturday’s with strides), then come Sunday…my first Marathon Pace run!  I’m looking forward to it, actually.  It’s also 15 but with 12 MP in the middle.  My MP at this point is 8:23 (for a 3:40 marathon), so we’ll see how it goes.

Today’s most fabulous song for recovery was Wild Sweet Orange’s “Ten Dead Dogs” It makes me really sad, but in that beautiful bittersweet way only a good breakup ballad can do.

21 for me today, woohoo, yay and all that jazz.

My original plan was to do exactly what I did last week, an easy 20 around my usual loop, but yesterday I realized that there was a huge Tri called SheRox happening on that route and would have meant I’d be circumventing huge clusters of people, so I went to Plan B, the trail.

The trail is 5.5 miles from my house, so half my trip was on road, half on the trail, the trail being a lot more challenging due to the gravel/rocky floor and constant ups and downs. Also, I realized on my 19 there a couple weeks ago that even though there’s a fountain at around my 9.5 mile mark, I’d still need to take two handhelds because while I can get there on one bottle, I end up drinking twice as much on the way back, and the next fountain is 7 miles away. It worked out fine though, I was grumbling a bit at the beginning for having to cart both, but stopped noticing them early on.

I was still planning on making it a 20 and in mile 9, I actually said to myself, “Flo…keep it at 20, you have nothing to prove, the fact that you’re doing this on the trail and keeping pace is enough”. But then I was on this new part of trail that I’d never been and there were all these other runners, so it was fun to explore and besides, then I could come home and type that I’d just run 21. You can’t see, but my head’s all puffed up now and it isn’t from salt supplements, just ego.

My avg for the run was 9:28, but once I was out of the trail and back on the sidewalk, my final splits were 8:50, 8:41, 8:47, 8:36 and 9:00 for my uphill mile home. I drank about 110 oz. total, stopping the clock for refills because I figure I deserved to since I was carrying that extra weight. Btw, today’s temps were pretty nice: 77-79, but less humid than usual.

Had 3 gels, tried Clif Shots for the first time, Apple flavor. Um, they’re kind of gross, much thicker than any other, but on the other hand, that lets it go down in two gulps, so that’s a positive. I also tried a Fruit Punch Hammer Gel which was downright disgusting, no positives about that. Ended with Carboom double espresso which I don’t care for too much either, but the big hit of caffeine was useful.

Carried music but left it off again as I have for my last few long runs. I’m coming to realize that in the quiet of the morning, I prefer silence and then as the run progresses, the idea of anything extra attached to my sweaty skin, like earbuds, becomes completely unappealing, so I think it’s time to start leaving it at home for the long ones.

Once I got home, I was going to take an ice bath, but at the last minute favored “active recovery” because Nick’s coming home from his week-long bike adventure today, so I just vacuumed the apartment.

I’ve gotta go out now and do an emergency shopping to right the wrong I did to my hair yesterday. I got a box of dye because it’s getting a little too red and light with the sun, so I thought I’d put a little brown back in. But I didn’t really look too carefully at the boxes when I was at the drugstore, just thought, hmmm…Clairol Natural Instincts, I’ve never tried that one before and Hazelnut looks like a pretty shade.

So imagine my surprise when, after I’ve got it on my head, I scan the directions for the first time to find that, instead of keeping it in your hair for 30-35 minutes, it’s very adamant about not doing it longer than 20. Weird, I think.

So while I’m waiting for the time to be up, I log onto my favorite beauty product review site, MakeupAlley.com to read what other women have to say about it and I notice people referring to having put it on damp hair. Huh? Not having read the directions, I didn’t do that. And in all those reviews, the women are saying to count time from the moment you start applying it because it comes out much darker than the box. So I run to the bathroom and rinse it out…too late, my hair looks like an 80 year-old man with his first box of Just For Men. Shoe black.

It turns out this dye is actually semi-permanent, not my usual permanent, thus all the different application directions. OK, semi is good, it means it’ll fade eventually, but I was freaking out yesterday thinking that if it’s semi-permanent, does that mean I’ll have black sweat streaks of dye pouring from my head on today’s run?

So I washed it like a madwoman a few times yesterday and today wore a black visor on the run, to hopefully catch any dark trickles, and luckily everything stayed on the hair. But now I have to go buy some Prell because it’s supposedly like detergent, the better to wash out some of this old-man goth hair I now have. What a dodo I am.

But before I go, I want to give a shout out to one of my resident readers/commenters, Jim E., who is at this very moment, running the San Francisco Marathon and as of the Half, is producing negative splits!! Yay, Jim, I’m so proud of you with such a hilly course, I’m rooting for you. Go, Jim, go. Woohoo, cowbells clang clang clang…

Another night of 4.5 hours sleep to get up early enough to beat the heat, or the illusion of beating it – in these temps, taming it is the best you can do. Like every night before a challenging run, I get a little excited of what the morning will bring and today with 11 miles and a 6 mile tempo thrown in the middle, was no exception.

I left the house at a really easy 10:18 which is funny in itself, since last year when I finally got into the 9s, I wouldn’t dare do 10 anything from that point on. Seriously, it wasn’t till this training cycle, when I’m trying to follow the correct way to T, that I’m finally going slower so I can go faster and by golly, the shit’s working!

I would have liked to have to started the tempo at 2 miles in, but because there are few fountains in the park and I didn’t want to interrupt the tempo portion if I could, I started at mile 3 so I could get my last sip at the fountain before the doing the deed. As usual, with these long Pfitz tempos, when I’m finishing that last warmup mile, I ask myself how in hell am I going to be able to do this, it’s almost 2 minutes faster that what I’m doing now and I’m not walking. Waaaahhhh.

Internal tantrums aside, I kicked it! Yuh-huh! My tempo avg was 8:02, splits were 8:05, 8:03, 8:02, 7:57, 8:04, 8:05. On an 80 degree morning with a thimble of sleep…I’ll take it!

One thing that helped is, you know I’d been leaving my music turned off recently? Last night I made a playlist especially for today’s run. I’ve been downloading a lot of fun stuff anyway, so I put 4 of the slower songs at the top, then a transition song, then the good stuff took me through the tempo. Favorite songs from this round are Idlewild’s “You Held The World In Your Arms” (not a great video, but the song is infuckingcredible) and Carolina Liar’s “Show Me What I’m Looking For”
(talk about an anthem! who wouldn’t want to run to those chimes, that choir…ah!).

Other than that, most of you probably know about the drama thread at RW since that’s where the bulk of you guys come from anyway and that thing sent over a ton of people yesterday. Anyway, just an amusing note about it all, a do-gooder poster let me know that he reported the thread yesterday to the admins because he thought the OP was a little unstable. I understood, but wanted the truth to be out, so didn’t really want the thread removed.

As it happens, the only fallout from the admins was a PM for me today, admonishing me for cussing in a thread with one of my oh-so-clever workarounds (in this case “fuc-king”, and if you see it in context, it’s completely justified). Actually I was pretty proud of that one (looks better than schit which I write for shit), but that’s cool. I understand their point. Happily, I have no such rules on this blog, so I want to say this (and I mean it in only the nicest possible way)…have a fucking fabulous Friday, each and every one of you. Later, babies.

Since Mondays are a day off, today marks the beginning of week 10 in Pfitzinger’s 18/55 (he counts backwards to the race).

Previously, all the weeks were 3 days on, a day off, then 2 days. This week he shakes it up with 2 days on, one off, then 3 days on. And instead of the LT run opening the week, it’s not until Friday – 11 w/6 tempo, then a recovery and then a 20 miler. That little combo should be, er…interesting.

Today was simple since all he asked for was a 6-mile recovery run with 6 strides. Nice. Tomorrow is 12 so I’ll mess around with that mile-long hill again, this time doing 1.5 up and downs to make my 12 total.

This weekend I looked at the silly pile of shoes in my little office (I like them near me) and realized I’m doing with running shoes what I do with cosmetics and lotions. I use the bulk of it up, then about 3/4 into it I get bored and buy something else, so I’m left with the ends of a lot of perfectly good products. As far as shoes go, I have a couple pairs that are past 300 but still perfectly fine to use and a couple Asics in the high 200s that I stopped wearing when I fell in love with Mizunos. So I’m on a mission to use the 300+ pairs for recovery runs and the others for some medium runs so I can start clearing my room and my mind of extraneous shoes.

Other than that, the day after Nick left on his bike journey, the house started falling apart, so I’ve been repairing door handles, pneumatic door closers and my fave job of the week so far, killing a bunch of maggots in an outdoor garbage can because Nick’s son and his girlfriend who live in the downstairs apartment, are apparently unacquainted with their garbage disposal. After the disgusting job was done, every time a breeze from the window ever so slightly lifted an arm hair up, I kept thinking fat little white wormy bodies had hitched a ride on me. Ech!

With that image in mind, I wish you all a fine and fabulous Tuesday, may your day be larvae free.

Yesterday was my first 20 and a very nice run at that, though completely uneventful. The route is so familiar (my usual museum loop with a little tacked on and then going back the opposite way), that it was very low stress.

I ended up trying 3 different gels from 3 companies in my quest to find a favorite taste, so didn’t take the flask, though I did finally take some smart advice to snip into the tabs of the gels before I left so they’d tear off easier – much easier!

I think I’ve finally settled on Carboom Apple and GU Vanilla, though I had some wicked farting when I got home and since this happened on one other gel-eating occasion, I’d like to whittle the offending one down to Carboom, Hammer or Gu before I order a whole box of anything.

Btw, remember I thought I was going to be all about the Hammer gels? Couple things happened to change my mind:

1. The fact that without electrolytes, I’ll be tied to taking some kind of supplement or drink, which I don’t want to do, preferring to have it in the gel and 2. Their customer service did something really annoying which I didn’t report at the time but since I report the good, I should also report the bad. Here’s what happened:

If you recall, I ordered a variety pack of Hammer gels a few weeks ago and it was a nice package, they were very generous about sending samples of all their other products, so I was in Hammer love. It wasn’t till a day later when I sorted out the gels that I realized there was no Plain flavor, one I was particularly wanting to try since I’d heard it was supposedly a more subtle flavor. I thought I made a mistake about it because it was written on the invoice and packing slip that it had been included, but it simply wasn’t there, so I wasn’t going crazy, it really was missing.

So I email Hammer saying I was missing a gel. Several days go by and no reply, so I call. I talk to a guy who admits the Plains were out of stock when they sent the package. He said he’d send me one. Great (though I was left wondering why they didn’t make mention of it or send me two of another flavor).

A day later, I finally get a reply to my email from a woman there who apparently never talked to the guy I spoke to, because she said, “We’re sorry, and don’t worry, we’ll make a note that we owe you a gel and we’ll include it with your next order.” Huh? I immediately wrote back that “Why in the world should I have to re-order to receive it? I already paid for it!” Then I mentioned my previous conversation with the guy. She sends back a very apologetic email and a few days later, I receive my Plain gel.

Now, at the same time I made the Hammer order, I’d also ordered some different gels from Zombie Runner. Oddly enough, one of the gels in that order got messed up in shipping, but unlike Hammer, Zombie Runner gave absolutely exquisite customer service, instead of giving me the runaround, the day after I contacted them, I get an email saying they’ve sent the whole variety pack again, when all I requested was the one replacement gel. Talk about over and above!

So all this boils down to me being a bit pissed at Hammer and from here on in, my gel ordering will be from Zombie Runner. Great company, great customer service.

Back to running. Another nice thing about yesterday’s run was, even though I’d downloaded a bunch of new songs, I started the run with my headphones tucked away and never pulled them out. A few months ago I wondered how I was going to run a marathon without music, but that worry is totally out the window now.

After the run, I did something new and different, I used a recovery drink – the sample of Hammer’s Recoverite. I’ve never taken anything specifically for recovery, usually just stuff some protein thing in my mouth, but the drink wasn’t bad, like a light creamsicle flavor. And I felt fine and dandy afterwards, legwise, so I might just get a tub of it, customer service be damned. On the other hand, Slimfast or chocolate milk sound even better, so maybe I’ll do that. Or maybe I’ll do what I’ve been doing, stuffing some protein thing in my mouth. All this food technology can really cloud a person’s perception of what is truly necessary.

Nutritional meanderings aside, let’s get to today’s run. First I went with Nick to the Museum steps to see him off on a big 6-day bike trip, 300 miles into the mountains ending in a beer festival in Cooperstown, NY. The ride is being led by our friends Jeff and Lara, the same Lara you’ve read about as my sometimes racing pal.

After some picture taking, good-luck hugs, and a “Go Team Yeast!” as the group rode off on their beer-guzzling adventure, I did my 7 recovery with 8x100m strides. I wasn’t sure how my legs would feel about the strides, having done the 20 the day before, but it went just fine.

It’s interesting to note that with all the heavy, yet pace-controlled runs in Pfitzinger’s plan coupled with the fact that it’s summer training (so a supposed pace deficit due to heat), I’m unable to really gauge how my speed is improving, though I assume it is. I haven’t been adjusting my paces for the heat, which doesn’t mean I’m faster on the whole, just that I’m pig-headed. What I am able to tell is that I’ve gained strength, I simply feel stronger and ready for the miles. I don’t fret about “oooh, I’m doing a 20″, it’s just a logical progression in the scheme of things. Now if only I could be so cavalier about the speed question…