Saturday, April 21, 2018

The Last "Long" Run {a late post... kinda... but a timely update}

There is something about completing your 20 miler long runs that make you feel a slightly bit more confident about marathon training. Granted, I did my last 20 miler last weekend (and somehow my legs are still sore), but I still feel great about it... mainly because it was my fastest 20 mile training run ever!

The training run distance and pace translated into a pretty decent estimation of my upcoming marathon finish time...

This past week I've been nursing my tired legs through short distance mid-week runs (and my run this morning)...

And I even managed to earn a "highly improving" badge from Garmin on Thursday...

I run again tomorrow (for my last double digit mileage run of this training cycle) and next week I'll continue with my moderate mileage + decent intensity plan. After next week it will be RACE WEEK! 

I'm grateful for this training cycle. It has brought back the joy of running that I've missed for some most of the past two marathon training cycles. The Pittsburgh Marathon may not bring me a PR (p.s. you should always check the course elevation and difficulty level before you set a PR goal at the beginning of training); but it will be an amazing event and I'm determined to enjoy every aspect of my racecation!

Do you have any racecations coming up?

What big event are you training for right now?

Have you ever been to Pittsburgh? What restaurants would you recommend? 

Sunday, April 1, 2018

The 1st Quarter Recap...

So much has happened so far in 2018! You probably could have guessed that based on my relatively scant blog posts for the past 3 months. It's not that I haven't wanted to blog, it's just that time has been so limited recently with lots of competing priorities. Anyway, it's the end of the first quarter so this is the perfect time to recap the last few months!

January started off with a big bang work-wise. I got a promotion (yay!) and took on a lot more work related duties. Running-wise I did 3 races (the Key West virtual half marathon, the Tropical 5K, and the Miami half marathon) and I started noticing the downward trend in my overall running pace (sigh). I did make it to my first "100 miles in a month" milestone though so that's something right?

February kept the same work momentum because we started off the month with one of our major events for the Trauma Program at the hospital where I work. The event actually started in January and continued through to Feb 2nd. I also travelled back home to spend some time with family and friends. February had 2 races, another virtual half and the A1A Ft. Lauderdale half, but I didn't make my 100 miles milestone for February (I only got to 75 miles). I'm blaming that on the fact that it was a shorter month (but the truth is I skipped a few runs).

March was a major travel month. The first trip was to Seattle and Portland for part vacation/part work. Seattle was the vacation segment with Marc... we went to visit some of his friends from college. Then we went down to Portland where I presented at the STN's Trauma Conference (it was amazing!). And, in case that wasn't enough travel, I went to Carmel, Indiana with my friend Niqui from work and we completed the Carmel Marathon Relay. I also ran the Miami Beach 1/2 at the beginning of the month, so I ended up with a total of 115 miles for March :)

So now that the first quarter of the year is over (so fast right?!), it's time to look forward to some of the major life stuff happening in quarter two:
1. Some big birthdays are happening - Kai; San & Me; Marc; my Mom)
2. The Pittsburgh Marathon will kick off month 2 of quarter 2!
3. College tours with Kai will be taking place throughout June!

Any major/exciting things happened so far this year?

What are you looking forward to in quarter 2?

When is your birthday? Do you do a big birthday celebration?

Sunday, March 11, 2018

My Current Status and Race Predictions...

I'm 56 days away from the PGH Marathon and this is my current status at the "less than two months to go" mark:
⃢ I have completed 3 moderately long LRs (16 miles x 2; 15 miles x1)
⃢ I have 3 longer LRs left (18 miles x1; 20 miles x1; 22 miles x1)
⃢ I have 2 more races prior to the PGH Marathon weekend (Sunrise 1/2; Carmel Marathon relay)
⃢ I have 1 major trip that will somewhat interrupt my training cycle (FLL>>SEA>>PDX>>FLL)
⃢ I have 0 doubts in my ability to complete the PGH Marathon (based on how training has been going)
⃢ I have 1 tiny concern about getting a sub-5:30:00 finish (since I haven't been doing a lot of hill work)
⃢ I have 2 "back-up" race goals just in case (beat my Chicago marathon time; or get a sub-5:45:00 finish)
⃢ I have 3 minor things to finalize before my PGH trip (but the major stuff (flight & hotel) are taken care of)
⃢ I have 3 major work things to complete before I can start tackling those minor things

So about my race goals - I've been planning for a sub-5:30:00 finish time, which will not only be a PR for me but also a major accomplishment after the disasters of the NYC & Berlin marathons. For NY I was under-trained and for Berlin I got injured during the race. Not fun. Both those races had finish times of 6+hours and I'm not in the mood (or emotional frame of mind) to deal with that again. Not when my goal (for both) was 5:30:00 (I've been chasing that goal for a while). Anyway, choosing Pittsburgh to PR in may not have been the wisest idea (being from Florida with no hills and considering the entire second half of the race (pretty much) is nothing but hills...

I've invested a lot of time in my training plan for Pittsburgh; making edits and tweaking things as training has progressed; taking rest days when I feel myself approaching the "over training danger zone"; and adjusting for life (a lot) to accommodate competing priorities; and creating as much work:life:marathon training balance as I possibly can. So in keeping with my investment of time, and my desire to remain realistic about what my body can do, I decided to look at a couple of race predictors to see if I'm still on track for a 5:30:00 finish time.

Tool #1 from RunningAHEAD

(ok, not bad... especially since the 16 & 10 milers were my last two LRs)


Tool #2 from Chicago Endurance Sports

(so right under the goal time, but still... not bad)


Tool #3 from Runner's World
(RW asked for different info (13.1 miles & 10 miles) & had a significantly different estimation)

I'm not a big fan of the Runner's World prediction (as you can imagine) since it's worse than my time for the NY Marathon (during which I walked all the bridges... and then some) and Berlin (where I got injured at mile 21 and walked most of the remaining 5 miles). But, it also used different statistics for it's calculation so maybe, just maybe, I still have time to improve the prediction before race day. Plus, the distances and times I used for all these predictors weren't exactly race times, but rather my LR times over the past two weeks; and according to Hal's tweet...

Worst case scenario, if my Plan A, B, and C goals fall through, I will still attempt to finish under 6 hours (which will be a big improvement over both NY and Berlin).

All-in-all I refuse to let negative finish time predictions dampen my excitement about this trip (and this race). A lot of things will be different about this event, including my official blogger status...

I'm looking forward to meeting all the other amazing bloggers and organizers in person when I go, and (hopefully) getting to spend more time at the Expo fully exploring everything it has to offer (I've been rushing through every race expo so far this year). 

I also got my "I'm In!" yard sign recently so I've had that up on display...
Less than 2 months to go!!!

Have you ever used a race predictor when training for a race?

How often do you modify your training plan (during your training cycle)

Have you ever been to Pittsburgh? I need some restaurant recommendations please :)

Saturday, February 24, 2018

The Long Weekend...

Last weekend (yes the one that just ended yesterday) I took an unscheduled weekend off from training and went home. The trip itself wasn't unscheduled. It had been in the works for a while as a belated Valentines Day celebration trip. But the break from Pittsburgh Marathon training (and not doing a long run last weekend) definitely wasn't planned, but it was well needed...

The truth is my body is tired and I'm tinkering dangerously close to pushing myself into "overuse injury territory". I've been there before. In fact I've been there so often that I recognize the signals long before I reach that dreaded destination. But now that I'm approaching year 5 as a runner I'm wise enough to force myself to stop before I get too close. The wisdom doesn't erase the frustration and disappointment I feel though. And despite knowing that not pushing the limit was the right thing to do, I still feel sad that I'm not getting the mileage completed.

I've never had an uneventful marathon training cycle; probably because running doesn't really come naturally for me. I mean, I wasn't the last one picked for races/relays in school, being picked second to last wasn't much better. So when I started running in 2013 I knew it was going to be an uphill battle. This year, and this training season has been no exception...

This training cycle I've been feeling exhausted... all the time. Despite getting a full nights sleep I still don't wake up feeling rested. And, to add "injury to insult" (so to speak) I'm having shin splints and other areas of concern that are more tender/sore than normal. Some of my usual fixes haven't been implemented yet, i.e. I haven't focused on cross training and strength training as much as I should; I foam roll about as frequently as I'm able to achieve a sub-11 minute per mile pace (in other words, rarely); and every day I set ambitious hydration and nutrition goals only to be undermined by my sweet tooth (and salty tooth... and "any kind of red wine" tooth).

In isolation (and moderation) any of those things probably aren't horrible per se... but the combination is certainly not ideal. And unfortunately they have all been the background tapestry of my marathon training. I have just about two months to go before Pittsburgh so I still have time and (fortunately) I haven't veered completely off course, but I'm definitely not as far along as I would like to be. So the time to auto correct is right now; and after my long weekend off I'm refocused and re-energized...

The next two weeks will have 4 days of running each week, followed by three weeks of 3 days of running per week. Then in April I go back to 4 days of running and before I know it Race Week will be here! My swimming will also pick up steam (in terms of frequency but not necessarily intensity). I'm capping my swimming workouts at 60 minutes (with a minimum duration of 30 minutes). I decided to focus on duration for cross training because I want to ensure it's adding to my overall fitness without making me too exhausted to complete my runs. And I'm definitely keeping my commitment to have a solid rest (and sleep in) day.

So the countdown is on... 2 months to go (just about), which means I have 4 really long runs, 4 moderately long runs, and my taper runs left. I've got this!

You still have time to sign up and join me in Pittsburgh in May! Register (via the link below) and use my discount code (YOUNGDSGPM18) for any of the race distances!

What do you do when your training isn't going according to plan?

Do you find it hard to stay motivated and focused during long training cycles?

How many running vs. cross training days do you complete each week?

Saturday, January 20, 2018

DNF...

At some point in our running careers most of us have had a DNF ("did not finish") for a run. Usually the acronym is reserved for not finishing a race, but for me I use it when I don't finish my designated mileage for my training runs as well. I've (fortunately) never had to DNF a race, but training runs... that's a completely different story.

Today was one of those DNF training run days. My legs felt like lead from the very beginning; and between not getting enough sleep last night and being mentally exhausted from a very long, equally frustrating work week, I just could not push myself to do more than 6 (of the planned 10) miles.

I've been trying different strategies to work on mental preparation for my runs and my races because 9 times out of 10 the problem is less of a physical limitation and more of a "I'm not confident that I can do this" limitation. Mental training is hard. Especially since I'm not one of those overly confident individuals to begin with. And when it comes to running I doubt myself a lot.

This morning there was an "awkward yeti" type battle between my various organ systems...
Brain: Can I get through 10 miles?
Legs: I'm tired
Heart: I want to go back to bed
Stomach: I'm hungry
Brain: Well...
Legs: I'm still tired
Heart: I'm really sleepy
Nose: *sniff*
Stomach: Is that fresh baked bread?
Nose: *sniff sniff*
Stomach: *grumbles*
Brain: Well...
Heart: If I was sleeping right now I would be so happy
Brain: Fiiine
Legs: No I think I can
Brain: Too late I'm done. Let's stop at 6 miles
All: YAY!!!!!!

So I stopped at 6 miles. I was running with Mimi who continued on to complete the remaining 4 miles (after we took a quick post-run pic)...

Considering I did a (virtual) half marathon last weekend and I have the Tropical 5K and Miami Half Marathon next weekend, I'm not upset that upset about my DNF training run today. I may do a few miles if others from my running group want to hit the road tomorrow morning. If not, I might just sleep, or swim, or sleep, or do some weight training, or sleep.

This week (so far) I've done two 4 milers and two 6 milers. The distance sets were almost identical...

I'm trying to focus on incremental measurable goals for each week so that I can track my improvement (and not get thrown off by any one run). This week, for example, the group increased our run:walk intervals to 90s:30s and my personal goal was to maintain a sub-12 mins/mile average pace for all my runs (mission accomplished). Next week the running duration won't increase, but the new pace goal will be sub-11:45mins/mile. Each week will have a new goal and I will continue to set new weekly goals once I have accomplished the goal of the current week.

I'm doing the same for cross training. My goal was to swim twice this week for a minimum of 30 minutes each session. I only got through one 30 min session (on Monday) so next week I will aim for the same 2 swim session goal 💪.

What are your plans for this weekend?

Any races planned for the rest of January?

Did you accomplish all your training goals this week?