Boston Marathon Training: Weeks 18 & 19

The Boston Marathon is in four days.  I am nervous, jittery, and carbohydrate deprived.   I spoke with my coach today, and she assures me that I am ready for the race.  The last time we talked about my time goal was in November when she asked me what my goal was.  I simply said that I'd like to do better than the last time.  No more was said until today. When I learned what my goal time is, I couldn't believe it.  My goal had been to join 36,000 other runners on Monday in a show of solidarity. As the race grew closer, I realized that I want to Boston qualify again during the race.  That's a little pressure.  I look forward to seeing what I can do on race day.

Over the past days, my love for the sport of running has grown even more as I participated in a number of running activities. This time has been filled with highs and lows.  I worked at the Raleigh Rock N Roll Marathon and Half Marathon Expo for the Tuna Run 200.  While there I encountered runners of all ages, abilities and experience levels, and I enjoyed learning about their upcoming races.  They inspired me to want to run more races just for the fun of it.  No time goals.  Just go run and have fun.

This was the inaugural Rock N Roll race in Raleigh.  My friend Holly and I spectated to support our numerous friends in the races and to support the running community in general.  We found a great spot near a band, held encouraging posters, and I rang a cow bell continuously for two hours while Holly cheered and clapped.  She turned to me at one point and said her face was going to be stuck in a smile.  I knew exactly what she meant.  I have three blisters on my hands from the bell, but it was worth it.   I then met my friend Rachel with whom I haven't run in way too long to complete my last long run before my race.  We were able to catch up on the latest in each other's lives over the course of the run.  I returned home and learned that two fatalities occurred at the Rock N Roll race.  That sad news cast a pall over the race for me and for all the runners  -- especially for those runners who saw the two men down on the course being attended to by medical personnel.

The following evening I attended a send off for Boston runners held by the nOg Run Club in Raleigh.  I didn't know quite what to expect, and decided at the last minute to join the club for a 3 mile run around downtown Raleigh where I have never run.  It was good to be with a group of people heading to Boston.

On the one year anniversary of the Boston Marathon bombings, I volunteered at the running club at my daughter's school.  I realized while doing a strenuous workout with the children that I was meant to be there with them on that day.  Children will continue to run and more will come to enjoy and maybe even love the sport as I do.  That evening we learned that a cruel, mentally disturbed person placed a backpack containing a rice cooker at the Marathon finish line.

My legs have felt slow and heavy during my last few runs (and I've been sore for days following that running club workout), and I have not been eating as well as I should have.  I was beginning to doubt myself, but Coach Brennan tells me that I should feel sluggish now.  I've decided not to be too hard on myself about eating properly.  At the first of the week, I was supposed to load up on protein and limit carbs, and then at the end of the week, I am supposed to load up on carbs.  The first day I avoided carbs, but forgot to pile on the protein.  By the end of the day I was famished.  My husband walked into the house with hot take out pizza, and I caved.  At least I only had two slices.  I've tried since then and get to indulge in carbs beginning tomorrow morning.  I have one more day in North Carolina before the race, and then we leave for Boston.  Boston Strong!

Last two weeks of training:

Sun.: Day off
Mon.: 7 miles at 9:16 average pace; strides not done
Tues.: Day off
Wed.: 2 miles warm up; 3 X 1 mile at 7:16 average pace; 1.5 miles cool down
Thurs.: Day off
Fri.: 5 miles at 9:48 average pace plus 8 X 100 meter strides
Sat. : Day off

Sun.: 12 miles at 9:10 average pace
Mon.: 3 miles, which felt fast.  Unplanned and not timed.
Tues.:  Day off (scheduled 6 miles)
Wed.: 2 miles warm up; 3 miles at an 8:27 pace; 1 mile cool down
Thurs.: Day off
Fri.: 6 miles at 10:00 pace plus 6 x 100 meter strides planned for the day
Sat.: Day off
Sun.: 2 miles easy jog planned
Mon.: 26.2 miles  -- race day coming up soon!!!

Boston Marathon Training: Week 17; Reflecting on Boston 2013

The past few weeks have reminded me why I am returning to the Boston Marathon.  I had been obsessively lost in my training, a selfish pursuit.  As the race approaches, the media is updating us on the lives of those most affected by the Boston Marathon bombings and the preparations for the upcoming race.  My reflection on last year began when I watched a portion of a video of Boston's Milton Middle School Choir performing the tribute song "I Will Run Again."  My initial reaction was that I didn't want to hear it.  It's too sad.  I learned this will be performed at the pre-race dinner, and I was relieved that I will not be attending it this year.  When I saw a picture of 8-year-old Jane Richard smiling with her new prosthetic leg designed for running and everyday use, I looked away quickly.  I did not want to see it.  It's too sad.  I read a Runner's World article about Demi Clark, a women returning to the race who was approaching the finish line at the time of the bombing.  She has suffered from Post Traumatic Stress Disorder.  While reading that article, it occurred to me that this humanizing of the victims is something that I need.  Although it was sad, this time, I read it.  During each of my runs, I have prayed for the victims who have suffered physically and mentally and for those who know, love and support them.  I have not really known for whom I was praying, but now that I am learning of these individuals' healing, I have some peace.

This time of reflection has been emotional.  I feel excited about the race and have nervous energy while tapering.  At the same time, I am allowing myself to feel sad again and know that more sadness will come at times that I can't predict.  The final miles of a marathon can be not only physically draining, but also emotionally draining.  I once realized I was sobbing at around mile 20 of a race. Something just came over me, and I can't explain why.  I don't want to sob in Boston, but I am packing waterproof mascara because it is inevitable.

The Boston Public Library, the first large free municipal library in the United States, is a National Historic Landmark and a site on my list of tourist attractions should I have the time.  A new exhibit has opened there entitled "Dear Boston:  Messages from the Marathon Memorial."   The exhibit includes some of the items left at the memorial including shoes and personal notes.  Four white crosses in the exhibit represent the four lives lost that day and in the aftermath.  The crosses honor Martin Richard, Lu Lingzi, Krystle Campbell and Sean Collier.  When I read about this exhibit, I thought this is the last thing that I would want to see upon my return.  Perhaps it is where I should start.

This video is for "Run Run Run" written by Michelle Lewis.  Michelle has runners in her family and wrote this song after the Boston Marathon bombings.

Training this past week:
Sun.: 22 miles; 9:23 average pace
Mon.: Day off
Tues.: 2 miles warm up; 5 X 800 meters at 5K race pace with 400 meters easy recovery in between; 1 mile cool down.  I'm pretty sure I was at a 7:20 pace on average, but my Garmin went wacky at the track.
Wed.:  7 miles recovery; 9:47 pace (hilly, sunny and 85+ degrees!!!)
Thurs.: Day off
Fri.: 2 miles warm up; 5 miles at 7:56 average pace; 1 mile cool down
Sat.: 16 miles; 9:13 average pace

Boston Marathon Training: Week 16

My Runner Passport came in the mail this week!

Last Saturday I had an incredible run, stated that in my blog, and then went on to complain about everything else under the sun. In retrospect, I wish I had shared more about my joy following the run.  I was happy and excited, and I'll share the enthusiastic note that I sent to my coach reporting the run:

My long run was great!  I started at around 10:45 and wrapped up around 2PM.  It wasn’t hard.  It was fun!  I haven’t checked my time though.  Those hills aren’t as brutal as they once were.  It was almost 60 degrees at the start and 75 degrees at the finish.  I was upset by the late and warm start, but it couldn’t be helped.  Once I was out there, I thought it was good to have to run in the warmer conditions — just in case it is warm on race day — and, I was starting about when my wave will start on race day.  Good practice!  I also ran into Esther out there, and we chatted a bit.  John is out of town.  The girls had Saturday school, and I had to take one to the doctor before I could get her to school.  Grateful that I could get that run in!

My long run this week was 22 miles.  The stress of trying to fit in the run during a rainy weekend with my husband out of town and days filled with family activities was worse than the run.  The run was fine. It just took a long time, and my daughter missed an activity because of it.  She didn't mind, but because of me she missed something she should have attended.  They say absence makes the heart grow fonder.  My husband's nine day absence (for a conference/vacation) has reminded me about what a huge role he plays in my ability to train.  I remember childhood Saturday mornings enjoying waffles, cartoons and dance classes.  My girls will remember that their Dad made the waffles and that their Mom showed up later, ravenous, and practically inhaled the leftovers.

New pair of shoes and a new box of Gu.

The run was good because going that distance means that my body is ready to tackle 26.2 miles.  It also signals the beginning of the taper, which means that the volume of running that I currently do (and felt I could not maintain) goes down.  However, while that sounds like a relief, at the same time the amount of running decreases, the intensity and density increase or stay about the same.  I learned that from an on-line Boston Athletic Association workshop on race preparation.  Even though it feels good to have the longest run behind me, there is much work to be done so as to not de-train.  The next two weeks will still be very challenging.

Typically on my longest training run, I simulate the marathon as much as possible.  I fuel at the same times I would during the race, wear the same clothes, and carry the same supplies and gear.  It was cold, so I didn't try out the new racer back tank I have for the race.  I was wearing long tights, a long sleeve shirt and jacket.  I did try out my new running shoes.  I've worn them twice now, and they have 33 miles worth of wear.  At different points I thought about where I would be along the Boston course: finishing the downhill of the first several miles, passing a lake on a flat stretch, running through the Newton Hills, cresting Heartbreak Hill, and charging downhill toward the final stretch.  My body felt fine in the last miles, and I picked up the pace.  At mile 20 my glutes started talking to me.  They reminded me that they were back there, and that I have neglected them lately.  I told them that I still have three weeks, and now that I will spend less time running, I will make it a priority to strengthen them before the race.

Last year I did not carry a phone during the race.  I will carry a phone this year, so I am trying out belt options.  I've been training with the small pink one and my large Nathan belt that has holsters for fluids.  I've borrowed three from friends to determine what best meets my needs for race day.  Thanks, Carrie and Holly!

Training for this past week:

Sun.: Day off
Mon.: 7 miles at 10:00 min. pace + 6X100m strides
Tues.: 2 miles warm up; 4X1200M @ 5K race pace (around 7:20 per mile) with 400m jog between each; 1 mile cool down
Wed.: Day off
Thurs.:  10.5 mile hilly run at 9:02 min. pace
Fri.: 5 mile recovery run at 10:00 min. pace
Sat.:  22 miles at 9:23 pace

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.