Current Status...

For the first time in a long time I finished my long run this morning and thought "I can probably get through London ok". The best thing about running in the London Marathon next month (apart from it being my 4th Marathon Major, and apart from the fact that I'll be running in a new country (which I love doing), and apart from the relative lack of humidity in London compared to Florida), is the very generous course time limit of eight hours.

This morning's run started a lot later than normal for me. Not only because the cruelty of Daylight Savings Time robbed me of an hour of precious sleep, but also because I checked the humidity levels at 4am (when I normally get up to get ready for my run) and realized how much Mother Nature seeks a B+ in this area (i.e. humidity in the high 80s). Since the humidity levels were going to fall during the day I decided to sleep in a little more... and boy did it pay off. Not only was I better rested for this morning's run, the weather was awesome and I got through 14 miles!

I relieved myself of the pressure of hoping for a marathon PR a long time ago, especially with the way training has been going, but I still want to have a better finish time than my last few marathons. And while that's still possible (if I'm to believe my VDOT O2 Calculator app)...

...there's also comfort in knowing that I won't have an unmanageable course time limit to contend with.

Plus, it helps that Garmin boosts my self-confidence with occasional race predictor and "Current Status" updates...

Despite my (current) productive training status, I've only stuck to my training plan about 84% because of various runs or cross training activities I've missed. I've also had to make revisions to the plan to remove the emphasis on speed work (which to be fair was not really working to improve my speed anyway) and focus more on endurance...

(It's going to be above 90% by the end of training 😉)

The other aspects of the London trip are slowly coming together as well. Airfare and accommodations are confirmed and there is some semblance of a "plan" for a few things to do while I'm there. My twin sister is planning to come too which will be great because she's been to London a lot more than I have. I told her she isn't allowed to get annoyed when my pre-marathon anxiety turns into pre-marathon moodiness (which is a lot worse than my "this is just my personality" moodiness), to which she sent me a very non-committal straight faced emoji 😐. So we'll see how that goes I guess. 

I'm not excited about the trip yet, but I'm hoping I will be. The more things fall into place training-wise, and the closer I get to my trip dates, the more I hope I'll be looking forward to everything about the racecation. It's the LONDON MARATHON after all! Only 7 more weeks to go before the big day!

How often do your deviate from your training plan?

Do you use race predictor apps/calculators?

Do you get pre-race moodiness too? What do you do to calm your nerves before a big race?

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? 

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?

Run For Tomorrow...

This morning I completed my 22nd half at the Rotary Run For Tomorrow Half Marathon...

This "race" was less of a race and more of a training run as part of my general Pittsburgh Marathon training plan. So with that in mind, my goal was to finish the distance using intervals that pushed my endurance -- run 1/2 mile: walk 1 minute...

The race average temperature was cold (but perfect for running)...

And people were decked out in their sweaters and mittens from the beginning...

The course doesn't have many any sights to see. It's essentially 13.1 miles of neighborhood streets. But it's pretty flat and simple so if you wanted to aim for a PR you could. But if you like lots of attractions on your half marathon route this is not the race for you. Since this was basically a training run for me I just focused on my intervals and breathing, and then distracted myself with music for the last 3 miles of the course. My earbuds aren't working so I was playing the music on my phone speaker which may have annoyed a few of the runners as they passed me or as I passed them. But, the distraction was what I needed after 10 miles of only my thoughts and breathing to keep me company. 

Once I was done I took a few "yes I was here and earned this medal" pictures...

... and then headed back home to change out of my cold and wet running gear.

So here's the thing about using races as training runs... you get a lot of on course support (water stations and porta potties (if you need it) etc.) but you also need to stay focused on the fact that it's a training run. It's easy to submit to the temptation to race it as people pass you by, but that can be dangerous if you're not properly trained. 

Although this was half marathon #22 for me, my legs (and lungs) are really not in tiptop half marathon shape right now. After Berlin I essentially started my training over and I've pushed it along by incorporating races into my schedule (which has proven to be the best way to keep me motivated for training). But even though I've been trying to push myself, and training has been ok so far, I'm still far from where I need to be pace & endurance-wise. I am really happy about my intervals today though. I'm working my way up to running 1 mile: walking 1 minute, and that will be my goal interval (with hopefully a consistent sub-12 min pace) for 2018.

I have a race next weekend to close out the year and then I will spend most of the holiday period cross training and keeping my baseline mileage up while I prepare for all that 2018 has in store for my running life.

How was your weekend? Any races?

Have you thought about your 2018 goals yet?

Do you use shorter races as training runs when preparing for longer distance events?

Finally A Good Training Week!

This week's training was pretty decent. I got through all my scheduled running mileage (except for one run that I cut short) and a strength training session. I haven't done any swimming yet but I'm hoping to do that tomorrow. This morning I did 12 miles for my long run. I was the only one in my running group that was scheduled for anything over 8 miles so I ran 4 miles by myself and then 8 miles with my group...

And I decided to try hydrating with my new addiction...

I put my hydration pack (filled with coconut water) in the freezer overnight so it was ice-cold for my run this morning. It was amazing!!! It's hard to find the right hydration balance for humid runs because you want to ensure you're getting enough fluid, without putting yourself at risk of nausea and vomiting because your stomach is too full. Recently plain water has been making me nauseous, but the coconut water this morning was perfect. 

T.G.I.F

The weekend could not have come any faster! It will be a well needed two day break from work because the next two weeks at work will be crazy busy. A good "crazy" but busy nonetheless. I'm tired just thinking about it 🙈 but I'm also really looking forward to it.

Today I started my morning with a two mile run...

Kai had a track meet today that started several hours after I would normally drop her to school so I took advantage of sleeping in a bit and starting my run later...

I also took advantage of running both inside and outside of my complex and created a little "artwork" with my route...

(Doesn't it look like a bird?)

After a busy work day I spent some time applying for some online nursing faculty jobs (I need to make some extra cash as my Berlin trip gets closer) and then I got a frantic call from my daughter letting me know that her phone was stolen at her track meet. So yah... she's not happy. I spent more than a little time trying to track it (which didn't work), and setting up a notification alert in the event that someone tries to use it to connect to the internet (no notifications so far)... 

...and speaking to a representative from the cell phone company to temporarily disconnect the service (until we find it). So the rest of my night will be spent trying to reassure my teenage daughter that the world hasn't come to an end because she doesn't have her phone. Sigh.

How was your Friday?

What are your weekend plans?

Have you ever lost your phone or had it stolen?

"Feels Like 8 Degrees"...

I braved the "feels like 8 degrees" weather this morning and made it to my run with Chelsea's group: Pro Bike + Run. Chelsea and I are fellow ZOOMA Ambassadors for their 2017 race series and she lives in Pittsburgh...

She was so sweet and helpful when I asked the ZOOMA group for tips on where to run while I was in the city. And even though I knew a morning run was going to be cold, nothing prepared me for this...

When we got to the meet up spot Chelsea was kind enough to lend me extra layers and warm things for my ears while we waited for the group run to start...

(this is a pic from along the course)

Last Minute Changes & Happy Feet...

I had great plans for a long-ish run this evening after work, but I came home to a fridge that stopped working and general grossness inside. As a result my after work "de-stress" run with Mary got cancelled and I spent the evening cleaning out my fridge. Luckily I'm a minimalist when it come to grocery shopping (I buy the least amount possible so I can spend the least amount of time there) and there wasn't a lot of ruined food. I decided not to "taste and see" if any of the food survived being in a room temperature fridge all day, because in reality the most important things in there were my lentil hummus and soy yogurt... and they're good, but they're not that good 😉.

Once I completed the fridge cleaning I decided to salvage the evening with a shorter run. I went out with the "let's see how far I can go" mindset, and ended up doing a 5K...

Normally a 5K run provides more value than it's monetary equivalent (I am a runner after all)...

...but 2017 is going to be an expensive year so... an extra $5K wouldn't hurt either 😉

Training Tips & Sunday Specials...

Today's Training Tip: Do not eat a pint of ice cream and go to bed late the night before a long run. 

I was exhausted and sluggish for this morning's long run. I can deal with "running while tired" (I've done that before) but running while tired and loaded with 720 unnecessary sugar calories was not the best idea. In any event I got it done. I still can't figure out how to turn off the auto save feature on my Garmin vivoactive (if you happen to know please tell me because it's the most annoying thing) so my run was saved in two segments: 3.77 miles "before the restroom break" and 6.45 miles "after the restroom break" for a total of 10.22 miles:

(average pace: ~ 12:00 minutes/mile)

Overall it was a decent run (even though I felt like I was slowing Mimi down)...

And after the run I went home, took a shower, and went back to sleep for a few hours. I gave Kai strict instructions to wake me up again at 11:45am so that I didn't sleep the entire day; and when I finally got up we went for a special Mother-Daughter lunch date at one of my favorite restaurants...

(@JAlexander's)

I Had Nothing More...

It was late. I was tired. But I gave it all I could...

Summary of today...

I'm going to keep it short today guys. I'm still dealing with my family crisis so please continue to pray and think positive thoughts. I hope all is going well with your training and running :) 

Tangent Thursday...

It's a Tangent Thursday kind of day! 

Currently on my wish list...

(this medal hanger from Sport Hooks)

I'm going to wait until I've completed at least 50% of the races before I order it (so by the time I finish Berlin in September). And then I think I'm going to have to put Tokyo on the books for 2018 so that I can start balancing it out 😉). 

It's hard to believe that I'm talking about all these marathons when I can remember my first real race (a 5K) like it was only yesterday...

And now here I am actively pursuing the World Marathon Majors and a 2017 running streak...

Monday Madness...

Today called for an evening run...

The entire day was really stressful and so being able to run after work was nice. I did the minimum mileage required to keep my running streak alive...

It's only been 9 days but I'm beginning to think the mile is going to be my new favorite distance...

(I'm kidding 😉; right now my favorite distance is still the half marathon)

Somewhere Deep Inside...

I channeled my inner speed demon from somewhere deep inside this morning...

I ran with Jani and we did the same 60s:30s intervals that we did on Thursday, and we ended up with a pretty impressive pace (for both of us) with... (drumroll please)... NEGATIVE SPLITS!!!

😊

And we were exhausted after! (but never too tired to smile for a post-run selfie)...

Always Something Worth Chasing...

This morning's run went a lot better than expected. I did 4 miles (an out and back route) with my friend Jani and we stuck to 60s:30s run:walk intervals. Which is kind of like the 2:1 intervals we were doing towards the end of last year (except the duration of each segment is shorter). So to ensure we weren't out there all day, we picked up our pace during the running segments and kept up a brisk walking pace otherwise. Overall our pace was pretty decent...

And we even sped up a bit at the end...

It was a great workout but I was glad when we were done. Sprinting (even if it's just for a minute at a time) takes a lot out of me. I had enough energy to smile for our post-run pic but that's about it...

My New Celebrity Crush & Sunday Miles...

First things first: I'm in love with Baby Groot...

I mean just look at him 😍... look at his cute little eyes!!!

Baby Groot was my favorite part of the first Guardians of the Galaxy movie, so the second movie is going to be amazing! He is as cute as a button!

(including that button he is not supposed to push 😉)

The Verge did a brief article recently that had a link to a new trailer (movie trailer with Baby Groot) and I've already watched it three (ok fourteen) times 😊.

In addition to obsessing over Baby Groot, I spent some time running this morning. I did 6 miles; two with Jani...

Then we paused to meet up with Andy and Tabitha (they were doing 23 miles this morning) so we did two miles with them, and then for the last two Jani and I ran back to our cars...

I was still half asleep by the end of the 6 miles with absolutely no motivation to do any more. Plus, with all the miles I will be doing next weekend pushing for more miles this weekend wasn't a part of the plan.

The rest of my Sunday (and this upcoming week) will be all about preparing for Ragnar, which means ensuring I have (or have access to) all of these things...

What are your Sunday plans?

Are you a Baby Groot fan? (if not look at those eyes again...)

What other Ragnar/Trail running/Camping gear do you think I need?