Posts Tagged ‘races’

This weekend, I had an epiphany, an eye-opener of the widest kind.  But before we get into it, I’ve got some ‘splaining to do.

As you all know, I loved marathon training, found it challenging but not difficult using the plan I’d chosen, Pfitzinger’s 18/55.

I admit that during this period, I fully expected to end up faster in other distances simply by dint of “the marathon training process”.  I’d read enough accounts of easy PRs gained, both during and soon after such training periods, that of course I expected it to happen for me.  How unhappy-making then, that my one race in the midst of the plan (a measly 4-miler) ended up with such disappointing results.

To understand just how disappointing is to look back at my Spring PRs: a 5K in April (23:06) and a 10-miler in May (1:19).  Both of these races are in the same ballpark of McMillan’s calculator.  Yet here was this 4-miler in September at 30:48!  I attributed it to the marathon training process, tired legs and the fact that it was a short race when I’d been training to go long.  I played it down.  But in my critically thinking head, I was a bit dismayed.

Fast forward to this last weekend, my 10K race.  Yes, it was a sizeable PR and I’m genuinely satisfied with my performance, but if I compare it to last Spring’s PRs, it was not good.  In fact, as far as McMillan goes, it’s right on par with my shitty 4-miler!  When I realized this (and that my Marathon time also fits in the same McMillan range as well) I had to recognize it as a trend, not a few unrelated blips.

So I began investigating the Big Picture and it quickly became apparent to me what was going on.

#1 Revelation:
My mileage build for the marathon was no great shakes.
Note: These monthly graphs include all training runs, but exclude races.

Or rather, since I was no stranger to 45-50+ mile weeks, it was stupid for me to expect that doing the same thing would give me some kind of bonus.  Sure, I had a peak month, but the surrounding ones don’t look any different than assorted previous months.  The fact that my marathon training mileage was apportioned differently (spread out across 5 days instead of 6) certainly helped my endurance, but the mileage itself wasn’t a stress factor, and stress (or increases) are how envelopes get pushed.

#2 Revelation:
My average pace got slower…much slower.

See anything notable starting in June?  That’s where marathon training began and with it, recovery and much slower long runs.  Quite an obvious difference, huh?  Back in the Spring, I not only ran all my easy and long runs faster, I was also doing both a speed and a tempo workout each week.  For marathon training, I had weekly speed or tempo, never both.  So no dramatic mileage growth and less fast stuff, too.

How silly, then, to think marathon training should have given me a speed boost, why would it?  I didn’t stress either speed or mileage – just longer long runs.  That said, I gained beautiful endurance which was completely the whole point anyway – I never could have run a marathon back in the Spring.  With this in mind, I consider my marathon training 100% successful, I have no regrets or complaints.

The important and freeing thing though is that I now feel totally OK with where I’m at speedwise, even if it seems I’ve regressed a tad, because I understand why.  It’s not because I’m all washed up, that I started too late or used myself up too soon (yeah, I actually was thinking this crap).  No, it’s an obvious reaction to a lack of stimuli.  Duh!

Does this mean I’m abandoning everything I learned during marathon training?  Well, you can see from the last month on graph #2 that I’m still doing some slower stuff, though honestly, it won’t be doing those 10+min recovery runs unless I really need them.  And expect this month’s avg. pace bar to become a lot shorter starting with next week’s dual quality sessions.

But this doesn’t necessarily mean I’ll approach the next marathon much differently, either.  I’ll try to increase the mileage, but a main priority for me is keeping training fun and I’m not sure how many miles it’ll take before fun turns into drudgery.  And I love that I was able to avoid injury the whole cycle, so keeping the fast stuff to once a week sounds wise, too.

The main thing is realizing that everything requires it’s own proper attention, that no one training cycle is going to cover all race bases and to keep expectations in line with that training.  I’m only beginning to understand how all this works, how I work.  As they say, “we’re all an experiment of one.”  It sure is fun figuring it out.

Yet another fun day at the races – huge this year, 2269 finishers, plus about 1000 walkers.  It’s a 10K that goes over and back on the Ben Franklin Bridge, which takes care of the first 5K, then the next 5K goes into Camden, NJ on the waterfront, ending in a stadium.

I park the car and approach the stadium when some guy jogs by me and says, “Flo?”  It was Progman2000 who I know from the forums and this blog.  We had planned to meet afterwards, but it was lucky that we met up first because we ended up missing each other at the finish line, though amazingly, we caught each other again as he was driving out after the race.  Not to mention, we had separated before the race started, then I turn around and there he is at the start line, right behind me!  Think about it, we’ve never met each other, there are literally thousands of people around, yet we hook up three times.  Freaky.  Anyway, he’s a truly great guy, and I felt really happy to hang out with him before the race.  Thanks Progman!!  Oh, and a shout out to ShoreTurtle, Progman’s cool friend who was standing with him at the start.  Talk about a couple of great guys, they kept my mind from going all nervy on me and the waiting time passed in a flash.

As far as the weather goes, I was a little overzealous when I saw the updated weather report, I thought it’d be near 50, so my race outfit was shorts and tank, but it ended up being low-mid 40s and breezy.  Maybe two other guys were dressed as bare as me, so yeah, I was self conscious and chilly, but it ended up being perfect for racing, so no regrets, though I did wait until the nth moment to check my stuff in.

My wishes for the race were #1) a PR, #2) 48:something, #3) everything-goes-right sub-48.

I was looking at my logs from last year when I ran this race and laughed to myself last night, “Hah! Ain’t no way I’m running a first mile at 8:15 this year!”  This ended up to be true…my first mile today was far worse.  There was a big traffic clog at the start and it took me a long time to feel race-ready, plus you’re going up a bridge, so with all that happening sub-48 was outta the question right off the bat.

Now before the race even started, at the line-up, I see my local nemesis standing right across from me.  She’s actually a nice woman and in my last 10K back in April, we were neck and neck for the whole race.  Anyway, we waved to each other before the start but as soon as the gun went off, she ran ahead, so my main focus on the bridge was to keep her in my sights.  That said, my bridge running was atrocious, so when I saw her getting even farther ahead, I said screw it and let her go without a fight.

By the time I got to mile 5 though, she was right in front of me and I was wondering what to do.  Part of me felt like passing her and saying, “C’mon girl, let’s go for it!” but the other, sneaky, lazy part (because why make this harder than it has to be?) won over.  I ran ahead without a word and hoped to god she didn’t notice me in my hot pink shorts and white tank (impossible).

The race goes on several surfaces, gravel, brick, road and grass, so that’s part of the reason my pacing was a bit crazy (the other part was because…I suck), but here are my splits:

8:25 bridge (I suck)
7:59 bridge (I still suck)
7:37 bridge (better)
7:32 (mo better)
8:00 (gravel, turns and traffic clogs, I suck)
7:41 (almost home)
1:25 (7:05 pace for the last bit)

My time for the race was 48:39, 8th in my AG out of 118.  It’s a 44 second PR and I beat my nemesis by 36 seconds.  No complaints…and coming from me, that’s huge.

Just got back from the dentist for a teeth cleaning where something disturbing happened.  As soon as the hygienist looked into my mouth and said, “Not much plaque this time.  You’ve been keeping up!” I elatedly replied by touching her shoulder and saying, “Praise be.”

Praise Be? WTF?? I’m an athiest Jew. I mean, I was really relieved to have a good checkup (it’s only recently that I started accepting floss into my life) but still, no matter how happy I am with a dental visit, that was just wrong.  If all it takes is a lack of plaque to make me see the light, my next question is, what am I?  Amish? Church of Christ?  I’m so confused. I mean, Praise Be could even mean I’m a polygamist, don’t those people use that phrase a lot?

But let’s stop this devil talk and get back to running.

Call me a n00b or a dweeb, but I purchased a race photo from Steamtown, just got it in the mail yesterday.  I really love the picture and it wasn’t too expensive, since I bought the 5×7 and scanned it (instead of paying crazy money for the digital version).  If you’ve seen my avatar at Runners World, you’ve seen the photo, but if not, here I am in about as ecstatic a running moment as I’m ever going to have.

Pure Happiness.

No comments on the gait, I’ll probably never get my feet under me, but as long as I’ve no injuries, I can’t complain.

Back to the present, I’ve had a fun week running without a schedule, did 8 yesterday in the chilly wind and will do 7 w/strides after I’m done writing this, then tomorrow I pick up my race packet and go for a short run, Saturday’s off and then on Sunday, while my BQ girls are running the NY Marathon (go Audra, Jana, Ela, Hooliganette and MirRunner at Indy!), I’ll be having fun with my 10K on the Ben Frankin Bridge.

Beyond that, I was looking at Pfitzinger’s 5K plan from Road Racing because at the end of the month I have a Turkey Trot I want to shine in, so I’m going to do the last 4 weeks of Pete’s 5K plan.  It works out perfectly because, according to the plan, this week would have been a 10K tune-up, so it couldn’t be more convenient.

Yes, I’ve been loving these couple of freeform running weeks, but truth be told, I’m a true sucker for following plans.  Probably more so because I’m self-employed and my time is my own, so it’s entertaining to have some structure to follow.

Let me leave you with one more bit of happiness in Flo World…the results of my blood/pee tests from last week (the ones to make sure the dehydration weirdness was finally back to normal) are perfectly fine.  I’m back to being a confidently healthy old coot with many miles ahead.  Praise Be!

Since this week is so stark as far as running, I don’t have a lot to chat about, so I’ll take this time to mention the cool emails we Steamtowners have been getting from the Race Director.  He’s quite a funny guy, so it’s a pleasure whenever one of these hits my inbox.

I might have mentioned this in a comment but not on a regular post that we’ve been warned (and this is actually not a joke) not to pee on Forest City High School.  Last year a couple ladies were found doing this, despite the huge number of porta-potties around the start line.  I was pretty impressed that they could pee on a school (I don’t think they were on the roof) though I shouldn’t be surprised since my standing-up experiment does allow for horizontal aiming.  Btw, I neglected to mention that the second time I tried this method (while on our road trip out west) I wasn’t half as successful, so I won’t be using it again in future.

Another interesting thing is we’ve been alerted that Bill and Hillary Clinton will be in Scranton on race day for a baptism.  My thoughts never even came close to, “Oh cool, the Clintons” which I would have under ordinary circumstances.  Instead my only thoughts were, “They better keep their damn motorcade away from our race!!”  Visions of Secret Service Men tackling the crazy-eyed runner who just rolled over the hood of their car on an unstoppable mission…

As far as taper goes, I’m actually doing great with the running less aspect of it.  I never wanted a break during the cycle, but I’ve got no problem being slothlike this week and don’t feel antsy to get out there like so many people do.  Of course, it’s only Monday, so that might change.

Ah, let’s talk about what’s going on for everybody else!!  This last weekend marked the beginning of the multi race reports rolling in on the Marathon Training Forum – marathon season is now in full swing.   A couple ladies I’ve been virtually training with these past months in the Women’s BQ thread raced St. George on Saturday.  The weather was horrible with rain and headwinds the whole time.

Their reports brought tears to my eyes because these gals pushed to the very end, they were not about to back off, even though it became harder and harder as it went, one even ending up in the med tent after crossing the finish.  Their BQs proved elusive, but only for the environmental conditions.  Both came within minutes of their goal and there is no question that, had it been a normal weather day, both would have succeeded.  HikerGirl and Wendy, you have my complete, unabashed respect for the effort you put into your races.  I only hope I complete mine with as much strength and mental fortitude that you gals put forth.

Beyond my gals, there are a handful of other reports to read and rejoice or commiserate with from all sorts of runners, zoomy to mid-pack and beyond.  But the one constant is that there’s no telling what’ll happen on raceday.  No matter what kind of speed you own, you can do what you can to prepare yourself, but ultimately, there are good or bad days, it’s simply not up to us.  I find this hugely comforting (when it doesn’t terrify me…control freak that I am), since it’s a universal truth and somehow that takes the onus off.

Happy running to you, friends, and have a great week.  I’ll try to come up with something worth posting in the next couple days, but without a long run or an interval session, I’m a bit of a yawn.  Perhaps there’ll be some morsels of major freaking out (that’s always good for a post) but I’m hoping for some peace of mind these next few days.  Yeah, right.

Yep, it’s getting down to it, the Philadelphia Distance Run is tomorrow and I’m nervous!  Because it was the first Half I ever did, it’s a goal race for me, but also, it’s an important indicator for my Steamtown goal pace.  So I have a lot riding on this one.

I’ve had an easy last three days running-wise, yesterday was off completely and today was 4 w/6 strides.  There were so many runners in the park this morning plus assorted folks putting up tents and barricades, the mass of porta-pottys are already up and there’s a general feeling of excitement in the air.

Now I’m back home and the task for the afternoon is meatballs.  I had to back out of a forum FE tonight because Nick’s coming back from Portland late this afternoon, so I’m making spaghetti and meatballs for a romantic, carb-loaded homecoming.  He won’t be at the race tomorrow, instead going with our friends Jeff and Lara on a big cycling event, so we’ll both be in athletic heaven for the day.

Besides missing the forum dinner, I’m also electing not to meet up with anyone before the race starts (I’m sorry Matt!!).  After last year, when I waited in the porta-potty line for about 25 minutes, then the gun went off while I was waiting there, barely getting myself into the corral in time, I’d rather stay at home as long as I can (I live very close to the start of the race) and pee in my own bathroom, then just slide into the corral and go.  “Focus” is the name of the game for me tomorrow.

The weather looks fine – sunny and 56-59 at the start, around 67-68ish when I’m done.  I’m wearing a pace band with two sets of numbers on it, just in case.  As far as other accessories, I’m carrying two gel packets instead of a flask because I want to wear my skirt and the waistband isn’t strong enough to hold a flask up.  I’ll also be wearing my chosen marathon shoes instead of the speedier Elixirs.  I’m trading the couple ounces I’d lose for fresher cushioning, the better for after-race recovery, since Steamtown remains the most important consideration here.

My two aims for the race (besides getting a good time) are to deal with gels and waterstops in a calm manner, and also, if there’s a clog of people in front of me, not to panic, but to realize that by slowing down, I’m harboring energy to speed up when I need to.  I remember my silly self from last year, because of those “eek, I can’t get through” moments, I stupidly ended up running all over the place (tangents? what are they??).  Live and learn.

So that’s it from Pre-Race Day Central.  I’ll be back here afterwards and give you all the dirty details.  Wish me the best, please.  Over and out.

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.