Fire In Her Belly

Usually at the end of marathon training I'm completely spent, and thankful for an excuse to take a couple of weeks off.

Not this time.

I feel ready to work harder than ever.

Monday was great, though warmer than I would have liked. I stuck with my plan and ran a faster second half, holding back until the top of Heartbreak. My first half was 2:07, about a 9:40 pace, and my second half was a 2:05, with a finish time of 4:12. However those extra minutes were all made up in the last 5 miles after Heartbreak. I felt strong finishing and actually ran a fastest 25th mile (8:50 I think?) -- granted mile 25 is all downhill. Boylston St was freaking LONG. I know it's a half mile but it was for sure the longest half mile of the race. And as soon as I finished, on came my old friend, nausea. The nausea was kind enough to wait until I'd taken my seat at the back of the bus to actually make me puke :D Yet I can't wait to go back for more...

Overall though, it was a really fun race. (Especially with people shouting "Go Zoe!" the whole way.) Unlike last year, I was able to enjoy the crowds and didn't bother stressing about my time because it was 70-75 the whole way. I still couldn't break that 4:09. With weather being such a huge variable in Boston, I decided to look for another way to compare performances/ fitness besides time. Sure, a PR is a PR, but I just couldn't buy that my Boston PR was the year I'd had pneumonia, the stomach bug, and a strong-willed 1 year old who refused to sleep train, in the time I'd been training for the race.

In short, what I found is that each year I *place* a little bit better, even if my times aren't better. I'll take that and run with it.

2012 (87 degrees. 4:22. Training with Greater Boston. In very good shape, for me.)

Gender place: 4545/8995 = 51%(49th percentile? What's the best way to explain that?)

2015 (45 degrees and raining. 4:09. So sick in the weeks leading up. Didn't really train. Or sleep. Ever.) 97.6% of starters finished.

Gender place: 8571/12018 finishers = 71%. 8571/12308 starters = 69% (Best time, worst place.)
Division place: 4486/6005 finishers = 75%. 4486/6146 starters = 73%.

2016 (80 degrees at the start, 50 at the finish. 4:10. Trained for 16 weeks. Went out too fast. In so much pain.) 96.5% of starters finished.

Gender place: 7873/12166 finishers = 64.7% . 7873/12611 of starters = 62%.
Division place: 4208/5946 finishers = 71%. 4208/6192 starters = 68%.

2017 (70-75 the whole way, with 15mph tailwind. 4:12. Trained well for 12 weeks. Did not go out too fast.) 96.7% of starters finished.

Gender place: 7370/11969 finishers = 61.5% . 7370/12380 starters = 59.5%. 

Division place: 4019/5846 finishers = 69%.  4019/6045 starters = 66% 

I am going to decide that at a sample size of 12,000+ runners, a 2% improved place finish is statistically significant ;) p<0.05. Or something. Even if it is only due to having raced smarter. Who knows.

Can we take a moment to give a big OO-RAH to the volunteers and spectators and directors of the Boston Marathon?! What an incredible job they ALL do. I think the program said there are something like 10,000 volunteers, and all of them are awesomely THRILLED to be there. Same for the families of the runners. It is an understatement to say that it takes a village to run a marathon.

This week Jon and I saw the Boston documentary (from makers of Spirit of the Marathon) on Wednesday and I loved it so much and can't wait to be able to watch it every single day. Maybe someday I will be able to load it on an iPad and watch it while I run. It would be so meta!!

Meanwhile, I am gazing longingly at qualifying for Boston, and was equally pleasantly surprised as I was disturbed by the fact that as of October, *if* I were to run a qualifying time, I'd be qualifying in the next age category since I'd be racing Boston in 2019, which means I'd be *whispers* 35. At age 30, the qualifying time is 3:35:00 (really 3:32 once faster people secure spots) but at age 35, it's 5 minutes slower. It's about an 8:15 pace.

I follow a Facebook group called "Marathon Maniacs" and gawked at a thread recently about how many marathoners run 70 mile weeks. It's not that I'm not willing, I guess???, I just don't have time. I probably average half that, if I'm being honest. There was an article that came out recently based on fitness tracker data on what Boston Qualifiers run compared to non-BQ marathoners run, that suggests that I'm really right between the two groups. (Did you know that, according to Strava, men who BQ <who use Strava> run an average of 7.05 times per week? Gulp.)

Anyway, I'm excited for the training journey that follows through the summer and fall, and what new discoveries will come with it. 

1. Maybe making noise about the Allentown PA marathon (or something around then) that's a last chance BQ, and I'm excited! - though realistically it may be too soon for me to get in that kind of shape. Could be a great race for a friend ;) 

2. And I'm also thinking about maybe doing Philly again... 

3. The "Marathon Maniacs" wrote about nailing faster times at shorter distances, so I have the NBPT half marathon in mind too. It would be a good goal to get close to my 2012 NYC PR (1:39).

Zoe and I are ready. Bring it.

(But maybe not before I'm completely recovered. I ran a fast, inspired 6.5 yesterday and am paying for it today. Stupid.)

"Mommy!" she said, when she found my race medal. "Look, a unicorn! It's a Boston Marathon necklace! Can I wear it?" <3

Run Happy.

Hopkinton start lines,
And pounding up Heartbreak.
High fives at Wellesley,
And one more (Margarita Clif Shot Block) I'll take. <3
Running long miles for smiles in spring.
These are a few of my favorite things!

When the wall hits,
Or bad hamstrings,
Or my knees are mad.
I'll simply remember my favorite things,
And then I won't feel so bad!

Did you notice her shirt?!? I might have cried a little when I spotted it at the Adidas store on Boylston Street. "Grammy!" she yelled when I gave it to her. "I get to run the Boston Marathon someday!"

<3

ps Want to track me? The easiest way is to text 234567 with my bib# 27613 . You can also look up other runners you're interested in on the Marathon participant website.

--------

Forecast: 65 degrees with a 15mph tailwind. Warm. Not terrible. (Spectating? Hot runners love Freeze pops!!!)

Goal: 4:05. Ultimately hoping to break 4:09 like something fierce. (4:09 was my time in 2015 and 2016.)

If tomorrow had Tuesday's forecast of 45 degrees (!!!!) I would have been competing more with myself, but instead I'm trying to think smart, going for a plan that will get me a time I like with enough in reserves for a beer when I get home!!!

My 20 milers have pretty consistently been at a 9:20 pace. This is arguably faster than they should have been, since you are really supposed to train at *slower* than marathon pace. But anyway. That 9:20 pace includes 65 degree days in February and 40 degree days recently. I think it's a fair estimate.

However on those runs, I've been having serious fueling issues. Gu, my old best friend, now makes me want to projectile vomit. Dates have been gentle on my belly, but useless. Despite eating dates, I keep hitting the wall at mile 17. It's textbook. Muscles store about 1600 calories' worth of glycogen. Running burns 100 calories/mile. IDK. Some people manage to teach their bodies to go without fuel during the marathon but mine was just not interested in figuring it out in 3 out of 4 of my 20 milers. I was debating what to do and found this GREAT flow chart, comparing different fuel options. Thankfully on my last 20 miler, my friend Louise <3 introduced me to the delicacy that is Margarita Clif Shot Blocks and I had a much better run!! I only got to try them out once since that was only 3 weeks ago. Trying new-ish things on race day is generally a no-no but I otherwise do not have a fuel plan that works, so whatevs. I've stocked up, and am ready to give it a whirl tomorrow!

Anyway back to pacing. Let's say I can realistically run a 9:20 pace in 65 degrees. My plan is go to out at a 9:30 pace (including stops for family photos!!) until Mile 20, and then give it everything I've got after that. This is especially important in the first 5 miles of downhill where you're excited, full of energy, running downhill, etc. It's a good time to lose yourself by accident. That would give me the following splits:

5K: 29:30
10K: 59:00
13.1 (halfway): 2:04:30
30K: 2:57
20 miles: 3:10

Then 9:15 to the finish?? --> Mile 26 at 4:05
+2 minutes for 26.2 --> 4:07

Blahhhh not thrilled with that, because if I ran a 9:20 pace, that would be a 4:03. Ok can we compromise and aim for a 4:05? (What I also want is to run a normal marathon that doesn't have Boston weather and terrain and get a better sense of where I'm at physically! Maybe Philly again in the fall? Or Newport? Hmm.)

Meanwhile, I'm trying to be better about eating and drinking this weekend than I did last year. This is mildly challenging on Easter weekend, especially making bunny cake with this kiddo!!

Finally, a loving shout-out to my favorite runner friend and partner in crime Jen for being my expo date and taking sweet Paparazzi photos of me all day Friday!

HAPPY MARATHON MONDAY. LET'S DO THIS!!

Running Quiets My Brain

My brain is a constant web browser with 25 open tabs. Ok maybe 50.

With teaching, parenting, and house hunting, by the end of the week, my stream of consciousness is like a pinball machine. Or a dog distracted by a "squirrel," as Jon and I often say.

The more I have on my plate, the harder it is to focus on one tab without pinging over to another, and another, and then opening up another... The harder it is to focus, the more tired I become. The more tired I am (physically and mentally), the harder it is to focus. You see where I'm going? I get tired just thinking about it.

Running strips away that excess. Breathless and goal in mind, it's physically impossible to have so many open tabs. If this NYT writeup on the effects of running on neurons isn't an advertisement for running, I can't imagine what would be. It describes a Princeton study that concluded running builds excitatory neurons, while also producing GABA inhibitory neurons. Essentially, runners experience physical changes making them more willing to explore, but can control and bring themselves back from stressful events. This reminds me of the importance of deep sleep in cleaning up your neuron synapses overnight so your thinking is more streamlined the next day.

Today I came home mentally frozen. I knew I should run but (arms crossed, sweat pants calling) just. didn't. want. to, even though I knew it would make me feel better. Jon gave me a gentle nudge to pull up my big girl pants and just-do-it-already, and though that bitter cold (I am being a bit dramatic) was tough to face in the driveway, as soon as I'd made it half a mile down the road, I felt everything slip away.

I'd forgotten what was so exhausting. I'd forgotten why I didn't want to run. I felt my legs loosen up, I settled into a pace, and I just ran.

I didn't think, I didn't complain, I didn't feel, I didn't want. I ran.

And you know what? It was so awesome, I ended up running an extra mile and couldn't believe my pace, which I haven't accomplished in a very long time. I needed that boost, particularly after a week with very tired, angry legs. Those kinds of surprises don't hurt ;)

I will say, that in a world with increasingly distracted drivers and threats of psychos, runner friendly roads and communities have become essential if running is going to be so meditative. On a route with sidewalks and other runners, you don't have to worry about the logistics of not getting hit by cars. You don't have to think.

You just run.

AND this is another reason I love marathon training. Ultimately, after a few unpleasant runs, you are rewarded with becoming physically fit enough to head out the door for a couple of hours, detach from reality, and simply enjoy the ride. Imagine as parents being offered either a 30 minute coffee date or a two hour dinner. Only the longer option actually offers the opportunity to unwind. Similarly, quick walks through the neighborhood are nice, but a 6 hour hike up a mountain provides a tangible break from reality.

A quick run gets the job done. But those long runs are exceedingly restorative.

(Look how beautiful that is! It's a Runner's World "Rave Run," which is one of my favorite things they publish monthly. I don't know where or who it is, but to me this captures just one flavor of many delicious runs.)

12 miles tomorrow. Next weekend is the last 20, and then it's taper time!! (And THEN what will I do?!?)

Happy running :)

Recovery Runs and Other Maintenance Strategies

...Because 50 mile weeks require running smart!

I did it! I ran a 50 mile week! Granted this was because I ran 19 on Sunday, 4.1 and 6.6 during the week, and 20 on Saturday. But hey, 50 is 50. (Don't you call me on the 49.7 because I will eat your face.)

The 19 I ran last Sunday was a 65 degree day in Boston along the Charles, at a 9:20 pace. It was AWESOME, though I got some weird calf cramps around mile 16 and had to keep stopping and stretching. Haven't felt it before or after that, so that's good.

I'm pretty sure my Heaven will have warm Mexican beaches, inebriated nights under a sparkling Eiffel Tower, and 65 degree runs along the Charles.

The 20 I ran this Saturday, which is the only time I have consecutive 20-ish milers from week to week in my schedule, was a 65-70 degree day along the Minuteman Rail Trail from Lexington to Arlington to Fresh Pond in Cambridge. The first 5 miles were blissful, and I was excited/pressured to get to an open house afterwards, and I sped down the path, taking it all in. And then I hit the wall at mile 15 like something WRETCHED. I swear I can feel when I run out of glycogen because my breathing changes and I can just imagine my muscles struggling to switch to fat burning mode. Plus I ran out of water and had to stop at Burger King to refill, which has never happened to me. It was HOT. Further, I knew I wasn't feeling great when I started, especially with the 19 miler still lingering within eyesight, but I did that stupid thing where I figure, "Eh, I'll just push through it," and then I die. I remember someone saying on the bus to Boston last year that for every 10 seconds you go out too fast, you lose 30s (or 1 minute?) per mile at the end. I started at a 9 minute pace, actually dipped below 9 for a few miles, and ended at a 9:45 pace. Ok ok. I won't do it again...

Regardless, one of the best things a runner can hope for in training for a marathon is weather that simulates race-day conditions. I don't know about you, but man does this year smell like 2012, and I'll take all the warm long runs I can get, lest it be 87 on race day...

And now on to the real point of this post: Maintenance.

1. Stretching a lot including power vinyasa yoga #obsessed #downdog #warriorpose
2. Cross training with spin.
3. Recovery runs

The key difference between training for this marathons and other ones is what I'm doing the week. For a variety of reasons in the last two Bostons, I've pretty much done my long runs (maybe skipped one), slogged a couple of 5 milers during the week, and squeaked by with a 4:09, which is a 9:30 pace.

This time, I'm running hard during the week and so far, keeping up with my Yasso's, and kind of keeping up with hills... AND also cross training by spinning. I'm being better about stretching fully after all my runs and spins. My legs are tired, and I'm working hard on tired legs, and I'm working harder than ever -- but NOT injured, dare I say. I feel tired but fine. Spinning and stretching help a lot.

However today was the first time I've done a recovery RUN after a 20 miler. I didn't get to stretch yesterday because I was late finishing up, and I was too lazy to go to spin at 8am on my last day of vacation, so I gave it a shot. Given that I could barely walk down the steps this morning, it wasn't surprising when those first few strides? stumbles? down Zion Hill were excruciating. But as I got warmed up, it felt good. Like, painful physical therapy after an injury that you know is good for you- good. I think the idea with a recovery run is that you stretch out the muscles that were previously overused, get some good healthy blood flow returning to them, and flush out some of the waste. I liked it. This may be my new favorite discovery.

Marathons are full of them.

Now to build in some speedwork to kick that 9:20 long run pace... got to get that closer to 9:00...

Happy running :)

Blogging with a toddler on my lap!!

I think I (very periodically.) maintain this blog to shed some light into what it's like to train for a marathon, at least from my perspective. I never thought I would be a runner when I was younger, and when I did start running, never thought I'd have it in me to run a marathon. I think I want my readers to know that if *I* can do it, anybody can do it.

And "it" doesn't necessarily have to be running. It can be whatever you think would be really cool -- challenging, rewarding, growth-yielding, enjoyable. If you just keep plugging, good things will happen.

(Watch from today's run on my FAVORITE Minuteman Rail Trail, from Lexington to Davis Square. 50 degrees and running towards Boston amidst a sea of pussy hats and marathon trainers? Yes please.)

So in the spirit of shedding light on marathon training, I thought I'd shed some light on the crazy thoughts I have while running crazy miles.

1. Can I run this pace for two hours?
2. Food.
3. Zoe.
4. Can I run this pace for two hours?
5. That's a weird looking stick.
6. Can I run this pace for two hours?
7. Food
8. Jon.
9. School
10. School
11. School
12. School
13. Can I run this pace for two hours?
14. Margaritas
15. School
16. School
17. Look! Pussy hats!
18. Can I run this pace for two hours?
19. School
20. I'm getting tired. Time to try some dates as fuel.
21. Are these dates hurting my belly?
22. School
23. I LOVE THIS SONG.
24. (Many dance moves in my head)
25. (Swear words)
26. School

etc.

The dates were a big deal today because Gu and Honey Stingers upset my stomach and ruin my run, so I've been searching for an alternative. Dates supposedly also have a good dose of electrolytes, which would be good as salt caps are a little too strong for me, and Gatorade makes my mouth taste disgusting. I think it was successful?! I generally try not to take fuel in my runs under 16 miles, but I want to figure out what kind of fuel works, and get my system used to it. I'm ok with it. It would be really nice if dates were a solution!!!

Ever wonder what it's like to be in my head, not just running, but in most situations? Enjoy. Especially about 3 minutes in. Loooove me some Pitbull!!!!

Happy running :D

2017 Aspirations

Hopkinton start lines, and
Pounding up Heartbreak.
High fives at Wellesley and one more Gu I'll take
Running long miles for smiles in spring,
These are a few of my favorite things!

When the wall hits,
Or bad hamstrings,
Or my knees are mad,
I'll simply remember my favorite things,
And then I won't feel so bad!

(photo from mile 26.0 in 2012, 87 degrees. The picture shows elation. I was elated to have the finish line in sight as I'd thought I was going to collapse. I was completely delusional and steps away from entering 12 hours of wicked nausea and vomiting. lol why do I do this?!)

And if you're still reading, some training thoughts below.

Since Zoe was born, running is a whole different beast. Being well rested is not a thing. Having time is not a thing. I'm basically booked from 5:15am to 8pm. But what can I do with the time I do have, without further burning the candle at both ends? I realized with the last 4 marathons I've run that I've never run more than 30 miles a week. If I want to break 4 hours at Boston (barring any weather disasters), I've got to get some peak weeks closer to 50... which means I've got to fit in some cross training and core training to avoid injury...

I remember when I joined Greater Boston Track in 2011 that the first thing the coach asked me was how many miles a week I was running. I proudly told him 50 (ha, I probably did that twice,) and he kind of paused-- as in, 50 mpw was not enough to be a serious runner!!!! I guess I get it, especially in their elite, dedicated status. Mentally I know I can do 30 miles per week and run a marathon. It's comfortable. So the new challenge is to fit in more miles, and more purposeful miles, to see if we might be able to run a marathon better...

Goals:
1. Tuesday spin with Jen.
2. Planks and IT band stretching and foam rolling... let's make this realistic. Two mornings a week.
3. YASSOS. This has been the workout missing from my training consistently. "Yasso 800's" mean running 800m (0.5m) in your goal marathon time; ex. 4 hour marathon = running 0.5m in 4 minutes, followed by 4 minute recovery. You start with four of these repeats, and over time increase to 10 repeats. I think this is a huge part of what made my training successful for Marine Corps. And they're not that bad.
4. Hills - maybe Spickets? Though Andover has some good ones too, for sure. Once a week. This time I'm going to keep my long runs and hilly runs separate. Hilly long runs were too tiring.
5. Running hard the day before the long run. Yasso's might be a good way to do this. The intent is to tire you out, a. So you don't run too fast on the long run, and b. So you run long on tired legs, to get used to running on tired legs.
6. Lights out by 10pm on weeknights.
7. Taper by running the same intensity, with less distance. 2 yassos instead of 4. 1 hill repeat instead of 5. Etc.
8. Hit at least one 50 mile week. *If* I run 5 days that week, and one day is a 20 miler, that means 30 miles in 4 days. Which is basically 8 miles per day on the other 4 days. That's not that different from 5, right? ... Right?

Obstacles:
1. Time: Maybe run at 2:30 and come back to finish work until 4...? HAHA ya right.
2. Health: working hard without time for extra sleep.

::cough:: And the last list I've been working on...
Vices:
1. Coffee
2. Dancing in my car to terrible (and my terrible I mean amazing) hip hop from 15 years ago like I'm still in high school. I would say the same for 80's music except 80's music cannot possibly be a vice.
3. Staying up too late.
4. And apparently Boston Marathons :D :D :D