I debated about sharing my running notebook where all of these plans are sketched down, starred, circled and highlighted. As my calendar post perhaps belied, I am someone who requires a plan to function. However, since this week is anything but normal and I still don't know my travel plans to Boston, I'm going to keep my journal to myself. I will, however, share my plan.
After reviewing my training log (4 times), the Boston course (at least 10 times) and using some of the various calculators available, I think I'm going to aim for a 3:08, plus or minus a couple of minutes. Although this is a 7:10 pace, this certainly isn't an even pace course. Go out too hard, and you'll understand first hand what a meat grinder feels like. Go out too easy, well, I'm not sure that's really a possibility.
My personal plan, in a nutshell, is to go out easy through 16, then grind it in. I'm a strong hill runner and my first marathon was very similar in profile to Boston (http://cityofoaksmarathon.com/course_info/), although without the constant hammering downhill of the first 6 of Boston. I remember this race much more fondly than the pancake flat Las Vegas, where I honestly thought another step at mile 21 was an impossibility.
I assume that my first mile will be slow due to a crowded start. Should this not happen, I am still prepared and planning to run no faster than a 7:20 mile for Miles 1 and 2. Through 6, I am going to be chanting patience in my head (and possibly writing it on my arm). This excludes mile 3, where a steep downhill may naturally pull me a little under. Then the plan is to cruise through to 16, somewhere around 7:05, plus or minus a second. 16 is where I swap mantras for grit. Climbing hills takes more time per mile, and I'm not expecting a negative split on this course, so I think a 7:19 is reasonable through the Hills. From mile 21 in, I want to focus on running strong, with the best form I can manage. If the going gets tough, I'm doing like Kara Goucher and counting to 100 over and over again.
16 miles is a manageable bite for me at this point. It's probably one of my favorite long run distances; long enough to feel like a workout, not long enough to hurt. If I can get through 16 with patience and legs that feel good, then I'm ready to fight like hell for the next 10.
Splits? (Again, pretty flexible, at least on the slower side. I am going to work very hard not to turn in anything under 7 minutes)
Through the half no faster than 1:34:30
16 around 1:54
20 around 2:30.
Friday, April 15, 2011
Wednesday, April 13, 2011
Getting Warmer
On Monday, the high was expected to be 52. This is the forecast this morning:
50 I can handle. 60 is getting pretty warm, especially if it's sunny. At least the showers will be out of the way. Hopefully all the rain today won't flood the falls in Newton.
Weather is one of the things over which we have zero control in a marathon. We can only react and hope that our reaction makes us as comfortable as possible. I am starting the packing process and have no less than 2 duffels of running related gear (and one small duffel for other clothes). I have everything for a race at 20 degrees with wind to a race at 70 in the rain, plus every combination in between. I still have to get to the Dollar Store to pick up some throwaways, should I need them after I drop my bag.
So despite us having no control over the weather, everyone please cross your fingers that the temperature doesn't get much warmer...
Weather is one of the things over which we have zero control in a marathon. We can only react and hope that our reaction makes us as comfortable as possible. I am starting the packing process and have no less than 2 duffels of running related gear (and one small duffel for other clothes). I have everything for a race at 20 degrees with wind to a race at 70 in the rain, plus every combination in between. I still have to get to the Dollar Store to pick up some throwaways, should I need them after I drop my bag.
So despite us having no control over the weather, everyone please cross your fingers that the temperature doesn't get much warmer...
Tuesday, April 12, 2011
It's Alllllllllllive
I'm mad. Taper mad, that is. Everything hurts, from my left calf to my right ankle and right hip. Did I mention the toe that feels like it's broken or the black toenail. My quads feel tight, my shoulder is sore and I'm pretty sure I've gained ten pounds in the last week and my shorts won't fit. I'm glaring at people out running, obsessing over the course and my mantra, memorizing paces that I'll write on my arm and trying to avoid germs, despite working in a hospital.
You can't make a training cycle during taper, but you can certainly wreck one. It's difficult to resist the urge to do one more long run, one more hard workout. It's hard to remember to stay hydrated, eat well and sleep well when the cornerstone of your routine is missing. The angel on my right shoulder soothes: "Trust the taper, let your body heal and prepare," while the devil on my left snarks: "Do one more medium run, go try race pace, stop eating." And there are still 6 days to go.
Hold on to your hats.
S
You can't make a training cycle during taper, but you can certainly wreck one. It's difficult to resist the urge to do one more long run, one more hard workout. It's hard to remember to stay hydrated, eat well and sleep well when the cornerstone of your routine is missing. The angel on my right shoulder soothes: "Trust the taper, let your body heal and prepare," while the devil on my left snarks: "Do one more medium run, go try race pace, stop eating." And there are still 6 days to go.
Hold on to your hats.
S
Monday, April 11, 2011
One Week to Go
First panicky weather check officially completed: low of 40, high of 55 and sunny.
Next week at this time, I'll be milling around Athlete's Village, anxiously awaiting my 10 am start.
Next week at this time, I'll be milling around Athlete's Village, anxiously awaiting my 10 am start.
Friday, April 8, 2011
A Year Ago
Hard to believe a year has gone by since surgery. I woke up this morning and went to PT and had a blog entry all sketched out in my head about this anniversary. Then, I got a call that my grandmother had a massive stroke and my whole day shifted. Like most hard days, I ended up running tonight when I got back into town. Running is what I do when I'm sad, when I'm stressed and when I'm happy, and I'm grateful that my return to running started a year ago today.
Before: Scar Free
After: To be posted soon.
What a strange trip it's been from there to here...
Before: Scar Free
After: To be posted soon.
What a strange trip it's been from there to here...
Sunday, April 3, 2011
Spring has Sprung
"The first day of spring is one thing, and the first spring day is another. The difference between them is sometimes as great as a month." Henry Van Dyke
It has been a long effing winter. Today, however, as we ran along the bike path, it felt like we'd made it, like we've survived another long, painful winter. The sun was shining, we were in an assortment of shorts and capris and even a strong headwind didn't feel too bad. For Erin and I, this is the end of the road before Boston. The 16 today will be the longest we go until 2 weeks from tomorrow. Our job until then includes resting, sleeping and eating. Cruel that the weather should turn just in time for us to taper, but that's Vermont.
I am not a particularly hopeful person, but this is my favorite season to be a runner. Fall is great, but always has foreboding undertones, as though my legs know that winter and cold isn't far behind. Spring breezes are warm and everything just seems new. In some ways, I'm glad to have my target race fall in early spring so that I can enjoy the end of April and May without a rigid training schedule. Boston meant that we trained through some of the worst weather Vermont sees, but gives us May off to play, heal and get ready for summer.
Run On.
~S
It has been a long effing winter. Today, however, as we ran along the bike path, it felt like we'd made it, like we've survived another long, painful winter. The sun was shining, we were in an assortment of shorts and capris and even a strong headwind didn't feel too bad. For Erin and I, this is the end of the road before Boston. The 16 today will be the longest we go until 2 weeks from tomorrow. Our job until then includes resting, sleeping and eating. Cruel that the weather should turn just in time for us to taper, but that's Vermont.
I am not a particularly hopeful person, but this is my favorite season to be a runner. Fall is great, but always has foreboding undertones, as though my legs know that winter and cold isn't far behind. Spring breezes are warm and everything just seems new. In some ways, I'm glad to have my target race fall in early spring so that I can enjoy the end of April and May without a rigid training schedule. Boston meant that we trained through some of the worst weather Vermont sees, but gives us May off to play, heal and get ready for summer.
Run On.
~S
Friday, April 1, 2011
Comfortably Numb
When you live with compartment syndrome, there is no such thing as comfortably numb. Any decreased sensation is a cause for panic. A full feeling in a calf can cause a full meltdown. As such, I have to admit that I haven’t been totally honest about my leg over the past 6 weeks. Part of me felt like I was being hyper-sensitive. The other part felt that if I didn’t admit it publicly, it wasn’t really happening.
About 6 weeks ago, things started to feel off. I wasn’t rolling through my big toe, I had discomfort up near the fibular head and my calf just hurt. No amount of stretching, icing or changing my stride seemed to relieve the pain. On a couple of runs, I lost sensation in my 3rd, 4th and 5th toes. My foot didn’t commence its aggressive ground slapping and doesn’t feel completely like wood, but I got myself to PT in short order. None of their findings are surprising: I baby my left side, which causes my right side to compensate and explains the perpetually sore hip. My hips are weak in general. My left calf is slightly larger than my right. When you massage my left calf, the tissue turns a freaky shade of no-blood-flow white for a while.
We agreed on an action plan, and I’ve been a good patient. My priority was continuing my long runs; can’t survive Boston without them. I ceded my track workouts and settled for a few faster paced runs. I agreed to bike more and take rest days. But I refused to stop running altogether. My surgery anniversary is next week and although I’ve come an enormous way, it would be crushing to have to stop running for my one year anniversary. Not to mention, I was already reticent to taper from a non-existing training cycle.
Next week, Matt, Jason and I are going to do some long range planning. While the input of coaches and training partners is a valuable piece of the puzzle, Jason and Matt offer a unique perspective that I think is key to me moving to the next level. They know my weak spots. They know the areas they’ve had to massage, laser and stim repeatedly to keep me going. Both are endurance athletes and understand (although they don’t necessarily agree) that I am not going to stop running. As I said to Jason yesterday, I want to figure out what I have to do to fix some of the physical flaws that keep landing me back in PT. That requires about 5% effort from them and 95% effort from me to commit to the strength training, cross training and flexibility work that I know is imperative, yet still skip.
I’m excited to see what we come up with for a plan. I’m starting to look beyond Boston (after all, the hay really is in the barn now) and think about my goals for the next year. There is not a chance I qualify for the Trials this year, which gives me a couple more years of base building and racing experience. I’m looking forward to racing with GMAA and to the Catamount Tuesday Race Series to work on speed and cut down my pre-race nerves. Most of all, I’m looking forward to 8 months without the requisite 20 extra minutes to get on snow clothes.
What are your goals for this season? How are you going to avoid your normal pitfalls?
About 6 weeks ago, things started to feel off. I wasn’t rolling through my big toe, I had discomfort up near the fibular head and my calf just hurt. No amount of stretching, icing or changing my stride seemed to relieve the pain. On a couple of runs, I lost sensation in my 3rd, 4th and 5th toes. My foot didn’t commence its aggressive ground slapping and doesn’t feel completely like wood, but I got myself to PT in short order. None of their findings are surprising: I baby my left side, which causes my right side to compensate and explains the perpetually sore hip. My hips are weak in general. My left calf is slightly larger than my right. When you massage my left calf, the tissue turns a freaky shade of no-blood-flow white for a while.
We agreed on an action plan, and I’ve been a good patient. My priority was continuing my long runs; can’t survive Boston without them. I ceded my track workouts and settled for a few faster paced runs. I agreed to bike more and take rest days. But I refused to stop running altogether. My surgery anniversary is next week and although I’ve come an enormous way, it would be crushing to have to stop running for my one year anniversary. Not to mention, I was already reticent to taper from a non-existing training cycle.
Next week, Matt, Jason and I are going to do some long range planning. While the input of coaches and training partners is a valuable piece of the puzzle, Jason and Matt offer a unique perspective that I think is key to me moving to the next level. They know my weak spots. They know the areas they’ve had to massage, laser and stim repeatedly to keep me going. Both are endurance athletes and understand (although they don’t necessarily agree) that I am not going to stop running. As I said to Jason yesterday, I want to figure out what I have to do to fix some of the physical flaws that keep landing me back in PT. That requires about 5% effort from them and 95% effort from me to commit to the strength training, cross training and flexibility work that I know is imperative, yet still skip.
I’m excited to see what we come up with for a plan. I’m starting to look beyond Boston (after all, the hay really is in the barn now) and think about my goals for the next year. There is not a chance I qualify for the Trials this year, which gives me a couple more years of base building and racing experience. I’m looking forward to racing with GMAA and to the Catamount Tuesday Race Series to work on speed and cut down my pre-race nerves. Most of all, I’m looking forward to 8 months without the requisite 20 extra minutes to get on snow clothes.
What are your goals for this season? How are you going to avoid your normal pitfalls?
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