Boston Marathon Training: Week 15

Training for This Week:
Sat.: 18 miles with 12 miles at marathon pace of 8:20
Sun.: day off
Mon.: 2 mile warm up; 5X800m at a 7:13 per mile average pace with 400m easy jogs in between; 1 mile cool down
Tues.: 11 miles on hilly course at between a 9:20-9:30 pace per mile (my Garmin messed up, but I hit the pace)
Wed.: day off
Thurs.: 4 miles recovery run at 10:00 per mile pace + 6X100m strides
Fri.:  day off
Sat.: 17 hilly miles; 9:09 average pace

On Saturday I ran 17 hilly miles in Umstead State Park.  On the way there, I was disappointed that I was getting a late start because of factors beyond my control, and because I had missed the optimal 50 degree temperature hours earlier.  During the run I came to realize that this was a perfect training run.  My start time for Boston is 11AM, and this run started at 10:45AM.  The temperature was close to 60 degrees at the start, and it was 75 degrees when I finished.  With the crazy, cold weather we have had this winter, I do not expect it to be warm in Boston in one month, but if it is, I will have had a long training run in warm conditions.

Just planning to get to the run 30 minutes away was an exercise in logistics.  My husband was out of town (so no help with the kids), and I learned mid week that Saturday was a school make-up day (3.5 hours of instruction) for Tuesday's inclement weather.  My girls go to two different schools with different start and dismissal times, so I reworked a carpool schedule to get my oldest to and from school.

On Friday night, my oldest daughter who had been suffering through a cold came back from seeing the movie "Divergent" and declared that she was too miserable to go to school on Saturday.  I agreed. Then my youngest daughter told me she had an ear ache.  She had what seemed to be a cold during the week, so one could have developed.  I told her she couldn't have an ear ache because I had a long run scheduled for the morning (not one of my greatest motherhood moments, but most mothers could probably relate). She didn't seem to be in pain, so I planned to monitor her and to decide if a trip to the doctor's office on Saturday morning was warranted.

Sure enough my young daughter told me her ear hurt on Saturday morning.  Again, I didn't sense that she was in acute pain like with some other ear infections.  I couldn't tell if she was trying to get out of going to school on a Saturday, or if there really was a problem.  I let her know that she is more important than any run and that I would take her to the doctor if she really felt something was wrong.  Luckily, we got an early morning appointment.  It turns out she has a sinus infection, which explains why she felt pressure in her ear.  With the prescription for antibiotics being filled at the pharmacy, I sent her to school and went on a long run.  Funny thing is that because she was tardy, she won't get credit for attending that session of Saturday school.

Boston Training: Week 14; Oh! My Old Kentucky Home

Last Saturday I was in Lexington, Kentucky to celebrate my father's 75th birthday.  We enjoyed a nice, family celebration there in the city where my brother currently resides and that happens to be a central meeting place for my parents and my sister.  About a week before the party, my sister and brother-in-law invited me to camp with them at the Kentucky Horse Park just outside of Lexington, and quite unexpectedly, I found myself training for the Boston Marathon in the heart of the Bluegrass.  Curious about areas to run near the Horse Park, I discovered the Kentucky Legacy Trail. In preliminary research I learned the trail begins at the Horse Park and ends in downtown Lexington.  When I set out on my adventure on that chilly morning, all I knew was where the Trail ends, that I needed to fit in a 17 mile run, and that a hotel was along the route -- somewhere.

I ran through the campground and found the Trail on the scenic side at the North Legacy Trailhead at Ironworks Pike.  The first phase of the trail opened three-and-one-half years ago with over eight miles of paved path from the Horse Park to the North Lexington Family YMCA.  The Trail website describes the Trail as "a public art venue, a place to learn about our environment and our past, and a great way to simply get healthy and enjoy our beautiful countryside."  I describe it as a treasure.

From the trailhead, I ran by Spindletop Hall, a University of Kentucky club, and then through farm fields of central Kentucky.  When I was alone in the morning light among the rolling fields, I felt gratitude.  I felt gratitude for the day, the run, my family and especially gratitude for being among simple beauty.  I stopped to watch a horse on a distant hill roll in the grass as others grazed nearby.  I felt at home and yet in a special place.  I lived in Lexington for eight years and drove to work among horse farms for five of them.  I don't ever remember taking the scenery for granted.

The trail then ran parallel to I-64 and I-75.  Since my childhood I have watched horses from the car window while traveling through the area.  I've always marveled at the scenery and horses.  This was the first time I wondered what the horses think about the incessant noise and commotion on the interstate.

A tunnel took me under the interstate and to Coldstream Farm and Park.  I had seen an occasional runner or bicyclist and wondered why I had seen so few on such a great trail.  Then I saw what looked to be runners sprinting toward me.  It didn't take long for me to realize that I was running toward a race.  I ran toward it, joined it, and got a jolt of energy that helped propel me for a good distance.  I learned from a fellow runner (most of them were around 25 years my junior) that I had joined a local St. Patrick's Day 5K organized by a sorority.  When the racers turned back mid race to head toward the finish, I continued following the trail before me.  After a short uphill, I found myself outside of the Park and parallel to a road, which must have been the way to downtown.  I preferred the pastoral setting, so I turned around and decided to rejoin the race.

When I made it back, I was passing the walkers at the back of the race.  I ran among them on the trail through the Park and toward the finish line near Embassy Suites.   I jumped out of the race about 200 meters before the finish.  Cheering spectators seemed concerned that I wasn't finishing the race.  It wasn't my race to finish.  I looked on at the finish line festivities and the big white tent where pancakes were being cooked and served.  Then I ran up the hill to seek a gift shop to buy Powerade and to use the facilities.

On my return trip, I shared the Trail with more bicyclists and runners.  My effort seemed like work on the way back, but it was okay because my heart was filled with peace and gratitude as I ran toward a family celebration.

The horse on the right in the foreground rolled in the field.  This is one of the spots on the trail where I was filled with gratitude. 

Training for the Week:
Sat.: 17 miles at 9:10-9:15 pace (estimated average pace)
Sun.: Day off
Mon.:  8 mile hilly general aerobic run at 9:26 average pace
Tues.: speed work:  5X1000 meters at 7:14 average pace with 3:00 minute jogs in between plus 2 miles warm up and 2 miles cool down
Wed.: Day off
Thurs.: 8 hilly miles at 9:32 average pace
Fri.: 4 mile recovery run at 10 minute average pace

Boston Training: Week 13; Cartersville, GA

The fountain is the focal point at Dellinger Park. 

On Saturday, March 1, I completed my second 20 miler in preparation for the Boston Marathon while visiting my father-in-law in Cartersville, GA.   I did not look forward to the solo run after arriving late on Friday night.  To my surprise, the run was great.  I give the credit to the city and park planners who had the foresight to create great spaces to run and walk and to the  citizens who commit resources for recreation and physical fitness.   I had run at Dellinger Park and at the Etowah Riverwalk twice in the past year before this run and felt comfortable making up my route as I went along.

The start of the Etowah Riverwalk is about one mile from Dellinger Park, and one can run between the two on  a paved trail.  

My plan was to break 20 miles into 3 manageable segments with restroom and refueling breaks.  The Park has restroom facilities, and the Riverwalk has a port-o-potty.  From the Park, I ran the mile to the Riverwalk, which is an approximate 2-mile, paved loop along a river and around farm fields.  It has a few small hills, but it's mostly flat.  I ran around the loop twice and planned to return when I ran back toward the Park.  At the Park, the public track beckoned to me.   I hadn't been on a real track in a year.  The novelty of it kept me looping around for about 2 miles.  It was fun for a while when my legs were still fresh, and I found myself wanting to run 30 seconds faster than long run pace while on the track.

Along the Riverwalk

I eventually tired of the track and began running on the gravel path around the beautiful park.  The gravel on the path is small, but I wouldn't call it crushed.  It was fine to run on except where it was too deep at times.  I tried to stay in the part of the path where the gravel had worn away.  When I had about 6 miles left and thought I should turn back toward the Riverwalk, I was drawn to a neighborhood across for one of the Park's entrances. I ran through the neighborhood admiring the houses.  New scenery can keep a run feeling fresh.  I finished strong with a loop around the park.

One of the houses at the entrance to the subdivision.  I gawked and took a picture.

Sat.:  20 miles; 9:07 pace  (Was supposed to be a hilly 20 miler at Umstead, but I was out of town).
Sun.: rest
Mon.:  7 miles recovery run + 8X100 meter strides: 9:48 average pace plus strides
Tues.:  12 hilly miles for a medium long run; 9:35 average pace
Wed.:  Day off
Thurs.:  5 recovery miles +6X100 meter strides; 10:10 pace plus strides
Fri.:  Tempo run with 5 miles at 7:45-8 minute pace + 3 miles of warming up/cooling down; 7:41 average pace for 5 miles.

A farm bordering the Riverwalk. 

Boston Training: Week 12; Hurray for Runner Friends!

A tree was down on the ATT during the Saturday group run.  

This week I was able to join a group of runner friends for my long run.  It's so nice to have company! I was also joined by my friend and former Boston training partner Holly Kane to pace me on a tough out and back tempo run.  I told her before we started that I wouldn't be able to talk during the run (because I would be breathing heavily and gasping for air.)  We managed to carry on a conversation, and I was only really gasping near the end.  We talked about the fun we had training last year and the possibility of returning to Boston together in the future.  Her company helped take my mind off the rigorous tempo run.

During the first couple of miles, she told me to slow down because I wanted to go too fast on the slight, almost undetectable downward slope.  I do not know how to dial into certain paces and maintain them. The funniest part was when I started to fade in the last mile, and she told me, "We need to speed up; we're going too slow."  I knew I was slowing, and had I been alone, the last mile would have been too slow, but the run probably would have averaged at target pace in the end.  That's what I was telling myself in the moment.  The way she said it was as if I wasn't aware that I was slow, and that it would be easy to finish strong.  That last mile was tough, but we managed to come in under target pace even during the last mile.  Completing training each day is like a small victory on this road to Boston.  I'm enjoying the process of getting to the starting line.

Sat.:  13 miles: flatter course; 9:49 average pace (might have been a little faster; my Garmin didn't get one of the miles right.)
Sun.: rest
Mon.: 6 miles recovery run + 6 X 100 meter strides; 9:10 pace (I mistakenly ran this as a general aerobic run instead of a slower 10 minute pace recovery).
Tues.: 9 mile tempo run with 7 miles at 8:00 pace; 7:54 average pace (thanks to my pacer!)
Wed.: day off
Thurs.: 12 mile medium long run on hills; 9:39 average pace with 728 ft. elevation gain and 735 ft. elevation loss.  I'm surprised at how slow I was.
Fri.: 5 miles recovery run; 10 minute average pace

My first run in the new park near my new house.  The park isn't open yet, so I am one of the first to traverse the bridge.

Boston Training: Week 11; Recovery Week

Thank goodness for "Recovery Weeks!" A recovery week for me means a drop in mileage for the next long run.  When I see that on the schedule, I feel optimistic and rewarded. I am in the thick of things now.  I hit high mileage with a 20 mile hilly run on Saturday.  Since then I have been in recovery mode.  My legs ached over the weekend.  My muscles seem tight, and I pray to not get injured.  I am tired and fall asleep fast when I finally get to bed.  I am constantly hungry and eat all the time.  I wish I could say I eat lots of carrots and apples and such, but I find myself reaching for Girl Scout cookies and Valentines candy.  I am facing some tough weeks ahead, so this week of recovery is just what I needed.  My body needed it and my mind needed it.

Sat.:  20 hilly miles with an elevation gain of 1,066 and an elevation loss of 1,089;  9:15 pace
Sun.: Day off
Mon.: 7 miles general aerobic run; 9:12 average pace
Tues.: 6.5 miles at track for speed work with 2 mile warm up and 1 mile cool down with  5 X 800 meters at 5K race pace and 400 meter easy jogs in between.  Splits: 3:30, 3:21, 3:29, 3:26 and 3:30.
Wed.: 5 mile recovery run; 10:04 pace
Thurs.: day off
Fri.: 6 mile general aerobic run; 9:16 average pace

Boston Training: Week 10; Snowed in and Thankful for Neighbors

I got my chance to run in the snow this year.  On Tuesday snow flurries fell as I began my run.  They continued for an hour and fifteen minutes.   My face was beyond cold, and I do not have hard core winter running gear to protect my face.  When I realized the flurries were not letting up and was about an hour from my house, I began to wonder what the school system would do.  Nine miles into the run I stopped to take a picture of a horse wearing a zebra blanket.  My phone and camera died (probably because of the cold) but not before I saw a text from my husband stating that schools were closing one hour early.  I had just enough time to get home and drive to the middle school for a 1:15 dismissal.  When I got home, I learned my friend, neighbor and fellow carpool mom was already waiting in line to pick up the girls.

On Wednesday the snow fell fast and furious beginning around 1PM.  The Triangle area came to a standstill during a lengthy winter storm.  Another friend and neighbor sent an e-mail to neighbors inviting cardio junkies to use her treadmill while we anticipated being snowed in for a few days.  I took her up on her offer and ran on her treadmill on Thursday and Friday.  I'm so very thankful for her friendship and treadmill!


Sat.:  18 miles; 10 miles at an 8:20-8:30 pace.  (I lost the data on my Garmin, but I hit the paces.)
Sun.:  Rest
Mon.: 6 miles; 9:56 pace + 8 X 100 meter strides
Tues.: 12 hilly miles; 9:18 average pace with a negative split
Wed.: Cross train or day off.  I chose a day off.
Thurs.: 8 miles; 6 at an 8:00 minute pace on a treadmill
Fri.: 5 miles; 10 minute pace on treadmill

Boston Training: Week 9; Smartwool Love and Chili Powder Baton

This has been a particularly cold winter here in Apex, NC.  Last winter I ran in the early morning and cold temperatures.  This year I am able to run later in the morning, but even then the temperatures are typically in the 30's.  I gave myself a Christmas present this year and ordered some Smartwool products to help keep me warm on cold training runs.  I have been wearing my Smartwool hat and socks regularly and have even used the arm warmers on two runs that have not required a jacket.  I would recommend all three products.  They keep me warm, are fashionable, and have held up in the wash.  I don't like to spend a lot of money on clothes, but I do spend money on running gear.  I got all the products at 40% off, so I felt good about the purchase.

In my last post, I mentioned the snow event here.  On my 16 mile run, I encountered some snow and ice covered sidewalks.  My plan had been to run on the Tobacco Trail, but it was covered in snow and ice, so I took to the streets, which can mean sidewalks at times.  I was frustrated when I came to these patches and stopped and walked at times or ran through the snowy grass.  I did not turn around because I was on a mission that day:  I ran to the grocery store to buy chili powder for my husband.  Just as I was about to leave the house, he mentioned that he needed chili powder to cook a pot of chili for dinner.  It was clear that either I was running to the store, or I would be waiting for him to run an errand as I waited dressed out in my Smartwool. Easy choice.  Run to the store.  At the store I chatted with a former neighbor and the Girl Scouts beginning to set up their cookie booth and then began the trek back home.  I ran carrying the chili powder like a baton, and on the return trip I ran on the ice and snow.  I saw some other runners doing that, so I decided I could give it a try.  It really wasn't that bad once I set my mind to it.  In the end, I was glad that I did not run on the Tobacco Trail.  A friend reported that her group could not go faster than a 10 minute pace because of the ice and snow and that their muscles ached from having to land each footstep to keep from falling.

My first pair of toe socks.  I love them!  I feel like a cozy blanket covers each toe.  

My training is going well now.  With regular, focused stretching and strength exercises recommended by my sports medicine doctor almost a month ago, I have been able to decrease the discomfort I feel with Runner's Knee.  I am happy at the end of each run knowing that I am one step closer to Boston.

Sat.: 16 miles on rolling roads; 9:04 average pace
Sun.: rest
Mon.: 6 miles; 9:42 pace
Tues.: 10.8 hilly miles; 9:02 average pace
Wed.: 6 miles (I was supposed to do 7); 9:48 pace + 8 X 100 meter strides
Thurs.: Cross train or day off (I took the day off.)
Fri.: 6 miles; 9:46 pace + 6 X 100 meter strides