Hills for breakfast, hold the gnats

Portland Marathon (Portland Oregon)

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Location:

Snoqualmie,WA,

Member Since:

Jan 31, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

Marathon PR: 4:17 at Portland Marathon, Oct. 2007

5K PR 24:37 2009

10K PR 52:58 2010

Have run 22 marathons to date.

No injuries, ever.   :)

Short-Term Running Goals:

Qualify for Boston (4:05 for my age/gender) - or, perhaps, to use my desire for a BQ as a way to get in the hated speed work so I don't just get slower and slower over the years.  This goal is "under (re)construction" right now, until I figure out whether it is truly what I want. :) 


Long-Term Running Goals:

To continue learning about myself and about running, and to enjoy being a fit, happy runner for life.   To always know why I am running and the best way to get the most (both mentally and physically) out of my runs.  To keep a sense of humor and remain optimistic about myself as a runner.  To enjoy running more and more with every passing year. 

Personal:

Baby boomer generation.  Jogged a little in my 20's and 30's.  Started running seriously in 2002.  Low-carb runner since January 2010. 

I love long runs and cold, cloudy weather.  I don't believe in "junk miles."  I am an optimist.  I adore dark chocolate, fog, my family, and knitting -- not necessarily in that order.  

"As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are."  -- Joan Benoit Samuelson 


Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks ST3 Lifetime Miles: 891.35
Vibram Five Fingers KSO Lifetime Miles: 23.77
Brooks ST3 II Lifetime Miles: 965.17
Lunaracers II Lifetime Miles: 198.23
Mizuno Wave Universe 3 Lifetime Miles: 104.14
Asics Piranha Lifetime Miles: 536.83
RunAmocs (Softstar) Lifetime Miles: 16.23
Piranha II Lifetime Miles: 219.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1760.22119.9043.151.051924.32
Blue Nike Structure Triax 11 Miles: 222.24Red Nike Structure Triax 11 Miles: 123.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
114.290.000.000.00114.29

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
81.740.000.000.0081.74

Retro-blogging for 1st half of 2008. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.280.000.000.0082.28

Retro-blogging for 1st half of 2008. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
113.910.000.000.00113.91

Retro-blogging for 1st half of 2008. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.190.000.000.00137.19

Retro-blogging for 1st half of 2008. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
159.620.000.000.00159.62

Retro-blogging for 1st half of 2008. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
230.870.000.000.00230.87

Retro-blogging for 1st half of 2008. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.008.500.008.50

10K race

I'm filling in my mileage for August, though I did not join the blog until mid-month.  :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.340.000.000.008.34

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.170.000.000.007.17

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.002.500.009.58

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My rest day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.050.000.000.0022.05

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.450.000.000.005.45

Recovery run.  Ouch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Moderate pace with strong hills.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.630.000.000.006.63

Easy pace, but felt very strong.

( ~15 min. abs and wts.)

 

Comments
From sarah on Wed, Aug 13, 2008 at 19:17:45

Welcome to the blog. We have 5 (almost 6) children and also homeschool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.830.000.000.006.83

Tempo workout: 8 x 5 min. @ LT with 30 sec rests between.  This was the first time I ran a tempo workout with these shorter intervals. As of last week, I am using some of Daniels' tempo workouts to add a little more structure to my LT work.

Knowing I had only 5 minutes to endure, I may have gone a little too fast.  My last 2 reps felt more like VO2max workouts.  Although I have a Garmin, I run in a fairly hilly neighborhood, so I can only check my pace on the few flat stretches: the rest of the time (on the rolling hills) I go by perceived exertion based on those flat areas. 

This run was also supposed to be a bit longer; I had to cut short my warm up by about 5 minutes and skip the extra miles I was going to run after the tempo section.  But I was short on time this morning.  I will try to add a few miles to tomorrow's run. 

~15 min. abs & wts.

Comments
From marion on Thu, Aug 14, 2008 at 18:36:37

GReat running! Welcome to the blog! Way to go!

From walter on Thu, Aug 14, 2008 at 23:47:15

Welcome to the blog! That is a short rest time, I have noticed on my speed work and tempo runs when I decrease the rest time its a bit harder but my speed stays more consistant. When I use longer rests my speed is always faster on my first few and gradually slows down. Keep up the great work.

From snoqualmie on Fri, Aug 15, 2008 at 10:33:06

Thanks for the welcome, everyone! Enjoying having a place to share my running obsession! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.860.000.000.008.86

Just a general aerobic run for me today.  I try to run the GA pace about 45 sec./mile faster than my "easy" pace.  Unusually warm for our part of the world this morning, and we've got at least 2 more days of this.  I was uncomfortably warm most of the run, even though I left home long before day break.  I'll be so glad to see Autumn.  

 15 min. abs + wts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.003.000.0015.15

This run did not go well.  I am not sure how to interpret it, but I just hope I don't have a day like this at the Portland Marathon. 

First of all, I am used to (spoiled by) early morning temps in the 50's with low to moderate humidity.  Today was around 70F with high humidity and I was drenched with sweat and feeling completely overheated (no evaporation happening) within 20 minutes.

I don't know if it would have helped at all to get out before dawn, as I had planned, but there was a violent thunderstorm and I had to wait for the skies to calm down for safe running.  Since I had to be back home on a deadline, leaving late also took off some of the mileage that I had planned for this morning.  The discouragement did not help! 

This was to be a Daniels workout:  2 mi w.u., 2 X 10 min LT w/ 12 min jog between, 80+ minutes easy pace, 15 min LT and a 2 mi cool down.  When I got to the 15 min LT at the end, I just didn't have anything left.  I tried to get my legs going several times and kept ending up panting and dangerously flushed with heat.  I settled for whatever pace would come and just concentrated on getting the fastest step turnover I could manage, even if it was baby steps. Even that just wiped me out and I had to take several rest jogs. 

Here's to better running in the near future and no more runs like I had today. That was awful.

Comments
From jill on Sun, Aug 17, 2008 at 13:09:46

its ok- and this run still was a great workout and will make your next run seem really easy. Everyone has these days... just dont dwell on it! You said it yourself- high humidity etc.. you did all you could do to reverse the crappiness of the run. At least you tried and fought through it. Congrats! I had a horrible horrible horrible 1/2 marathon a weeks back. It was so bad I could not get it out of my mind. So, 3 weeks later I ran another, and rocked it - so I can stop focusing on the bad run, and know that it was still great training.

From Dale on Sun, Aug 17, 2008 at 16:13:21

Don't feel too badly....the weather her in WA is unusual right now and knocked me for a loop on a simple long run yesterday. I'd even just come back from 2 weeks in the heat and humidity of VA but today and yesterday seem worse here.

Good luck in Portland....it kicked my tail last year and I wound up running Seattle to soothe my ruffled feathers!

From snoqualmie on Tue, Aug 19, 2008 at 11:29:44

Thanks for the encouragements!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

Today was all about recovery and redemption.  Since yesterday's run went so poorly, I just wanted to lope along and enjoy running without any pressure.  The temperature came down a bit too, which helped. 

I was pretty happy to be running at all this morning since I had a bit of a scare.  Yesterday, during that bad run, I felt some pain in my foot, at the base of the big toe joint.  I tend to get psychosomatic pains (TMS) from time to time, so at first I ignored it.  I thought it came from hearing about Deena's foot, and just rolled my eyes and kept running.  Then it got worse, so I stopped at a park and took off my shoe and sock to look at it.  No swelling or redness, looked fine. "Yeah, it's a brain trick," and off I went.  After a while the pain subsided. 

Well, last night at bedtime I looked down at my foot and the area that had been sore was totally black and blue.  Yikes. I thought I'd have to skip a run or two, but I took some Motrin and set my alarm anyway, in hopes of an overnight improvement.  Sure enough, I was pain free this morning, so I ran an easy course with no steep hills (avoiding push off) and did fine.  I will probably take it easy on pace and hills again tomorrow, though longer miles.  I still don't know why it was bruised, but I think I need new shoes.

20 minutes abs and weights

Comments
From Sean on Mon, Aug 18, 2008 at 15:50:34

Nice to have another Snoqualmian on the blog. Pretty unlikely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.340.000.000.009.34

Terrific run.  My cool temperatures are back and I had a nice steady drizzle on my face the first 4 miles.  Ah... 

I do need new shoes. Sunday's toe bruise may very well have been related to the worn surface I'm seeing.  I put some Shoe-Goo on to tide  me over.  Do people still use that? I remember my brief introduction to running in the 70's and everyone used to prolong their shoe's life with that stuff.  

15 minutes abs and weights

Comments
From laurie on Tue, Aug 19, 2008 at 18:26:05

I saw your blog on Leslie's, and even though I am a "younger" runner, these older ladies still kick my bum!!! What a nice run today!! If you think you need shoes, I would go get them! Worn shoes can cause all sorts of injuries.

I will be at Portland this year:) Hope to see you there!!! My main goal is to beat my pr 5:36 (easy- but I'd really love to break 5hrs)

From snoqualmie on Tue, Aug 19, 2008 at 21:36:56

Thanks Laurie! I hope you reach your goals at Portland. How is your training going? Oops, I guess I can go look at your blog and see, eh? lol I'm hoping to get new shoes very soon. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Today was the first time in months that I was running in a steady rain.  It was not so heavy that I got Squishy Shoe Syndrome, so I enjoyed it very much after the first mile warm up.  

As often happens in the dark, I was nearly hit by a car this morning.  He was at least 10 miles over the speed limit zooming towards the crosswalk and I was already crossing when I noticed that he was not intending to stop, though there is a stop sign there.   He slowed to turn right, but evidently did not even glance in my direction. I was lit up like a xmas tree (head lamp, red flashy light, reflective clothing) so there really was no excuse.  I shouted and waved my arms, but I still had to stop running and it gave me quite a scare.  Spent the next 30 minutes lecturing him in my mind as I ran .

Well, other than that it was a fine run.  An easy lope in a summer rain.   I am sleepy however, and hoping to log back in later with a nap.

20 minutes abs and wts.

Comments
From Kim on Wed, Aug 20, 2008 at 10:18:35

I'm glad were not reading a report about a runner hit by a car right now! I'm glad you were defensive and kept yourself safe! Yesterday while I was running with 4 little girls on bikes around me a truck for a construction company came by us. The driver was SO careful and patient with us that I called the number on the back of the truck to report his safe driving! It was a nice change of pace to have someone in a vehicle treating us so respectful! If only all drivers could act that way!

I'm glad the rest was a nice summer rain run!

From snoqualmie on Wed, Aug 20, 2008 at 10:55:04

Thanks, Kim. Although I have been "nearly" hit by cars many times, I can always see and hear them coming so it's an annoyance more than a danger. But it's the KIDS I worry about. Riding along on their bikes they are in their own little world. I have said (yelled actually) this to many drivers: "what if I had been a kid on a bike? You talk about late to work -- how would running over a child affect your day?" So glad you had that good experience with the truck driver. I'm going to think about that instead to shake this anger off.

Have a great day!

From doreen on Wed, Aug 20, 2008 at 17:22:29

Hi! Thanks for the encouragement about my placing in my AG. It was a really small race, but hey I gotta take the victory any way I can ;) Sorry to hear about your experience today it is amazing how drivers barely pay attention sometimes. I too worry about my kids on their bikes, because I know how "attentive" some drivers are.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.004.500.009.60

I'm not sure I've entered my miles correctly for today and here is why.  The workout was: warm-up + 4 X 10 minutes at LT w/ 2 min. jogs b/t + cool down.  As I may have mentioned before I run in a hilly neighborhood.  During the first two LT intervals, it was so hard, as LT always has been for me, but I could not go by my Garmin because of the hills.  I would take a little, relatively flat stretch, check my pace, and try to maintain that level of exertion. 

Well, on the 3rd interval I decided to go ahead and look like a dork by running back and forth on the one truly flat stretch in my neighborhood (about .3 mi long). I wanted to see my pace on the Garmin and experience a more consistent level of effort.  Within the first 100 yards I realized: I have been working too hard!  So those first two intervals -- 10 minutes each --were closer to my VO2max pace!

What a joy to know that LT pace is not as hard for me as I thought it was.  I got a huge boost of confidence from this experience.  From now on, my speed work is all going to take place on that one street, regardless of how stupid I feel running back and forth (when the whole neighborhood is so lovely for running).  Oh, how I wish I had a track nearby.

Second noteable event: I am running in new Nike Triax shoes today.  Went shoe shopping over at the big city yesterday, at a real running store.  The shoes felt really good, especially during the tempo run. 

Dilemma: I did a little math in my head this morning, and realized that, with about 7 weeks to go until my marathon, I could be putting as much as 300  miles on these before race day.  I had been mistakenly thinking "7 weeks, not much time" without really working out how many miles that is.  I want these shoes to be relatively fresh for the race. So it looks like I'll have to continue in my old shoes for most of my runs, or buy a 2nd pair. Ouch.  Any advice most welcome!

15 minutes abs and weights

Comments
From Dale on Thu, Aug 21, 2008 at 10:41:50

Get a second pair and rotate them so you don't run in the same shoes each day. Better yet, get a third and rotate between each of them. They'll all last a bit longer that way since the support/cushioning will have time to recover between runs.

I've got the problem with all my routes being hills too. I'm going on the theory that it's the effort that's important, not the actual speed, so once you get your Tempo effort dialed in, you just take whichever pace you get on the hills. Not sure I could handle running a .3 mi loop over and over. Then again, not sure my theory holds water so take it for what it's worth.

Good workout any way you look at it.

From Snoqualmie on Fri, Aug 22, 2008 at 12:06:31

Thanks so much for the encouragement. And just to set the record straight, my little flat place is .3 in each direction, so it's not quite as monotonous as all that. I really appreciated your thoughts about tempo pacing, and shoes. Cheers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.420.000.000.008.42

I thought I'd be sluggish today because I worked so hard yesterday, but not so.  I had a wings-on-my-feet kind of run, and had to keep reminding myself to go easy.  Maybe it was the rare 8 hours of sleep I got last night.   Wish more days could be like this. :)

Comments
From Meadow on Fri, Aug 22, 2008 at 19:15:01

I love it when that happens! Here's hoping it lasts for a few more days at least ;).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest.  Remarkable long sleep last night.  They say you cannot "make up" for lost sleep; I disagree.  Looking forward to refreshed week of running. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.8611.000.000.0019.86

Tough workout; humid and hilly for the MP objective. I was off pace quite a bit of the time, but I am still pleased with my effort.  Only regret: running out of time to get 18 miles in total.  Might see if I can work in a 3 mile jog later with my daughter. 

Postscript:  AM run was 15.55 total.  I did manage to run another 4.31 this evening, though I didn't like it.  The satisfaction of avoiding two low mileage weekends in a row was worth it, however.

BTW, if you have a free moment, go over to my friend Meadow's blog and congratulation her on her Hobble Creek Half.  She PR'd by 9 minutes!

Comments
From JD on Sun, Aug 24, 2008 at 12:27:37

Nice run to start the week.

From Meadow on Sun, Aug 24, 2008 at 21:08:09

Nice run! I have my first 18 miler this week so I came over here to get inspiration from you :).

And thanks for the extra support.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.930.000.000.005.93

Recovery run.

It never ceases to amaze me that we can go to bed feeling like someone just took a hammer to our legs and feet, and wake up feeling ok.  I was a little stiff getting out of bed, but once I had that first mile under my feet it was an extremely pleasant run.  It's a cool morning here (50s), which felt great.

20 minutes abs & weights

Comments
From Hon on Mon, Aug 25, 2008 at 14:50:19

Hello there, Yes it is our little boy that is keeping us awake at night. We are trying different methods, but so far no luck. What happens is that I usually take care of him at night time, because I perform better at work than my wife is little sleep. My wife usually gets sick and very stressed out when she doesn't sleep enough, so that is why I don't usually get much sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.440.000.000.008.44

Objective: General aerobic w/ hill attacks and cadence drills

Weather: cool (low 50's), dry. calm. Patchy fog (my favorite).

The mornings are starting out very dark now, so my unofficial job as Neighborhood Streetlight Outtage Reporter has begun again.  Using my headlamp almost daily again now.

Got a book at the library called "Brain Training for Runners" by Matt Fitzgerald.  Has anyone out there read it?  Very interesting so far.  I think I'm too late in my training cycle to benefit from it much right now, but I will consider it carefully for the future.  The main theme so far seems to be a method of training neural connections in the brain to minimize fatigue.  I do believe there is merit to this idea, or none of us would be able to dig deep and find a "finishing kick."  It's how to tap into that when the finish line is not in sight that would be a great tool to have.

15 min. abs & weights

Comments
From Kim on Tue, Aug 26, 2008 at 10:48:35

Tom and I have that book. He has read it more thoroughly than I have. We are actually following the training plans outlined in there.

I like running in fog too! It's kind of a strange sensation. You probably see more of it than I do. Low 50's seems quite cool for this time of year. It was rather warm for us this morning. But I'm not going to complain about that because I know what is coming just around the corner....brrrrrr!

Way to get the 8+ miles in, plus the abs and weights!

From Dale on Tue, Aug 26, 2008 at 10:56:59

I've read that book too. I liked the propriceptive queues he outlines the most and have tried to use them in my running. I actually feel like they've helped.

From JD on Tue, Aug 26, 2008 at 11:38:28

Nice mileage this week Snoqualmie. You're going to acheive your goals easily with the way you're training.

That book sounds interesting. The theme sounds a lot like what Sasha frequently blogs about.

From Kelli on Tue, Aug 26, 2008 at 12:39:21

Perfect running weather! I am jealous!

From Snoqualmie on Tue, Aug 26, 2008 at 13:39:06

Kelli- your cool is coming I promise. ;) Honestly I don't know how you all in UT run in summer.

JD- thanks so much for the encouragement. I don't know when achieving a goal like this has ever meant more to me. I get all teary just imagining it. But I have many doubts.

From Sasha Pachev on Tue, Sep 02, 2008 at 17:34:18

I have the book and have communicated with him via e-mail. My thoughts. He is grasping something on the theoretical level that many coaches and exercise physiologists still do not understand - the fatigue element always involves the brain. Lactic acid, lack of fuel, overheating, dehydration, etc alone cannot make the body slow down - the brain at some point becomes unable to push the body any further possibly in response to the signals of distress from the body.

However, as far as a practical application of this understanding is concerned, he is just as clueless as the rest of us. Nobody I've heard of has yet figured out how to make the brain more robust. Training plans are reasonable, but not revolutionary. The book could very well do without them except it would not sell because your average runner demands a training schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

Objective: easy

Weather: 50'sF Some light rain. Windy.

Feeling a bit tired today, which is no surprise (strong workout yesterday + heavy housework getting ready for visitors + less-than-ideal hours of sleep).  So I just really took it easy today.

15 min abs & weights

Random thoughts on running:

1) A friend came over to knit with me last night and I was telling her about the exciting Olympic men's 10K race.  She wondered that anyone could stand going around and around the track like that.  I just burst out laughing.  It's just like people can't understand why knitting is fun!  Just pulling loops of wool through other loops, over and over again.  She laughed too and did understand then. But we both agreed that people who only knit dish cloths are doing some pretty boring track work. :)

2) I wish I knew what my "real" PR is in the marathon.  You train for months like studying for a test, and then on test day your pencil might keep breaking, or there is a fire alarm in the middle of the test -- stuff you have no control over.  I look back at my last marathon and think of the things I had no control over: just not feeling "up" that day, having to stop at the bathroom -- twice! -- stuff that really felt different from my normal running self.  And it really does feel like I was being tested, and knew the material, but the pencil kept breaking.  Now a year has gone by (my spring marathon was cancelled due to illness).  Am I just as fit? More fit? Will my advancing age subtract from any added  fitness I've managed to gain this year?  And what was my true PR a year ago? What would my time have been if I my "pencil" hadn't broken?  Perhaps this is a lesson in racing more often so I have a better idea of what is under my hood.  But I remain apprehensive and puzzled about my running ability.

Comments
From Carolyn on Wed, Aug 27, 2008 at 14:58:57

I like your thought about going around and around the track and knitting. My mom taught me how to knit when I was a kid, but I never did much of it, so now I don't remember how. But in my adult life I have become a quilter. I sometimes do hand quilting and people are stunned by the monotony and slow pace of it. I guess I like slow repetitive things.

I haven't run enough races to comment on your "broken pencil" theory. I did have one 5K with a really bad "broken pencil" experience and a terrible time, so I guess it happens. I don't know any way around it.

From sarah on Sat, Aug 30, 2008 at 10:38:27

No need to be apprehensive about your PR ability. Sasha has a knack for predicting people's PR's based on their training and previous PR's. Send him a message or post a question on the forum, he'll be happy to help you not feel so mysterious about your abilities.

I think I could get addicted to knitting too...I love crocheting...although I don't do it as often as I did when had fewer children...someday :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.500.009.00

Objective: Tempo run. (w.u. + 2 x 20 min @ LT w/ 15 min jog b/t + c.d.)

Weather: 50'sF & showers

Good workout.  Wore my "A" shoes (the new Nike Triax shoes) which I am mostly saving for the marathon. Trying to keep under 100 miles on them before Oct. 5.  They felt great.  I hope this model shoe doesn't go out of production any time soon.  I hardly feel like they are there, and for once there is no pressure on my sensitive forefoot bones.  I also noticed how quiet my feet are in these. 

Thought of the day:  arm pumping... how come that makes such a huge energy difference? Of course it costs too, but when I came to some slight elevation changes in my tempo run and consciously got a really good arm swing going, I was just flying up the incline.   It's  just kind of weird to me that one body part can affect another so dramatically.

Comments
From JD on Thu, Aug 28, 2008 at 14:19:03

Another good run!

On the subject of the arm swing, I think part of the energy comes from the arms acting as a counter balance to what the legs are doing, if that makes any sense. I know that if I tried to run without swinging my arms it would be counter productive. Also I wouldlook goofy like that girl who worked in Elaine's office on Seinfeld. (If you're not a Seinfeld fan, please disregard that last sentence).

From Snoqualmie on Thu, Aug 28, 2008 at 17:47:03

You crack me up, JD. Thx as always for the encouragement. :)S

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.380.000.000.008.38

Objective: General aerobic

Weather: 60ish F,  mostly cloudy, breezy. Very pretty sunrise.

Kept the pace about midway between MP and "easy,"  10:00-10:15.

15 min. abs and wts.

I was thinking today about hills.  I used to walk up all steep hills and struggle on the not-so-steep ones.  I don't run that way anymore, but changing was so hard.  Walking hills is like an addiction.  When I set forth to overcome the "habit," every part of my brain was screaming "walk!"  I slowly improved to where I could jog the entire length of the steepest hills around here, but I had slipped into the habit of walking at the top, partly because I was so out of breath and partly as a sort of reward for making it all the way up.   So then a new habit had been implanted in my brain.  At the top of every hill it screamed "walk!"  But now I've conquered that one too, and it was almost as hard as the first addiction. 

It occurred to me today that if my brain gets so attached to bad running habits, maybe I could attach some good ones.    At each hill I tried visualize myself floating up, feeling light and springy.  I don't know if this will pay off in any way, but it might be a fun experiment.  

Later in afternoon:  3 mile hike to Twin Falls with sisters.

 


Comments
From JD on Fri, Aug 29, 2008 at 16:37:59

Train the brain!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest.  Relatives visiting from out of town.  Weather has turned very cool again (48F this morning).

Comments
From Kim on Sat, Aug 30, 2008 at 20:43:31

Have fun with the family!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.150.000.000.0021.15

Objective: Endurance.  Miles 17-19.5 @ 30 sec slower than MP

Weather 48F-53F over course of the run. Cloudy w/ occasional drops of rain.

Very tough workout, especially after putting a little too much time on my feet the past 2 days with visiting relatives.  Five weeks until my marathon.  Very scary.  Huffing and puffing through some faster paced miles at the end of this run, I had the panic I always get of wondering how on earth I can run fast for 26.2 miles.  I do have the comfort of past experience and knowing how much the taper and the excitement of race day contribute, but it is frightening just the same.   I'll do one more very long run and a couple of medium long runs w/ MP running in them in the next 3 weeks, and then it's off to taper land! 

Comments
From Mike on Sun, Aug 31, 2008 at 13:49:12

Good run! You are way more prepared for your upcoming marathon than I am for mine... Its good to know you only have one more long run for training left! Great feeling.

How did you like the Portland Marathon? I am thinking of doing it this year. (I know its in a month, so I gotta decide soon!)

From Snoqualmie on Sun, Aug 31, 2008 at 19:43:52

Thanks for the encouragement! I like Portland very much. I've run it twice. Very well organized, lots of variety in the course, good bands along the way, nice shirt and medal, and big enough to draft on folks when you need to but not so big that you can't get going soon after the gun. Best wishes with your training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.340.000.000.005.34

Objective: recovery

Weather: High 40's F, Pt Cloudy, breezy.

A good run; not as difficult as I expected.  I had an unusually long sleep that I'm sure helped a lot.

I am 5 weeks from the Portland Marathon now and have been thinking through my race plan.  My goal for this race is 4:10, which is about 9:30 per mile.   The Portland Marathon has 2 small but significant hills and one big one.  I think I might run the first mile about 9:50  to warm up.  Furthermore, I would like to walk through the aid stations, except for the first one and the last 2 or 3, which I plan to skip. 

Considering the hills, the warm up,  and the walking for water,  I thought I'd try to keep my pace at about 9:20.  Does that sound logical?  My tempo runs have been about 9:00-9:10 and my MP runs have been 9:15-9:30.  My last Porland Marathon was a little too ambitious; I was running 8:50s until mile 18 (except the hills) and faded badly after that (plus had 2 bathroom stops). 

I would sure appreciate any input from the group about this plan.  Thanks!

Comments
From JD on Mon, Sep 01, 2008 at 13:58:14

Sounds like a good plan. Given your recent training, if you maintain a 9:20 pace up to the last 6 miles or so, you should have plenty of energy to either keep that pace to the end or even speed up the last couple of miles if needed. You've trained really smart it looks like and have every reason to be confident going into the taper phase and then the marathon itself. Keep it up!

From Craig on Mon, Sep 01, 2008 at 18:28:29

Thanks for the welcome! I'm embarking on running my first marathon and already I am thinking about a long term goal of qualifying for Boston. Maybe in 15 years or so :). Good luck to you!

From Dale on Mon, Sep 01, 2008 at 21:43:39

You plan looks good. Whatever you do, save some for the 2nd half...the hill to the bridge at mi 17 took quite a lot of effort and shortly thereafter I hit the wall.....hard. Your plan is sound. Walking the water stations makes sense (I did that for a couple at Portland) and your pacing estimates seem conservative, so you should be in good shape. Just take the hill up to the bridge at whatever pace doesn't completely wear you out and you'll regain the time back on the last few miles when you finish strong!

From Sasha Pachev on Tue, Sep 02, 2008 at 17:53:15

The concern I have is that you do not have any reliable tell tale indicators of your fitness. You've run a few tempos, but it is hard to tell much from that. If you ran a race even as short as a 5 K on a certified course it would be helpful. A longer race would be even more helpful. Mile by mile splits during the race with a description of how you felt would provide more clues.

If you are unable to race prior to the marathon, then the best plan would be to forget the time goal and just run by feel. At the start of any race you always have a potential within you to run a certain time. If you run right, you will run that time. If you don't you will run slower. You cannot run faster than that time by setting a goal no matter how motivated you are about it. You must be willing to adjust your expectations as the race develops and not worry if that goal is slipping away. At the same time, you must be prepared for the scenario when your goal happens to be too low, your body can do more. If so, your body will communicate. Listen to your body throughout the race and keep fine-tuning your race plan. Monitor your mile splits, but do so more for observation and setting micro goals. Do not panic and drastically adjust the pace if a mile split happens to be too fast or too slow. E.g you ran mile 13 in 9:05. Your body is telling you it is a tad too fast. Set a goal to run mile 14 in 9:10. Suppose it is 9:12 and it feels perfect even though you missed your goal of 9:10. Then set a goal to maintain that average for the next 3 miles, then re-evaluate. Be prepared to have to set "disappointing" goals - disasters are much more common in marathons than miracles, and most of the time disasters happen from being overambitious and not being willing to take a time that is a few minutes slower than your original goal. Then you end up taking a time that is 15-20 minutes slower instead of only 5.

One thing you can do, though, is practice drinking on a run so you do not have to walk through water stations. No need to waste the time and lose the momentum.

From Snoqualmie on Tue, Sep 02, 2008 at 19:47:55

Thanks very much for the comments Sasha. It's very helpful. Cheers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.000.000.008.50

Objective: General aerobic w/ form and cadence drills

Weather: High 40's F, mostly clear, calm. Pretty skies.

15 min. abs & weights

Kept my pace about 10:30 (1 min slower than MP), except for about 5 form drills, concentrating on fast turnover or good posture/running form, arm swing, etc. Those intervals approached MP, but never for more than 2 minutes.

Again, disappointed with my pre-run routine; I was about 10 minutes late getting out the door.  It's very early and that makes it hard, but something always comes up and I always underestimate the time it will take to take care of it.  This morning it was a scratchy spot inside the back of my collar where the Asics logo had started to peel off.  I should have just chucked it aside and grabbed another shirt to wear, but in my sleepy stupor I decided to rub off the logo with a callous remover and picking at it with my nails.  Five minutes! Dumb!  It's so dumb, in fact, that I wonder if my subconscious is trying to sabotage me; it was cold and dark out and I'm sure part of me really wanted to go back to bed. 

Comments
From Carolyn on Tue, Sep 02, 2008 at 10:54:27

If you don't mind my asking, how early do you typically go out for your runs? I'm really struggling to get to work on time with running in the morning after I drop my son off at 6:00. I'm trying to decide if I can manage to get out earlier.

From Snoqualmie on Tue, Sep 02, 2008 at 11:13:24

Today I got out the door at 5 am. The hardest part is getting to bed early enough. When my alarm goes off I have a mantra: "don't think - just move." If I start to think, or even to mentally deliver a motivational speech composed the night before, my left brain will out-rationalize me in about 20 seconds and I'll be back in bed. Don't think. Sit up. Get up. Within 10-15 minutes I will be human again and be glad to greet the day's run.

From Carolyn on Tue, Sep 02, 2008 at 12:19:09

My alarm went off at 5 this morning because I was going to do some resistance training before taking my son to school and then run afterwards. But I reset the alarm for 5:30 and had to skip the resistance training.

If I go out at 5, which I think is maybe doable, I'll have to make my husband drive the boy because I probably won't be back in time, but that could be a good thing. I should make him get up and going.

I remember you posting about a headlight one time. What other special equipment do you use for your early morning dark runs?

From JD on Tue, Sep 02, 2008 at 14:52:05

Hey at least you got out the door. My alarm went off at 5:30 and next thing I know it's 6:30 and I'm late for everything...no run this morning. I'll have to make it up this afternoon!

I like your mantra "don't think-just move" I'll try it out tommorrow.

From Snoqualmie on Tue, Sep 02, 2008 at 19:44:06

Carolyn - I carry: cell phone, digital voice recorder (for all those great running-induced ideas), pepper spray, handkerchief, and key. Rare occasion: iPod.

JD - Sorry to hear about your sleep-in. I call that brain sabotage when it happens to me. If I give my brain the tiniest chance, it will keep me in bed. Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Objective: Easy run.

Weather: High 40's F, clear & calm.

20 min. abs & weights

I slept poorly last night, and it showed in my run.   So I let this be just a very easy jog today - almost a day off.  Saw some lovely sights: starry sky yielding to pretty pre-dawn, mist on the ground in the parks, and a mama racoon with 2 babies.

I must say that the sleep tracking feature of this site has given me a lot of insight about my habits.  It's one thing to be vaguely aware of whether one has had enough sleep or not, and quite another to see it in black and white.  Very useful.

Comments
From Kim on Wed, Sep 03, 2008 at 10:36:44

Way to go on the easy run today! It sounds fabulous! I love the stars and the pre-dawn! And I would love to see the mama raccoon with her 2 babies! And on top of all the fun nature you got 5+ miles on the day! Great job!

From Carolyn on Wed, Sep 03, 2008 at 11:38:19

Seeing a mama racoon and her babies sounds more pleasant than my four coyotes, but I suppose the mama could get agressive if she felt that her babies were in danger.

I also didn't sleep well last night. We had the windows open and it got colder than it has been recently.

If you got out at 5:00 this morning, we would have been running at about the same time because I got out at 6:00 and I'm one time zone ahead of you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.003.500.009.77

Objective: Lactate Threshold: About 5 miles easy, then 6 x 5 min. @ LT w/ 1 min jog between. Finish with easy miles until time to go home.

Weather: High 40's F, clear and calm

Lovely morning, great run.  My LT pace felt easier than it did last week - yay!  This was another Daniels workout.   Energy is much better than yesterday.

20 min abs and weights


Comments
From JD on Thu, Sep 04, 2008 at 11:14:09

Nice workout Snoqualmie!

From Carolyn on Thu, Sep 04, 2008 at 13:20:44

Maybe this is a stupid question from a beginner, but how do you know what your LT pace is?

From Sno on Thu, Sep 04, 2008 at 19:10:23

Carolyn, I've been struggling with that question for a long time. I've heard that it's "comfortably hard," or "the fastest pace you can maintain for an hour," or "your 10K pace plus x number of seconds..." The list goes on and on. If I use all those numbers and also use the chart in Jack Daniels' Running Formula book, I get a range of times that are centered around 9:00-9:10. So that's what I think it is for me. But just in the last month, as I've been doing more LT runs, 9:00-9:10 feels a little too easy sometimes. Maybe I've pushed it back? :)

A couple of links if you're interested:

http://runningtimes.com/Article.aspx?ArticleID=12686

http://www.berkshiresports.org/index.php?ID=lactatethreshold

http://www.pfitzinger.com/marathontraining.shtml

From Meadow on Thu, Sep 04, 2008 at 19:24:31

Nice workout! And thanks for the links too :)

From Carolyn on Fri, Sep 05, 2008 at 12:22:28

Thanks for the information. It boggles my mind a little bit. How much do I need to build endurance by maintaining a slow pace and increasing my miles before I start thinking about this kind of stuff?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.290.000.000.007.29

Objective: General aerobic.  (About 1 minute slower than MP.)

Weather: 50 F. A few clouds. Breezy.

20 min. abs & weights

A nice run.  I cannot seem to get my mind off the coming of bad weather.  We're pretty temperate here, but starting in November we'll get these "car wash" days when the wind is strong and steady and the heavy rain falls horizontally.  I've handled it before, and I'll handle it again, but I'm feeling the calendar ticking away...

An interesting observation this morning: the neighborhood is suddenly full of new runners I've never seen before.  It is the time for new beginnings... the school year and the Jewish calendar start afresh this month.  It's great to see new people out there, although early in my run before the first light in the sky, it was still pretty much deserted as usual.  I don't have any "newness" right now. In fact, I'm in more of a "finishing up" stage: about 4 weeks until my marathon.

Comments
From JD on Fri, Sep 05, 2008 at 11:42:03

Nice running this week. Sounds like you're in a good place, both geographically and running-ly.

Have a great day.

From Dale on Fri, Sep 05, 2008 at 12:03:11

I know what you mean about the upcoming weather....I really don't like the days where the winds blow hard around here because it's usually mixed with rain and occasional hail, and I'm always fearful that I'm going to get taken out by a tree-limb that comes crashing down onto the roadway (I've had some come too close for comfort before). But I keep reminding myself of the summer days where it was so hot out running that I longed for the cooler temps, even if there was some rain mixed in, since I can always add layers to stay warm but keeping cool I will only go so far.

Maybe all the new runners are runners that suddenly have a new schedule to keep....getting kids off to school. School started Wednesday here and I already encountered my first "scheduling conflict" yesterday down at the track. Wouldn't be surprised if this is throwing a wrench into some running schedules.

You probably shouldn't feel too fresh 4 weeks out.....you'll get that freshness back in your taper and be ready to tackle Portland in a few weeks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.  

Comments
From Julie on Sat, Sep 06, 2008 at 17:27:19

Great job this week. You are putting in some great miles. Our marathon's are just one day apart. I can't wait to see how you do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.005.800.0019.55

Objective: Endurance + Tempo ...  A Daniels workout, modified for a few extra miles in the easy section:  2 mi w.u. + (4 x 6 min @ LT w/ 1 min rest b/t) +  ~9 mi easy + (4 x 6 min @ LT w/ 1 min rest b/t) +  2-3 mi easy.

Weather 50's F w/ loads of gorgeous, cool,  performance-inspiring FOG.  Ah...

It's a good thing I got my favorite weather today because parts of this workout were torture!  My second set of tempo intervals were so hard, and I did slow down about 15 seconds, but I gave it my all.  It was so discouraging to have the slowdown, but this is the first time I've ever tried to do this very difficult workout: LT pace after so many miles and after putting in one set of intervals already.   I don't know if I'm a sucker for punishment or if I just had to prove something to myself, but I decided to do my last couple of easy paced miles running up and down some nasty hills (Bandera and Palisades, for you locals).   I'm wiped out but I also feel a bit redeemed after the LT interval slowdown.  

I just read through my old running log to see what kind of training I was doing the 2 months before last year's Portland Marathon, and to read my race report from that race.  I was training well, but not as well as I have this summer, hehehe.  I have to keep looking at stuff like that to reassure myself.   When training,  everything feels so hard and I can't remember how fresh the taper makes me, or how the excitement of race day and the presence of competitors (even at my slow pace) energize me.  It just all seems impossible. 26.2 miles at a steady, moderately fast pace.  Nope, impossible.  Do you get that?  So I have to read old race reports in order to believe. 

Comments
From Meadow on Sun, Sep 07, 2008 at 15:38:49

I haven't done a full 'thon yet, but I totally get that when I run any race. It seems almost impossible to keep the pace for the whole distance, somehow it works out though :).

Great job on the workout, looks like you got a nice mental workout too ;)

From Dale on Sun, Sep 07, 2008 at 16:04:55

I'm the same way. The hardest thing is to trust in your training, especially during the heaviest loads where, at times, you don't feel like you're performing particularly well. BUT you should trust in your training. With a few more weeks and your taper, you'll be ready to go.

From JD on Sun, Sep 07, 2008 at 19:10:01

Wow! Excellent workout. Whenever I have a particularly tough time during a run, I remind myself that it always pays off later.

You have been putting in some quality training. Truly inspiring!

From Snoqualmie on Sun, Sep 07, 2008 at 19:43:02

Thanks for all the encouragement, everyone. It really does help and mean a lot to me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.260.000.000.005.26

Objective: recovery, easy pace.

Weather 50 F Clear and calm.

15 min. abs & weights

Pretty morning. Uneventful, easy run.

Comments
From Carolyn on Mon, Sep 08, 2008 at 10:57:46

I guess today was just the day for an uneventful easy run. Good job.

From carrie on Mon, Sep 08, 2008 at 22:22:04

thanks for the diet advice! i think you are right about the carbs and i know i need more fresh veggies for sure. C

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Objective: General aerobic pace at first (MP + 1 min) but switched to Easy/Recovery pace (MP + 2 min.) after first 4 miles. Legs are not yet recovered from Sunday's workout.

Weather: 50F Clear and calm.  Starry skies, weird pockets of cooler and warmer air in the neighborhood. 

15 min. abs & weights

Not quite enough sleep last night due to a combination of unavoidable circumstances, but the thing that really slowed me down was "dead legs."  They just haven't quite bounced back from Sunday's difficult workout.  I guess that  is good, since it means I'm building strength.

Just for fun...

Dear  Dog Walker,

I regret to inform you that, as incredible as it may seem, there is not a leash law exemption for Labrador Retrievers.  I know, it's absurd.  After all, when I think of the trouble it would take for you to actually hold a leash in your hand... you might even have to follow the dog over to each tree he wants to sniff! Absurd. I totally sympathize.  All those pesky tax payers who built the sidewalks and parks in this neighborhood are such whiners. So what if your off leash dog inflicts anxiety on every child, runner, and leashed-dog owner who passes?  They can get therapy! The important thing is that you not be inconvenienced in any way.  But alas, until that happy day when the leash law exemption you so richly deserve is magically delivered, you will have to exert yourself. 

Sincerely...

Comments
From Carolyn on Tue, Sep 09, 2008 at 11:30:45

I take it you had an unpleasant dog experience this morning?

I'm impressed with how you keep running, even with "dead legs". I'm trying to be like you.

From Sasha Pachev on Tue, Sep 09, 2008 at 11:54:08

There was a farmer, had a dog, and Bingo was his name... and he was not on leash...

From JD on Tue, Sep 09, 2008 at 11:57:28

Oh that's funny! I have dogs, been around them all my life, but I still get a little freaked out when I come across a dog on the loose, especially when I'm running. Hopefully Karma will deliver your message to the dog owner soon, before that innocent dog gets hurt.

From Bonnie on Tue, Sep 09, 2008 at 14:32:26

ha ha ha -- nicely done! I know what you mean. Even though I have two dogs, and they are pretty good dogs, I keep them on a lease unless it is a designated "leash-free" zone - not everyone is a dog lover.

Very smart run! knowing when to adapt your run to how you feel is a great way to consistent running (which is, in my opinion, the most important key to success: 'making it to the starting line healthy')! You are going to do well next month, I can feel it!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.320.000.000.007.32

Objective: General aerobic

Weather: High 40s F, Clear, breezy.

20 min. abs & weights

Much better legs today, though still not 100%.  I put new batteries in my headlamp this morning -- what a difference!  The old batteries were not dead, but they dim so gradually that I always forget how bright the headlamp can/should be.  Some parts of my neighborhood have no streetlights and it was great to be carrying my own, so to speak.  I must remember to change the batteries sooner next time, otherwise I find my eyes filling with water because I'm straining to not blink to see in the dark.

Random thought of the day: The other night while watching  my daughter's gymnastics class, I struck up a conversation with another mom who said, "It's  not like they're going to the Olympics. My husband can't even stand to bring her because he hates to watch such amateur gymnastics."  It's not like they're going to the Olympics.  I've heard similar comments before and I've seen parents encourage their kids to drop it when it's clear "they won't ever be really good at it. "

I'll bet you can guess what my thoughts are about this.  Why should I spend so many hours running when I'm never going to be "really good?"  This attitude misses the whole point.  My daughter enjoys her sport as much as I enjoy mine.  We enjoyed it even when we were rank beginners.  She did a lop-sided cartwheel; I ran all the way to that tree down there. It was fun from the first. 

When choosing to pursue and work hard at a sport, amateur ability is irrelevant.  The stronger I get from training hard, the more pleasure I feel when I'm running.  I'm sure my 11 y.o. has the same pleasure.   Here's to our right to excel and enjoy -- even far below the level of the elites!  :)

Comments
From Carolyn on Wed, Sep 10, 2008 at 12:46:50

I'm with you on your random thought for the day. Did you record this random thought on your voice recorder while you were running this morning?

Where would be if we all just gave up on anything that we would never be the absolute best at? I guess we'd all just stay home and do nothing.

From JD on Wed, Sep 10, 2008 at 12:58:37

Hear hear! True with non sport pursuits as well. I'm a singer/songwriter, and I know I'll never go beyond just playing open mics and small local venues, but I get so much out of it that it doesn't matter. It enriches one's lifes and adds texture to the living experience. "Life is short, but it's wide..."

From Snoqualmie on Wed, Sep 10, 2008 at 16:25:38

Carolyn - I use my voice recorder more for stuff like "Don't forget to call Amy back." My random thoughts take miles to mull over completely. And sometimes I write them down in the blog. I rarely run with the iPod anymore, partly for safety (it's dark) and partly because I am a day dreamer.

JD - Ah! A fellow musician! Running is great for one's creativity, don't you think?

From JD on Wed, Sep 10, 2008 at 16:43:42

Oh yeah running is great for the mind in so many ways, keeps the creative juices flowing!

From Deborah on Wed, Sep 10, 2008 at 21:12:09

Hmmm, that is a thought to ponder. That is a very good perspective. Thanks so much for sharing!

BTW, I need to pick up a head lamp. Any suggestions on what to look for?

From Meadow on Wed, Sep 10, 2008 at 21:24:56

I love your attitude!

I will always be towards the back of the pack, but so what, I'm enjoying every (mostly, hehe) minute of it!

From Kim on Wed, Sep 10, 2008 at 21:35:45

As I was reading your thoughts I was thinking "here here!" but JD beat me to it as a comment. Thanks for sharing your thoughts!

From leslie on Thu, Sep 11, 2008 at 10:23:44

I just ran across your blog, what a great posting!! I loved it! I am not fast, I have run for 12 years, and LOVE it! I feel good about my times as they are, it is fun to feel a sense of accomplishment even though I am not breaking any records. My little motto is that I beat all the couch patatos of America! Good luck on all your running, sounds like you a very full life!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.004.000.009.25

Objective: Tempo Thursday :)    w.u. + 15 min @ LT + 30 min easy + 15 min @ LT + c.d.

Weather: 50's F and clear.

My husband had the morning off so I got to sleep a little later (8 hrs -- woohoo!) and run in the light of day.   Oddly, it had its drawbacks.  I've always thought that when he retires I would stop getting up so early and have a "normal" sleep schedule of 10 to 6 or some such.  But I found myself becoming very annoyed by all the cars and their fumes, having to zig zag around groups of children waiting for their buses,  etc.  Now I think maybe I'm destined to be an early bird.  I actually like the quite pre-dawn runs. What to look forward to in the retirement years?  Naps! Long, refreshing naps every afternoon at the time of day I like the least...  mmmm

Now, I've got to start obsessing about what is left to be done before Portland.  This Sunday I will attempt my last really long run, 23 miles (closer to 24 if I can make it) at a slow pace but with all the hills in the neighborhood -- to build strength & confidence, and to avoid repeating terrain for that long distance.  Then I start a bit of tapering  for my week day runs, though I'll still have Tempo Thursday next week.  The following Sunday is a marathon pace run of about 14 miles plus w.u. & c.d.  That will bring me up to my final 2 weeks: lower mileage with a little bit of tempo and marathon pacing to keep sharp.   Don't be surprised if I mention this schedule one or two more times in the coming week.  Or three...


Comments
From Dale on Thu, Sep 11, 2008 at 13:00:31

Actually, don't obsess....you've already done all the work. You can certainly make it 24 miles if you really feel like it's necessary but it'll probably beat you up quite a bit, especially with the hills up in that area. But the real work is already done and the next few weeks is just enough work to keep you from going stir crazy and to remind your running muscles that they'll be needed at their best soon enough. Otherwise, it's all mental, so focus on positive attitude and thoughts. You'll do fine.

From Carolyn on Thu, Sep 11, 2008 at 14:19:21

Talk about your schedule all you want. I will read and learn.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.480.000.000.007.48

Objective: Easy day

Weather: 50's, clear w/ a few cirrus clouds; pretty sunrise.

15 min. abs & wts.

Running in my sleep this morning, zzzzz.  Actually, I love that feeling of knowing there is no reason to push myself on easy days, and every reason to relax and let myself be slow.  RESToration.

Dale's comment yesterday about my long run got me thinking that I would like to put my reasoning in black and white for posterity, commentary and just a sense of clarity for myself.  

Most training programs cap the long run around 20  miles, but I have never been comfortable with that number.  In my early marathons, when I was training with the Galloway method, I actually ran up to 27 miles,  but my goal back then was just "to finish," and I could afford to give up quality weekday runs for the sake of distance.

When I started aiming for time goals,  I had to make sure that my long runs were not so long that I needed 3 or 4 days recovery.  Weekdays were needed for some speed work.  But the 20 mile cap was too frightening; at my slow pace it means almost an hour of extra running on marathon day (compared to my longest long run).  I settled on 23-24 miles as a comfortable but still demanding distance.   As long as the pace is slow enough, this is the distance that will fill up approximately the same amount of time as my marathon goal time.  Who knows, when I get faster I may be able to shorten it! :)

And now the "posterity" part... I want to go through my paper log and list all the weekend long runs I've done since April.  I was very ill during the winter, and April is about when my training became somewhat normal again (despite continued bad weather -- snowfall even in that late month!).  Some of these runs were "fast finish" or had MP sections in them, but I'll just list distances.  Hopefully this will be a confidence builder for me...

April: 16.32,  10.12,  12.32,  17.85.  May: 0 (vacation),  18.2,  19.54,  18.17. June: 18.25,  20.2,  16.37, 0 (vacation),  20.1.  July:  20,  19.92,  21.3,  20.52. August: 13.5,   22.05,  15.15,  19.86 (b/t 2 runs),  21.15.  Sept: 19.55, TO DO: 23, then taper.

Comments
From Carolyn on Fri, Sep 12, 2008 at 10:33:19

I'm your posterity, at least in a virtual running sense. Post all the details you want. I'm learning from you.

From JD on Fri, Sep 12, 2008 at 11:15:24

You have so much experience running marathons! This your 15th? Looking at your training, and your long runs these last six months, gets me psyched to train hard for my marathon goals for next year. Thanks for sharing all this, it's really inspiring. You are obviously going to rock Portland next month!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day for me.  Good luck to all of you doing your last long run today. Mine is tomorrow.  

After yesterday's overview of my long run history for this upcoming race, I thought of another little statistical survey that I wanted to make.  Since I didn't run today, perhaps this is the perfect time to lay it out. My marathon history... 

I'm going to compile a review of my 14 marathons to date (beginning in 2004) and the miles per month  for the 4 months preceding each one.  Of course, many other factors play into a race performance.  For example, at my Personal Worst marathon, #10, we stood in a raging rain & ice storm for 15 minutes before the gun went off and I shivered intermittently during at least half of the race (on top of the low mileage preparation). 

There were some marathons (such as # 3) that were intentionally slow (used as training for another race), and others (such as #1) where I pushed as hard as I could and nearly made myself sick. The mileage for #3-8 will show repeated numbers because I was running a marathon every month for one insane season. I used to use some marathons as training runs, since I was on the Galloway method back then, which dictates long runs up to 26-27 miles anyway -- it was actually a nice way to be motivated and get fed along the way! :)

Still, I'm interested in seeing how much of a mileage pattern exists.  All of the marathon training included some kind of speed work as well, but it was not until #12 that I had a well structured speed plan.  Also, from #12 on, I decided to "graduate" from Galloway, to pursue time goals and to eliminate the walk breaks, though  I still believe I do best walking through the aid stations. 

I'll list the mileage for the ~4 months previous / marathon finish time ...

#1: 87.8  90.1, 94.2, 90.5 / 4:59    #2:  94, 115.3, 125.5, 105.6 / 4:37   #3: 69, 127.9, 105.7, 145 / 4:58   #4: 127.9, 105.7, 145, 118.5 / 4:47   #5: 105.7, 145, 118.5, 117.2  / 4:55   #6: 105.7, 145, 118.5, 117.2  / 5:09   #7: 145, 118.5, 117.2, 106.6 /  4:47   #8: 117.2, 106.6, 120.3, 125.9  /  4:57  #9:  106.6, 120.3, 125.9, 101.4  /  4:50   #10: 69, 95.7, 99.8, 93.5  /  5:16   #11: 93.5, 134.8, 145.8, 145.4  /  4:55   #12  88, 166.4, 176.9, 174.3 /  4:27  #13: 131.3, 165, 153.3, 162.45  /  4:28  #14: 116.6, 244.48, 210.57, 190.14 /  4:17

And my past 4 months for this upcoming race: (Sept excluded) 137.19, 159.2, 230.87, 252.78.



Comments
From Carolyn on Sat, Sep 13, 2008 at 11:08:57

I'd love to see your miles per month review. Good luck on your long run tomorrow.

From snoqualmie on Sat, Sep 13, 2008 at 11:30:33

Carolyn, you got the "draft" version. I don't think I'll push that button ever again! Hope you'll check back and let me know what you think...

From Carolyn on Sat, Sep 13, 2008 at 17:59:24

I put all your numbers into a spreadsheet so I could analyze it a little better. With the exception of #3, which you said you intentionally ran slowly, every time you increased your total distance over what you had done the previous year, your time decreased. But the biggest improvement came on number 12 when not only did you increase your total miles dramatically, but you introduced speed work.

So now I have to ask myself what is the take home lesson for me from this. As a first time marathoner, I could say that I need to just run as many miles as possible in order to get a good time on my first marathon and not worry about speed work until later marathons. However, since my first marathon is more than 10 months away, maybe if I concentrate on increasing my mileage now, by the time I get to 4 months prior to my marathon, I'll be ready to do some speed work and that will benefit me even more.

From Snoqualmie on Sat, Sep 13, 2008 at 18:47:04

Yes, there are a lot of factors involved in how one does in a race. For #12 I changed so many things: lost a little weight (4 lbs.), changed my running form (book: "Programmed to Run"), more miles, more speed work, and it was also a good course (Calif Int. Marathon). For #6, I thought I should do much better, but it was at elevation and I faded badly in the last 5 miles and got sick at the end (paramedics and all, very embarrassing). It will be interesting to see how I do at Portland, since this is the most structured speed work I've ever done (using "Daniels Formula). Then again, a "bad day" can trash everything.

I'm so flattered that you are paying so much attention to my little self examination. I do the same thing, watching other runners and finding out how they train if I can; it's very motivating for me.

I hope your training is a lot of fun and very fulfilling. Everyone says having a time goal for a first marathon is a bad idea, and I guess I agree. But that doesn't mean we can easy abandon it. I wanted so badly to come in under 5 hours my 1st time, and I did, barely. You'll probably know where you're at if you keep racing some 10K's or half m's along the way. I would make my first priority being comfortable with the distance by doing more 18-20 milers than what the usual programs call for, but at a nice slow pace so you don't ruin your weekday runs. The earlier you can get over 18 miles the better, imo. I should probably be writing all this on *your* blog, sorry. Good luck.

From julie on Sat, Sep 13, 2008 at 18:58:24

Good luck tomorrow on your last big long run. That is so interesting to compare all your previous times. You are going to do great at Portland. I agree that the extra miles make a big difference.

From laurie on Sat, Sep 13, 2008 at 19:43:04

My two cents, or my gathered cents from many others. Work on the mileage first, speed will come. (speed workouts are still important-but not until you have good base miles :)

Good luck on your long run, Maybe I'll see you at the expo :) I have had to changed my goal due to lack of training but I still think I am in a good place to pr.

From leslie on Sat, Sep 13, 2008 at 21:25:55

I am pooped out reading this!! Good luck tomorrow, you are a hard worker!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.650.000.000.0023.65

Objective: Endurance, with hills

Weather: 50's F (felt warmer in sun towards end of the run), clear, light breeze

Fueling note: 5 Accel gels, taken at 45 min intervals after the first 5 miles.

A fantastic run! I am so pleased today. A hilly long run, with a monster hill thrown in at mile 17 to mimic the mile 17 climb up to the St. Johns Bridge at the Portland Marathon.  I've thrown a big hill into lots of other long runs at that 17 mile mark (with varied  success), but today I tackled one that is longer and steeper than Portland's, and I just sailed up it!  I think I might be happier about that one hill than I am about achieving my mileage goal today.

It was a beautiful morning. I started quite early for a Sunday run, 5:00 AM, partly to beat the heat and partly because I had to get home on time to take over parenting duties: my husband is playing with an orchestra today that will back up Alice In Chains at half time at the Seahawks game.  Pretty cool, huh?  Anyway, in the first few miles of my run I enjoyed watching the beautiful moon in the conifers and dipping behind the mountains.  After that, it was pretty mists on the ground in the parks and on the ponds.  It was a really pretty morning. 

And now I enter Taper Time.  I don't want to taper! But I know I must.  Just a small reduction this week, and much more after next Sunday.  

Comments
From JD on Sun, Sep 14, 2008 at 13:28:21

Excellent job Snoqualmie! Especially taking down that hill before it had a chance to take you. Sounds like one of those great runs we all hope for.

An orchestra, Alice In Chains, and a Seahawks game...beautiful.

From Carolyn on Sun, Sep 14, 2008 at 15:56:19

Way to go! I'm glad to hear that your long run was such a positive experience.

What instrument does your husband play? My husband plays string bass in a local community orchestra.

From Dale on Sun, Sep 14, 2008 at 16:11:59

Wow, great run, especially with the hill. You're right, that St. John's Bridge hill is the one most folks should worry about but it sounds like you've got it nailed! Sounds like today's run was very strong so take it easy on the tapering for the first week or so....if you're feeling really good then consider backing off only slightly and keeping the intensity high for a tad longer. Sounds like you're peaking at just the right time! Exciting!!!

From Snoqualmie on Sun, Sep 14, 2008 at 18:56:03

Thanks everyone for the nice comments! It is always so encouraging! (Carolyn - hubby is a violinist. That's great you've got a musician in the house!)

From Kim on Sun, Sep 14, 2008 at 20:50:12

What a positive run and post! You are feeling it! And you are helping all of us feel it too! I'm with you on the taper....not sure if I want to but know I must! Good luck! :o)

From Sean Sundwall on Mon, Sep 15, 2008 at 12:19:23

Good luck in Portland. Don't go too crazy on the taper. There is quite a bit of chatter out there that the traditional three-week taper is suboptimal. Just stay injury free and illness free...some thing that can be hard to do if you back off the training too much.

From Snoqualmie on Mon, Sep 15, 2008 at 21:33:56

Thanks, Sean. I appreciate the comment. Not only do I hate the taper, but I feel like I over-tapered on all my early marathons. I admit, I don't completely trust the 3 week taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.670.000.000.003.67

Objective: recovery

Weather: Clear, 50'sF;  full moon

15 min. abs & weights

Dear Legs,

Please don't worry about today's feeling of deadness.  It's a well earned exhaustion. You'll feel better tomorrow, just like you usually do. Remember? You got out there and enjoyed the little jog and that's all I asked for. And yes, I got your memo about not eating junk food in these next 3 weeks.  You're right of course about it not taking all that long to steam some veggies, and that if we're too busy to cook healthfully then we're too busy.  You've been wonderful these past 6 months and I won't let you down.  It's "in the bank" now.

Sincerely, The Brain

Comments
From Dale on Mon, Sep 15, 2008 at 10:24:08

HA!!!

From JD on Mon, Sep 15, 2008 at 11:25:51

I second that "HA!!!"

From Carolyn on Mon, Sep 15, 2008 at 11:42:52

Those legs deserve a break after yesterday's awesome run. Way to go, legs!

From haynes on Mon, Sep 15, 2008 at 21:53:13

Your blog has to be the best I have read so far. I really like your idea about putting an objective as the first part of every post. I think I will start doing that. I almost always have a clear objective for each run, but stating it and determining if it is met is a good way to keep yourself on track. Like my wednesday run last week the goal would have been active recovery, but since I went with some guys I didn't know who ended up pushing 6:45's toward the end (which is my marathon pace) my goal wasn't really met. But since I didn't say that it wasn't my intention to do 3 hard days in a row I didn't acknowledge the error and am more likely to repeat it in the future. Anyway, thanks for the idea.

From leslie on Tue, Sep 16, 2008 at 09:23:58

Your blogs are inspiring!!! Thank you for sharing!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A missed run. A missed run.  Breathe. Breathe. 

I have never been injured running, and I hope I am not now, but I got a scare.  Yesterday there was this little pain in my lower right leg.  To understand why I rolled my eyes and ignored it you have to know that I am a veteran of many episodes of something called Tension Myositis Syndrome, or TMS.  You can google it if you're curious. (Here is one.) Like a headache, menstrual cramps, or charley-horse, it is real pain with a physical etiology (closed capillaries) but, like those other types of pain, it is not caused by injury, illness, or something "broken" inside the body.  It is caused by psychological trauma when the brain wishes to create a protective distraction from emotional stress; the most common manifestation being back pain.

I think I may have blogged about this once before.  Suffice it to say I have extensive experience with these phantom pains, which for me have never once turned out to be a true injury. How do I know that?  Because I can make them disappear.  And because they make the mistake of moving around, or only hurting when certain thoughts are on my mind, or getting worse with rest instead of better.  But mostly because they respond not to physical therapies but to the psychological ones set forth in John Sarno's books (he's the guy who is at the front of TMS research). 

So today, 4:30 am, I'm up and I'm thinking about stuff coming up in my day, and the twinge of pain pops up.  Right. I roll my eyes again.  I start my morning routine.  I take a look at my leg.  Yikes -there is a red area!  It's not terribly distinct, but one of the hallmarks of TMS is the lack of swelling, redness, or other physical symptoms besides pain.   I. freaked. out.  I am somewhat calmer now, since the redness is so faint I'm not even sure it's there (could it have been a shadow?) but I could not think of what to do.  Do I follow Sasha's injury care advice that he posted on the discussion forums and go jog on it?  Or do I rest?  I guess the deciding factor was the fact that I am officially on the taper now.  Dang - and I just told Sean that I agree with his advice to not "go crazy" with the taper.  But I can always do the jog plan tomorrow and intellectually I know (though part of me is still screaming) that one extra day off will not hurt, and may actually save me. 

I'm wide awake, and the eastern sky is just now getting a little pink glow. The sun will peek over the Cascade Mountains in about 30 minutes.  I wish I were out there running. 

Comments
From Deborah on Tue, Sep 16, 2008 at 09:39:24

Wow, that sounds pretty. I wish I was out there running too. :-)

Sorry to hear about your pain. Good luck on your run tomorrow.

From Dale on Tue, Sep 16, 2008 at 09:40:54

Deep breath. Better safe than sorry. You're doing the right thing. If its feeling better later in the day, maybe you could sneak the jog in but don't sweat it, you're not going to lose an ounce of fitness skipping today...

From Carolyn on Tue, Sep 16, 2008 at 10:08:05

Well, hey, you got to see the sunrise.

I'm sorry to hear about your scare and don't sweat the missed run. You'll just be stronger tomorrow.

From JD on Tue, Sep 16, 2008 at 12:06:21

Wise choice today.

From marion on Tue, Sep 16, 2008 at 16:34:40

I LOVE the north west. We'd love ot move there, it just has not been in the cards for us yet :( Sounds like stayiny in today was a GREAT idea. I hope you feel better tomorrow ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Objective: general aerobic (MP + 1:00-1:30)

Weather: Clear, mid 50's.

20 min. abs & weights

All is well!  As I described in my blog yesterday, I had a scary pain in my lower leg.  I can't say it's gone, but I have determined that it is definitely TMS (explained yesterday).  It's doing all the things TMS does: shifting around, hurting at illogical times, not hurting when it should, and getting worse during emotional stress.  TMS is a clever devil, but not clever enough.  This is a huge relief, since I know what to do with this rude house guest.  I've had it before.  It's packing its bags as we speak... Yesterday it was scary, now it's just annoying.

On to a more positive topic!  Groceries. As the marathon day draws nearer, I am renewing my commitment to getting most of my carbs from fruits and vegetables.  I know runners are supposed to practically live on starchy foods, but I do believe fruits and vegetables are better.

This information comes from The Garden of Eating by Matesz. I thought I'd pass it on.  "Although many official diet guidelines recommend whole grains be the foundation of healthy eating, a produce-dominated is superior."  The reasons follow: 1) Produce provides more nutrients, calorie for calorie.  2) Vegetables and fruits contain more and friendlier fiber than grains. (Soluble fiber in f & v is healthier. Also, grain fiber contains phytate, which interferes with the absorbtion of many nutrients.) 3) Fruits and vegetables provide cancer protection and 4) Alkaline-forming nature of f & v may facilitate fat loss and prevent decalcification of bone mass.

When I'm at the grocery store, I have to remind myself of all these benefits, especially because f & v are expensive, relative to those staff-of-life type foods.  I view it the same as paying $90 for running shoes every 4-5 months.

Between my disrespect for bread and my un-injury, I guess I'm rather rebellious today.  Hope I haven't lost anyone...   :)

Comments
From marion on Wed, Sep 17, 2008 at 11:12:07

Very interresting! I am a whole grain lover. Although I am finding that I am becomming VERY picky about the whole grains I like/love. I do love refined grains, but they tend to make me sick if I have much more than a taste. I think it is very interresting what your body does when you fuel it properly, and how it teaches you what it would prefer to be fed :D

From Carolyn on Wed, Sep 17, 2008 at 11:42:36

I'm so glad you made it back out on the road today. I was thinking about you and wondering how you were doing.

Thanks for the diet info. I think you're right. I've been doing better about eating more fruits and vegetables, but I just don't love vegetables enough. And I have switched (for the most part) from refrined grains to whole grains.

Great post today!

From JD on Wed, Sep 17, 2008 at 11:55:39

Glad to hear the pain is only TMS based.

On the food front, my diet has radically changed these last couple of months. I eat a lot of fruit, cereal, and low fat yogurt, spaghetti, tuna, some chicken and red meat. I'm kind of eating non-stop, all day.

You've come through an awesome training cycle free of injury, congratulations! Enjoy your taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Objective: general aerobic (& psychotherapy, lol) Taper countdown: 17 days.

Weather: Fog, mid 50s F

15 min. abs & wts

Spent most of the run trying to work out some personal issues in my mind.  Running is great for that.

On a slightly less personal note, I've been wondering lately about bell curves.  I think if we put all the finish times from a large marathon on a graph, some kind of bell curve would emerge.  And if we knew what kind of training each finisher did leading up to race day (both quality and volume), that could somehow be graphed in a bell curve as well.  This is just speculation on my part, but I think I'd be on the slower-runner side of the hump in the first graph and on the higher-training side of the hump in the second.  

Something about this imagined scenario strikes me as unfair.  I know that my training isn't exactly that of an elite, and I am nearly 50 years old, and have only been running for about 6.5 years -- but sometimes it just seems like I'm working so hard, asking for so little, and not getting the payoff. (Thank goodness I love running at any speed, or I don't think I would choose to continue.) 

I can live with this apparent injustice, but I long to know whether it will change and what might change it.  I suspect the following factors would make a difference during the next couple of years:  consistent mileage throughout the year, not just spring to fall; more speed work, again throughout the year; the simple passage of time and the cumulative effect of running.  (Might the latter be canceled out by aging?)   Numerous times I've heard and read runners refer to 8:30 minute miles as their "easy" pace, often with a depreciatory tone.  I can only peek over the top of the bell curve at them enviously and sigh. 

Comments
From Carolyn on Thu, Sep 18, 2008 at 11:37:58

Interesting thoughts.

I'm at the bottom of the upslope on both bell curves, I think. I am a little younger than you (pushing 40), but have been running for a shorter time (almost a year and a half). I'll try to chase you up that bell curve. We'll see what happens.

From JD on Thu, Sep 18, 2008 at 11:43:10

I'm sighing with you. Fortunately, there are so many benefits to running besides speed.

From marion on Thu, Sep 18, 2008 at 14:05:32

This is when we have got to do the whole "count your many blessings" thing and remember that no matter what, we are still faster than 99% of the WHOLE WORLD!!! :D Nice miles!

From sarah on Thu, Sep 18, 2008 at 23:02:39

Sasha took me for a run when we were first married. He thought he should go easy onme since I wasn't used to running and not in super shape(I did run a little and do some aerobics so I was in okay shape). So...he took me out for 3 miles at 8:30 pace. I don't think I held it and was close to passing out at the end of the run. Years later he confessed to me that he had sorrowed secretly in his heart that his new bride had some kind of weird health problem because she couldn't even do a pace as painfully slow as 8:30. He understands and preaches now that people should train at an easy pace for them. I train at 10:00 and race at 8:00 and that is probably as fast as I'll ever be and I'm so okay with that(for now)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.120.000.000.006.12

 

Objective: General aerobic. Taper countdown: 16 days

Weather: mid 50's F. Heavy fog.

15 min. abs & weights

A very still, quiet morning.  I didn't quite get the miles in that I wanted, and I'm still struggling a little off and on with this stupid leg thing (see Tues. & Weds), so I haven't had the week I planned.  Since I had Tuesday off, I think I would like to get a run in tomorrow, which would normally be my rest day.  The plan for Sunday is a ~15 mile run with a good portion of it at marathon pace.  Thanks again to everyone who has left comments on my blog this week.  It means a lot to mean and is very encouraging.

Comments
From Carolyn on Fri, Sep 19, 2008 at 10:09:39

Good luck with the stupid leg thing. I hope it goes away.

I know it's frustrating when things interfere with your race preparation. When I was getting ready for the half marathon I did in August, I found out that I needed to have minor surgery on July 2. I went ahead with it and then didn't recover as quickly as I thought I would. I really didn't get in the running I had intended to in the weeks before the race.

But don't stress about the missed day. You are very well prepared for your race and you'll be fine. Make up the day tomorrow if you want, but I think it's not a big deal if you don't (as if I know anything about marathon training).

From Meadow on Fri, Sep 19, 2008 at 10:55:04

I'm sorry to hear that you are still struggling with the leg thing, but maybe you'll get it out of the way before race day ;).

Remember to take it nice and slow tomorrow if you do decide to run!

From Snoqualmie on Fri, Sep 19, 2008 at 15:02:00

Carolyn & Meadow, thanks so much for the encouragement! This leg thing would be extremely upsetting if I had not had so many other TMS episodes before. (The worst being a 7 year period of severe chronic back pain for which I had exhausted all treatments other than surgery when I discovered Sarno's books. Now there are many books out there. I was pain free within 2 weeks. Now I've had 2 or 3 more experiences and I know the pattern.)

Getting back to this morning, I'd be running along, everything fine, and then my mind would fall on something that is upsetting me and boom! Unbelievable sharp pain, to the point of limping. Then I go through the TMS reminders in my head and it goes away. Go to step one and repeat... Arg! There is zero doubt in my mind as to what is happening. But I am so susceptible to this; unfortunately it's my nature and my childhood.

Since I have not run as much this week I am totally energized so the TMS is like an annoying leash. But it's nice to feel how strong I've gotten.

Fortunately, as you pointed out, I've done all the work. I can afford a set back right now, since it's so minor as to almost be insignificant. Thanks again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Objective: general aerobic and pure enjoyment

Weather: High 50s F. Cloudy. Wet streets but rain had stopped.

This was a "bonus" run.  I swear, I really have gotten over my missed run (Tuesday), and have even matured to where I can see how ridiculous it was to be upset about it.  ;)   But I wanted to run today.  And I was sure that a run today would not have any negative effects on tomorrow's workout.  It felt so good;  I enjoyed it immensely.  My only worry (what, me get through a day without worrying? lol) is that the reduced mileage this week has left me feeling so fresh and energetic -- did I decrease too soon?!? Maybe I can "wipe that smile off" with tomorrow's marathon pace miles. Just kidding.

Since my week has been full of deep ponderings on psychological matters, I want to write down a key discovery.  Maybe my future self will need to come back and read it someday.  Please feel free to surf away if you're tired of my do-it-yourself therapy sessions.  :D

This is not an original idea, but something I read in a self help book. (I have a shameless love of this genre.)  It's about something called "musty" thinking, a self imposed set of "musts" that hamper our ability to enjoy life, forgive, and sometimes to even function (as when they lead to illness brought on by stress).  

The "musts" come from three kinds of demands we make: 1)  demands on our selves (to be perfect, to always get everything done, to look after everyone else and not ourselves, etc.), 2) demands on others (to meet our every expectation, to share our priorities, to understand us, etc.), and 3)  demands on the universe (to give us propitious circumstances when we need them -- eg "there just cannot be a traffic jam when I'm running late..." etc. )

The trick is to change these kinds of demands into preferences and hopes.  If you mentally demand things of yourself, others and the universe, it leaves no room to solve or forgive, or cope.  In fact, it leads to the equivalent of a mental temper tantrum.  

I don't know where we get our "musty" thinking, or why some people don't have it at all.  I certainly hope I can continue to shift to preferring and hoping instead.  Oh look what I just said! "I hope..."  Ha hah!

Comments
From JD on Sat, Sep 20, 2008 at 14:32:36

You are looking so strong going into this marathon!

I can relate to a lot to these posts of yours. I'd never really paid much attention to TMS until I read your blog the other day...personally, for me, it could explain a lot. So, thanks!

From Carolyn on Sat, Sep 20, 2008 at 16:21:37

I enjoy your psychological musings. I think I have more of the first kind of "musts" and my husband has more of the second. Or maybe that's just me being a martyr.

I'm glad you have an enjoyable run today. You're going to do great in your marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

Objective: G.A. w/ 6 mi at MP. Taper countdown: 14 days

Weather: Mid 50'sF, cloudy, w/ light rain first 3-4 miles.  Starting to see some beautiful autumn colors.

A good run.  I wish it could have been a bit longer but I have to dash off to a wedding shower this morning.  Sometimes I think my training would benefit greatly if I had a strict policy of No Events On Long Run Day.  Unfortunately I am incapable of strict policies.  :)

Each day I am getting better control over this stupid TMS (more here and here).  It is very nearly gone.  I looked at my running log from the last episode I had (about a year ago) and it had lasted about a week.  I used that fact today to mentally attack the fear that keeps TMS going. I also was really excited about being able to do the MP part of today's run, and that contributed to a mental boost.

It felt especially good to work hard today.  I really don't know how much objective data has gone into the notion of a 3 week taper.  I believe that I recover relatively quickly from workouts, and that I also lose fitness relatively quickly when I'm not actively maintaining.  I know that a few days of low mileage plus one or two rest days before the race will leave me feeling very fresh, but I think I will be careful about how much reduction I do this week.  If anyone has thoughts on that I would love to hear them.  Now off to shower for the shower! :)

Comments
From Annie on Sun, Sep 21, 2008 at 13:55:27

I agree with you about tapering. While my training partners will begin a three week taper of about 20% a week, I dropped 10% this week and will maintain my mileage at that point for a while. I don't run a ton of mileage, and I feel that I lose fitness when I taper, because of a lack of base. So I prefer to lower slightly and maintain. I don't know if this is right. I just know that I have to give my body a break from the pounding without giving my lungs/heart a break from conditioning.

From Carolyn on Sun, Sep 21, 2008 at 15:03:12

Yes, it would be fabulous if we could have a policy of No Events On Long Run Days but I'm afraid life doesn't allow that.

I'm glad you're getting a handle on the TMS and that you had such a nice run. I'm afraid I can't get you any advice about tapering, but when you get it figured out, please let me know.

From JD on Sun, Sep 21, 2008 at 17:37:45

Nice running today! I feel the same way, I tend to lose fitness quickly. Three weeks seems like a long taper, but not if you do it right; not cutting too much too quickly.

Hey by any chance were you playing harp at the wedding shower?

From JD on Sun, Sep 21, 2008 at 18:02:45

Oops, what am I thinking...wedding shower, not wedding. Silly me.

From snoqualmie on Sun, Sep 21, 2008 at 18:20:31

JD, no harping today for me. I do wish I could play for her wedding as a gift (she is a close friend) but they are marrying in Hawaii. Can't go, and couldn't take a harp if I wanted to.

Yes, I'm thinking of cutting just a little this week. But I might still do a tempo workout on Thursday. ?? Foolish? Unnecessary?

From Kelli on Sun, Sep 21, 2008 at 23:14:07

I kind of feel like a good taper is more slow miles, not necessarily less miles. That works better for me, but I am not so experienced!!

That weather sounds so perfect, I need to move. It is starting to be nice here in the early am and pm, but still too hot in the middle of the day for a nice run.

Let me know how your experimenting goes.

From marion on Sun, Sep 21, 2008 at 23:47:37

Nice miles :D Everyone has got to taper and train the best way for them :D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.850.000.000.003.85

Objective: easy, taper countdown: 13 days

Weather: 49F, light rain

15 min. abs & weights

A nice run.  It's still warm enough that I can be comfortable in the rain without a nylon shell or long pants.  I resurrected a thin microfleece top that I have not worn for about 3 years and it was perfect.  It has a ~6 inch zipper at the neck which is broken (hence not worn for so long), but I realized it wouldn't matter that much. 

Why is it that I seem to always run across some fabulous running program right around taper time when it's too late to try it out?  The latest Running Times magazine has an article called Run Faster, by Brad Hudson, that sounded SO good.  (A book by the same title is available.)   Maybe I liked it so much because it addressed a few points on which I have harbored similar opinions. 

For example, Hudson is a proponent of year-round consistent mileage, rather than re-building your base for each training cycle.  He also likes lots of hill workouts (I can hardly avoid them in my hilly neighborhood).  And he favors "nonlinear periodization," meaning less distinct training phases and distributing different kinds of workouts through the training cycle.  The exception would be toward the end of the cycle, when he favors race pace workouts. 

Alas, it's too late for me to dive into his program for this race. Perhaps for the next one too, since I am running CIM in early December. Coming right up!   I hope that wasn't a foolish choice, but I wanted another marathon without waiting until spring, and the winter marathons are mostly run in fairly warm places.  As I told my Phoenix relatives who want me to come down for the R & R mar. there, 65 degrees does not feel "cool" when you've been training in 35-40 degree weather.  CIM can get warm too, but I won't be so entrenched in winter conditioning at the beginning of December.  Besides, I love that race.   Maybe I can implement some of Hudson's principles in Oct-Nov, but I'll probably have to wait until January to really see what it can do for me.

Happy first day of Autumn, everyone!

Comments
From Carolyn on Mon, Sep 22, 2008 at 11:46:06

We've been having nice weather for running here as well. It's been in the upper 40s, lower 50s in the morning and I've been running in shorts. It's great.

And leave it up to you to recommend something else that I want to buy. I agree with running consistent mileage year round. I'm planning to increase mileage, not decrease over the winter because I'm still building mileage. Also, I can't get away from hills. I need to learn more about different training phases and different types of workouts.

From haynes on Mon, Sep 22, 2008 at 12:12:47

I agree with most of that program except one point. Consistent mileage year around-yes, high mileage year around-no. Just 4-6 weeks at 50% mileage between cycles is enough in my opinion, but you need that to fully recover (physically and mentally). I have fallen into the "keep the fitness" game before and it has only hurt me. There is a reason that most good coaches say that athletes should peak 2-3 times per year and hold that peak for 4-6 weeks. It is from experience. If they try to hold it longer they will hurt the athletes next season (at a low level it just means less improvement but at a high level it means decreased performance in the next season). Anyway, thats just my take. Luckily most people drop intensity and mileage for a while after a marathon but for shorter stuff it is less clear when to cut back. Good luck with the taper mind games.

From snoqualmie on Mon, Sep 22, 2008 at 12:47:02

I think the consistent mileage resonates with me because I think I am much more at risk for injury when *building* mileage (due to my age) and because 50% would take me way too low (25-30 mpw), for both enjoyment of the sport and for my general fitness. I've never really had an injury, but I have had to rebuild and at my age it is slow, tedious and discouraging. I can see how your point of view would apply more to younger or fitter runners but I thought Hudson's reasoning was very sound. Thanks for commenting on my blog. Cheers.

From JD on Mon, Sep 22, 2008 at 13:11:58

Year round consistent mileage sounds good to me. I don't take that to mean year round "peak" mileage. But keeping a good base of miles so that when you do train for a specific race you begin your cycle from a position of aerobic strength and fitness, which includes "nonlinear periodization" I think this method sounds like a good way to stay motivated year round.

Thanks Sno- I'll look up Hudsons article and see if I want to apply that to my training over the next year.

A happy Autumn Equinox to all!

From Bonnie on Mon, Sep 22, 2008 at 17:20:18

Hi Snoqualmie - we bought Hudson's book, Dean is still reading now, so I won't get to read it until he is finished ... but, from the parts I have glanced at, I really like what he has to say. Interestingly, one of the other principles that he espouses that goes against most other coaches is the fact that he suggests that if you run two runs/day only a few times a week (compared to every day) then you should do them on "easy days". Most coaches (including mine) suggest running short, easy run on the same day as workout/hard days. Interesting.

Happy tapering.

From luzylew on Mon, Sep 22, 2008 at 18:05:40

This is such an interesting disussion. I usually only keep about 30 MPW in winter-- I enjoy cold winter running. I started keeping close to 50 miles per week since about July and have been wondering if I could keep it up all winter. I've really enjoyed higher mileage overall. Running 4-6 miles a day is somehow like trying to swim against the current, once you hit 8+ a day it's like swimming in open water. Maybe it takes older runners more time to 'warm up' but we have more mental stamina to keep it going. I'm interested in both the book and the article-- neat discussion!

From Snoqualmie on Mon, Sep 22, 2008 at 21:15:19

Nicely put, luzylew. Open water, yes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Objective: G.A. w/ cadence drills and strong effort on hills. Taper countdown: 12 days.

Weather: Clear, 43F, starry sky w/ crescent moon. (Saw a shooting star.)

15 min. abs and weights

Although I put all  my miles in the "easy" category up there, I know I was closer to MP during my drills, and MP effort level (but not pace of course) on the hills.  It was a fun, quality run that made me feel more at ease with the reduced volume.

This is the first morning we've dipped under 45 degrees. It felt cold! My body warmed up pretty quickly but it took about 30 minutes for my hands to feel comfortable, and that was with my fleece gloves on.  I'll soon be breaking out the wool...

Warning, indelicate subject ahead.  I'm wondering if anyone has some good suggestions for... ahem, how shall I put this?  Let's call it PATS (Porta-potty Avoidance Tactics and Strategies) -- specifically during a marathon.  And I do mean any kind of pit stop, not just the digestive type.  I try to keep my diet very clean and "normal" (no exotic foods) in the last week, and I do try not to go crazy with pre-race hydration, but in my last marathon I had to stop twice.  Gr.  It sure would be nice to avoid that this time around.  I think most of my races have been stop-free, but certainly not all.  Maybe it's just luck. I'd love to have some control over it though. Send me your PATS ideas please!

Comments
From Carolyn on Tue, Sep 23, 2008 at 11:50:43

It sounds like you had a great run this morning! It was a little colder here this morning too.

I don't have any PATS suggestions for you. Sorry.

From laura on Wed, Sep 24, 2008 at 00:33:19

Wow, no PATS advice here (except carry tissue paper - hee,hee) - you should post that question on the discussion board, though. They might have some great suggestions.

Speaking of pictures. Yours reminds me of Emma Thompson. Do you get that often? How fun to look like someone famous. :)

From Snoqualmie on Wed, Sep 24, 2008 at 08:23:19

Emma Thompson -- no, that's a first. Nice compliment though. Thx.

From JD on Wed, Sep 24, 2008 at 11:09:02

It was either on a blog or in the discussion forum somewhere I've read impressive accounts of 30 second VPB's (Virtual Potty Breaks). I think Sasha's got it down to a science. I've termed his method as the "Stop and Drop". Not for the faint of heart!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.170.000.000.004.17

Objective: Easy. Taper countdown: 11 days.

Weather: mid 50s F, cloudy, breezy (10 degrees warmer than yest. - almost overdressed myself)

15 min abs. weights

Sorry - another Brain of Snoqualmie discourse...  I spent a great deal of today's run thinking about goals and fears (thanks a lot, Taper).  Like many others, I like to create 3 levels of goals. 

  • Nearly Impossible Dream Fantasy Goal is 4:05 (BQ). 
  • Challenging But Realistic Goal is 4:10.  
  • Acceptable Without Disappointment is any PR -- i.e. less than 4:17. 

I believe I am much fitter than I was last year on the same course and I am about 5 lbs lighter, so I think these are reasonable goals.

Enter creeping fears and doubts....  I thought it might be useful to do a little permission-to-fail mental exercise to see if I can calm the perfectionist part of my brain.  Do you know about perfectionism?  It is not really about trying to be perfect.  It is an all or nothing attitude that insists on a particular outcome.  There is no forgiveness.  So I could make a dozen goals -- even one that said "finish in under 6 hours" -- and still be uptight about not achieving any of them.   That's why the permission-to-fail exercise is so useful.  I think I first learned about it from a book about performance anxiety for musicians.

The first step is to identify what would be a disappointing outcome.  That's easy: I truly would be disappointed with anything slower than 4:25.  I can't help it.  I just feel I can do so much better.  This training cycle has been dream-come-true good.

Now comes the hard part.  What would it take for me to forgive a 4:25 finish? "Do your best" is a little vague, but I think I can live with this: "Dear Self, I hereby give you permission to come in at the disappointing time of 4:25 or slower, provided that you: 1) keep your diet healthy between now and Oct. 5 (you're doing great so far!), 2) continue to follow your taper schedule, 3) go to bed on time, and 4) in the next week and a half, say "no" to any further events, obligations and duties beyond what you already have on your calendar.  If you do all that and still have a disappointing time, we will just forge ahead and eventually you will reach your goals.  Your goals are attainable."

Comments
From Carolyn on Wed, Sep 24, 2008 at 10:39:36

I, for one, will be in awe of whatever time you get. But please be kind to yourself.

From JD on Wed, Sep 24, 2008 at 12:08:03

I think your brain is going to be quite surprised with your next marathon performance!

From Mark on Wed, Sep 24, 2008 at 13:01:20

I think the important question to ask afterward is whether you did the best job you could on that day for those conditions. If there are things that come up beyond your control then it is ok to "fail" your original goals, as long as you readjust and make new ones. I found this out in Chicago last year when I started with a plan to BQ with 3:20. The heat and humidity made this goal impossible which I realized at mile 14. For the conditions I still ended up with a pretty good time and was quite happy even though I did not make the 3:20

Good luck and enjoy your taper!

From Snoqualmie on Wed, Sep 24, 2008 at 13:12:13

OMG, Mark, you were in Chicago for the melt down? Yeah, I'd be pretty forgiving if I faced anything like that!

Thanks everyone for the encouragement. This constant introspection is one of my least favorite things about the taper.

From Bonnie on Wed, Sep 24, 2008 at 16:53:37

I think you should think a little differently (and I say this having not mastered it myself - and I struggle with it all the time):

"I did the work, I am going to run the race and do the best I can do today" AND, "this race is not *me* it is just a reflection of something I enjoy".

But I, along with everyone else, feel pretty confident you will suprise yourself. And no matter what happens, we will like you anyway ;-).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.973.000.000.006.97

Objective: w.u. +  MP miles + cool down  Taper countdown: 10 days

Weather: High 50'sF, cloudy, wet streets, light rain at first

Today I had scheduled a small tempo run (9:00-9:10), following the training schedule in Daniels' Running Formula.  But my head is so messed up right now with anxiety that I decided to ease up and do some MP miles instead (9:20-9:30).  Ironically, my pace kept creeping up to tempo pace and once I even caught myself doing 8:50!  It reminds me of the Dickinson poem:

We never know how high we are
'til we are called to rise.
And then, if we are true to plan
our statures touch the skies.

The heroism we recite
would be a daily thing,
did not ourselves the cubits warp
for fear to be a king.

Bad moment: I was nearly done with my MP work and it was still mostly dark and I twisted my ankle on a rock. It was so stupid. I run in the street so that I can avoid all the cracks, bumps, skateboards, etc. that lurk on the dark sidewalk. Usually I can point my headlamp straight ahead that way. But a parked car was idling and I wasn't sure when he was going to pull out, and so I skirted the side of the road and my foot found the one rock sitting there. Fortunately I didn't go down. Just made a goofy save motion and experienced about 5 minutes of complaints from the ankle. Feels fine now.

Nice moment: I was taking a short cut through a wooded path and it was just starting to get light out.  I came into this little clearing and there were 2 deer grazing. They didn't run away from me. We all just looked at each other and kept on with our business.  I got really close to them.  Lovely experience.

Comments
From Carolyn on Thu, Sep 25, 2008 at 10:56:45

That's cool about the deer and I hope your ankle is OK.

If I'm understanding what I've read in Hudson thus far, it's better for you to be running at MP at this point anyway.

By the way, I love Emily Dickinson. I majored in English in college and she has always been my favorite poet.

From Snoqualmie on Thu, Sep 25, 2008 at 11:00:42

I think it's a toss up b/t Dickinson and Frost for me.

Now I have a new motto, which is just cracking me up: "Don't warp your cubits!"

From Carolyn on Thu, Sep 25, 2008 at 11:57:32

I had a class devoted solely to Frost my last semester in college. I was newly married and the class was at 8:00 am. I slept through it on a regular basis and there were only a handful of students in the class, so I'm sure it was painfully obvious. The teacher never said anything though, and I got an A if I recall.

From Deborah on Fri, Sep 26, 2008 at 10:49:59

You know, I really look forward to reading your blogs. Thanks for the poetry today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.850.000.000.005.85

Objective: Easy. Taper countdown: 9 days.

Weather: Low 50'sF, patchy fog. Crescent moon. Nice sunrise.

I found a way to keep my pace in the "easy" zone.  I typically breathe in a 2/2 rhythm (with foot strikes).  I noticed today that if I consciously try to breathe in 3/3 I stay at a slower pace. Switched back to 2/2 on the hills.  That worked quite well.

I kept crossing paths this morning with a guy wearing the coolest vest. It was lined with a row of red flashing lights.  He caught up with me the last time down in the Crestview neighborhood where he was turning in to go home and I complimented him on the vest, which he said his wife found...  (drum roll)  in the automotive section at Costco! Very interesting.  I also ran across my house sitter walking her dogs. Quite the social run for me, compared to my usual solitude.

Comments
From Mark on Fri, Sep 26, 2008 at 10:25:48

I love Costco and I love running but I never saw how the two could fit together, but now I see. It all makes sense now. I'm going to Costco this weekend to look for that vest!

From Carolyn on Fri, Sep 26, 2008 at 10:37:59

I try to breathe in a 3/2 rhythm when I'm going slow and in 2/1 when I'm going fast. I read somewhere to do that. Something about the footstripe on the exhale being harder, or something like that, so they said you should do an odd number so that you're alternating what foot is going down on the initial exhale. Just my two cents for whatever it's worth.

Great run this morning. That marathon is getting close.

From Dale on Fri, Sep 26, 2008 at 11:05:09

Wow, maybe I'm abnormal. I only go into 2-2 breathing when I'm at Tempo speed or late in a long MP run. Everything else I try to keep 3-3 and 4-4 if I'm doing a recovery run.

Maybe the difference is in leg turnover/# of steps per minute. Mine is pretty consistently 175-185 and I'd suspect breathing rates are dependent.

If I get to where 2-2 isn't enough and I have to move to a 2-1 or 1-1 rhythm, I'm about cooked.....my breathing is way too shallow and I don't get enough O2 in that way.

There's a good article on "Peaking" in the latest Running Times by Greg McMillan. Instead of a 3 week taper, he practices 2 week "peaks" that does have some reduced mileage but slightly *increased* intensity "to keep the pumps primed". Looked like your run yesterday was telling you you were ready for some "peaking" with hitting those faster-than-tempo times without trying....

Positive thoughts from here on in to Portland!

From JD on Fri, Sep 26, 2008 at 11:56:42

Looks like the taper is treating you well thus far. I'm not much of a social runner myself, but I always enjoy a brief encounter with fellow runners on the road from time to time.

The weather here is about 85 degrees in the afternoon, too hot for running. But the mornings are 50-55 degrees, so it's been nice.

Am I supposed to breath while running? Huh...

From Snoqualmie on Fri, Sep 26, 2008 at 12:56:34

Carolyn - I read in Thomas Miller's "Programmed to Run" that after the you've run long enough to switch to mostly fat burning, that kind of metabolism requires more oxygen but gives off less CO2 "so that your respiratory center is not signaled to increase your breathing." He also says that vigorous expulsion of CO2 makes oxygen absorption more efficient. On his advice I sometimes use 3 out / 2 in. But 2/2 always feels so much more comfortable. I think it might be my own little o.c.d. complex, even numbers you know. ;)

Dale - 4/4?!?! Really? Geez, you must have VO2 up to your ears! But I do think your cadence is nice and high too and that might help. And yes! I just saw that McMillan column. It makes me feel much better about the run I'm planning for Sunday: 11-12 miles with 5-6 at MP. Part of my brain keeps saying "you could do no running the next 9 days and be fine" and another part thinks the sky is falling. But you all know by now I'm a bit of a head case. hehe

JD - you crack me up, again. Stay cool.

From Carolyn on Fri, Sep 26, 2008 at 13:30:51

So one book I read said 3 in / 2 out and another book said 3 out / 2 in. I normally do 3 in / 2 out, but sometimes switch to 3 out / 2 in, usually when I'm going up hill.

But I guess your original point is that you were coordinating your breathing with your foot cadence in order to regulate your speed. Regardless of the breathing pattern, that point still holds.

From Dale on Fri, Sep 26, 2008 at 13:52:52

4/4 is *really* slow and I don't do it much anymore. Usually it's 3-3 for most easy stuff and even at the start of tempos and longer races. 2-2 is just too tiring in the long run for me.

Belly breathing does help. It took some practice and still requires some concentration, but it's must more efficient at moving air through your lungs and into your bloodstream than shallow chest breathing. Plus, it helps develop diaphragm muscle (core) strength.

I think the whole 3/2 - 2/3 argument is because you tend to land "harder" on one particular side....I believe it since I tend to get side stitches when working hard in a 2-2 rhythm, but to remedy I take one extra inhale or exhale and basically switch sides. So if the inhales/exhales start on the left foot and my left side starts hurting, I'll add an extra to get the breaths starting on the right foot, which tends to fix things for me.

But, since we're all an experiment of one, I'm sure different things work for different people. I think the most important thing is not to overthink things and go with what works and keeps you relaxed.

From Snoqualmie on Fri, Sep 26, 2008 at 16:31:39

Dale, the left/right foot thing makes a lot of sense. Regarding belly breathing, I have found that to be very helpful as well. But sometimes when I try to combine it with other advice I just don't get it: chest high, belly breath, pelvis tucked... they don't work together. It's practically comical. I guess that's another topic altogether.

From Meadow on Fri, Sep 26, 2008 at 19:33:35

Hmmm...I've never counted my breaths or anything before. Today I even ran without music, just because, and my brain just wandered all over the place. Maybe tomorrow I'll see what my breath count is and if I'm really adventurous I'll count my foot strikes too ;).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.275.000.000.0011.27

Objective: Specificity & Marathon details rehearsal. 3 mi easy + 5 @ MP + ~3 easy. Practiced marathon morning routine, shoes, clothes, eating a gel on the run, etc. Taper countdown: 7 days.

Weather: 48 to 51 F, sunny, clear. Fog in valley.

I am ready.  [gasp] Who said that?

Got started yesterday on reading Brad Hudson's new book.  I think I am already doing several of the things he advises, especially my hill running (though I haven't tried the hill sprints).  I am making some notes about what I want to incorporate into the little training period I have between Portland and CIM.  It felt really good (psychologically) to concentrate on Life After October 5. 

Comments
From Carolyn on Sun, Sep 28, 2008 at 16:28:38

I'm glad to hear you got the book. I'm thinking of starting some hill sprints myself though I, like you, constantly run hills because of the terrain around here.

One week do go. I'm looking forward to hearing about your race.

I'd be interested in hearing which things from Hudson's book you decide to incorporate. I've read the whole book, but don't feel like I really have the experience at this point to really internalize it. I'm interested in your take on what he has to say.

From Dale on Sun, Sep 28, 2008 at 16:36:56

I'm only partway thru the book but I latched onto the hill sprints idea too. This marathon buildup has been the only one (completely coincidentally) where I've intentionally scheduled "hill repeat" workouts, and I feel much stronger and stable muscle-wise than ever before. Even though my daily running route is hilly (500' gain over 4 miles), there's definitely a difference when you sprint them or run fast and work on form.

Don't do anything crazy though between now and Portland!!! :)

From JD on Sun, Sep 28, 2008 at 18:21:22

Your blogs are so thoughtful and well written. Maybe you could publish them as a training/motivational book someday.

You're looking well prepared for this coming weekend. I'm psyched for you!

From Snoqualmie on Mon, Sep 29, 2008 at 08:51:20

JD - thanks for that very nice compliment! Ironically, I believe the blog is a two edged sword for me. The encouragement I get here has been extremely inspiring and knowing I will be logging my miles publicly helps me through hard workouts. But at the same time, I feel an increase in the anxiety that I've been battling because I know that my blog buddies are going to see how I do. I guess a shrink would say I'm transferring insecurites from my family-of-origin to a bunch of strangers on the internet. Maybe so. But I realized yesterday that I will feel just awful if I have to report a disappointing race next week. I know I'm ready, but lots of things can happen. Just trying to keep my head on...

From Carolyn on Mon, Sep 29, 2008 at 09:55:28

I, for one, will still think you're fabulous if you have a disappointing race. It would help me know that you're just an ordinary human like me (though you're also an extraordinary machine).

From JD on Mon, Sep 29, 2008 at 11:49:55

Any marathon runner knows that things can go either North, South, East or West come race day. All you can do is train well and go into race day confident in your preparation. No matter what happens, you've put your heart and soul into this, and that's the reward in itself. You belong to an exclusive group (less than 1%?) within the human population that has the guts to be a runner!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.230.000.000.003.23

Objective: An easy, "any run better than no run" run. Taper countdown 6 days.

Weather: clear, mid 50's F,  Northerly wind Beaufort 2-3

Abs & arms - lightly (probably last resistance session for a while)

Yes, I have dug up my Beaufort scale along with my fall clothing.  The theory goes that I will get used to giving myself some kind of mental gold star for windy runs and by the time the real hurricanes come I will view them positively.  I live in a place where, from October to March, we get such violent winds that the house shakes.  When we were thinking about moving here, at least 4 people said to me, "Do you know about the wind?"  I remember one run last winter when the wind was coming sideways at me and my upwind foot kept blowing into the other leg mid-stride.  If there is something called hill repeats, is there also something like wind repeats? "Run into wind for 60 seconds, jog in reverse direction, repeat..."

Enough chit chat about the weather, and back to The Wee Monday Run.  We had dinner guests last night who stayed much longer than I expected.  At bedtime I realized that if I did my scheduled 5 miles I was going to violate one of my cherished Taper Rules: get lots of sleep.  But another rule of mine is "any run is better than no run," unless I'm sick of course, so off I went. And it was a lovely little jog.

Speaking of sick, one of our dinner guests sounded a little congested and kept going to the tissue box in the bathroom.  I finally said, "Do you have a cold?"  She replied "Yes, I do. But I didn't want to reschedule our dinner after we had such a hard time finding a date."  Great.  I had already kissed her, chatted close to her face, eaten the salad she brought.   Excuse me....   I had to go scream. I'm back now.  It is said that Louis Pasteur, on his deathbed, recanted one aspect of his germ theory, proclaiming, "Seed is nothing. Soil is everything."  I hope my "soil" is healthy.

Comments
From Deborah on Mon, Sep 29, 2008 at 10:39:07

Stay healthy! You are almost there!!

From JD on Mon, Sep 29, 2008 at 11:40:58

No doubt your "soil" is healthy!

I'll definately be refering to the "any run is better than no run" rule many times come Winter.

From Carolyn on Mon, Sep 29, 2008 at 15:46:17

I used to leave in east central Illinois and it was all about the wind there. It was very flat but often very windy. So from that experience, I would say that wind repeats should count as hill repeats.

Keep that soil healthy.

From seepaprilrun on Mon, Sep 29, 2008 at 17:28:55

I live in Kansas which is very windy also and I HATE running into the wind it just wears me out. You have an impressive marathon resume! Best of wishes for your oncoming marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.562.000.000.005.56

Objective: Easy + 2 mi @ MP to remind my legs what they must do and my brain that they can do it. Taper countdown 5 days

Weather: Mostly clear, calm, high 50'sF (unseasonably warm)

Well, that was September.  I have just 2 days of easy jogging and then I intend to take Friday and Saturday off altogether.  My focus now will be on eating well, hydration, and getting extra sleep if I can. 

I have a little recipe to share.  Back in the days when I was fat I used to love to make (& eat!) pies.  Pumpkin pie was my favorite.  This is the "Runner's Pumpkin Pie Facsimile Experience:" Get an organic sugar pumpkin (organics are sweeter, healthier), slice in half and scoop out all the seeds and strings.  Bake the two halves, cut side down, on an oiled baking dish for 1 hour at 400F.  Edges might brown, that's ok.  Let the halves cool. (I put mine back together and store it in a bowl of the same size in the refrigerator.)  Cut chunks of about 1 to 1.5 inches away from the shell into a bowl. Add 1/4 to 1/3 C of honey or Agave Nectar (depending on your mileage for the week, lol), 1 t cinnamon, 1 t nutmeg, 1/2 t ground cloves and toss it together thoroughly. Either microwave it or warm gently on stove top to a temperature that is high enough to feel hot but not enough to burn your tongue. Put  2/3 C servings in small bowls and top with 1/2 C of vanilla bean ice cream (if you have Alden's in your store that is the best).  Bon appetit!

Comments
From Carolyn on Tue, Sep 30, 2008 at 12:05:02

I love pumpkin pie. Maybe I'll give it a try if I get feeling domestic any time in the near future.

From JD on Tue, Sep 30, 2008 at 16:44:40

Your taper is looking great.

Nice seasonal recipe there Snoqualmie.

You? Fat? Yeah right!

From Snoqualmie on Tue, Sep 30, 2008 at 17:02:01

I gained nearly 80 pounds when I was pregnant, and about 50 of them still lived on me 2 years later. I have the dubious honor of lifetime membership in Weight Watchers. Thanks to running and a modified version of the Paleo Diet, I do not anticipate ever darkening their door again. :)

From Jennifer Pachev on Tue, Sep 30, 2008 at 18:13:50

that recipe sounds yummy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

Objective: Easy w/ cadence drills and 1 big hill. Taper countdown: four days.

Weather: high 50s F, clear & calm

Change in the game plan.  For some mysterious reason I slept very poorly last night. Tossing, turning, waking.  So.... today was my last run before Portland.  I will sleep in tomorrow. If Gebrselassie can take a week off, I can take three days instead of the planned two. :)

So I probably will not blog again until after the race.  Best wishes to everyone racing this weekend and thanks to everyone who has encouraged me these past couple of months.  See you on the other side!

Comments
From Carolyn on Wed, Oct 01, 2008 at 10:44:29

I hope you get some good rest. You are very well prepared for the race. Good luck to you!

From mark on Wed, Oct 01, 2008 at 11:07:02

Good luck!

Do your best and enjoy yourself!

From Dale on Wed, Oct 01, 2008 at 14:52:20

Go get em!

From JD on Wed, Oct 01, 2008 at 15:45:12

"Break on through to the other side!"

Have a great marathon!!

From Meadow on Thu, Oct 02, 2008 at 10:51:50

Good luck! I can't wait to read your report :). Sleep well.

Race: Portland Marathon (Portland Oregon) (26.2 Miles) 00:04:30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

For everyone on the blog who said they would still like me even if I had a bad race, here is your chance.  Executive summary: Just a hair under 4:30 finish time (hoped for 4:10), soaked by rain, painful abdominal cramps from mile 5 to finish.  

This was a very rough race for me.  I still feel like I was in at least 4:15 shape, if not the 4:10 I aimed for. I started to get crampy around mile 5 and was in pain for the entire remainder of the race.  I now believe it was a feminine issue, as evidence to support that has, er, come forth.  But yesterday during the race I really wasn't sure what was going on. I do not remember ever running a marathon where not even one mile of it was enjoyable, as this race turned out to be.  After “doing everything right” it was quite the shock to feel it all slipping away.

I do think I made two mistakes. The first was to neglect to bring Motrin with me.  I used to bring it on every long run and marathon, but it’s been a long time since I've needed it. The second mistake I made was running with a pace group before I had warmed up.  I believed I was doing the right thing by picking a pace group slower than my goal pace, but there is a big hill at about mile 2-3 and it may have cost me too much to stay with them at this point.

Here is how the race went.  I lined up with the 4:15 pacer before the start and felt fine at that point. We started out right on pace and, as always, I hated the first couple of miles.  I would do workouts with no warm-up if I thought that needing to run slowly for 2 miles was something you could train out of yourself. I kept telling myself, “you will warm up, you will feel better; you’re going out slower than you did last year so don’t worry.” (Last year was my 4:17 PR on this course.)  But on top of not feeling comfortable, staying with the pacer was extremely nerve racking: it was very crowded and all kinds of people who lined up in the wrong place (gr) were in the way and had to be run around.  Furthermore, one woman who was obviously going with the pacer kept pushing me over, like she wanted to be right behind him, but then she would weave away and I naturally took back the spot.  It was just too crowded.  

We came to the first real hill at mile 2 and were corralled into an even narrower lane of traffic. The word "sardines" comes to mind.  I sensed that the pace was too fast for me to run on an uphill before I had completed warming up, but I was so packed in I didn’t know how to slow down.  Looking back I should have just let the people behind me fend for themselves and get around me, but I stayed with my group.  Perhaps unwisely, since it was not long after that I began to feel unwell.  But who knows? It may not have made any difference.

We finally came to the downhill at mile 3.5 and I decided to let myself have my “normal” downhill flight. I am particularly good at running downhill, with my short legs, my fast turnover, and my mid-foot strike style.  I pulled away from the pace group and waited for the relief of downhill running to bring my sense of comfort back. It never did.  At the bottom of the hill, I fell into the 4:10 pace, which may have been a mistake at that point, but it is the pace I’ve trained for. Somewhere between mile 5 and mile 6 I started to cramp up all through my lower abdomen.   Miles 6-16 are normally my favorite miles, even in marathons where I didn’t do very well. But yesterday, by mile 7, I was wishing I could call a cab. Still, without consciously pushing myself, my pace kept right on the speed I have been training for. (Yay for MP pace training.)  Every time I ran over a timing mat I thought, “well, this is bad, DH will see this on the internet and be out there in the rain waiting for me at 4:10.” (He did catch my fall from grace by mile 20, so at least that was saved.)  Oh yes, the rain.  Our forecast was for a 10 percent chance of light rain; it started to come down at mile 7 and never did stop (and heavy at times!).

Somewhere around mile 14 I decided to do some walking and see if I could make the pains stop. They were now shooting down my legs. I would have paid my only little $5 bill for a couple of Motrin by then.  During the walking,  I noticed the 4:15 pace group catching up with me and fell in with them again.   Even now, I believe I had the fitness to stay with them or overtake them even, but I lost my will to do so.  I was in so much pain, I just didn’t care. After weeks of caring about this race so much that I was getting nightmares, I felt I didn’t care at all.  The St. John’s bridge came up, and I ran most of the hill but walked parts of it too.  Running up the hill, I could feel my leg strength, still springy and fresh, I just couldn’t fight the pain.  The 4:15 runners drifted ahead.

The aid stations are not allowed to give out Motrin, I learned. Pride set aside, I actually asked several runners and volunteers for some as well, to no avail.  Walking brought no relief, so I ran most of the time, albeit slower and slower.  I was soaked through and in a lot of pain, but it was like I could feel the basic fitness underneath -- I just couldn't tap into it. There was nothing left to do but tough it out.  It’s a good thing I love running, and that I know how much more positive a marathon can be.  I'm used to the pain of the last miles, but this was ridiculous.

Not to end on such a depressing note, I’ll review whatever highlights I can think of and Lessons Learned.  Highlights: 1) At the expo, I got to meet and talk to Bart Yasso!  2) I had an almost totally positive experience with pre-race preparations – the “almost” referring to my lack of Motrin. But I was wearing and carrying all the right stuff.  3) I managed to force myself to eat the gels I brought. That has always been a challenge for me. 4) Two years ago I would have considered sub 4:30 to be a minor miracle.  Lessons Learned: 1) OK, needless to say, the Motrin thing.  2) Warm-up considerations may need to go further for me. This would mean that time goals may need 2-3 minutes added to allow for a slower and less nerve racking start. Although I've now complete 15 marathons, this was only my 4th attempt at a real time goal, so I'm still trying to figure out whose advice to take about pace and warm-up and whose to ignore, lol.  3) Nerves: My higher level of training this summer left me with some high expectations and I did not handle that well, especially during my taper. I don’t know how much my nerves affected me but it may have interfered with some overall well-being issues. I'd like to learn to relax before future races.   4) Rain has never been a big problem for me but I believe I should take its effects more seriously.  In some small part of my brain I may have known that the wetness was making me chafe badly though I didn’t feel it until later.  It may have been wise to abandon time goals once I was soaked with rain.

I can hardly wait to get my legs back and start training again for CIM in December. It's nice to know that this really is a fun sport and that yesterday's race was not typical.  I know I'll get to my goals eventually.  As long as I keep learning and getting stronger I have no regrets. Except forgetting the Motrin...

Comments
From Carolyn on Mon, Oct 06, 2008 at 23:34:47

Thanks for posting your race report. I think you did amazingly well considering what you were going through. I guess it was a tough weekend for marathons. Everyone struggled with St. George as well. With all these stories of struggle I'm thinking I need to try not to set myself up for a big disappointment when I try to run my first marathon next year, after training for it for almost a year.

I'm really proud of you for sticking it out and focusing on highlights and lessons learned.

By the way, what is CIM? I've seen references to that race before, but don't know what the acronym stands for.

From Snoqualmie on Tue, Oct 07, 2008 at 08:45:22

Thanks, Carolyn. I'm sure you'll do well on your first marathon, but my advice is to only post a goal of "finish happy." The joy of the experience is what I missed the most. Having trained for a time goal and having my dear friends tell me they knew I would do so well actually was an additional heartbreak to me. No fault of the friends of course! Just my nature to want to please those I care about. You'll notice I've revised my goals a little to try to avoid that problem in the future. :)

CIM is the California Int'l Marathon. It is a point to point race that goes from Folsom Dam to Sacramento. I believe the website is www.runcim.org. It is a net downhill race, with rolling hills in the first half. I ran it 2 years ago and really liked it. It is also the marathon where I am most likely to meet my idol, Helen Kline, someday because she usually runs it (in her mid 80's!). Now that I've met Bart Yasso, I want more celebrities!

From Dale on Tue, Oct 07, 2008 at 10:07:27

Good job in toughing out what was obviously a tough race for you. The marathon is such a tricky event....just about anything can (and will) happen that can really stymie your plans. This weekend appeared to be especially tough for marathoners on the blog so don't feel like you're alone.

Having said that, from the read, most of your issues seemed to be cramp related. That's just like getting "fill in the muscle here" cramps in a race....not much you can do other than bailout or gut it out. Kudos for toughing it out.

The whole marathon warmup thing is pretty much a mystery to me to. I know some folks run a 1 or 2 mile warmup, but I like to conserve all my energy. I tell myself not to worry about my first mile split, but then I always seem to have excited legs and run it fast anyway. I'm guessing your first miles felt hard because your body knew it was about to unleash some cramping on you and was giving you a heads up.

You've got a faster marathon in you....take your lessons learned, wad up the bad memories from this race and throw them away, and focus on your next race. Get some more wet weather training in (which shouldn't be a problem :) ) and look forward to a better race at CIM.

Good job! Truly!

From Marion on Tue, Oct 07, 2008 at 11:02:57

Great job! I think you did amazingly, even with the troubles. Not so sound silly, but the first runner to Marathon, DIED!!! :) What you did is a amazing feat of strenght and will. Congratualtions on a job well done!!

From Sean Sundwall on Tue, Oct 07, 2008 at 12:48:57

To my fellow Snoqualmie-ite...NICE JOB. It's amazing how much there is to learn from every marathon no matter how many you have done. I didn't see you with the ski poles this morning but I got to share in the wind-driven downpour that is so common around here. Enjoy your recovery...Decemeber is coming very quickly.

From JD on Tue, Oct 07, 2008 at 13:57:43

The fact that you finished, with a decent time even, under the conditions and the issues you were having almost from the start, says a lot about your strength of mind and body. From your report it sounds like the fitness is definately there, just need all the pieces (or at least some of the pieces) to fall into the right place on race day.

What a crazy weekend for the marathons, reading through all the race reports it sounds like just about everyone came away from the races with lessons they didn't expect to learn.

Congratulations! It's so cool to read about you rising above the challenges of the day.

From Kelli on Wed, Oct 08, 2008 at 13:04:35

I am so sorry to hear that you had such a bummer of a race---but just remember that you not only finished, but you did pretty darn great considering! No man will ever understand what that feminine thing can do to us women when we are running---it creates several issues that I will not even mention, but that surely slow us down!

Now, seriously, WHY can an aide station not give out Motrin? That seems ridiculous. What is the thinking behind that in a race???

From leslie on Thu, Oct 09, 2008 at 17:00:00

Oh, I was right with you reading your race entry. It felt alot like my St. George race. We had rain and I felt so crappy, St. George was also my 15th marathon, but I ended up quitting at mile 13. I had done a marathon 2 weeks ago and felt totally drained. I can not tell you how great it felt for me to quit! I just didn't care at that point, it wasn't fun, I was completely miserable and quitting was a beautiful thing. It felt actually very liberating to think I could quit and not feel quilty. I usually love marathons, the whole experience, but this marathon was terrible for me. I am excited to check out your Dec. marathon online. I enjoyed your report and admire your "stick with it" attitude! You are a tough cookie!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Edit: Oops! This was Tuesday's entry.  Post marathon brain malfunction.  Monday, my biggest accomplishment was getting on and off an Amtrak car. 

 

Objective: Active recovery. 40 minute walk with ski poles.

Weather: 50F, heavy showers with starry sky patches, windy (Beaufort 4-5 w/ gusts)

The nice thing about working out in the dark is that fewer people can see you looking like a dork.  But those ski poles were just the ticket. There were a couple of surprise wind gusts that would have pushed me over with my weak quads today.

Comments
From Carolyn on Tue, Oct 07, 2008 at 11:47:24

Ski poles, huh. There's an idea. On my dark run this morning I did think about the fact that fewer people would see me looking like a dork, and I didn't have ski poles.

One of your long term goals is to be an inspiration to others. You are certainly achieving that goal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Objective: Active recovery.  50 minute walk

Weather: Calm, dry, cloudy, 40sF (felt cold!)

15 min. abs & upper body wts.

I was able to get out there and walk without the ski poles today, although I'm still pretty wonky on any declines.  Saw a few runners -- wished I was doing that instead.  A couple more days and I should be able to at least jog.

ETA: I want to thank everyone who left comments on my race report! I've read them over and over for encouragement.  It really has helped put things in perspective. 


Comments
From seth on Wed, Oct 08, 2008 at 10:24:12

It is too bad that the marathons last weekend had such horrible conditions. I guess that quite a few runners are looking forward to December-January races. Best of luck with the recovery. Are you massaging your legs out. That can speed up the recovery process, also ice bathing helps alot. Good luck at CIM.

From snoqualmie on Wed, Oct 08, 2008 at 10:42:25

I lack the moral fiber to do ice baths. But I did buy "The Stick" at the expo, and was finally able to use it this morning without too much pain. Can't wait to run again!

From Carolyn on Wed, Oct 08, 2008 at 11:35:47

Way to get out there and walk. I know what you mean about seeing runners and wishing you could run. I felt that way when I was out walking after a surgery I had last summer.

I'm sure you'll be running in no time.

I've wondered about The Stick from time to time. Let me know how you like it.

From Kelli on Wed, Oct 08, 2008 at 13:05:55

I have to tell you, I have been walking every night for about an hour, and I know it has helped me to recover fast! It feels so good, too! Keep up the great work, and here is to a better marathon the next time. We all have bad days, but if we learn from the they are a success!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The bad news:  I have a cold.

The good news:  1)  It seems pretty mild.  2)  I can go down stairs forwards now.

:) Have a great day, everyone.

Comments
From JD on Thu, Oct 09, 2008 at 12:25:46

Get well soon! Congrats on the forward momentum.

I'm jealous of your recent sleep accomplishments.

From Kelli on Thu, Oct 09, 2008 at 13:44:02

That is great news---the going down the steps forward! It makes life so much easier!

Get better!

From Snoqualmie on Thu, Oct 09, 2008 at 14:10:47

JD - re sleep: the cats weren't too happy about it. lol

Kelli - thanks!

From Carolyn on Thu, Oct 09, 2008 at 18:44:36

So sorry to hear about your cold. I hope you get well soon.

From Deborah on Fri, Oct 10, 2008 at 14:54:27

Feel better soon!

Quick question, is this race around your neck of the woods? If so, do you know much about the trail this race is run on? It goes from Snoqualmie Pass to North Bend. Here is the website: www.littlemarathon.com/Tunnel/default.asp

From snoqualmie on Fri, Oct 10, 2008 at 18:15:26

Good heavens! It's practically in my back yard! I never heard of it. We have a lot of rail trails here -- they are never much more than 2-3 percent grade and in good condition. Thanks SO much for the link. I was thinking of the new Seattle Rock n Roll marathon for that month, but maybe I'll consider this one. Wow.

BTW, my head is a bit foggy and when I first read your comment my brain only saw "is this race around your neck?" Yes! But I'm recovering quickly. lol

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Objective: Active recovery. 1 hr brisk walking.

Weather: 40F, clear & calm (Woke to first frost today.)

My legs feel pretty good, but I've still got this head cold hanging on a bit so I decided to give it one more day before I try running.  Hopefully I can do a little jogging tomorrow.  I don't really like walking. The blood always seems to pool uncomfortably in my arms and hands, and there is always this lack of momentum. You walk, walk, walk, and instead of getting to the other side of town, it's just the end of the street. 

The Halloween decorations are coming up quickly now.  The slowness of walking gives one an opportunity to get a good look at some of these.  I like the harvest theme decorations a lot, but some of the Halloween decorations will be so very frightening for smaller children, poor things.  There is one house that has a life size skeleton chain-sawing apart a "live" human, with plenty of blood.  I'll take scarecrows.

Comments
From Carolyn on Sat, Oct 11, 2008 at 14:38:41

I've been looking at Halloween decorations on my runs too. That chain-saw one sounds pretty gruesome and in poor taste. I saw a fairly realistic ghost/witchy thing up on someone's roof. That could really scare a kid.

I hope your cold is gone enough for you to run tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.460.000.000.008.46

Objective: recovery/easy

Weather: High clouds, low 40's F

Woohoo! I'm running again! What a lovely morning, with all the fall colors and crisp air.  A bald eagle went right over my head a couple of blocks from home.  My only problems were a lot of phlegm (head cold nearly gone), weak legs, and becoming easily winded.  I took short walk breaks whenever I felt too breathless, mostly on the hills. 

My plan for the week is to take it easy and run by time Monday through Saturday.

Comments
From JD on Sun, Oct 12, 2008 at 14:12:44

That's awesome to see you running again Snoqualmie. Sounds like good weather.

We woke up to two inches of snow and it's still snowing lightly. Fall colors are covered up for the time being. The forecast calls for temps in the 70's by Thursday.

Have a great Sunday!

From Meadow on Sun, Oct 12, 2008 at 15:37:34

Yay, I'm glad you were able to get out there again, I'm hoping to get out there tomorrow.

From Carolyn on Sun, Oct 12, 2008 at 16:45:29

Yeah! I'm glad you're running again. Maybe those deep breaths of the cool fall ear will clear out that phlegm. Have a great running week, but take it easy.

From Kelli on Sun, Oct 12, 2008 at 17:39:49

Oh, take it easy in that cold weather. BRRR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.240.000.000.003.24

Objective: easy/recovery

Weather: 40sF, windy (bf 3-4), light drizzle

15 min abs and wts.

Feeling a bit stronger today, though still noticeably weak and breathless. I just took it really slowly and enjoyed the ride.  Very dark; I need to get new batteries in the headlamp. Seems so soon; I think I just did it about 2 months ago.  But I do like a nice wide beam.

As my strength returns this week, I'll have to start pushing my wake up time back to the 4:30 neighborhood.  It's only been a couple of weeks, but I got spoiled fast.  My main strategy for early waking is: no thinking allowed!  I have an extremely persuasive slacker living in my brain, and she can talk me out of a run in less time than it takes to hit "snooze."  When the alarm dings (I have a Zen Alarm, love it), the only goal is to sit up. Don't think, just sit up.  "If you can sit up you can 'git up."  After a few seconds of sitting, I can progress to walking and after that it's in the bag.  But still, no thinking! Not even that great motivational speech you made up the night before. Slacker will shoot it full of holes without breaking a sweat.  Just move.  If I must allow myself a thought, it shall be "you can have a nap later."  Sometimes that's a lie, but Slacker doesn't have the day planner, she only knows about slow breathing and warm beds.   So this week is Get Back To Routine week, except for the workout details since all runs will be slllllow for now.

Comments
From Carolyn on Mon, Oct 13, 2008 at 11:36:55

I like your description of waking up. I did hit the snooze alarm this morning (alarm went off at 5:00), but then I got up two minutes later instead of waiting for the alarm to go off again. I think it gets harder as the darkness gets darker and the coldness gets colder.

The thing that really gets me out of bed is the need to drive my son to school at 5:50. If I don't get up within a few minutes of 5:00, then I don't have time to do the shred and get dressed before it's time to take him. And he's so good about getting up on time and always being ready, I don't want to make him late. Last Friday when he didn't have school, I really slept in.

I'm glad you're able to run again and generate your own endorphins.

From marion on Mon, Oct 13, 2008 at 15:18:37

That is SO smart! I am going to copy you. I am the WORST waker-upper in the WORLD!! Enjoy your slow week :) Take it easy :D

From Kelli on Mon, Oct 13, 2008 at 18:14:47

That is too funny---I have the same slacker in my brain! I like the sit up and get up philosophy. I will try it out.

Keep feeling better and great run today!

From JD on Mon, Oct 13, 2008 at 19:23:13

You're a stronger ma...er...woma...uh, person than me!

From Meadow on Mon, Oct 13, 2008 at 19:35:22

I really need to get slacker to stop fighting with my "don't think" brain, slacker has been much faster than my "don't think, just go" thoughts. I really need to get back on track. I'll try again, thanks for the reminder! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Objective: easy w/ form drills

Weather: High 40s F, cloudy. Wet streets but no more rain. 

15 min abs & weights

I found myself a bit overdressed this morning.  My house was cold and it fooled me.  I do wear layers but find them difficult to remove with the watch, hat and reflective vest pinning everything down.  Chances are I'll usually get too cold and end up going back and forth, wasting time with each clothing adjustment.  Anyway,  I believe I also expected to be running a little more slowly but I felt great. So that's good news.

My form drills today were focused on arm swing and on anti-shuffle gait.  (I am teaching myself to bring my foot up higher in back.)   Those are good drills to throw in when I want to keep the workout in "easy" mode.

Head cold still hanging on a bit, but not affecting my energy level. :)  Just loads of mucus and frequent sneezing.

Comments
From Carolyn on Tue, Oct 14, 2008 at 11:47:03

I'm glad to hear that you felt great. That's fantastic news.

And thanks for the tip about form drills. I should think more about my form. I do concentrate on arm swing occasionally, but don't think much about my feet.

I have the same problem with removing layers. The reflective vest is what really makes it difficult. I've been wearing a hooded sweatshirt that zips up the front and when I get too warm, I just unzip it under the reflective vest, but leave it on. I did manage to get it off while leaving the vest on one time, but that was quite a feat.

From jefferey on Tue, Oct 14, 2008 at 13:06:33

Hi Snoqualmie, I too am a ridge runner. We live over in the heights on Odell. Noticed that you had the same weather report that I did this morning. I usually run around 7 a.m.- How about you?

From JD on Tue, Oct 14, 2008 at 19:01:49

This temps right now are kind of right on the edge of cold/warm. Hard to get the layers just right. Soon though, it will be cold enough to just pile it on and hope to generate enough body heat to get through the run.

I used to have a running gait I resorted to when extra tired, I called it "the Jamestown Shuffle". I haven't had to use it for awhile, (knock on wood).

Good to hear your energy's back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

Objective: easy

Weather: High 30s F, clear, lots of moonlight, 1 patch fog, frost on cars, light breeze (Bf.1-2).

20 min core & weights 

Legs felt good this morning.  Today's mileage was nearly the same as yesterday, but 2 minutes faster overall time.  I tackled "the big hill" (coming up from Crestview) the first time since before my marathon and felt pretty good, not too winded. 

Yesterday I mentioned my form drills. I wanted to add that I have received my most helpful form tips from a book called Programed To Run by Thomas Miller.  I had pretty dreadful form before the book, so there was plenty of room for improvement, but I still think it is a terrific method.   

For what it's worth (and possibly for amusement), there is one form tip I actually received from the guy who gives my daughter horseback riding lessons.  He is always talking to her about "collection."  It means the horse's limbs, stride, movements are well under control at all gaits. What amazes me is that my tiny 11 y.o. is supposed to have some control over this, with nothing but her thin legs and two little strips of leather.   Anyhow, I started to think about "collection" last year (in terms of human running) and realized that a lot of the time I was running with a kind of careless floppiness.  I think about that from time to time ("Are you collected?") and it seems to be helpful. 

I am so happy to be getting back to my normal speed.  Today was still an easy day, but I did find myself moving faster at that effort level.  Running faster is just more fun, plain and simple. 

Comments
From Carolyn on Wed, Oct 15, 2008 at 11:55:27

I think you stole my fresh legs. Just kidding.

I'm always interested in your book recommendations. And I'll have to start thing about whether I'm collected.

Thanks for an interesting post.

From Kelli on Wed, Oct 15, 2008 at 19:08:49

So glad you are feeling better!

I will have to pay attention when I run, who knows---maybe I am flailing all over the place. I could use a good kick with some spurs!

From jefferey on Thu, Oct 16, 2008 at 13:19:19

I used to live over in Crestview and that hill was always a wake up call. I only run over there now when extra miles are needed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Objective: easy

Weather: 40s F, continuous light rain, some fog, light breeze (Bf. 2).

Not very comfortable today with the rain.  Light nylon jacket w/ gortex lining was a little too warm at times, but mostly I dislike the bulk.  One sweats enough that one ends up wet under the jacket anyway, but it does block the wind.  The worst moments were after a bathroom stop, when I had start up again with wet clothes - br.  Smartwool leggings under my running skort worked well.  Shoes and socks stayed dry.  I'm still contemplating the Sealskinz waterproof socks for those big downpour days I know are coming, but I'm just not convinced they would be comfortable enough at long distances.   If anyone has a "dream jacket" they'd like to tell me about, I'd love to hear.  I've got 3 and dislike all of them. 

Might take tomorrow off and try a long run Saturday.  I'd really like to shake this cold for good.


Comments
From Carolyn on Thu, Oct 16, 2008 at 10:46:44

The rain does not sound fun. I guess you get a lot of rain where you are.

I'm sorry I don't have a jacket recommendation. I'm just getting by with an old hoody right now.

Good luck with your upcoming long run. I hope that cold leaves you for good.

From JD on Thu, Oct 16, 2008 at 18:02:40

Nice recovery week. Let me know if you find something good on that jacket, I'm in the market also. Something light weight, gortex, windproof, and free...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.700.500.000.0016.20

Objective: Endurance w/ hills & variable speeds. Second week of recovery.

Weather: 40s into 50s F, calm, mostly cloudy firt 12 miles w/ patchy fog, then sunny last 4 miles.  

The fall colors have become even more beautiful since I last ran in daylight a week ago.  A lovely morning. 

This was a run with lots of highs and lows. My original plan was to run 3-4 miles easy, then do 10-12 miles at MP+30-40 seconds, and a few miles slowly at the end to cool down.  During the warm up it became clear that if I went through with that plan I was not going to last 16 miles, which was my priority.  The energy just wasn't there.

So, it was on to plan B!  Hills, hills, hills, but whatever pace(s) felt tolerable.  I went to all the hilly places (Heights, Bandera/Palisades, Deer Park) and ended up doing a few miles here and there at the pace I originally planned for this run, MP+30-40 sec.  At other times, I felt the lows of fatigue and my lingering cold, and slowed significantly.   During a relatively flat half mile, I got in that bit of MP running; I just felt like it, so I did it. 

I am thinking of all my friends who are running races this weekend.   Best wishes and I hope your runs go well.

Comments
From jefferey on Sat, Oct 18, 2008 at 14:40:41

Nice run!! That's a lot of miles so soon after a marathon isn't it. I have been easing into it and haven't done anything past 6.5 and my marathon was 4 weeks ago.

Great job!! Hope to see you around town:)

From Carolyn on Sat, Oct 18, 2008 at 14:45:30

Wow. Sounds like a great run. Great job.

From snoqualmie on Sat, Oct 18, 2008 at 14:54:55

Yes, Jefferey, it is for me. Though I notice the faster folks jump back in pretty quick. I have to be careful, but I'm doing as much as I can to get back into some good quality training asap since my next marathon is so soon (12/7).

From JD on Sat, Oct 18, 2008 at 16:22:36

Very nice, long run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.890.000.000.005.89

Objective: Easy day

Weather: Mid 40s F, <20 drops rain, breezy (Bf.2)

20 min. core and weights

Well, I did everything right and still didn't win the apparel game.  I saw the rain falling and the branches moving, I felt the cold air on my face and checked the thermometer out on my porch, and I looked at the hourly forecast for my zipcode on wunderground.com (the same source that told me there was a 10% chance of light showers at my marathon - it poured). But when I stepped outside the rain stopped, the breeze calmed, and I was stuck with a jacket on.  At mile 3 I couldn't stand the heat anymore, and wrestled myself out of the jacket to tie it around my waist.   I was really looking forward to testing that jacket too; it's a new one, by Asics, that is supposed to be waterproof and breathable. It's got some great little vents on it.  I wonder whether I would have been too hot even in rain, but I suppose wet legs would have cooled me off somewhat. I'm sure I'll have another opportunity to test it soon. ;)

Other than daydreaming about untruthful weather reports and a knitting pattern for a sock I want to make, my random thoughts today were about hills. I've got some e-buddies on another forum who ran the Nike Women's Marathon this weekend. I asked them about the hills and so far two of them have reported the hills to be "worse than I expected."  Of course, almost any hill in a marathon is an unwelcome sight, but I suppose it really depends on how you've trained.  I'm a thousand percent stronger on hills than I was 4 years ago, before I moved to this hilly country, but I still have a ways to go.  I'm racking my brains trying to think of where I read a story about one of Arthur Lydiard's athletes.  She did so much hill running with Lydiard that, when asked about the hills in the Boston Marathon, she said, "I didn't notice any hills."  Does anyone recognize that story?  Well, anyway, I've got my first Brad Hudson hill sprint workouts coming up this week and am really looking forward to them.  For today, just easy running.

Comments
From Kelli on Mon, Oct 20, 2008 at 10:38:03

It is so hard to figure out what to wear this time of year---I am always too cold or too hot!

What hills in Boston??? Wow, that is amazing.

Have a good day!

From Carolyn on Mon, Oct 20, 2008 at 10:50:38

I hope someday I stop noticing hills. We can always dream, right.

Be sure to let us know how your Brad Hudson hill sprints go. I like them. I might start doing them more than once/week.

Good luck with the weather. I'm worried about weather and appropriate dress this week.

From marion on Mon, Oct 20, 2008 at 22:21:52

Great running :) I love hte hill thoughts. I like hills too. The flats really make me nuts. I think I like the hills because they always have to go back down :)

The weather is a monster beast right now. At least in the summer when it is hot, any rain is welcome :)

From Sasha Pachev on Tue, Oct 21, 2008 at 18:11:07

I remember reading the story in his book. I forgot the title of the book, but I do remember it was green and about 200 pages. He did not write it himself - rather a professional writer spent some time with him and took notes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Objective: General aerobic, moderate, with 8 x 10 sec. hill sprints at end

Weather: 42 F, starry skies, breeze (Bf. 1)

ETA, 20 min. core and weights

This was my first attempt at hill sprints. At first I just didn't feel like I was doing anything. But by #6 I started to feel them. After #8  I even felt a little shaky, like one does after lifting a heavy weight.  I guess that's the idea.  This is going to sound ridiculous, but I had trouble with the counting.  Obviously I cannot sprint and look at a watch at the same time, so I was trying to get the seconds clicking in my head.  But I seemed to be easily pulled off the beat by the rhythm of my own feet.  Felt like an idiot. "It's not that difficult, girl. Just count to 10. Slowly. No, not that slow.  Oops, that's too fast. Wait. No. Time's up."

Have any of you local runners ever run the Nookachamps Winter Runs Half Marathon?  I was thinking this morning that I might return to it this year, if only to have some extra motivation for winter running.  I have not run it for years. The weather can be challenging (one year it was quite icy).  The race is held in Skagit Valley near Mt. Vernon during the swan migration.  So you get these flocks of huge white birds in the fields all through the valley.  It's really quite a sight.  I've never had a fast time there. It's a bit hilly. 

Comments
From Carolyn on Tue, Oct 21, 2008 at 10:27:08

Wow, 8 hill sprints. I only ever do 3. Maybe I should start doing more.

I don't try to count when I do hill sprints. I just pick a point on the hill using some physical marker and run to it. After running the same hill a few times I know where on the hill I can get to in about 10 seconds.

From snoqualmie on Tue, Oct 21, 2008 at 10:45:50

That's a great idea, Carolyn. I don't suppose a 2-3 second difference matters much. Steepness seems to be the ticket. I have another steeper hill I'm planning to move to when this hill no longer seems hard. How long do you walk or jog between repeats?

From Dale on Tue, Oct 21, 2008 at 10:59:54

Sorry, never ran that race. It's a bit far to travel for me. I did run a nice half down in Olympia at Evergreen State College last year in early Feb that was decent....a few rolling hills but nothing outrageous. A bit slick though...icy in spots.

Does your watch have a countdown timer that you could set to 10 seconds so it'd beep for you? I could *never* manage to count to 10 consistently when running fast (heck, even when running slow!) If not, I'd go with the distance/physical marker idea for consistency.

The recovery from hill sprints is usually just jogging/walking back downhill to the start area, but I think for these short ones you're supposed to "fully" recover according to Hudson (but I'm not sure....been a while since I read that section). So it probably wouldn't hurt to add some recovery in if you need it.

In any event, you'll get stronger quickly. Hill sprints became my favorite workout (not *during* them, mind you!) this season!

From Carolyn on Tue, Oct 21, 2008 at 12:01:54

I just jog back down the hill between repeats. But then again, I've only been doing 3 repeats. I'd have to look back at Hudson again to refresh my memory about what he recommends.

From snoqualmie on Tue, Oct 21, 2008 at 13:39:13

Dale, is that the Geoduck Gallop? Looks like a nice, small race. Automatic AG award for me. Sorry, but that's how my desperate-for-accomplishment mind works. That might be a good option!

Glad to hear I'm not alone in my Counting Disability. I've got a Garmin, which could be programmed for ten second intervals. Maybe I'll do that. No timer though.

From Dale on Tue, Oct 21, 2008 at 13:45:30

Yup, that's the race. Don't think I wasn't there hoping for an AG award too :) It's small, few spectators, only one or two aid (water) stations, and pretty sparsely attended, but.....why did I go again? Oh yeah, much closer for me than anything else! And fairly flat (some uphill and downhill, mostly gentle with only one short steep up/downhill stretch.

Yes, use the Garmin. That's exactly how I program mine....beep at me at 10 or 12 seconds or whatever, then set the recovery to the manual "press the button" thing and it works as a great reminder....if it's not buried under long sleeves so you can't hear it! Not that that has happened to me before!

From Sasha Pachev on Tue, Oct 21, 2008 at 14:27:18

The length of the repeat can vary, as well as the number of repetitions. Just run from point A to point B, as Dale and Carolyn suggested. Go by distance, but time your repetitions. This will help you evaluate if you are progressing or not overtime. The recovery needs to be long enough so you are able to hit a PR quality run on every repeat. The first couple you will be off just because it takes time to warm up. The next 4 or so will be PR quality. Once you start slowing down, even if you feel good it is time to stop.

The workout has no aerobic or anaerobic stress. So you won't feel any kind of pain you normally do when running longer distances. But it is very taxing on the nervous system and on the sprint energy (creatine phosphate). Because of the nervous system stress, I would definitely not recommend doing it more often than once a week for a woman in the master's division, I would even say if your sprint times are not improving, you may have to do it once every 10 days or so, or maybe even once every two weeks. A collegiate runner could probably handle this twice a week productively.

Make sure the hill is nasty steep, barely runnable with a normal distance effort - 10-15% grade. Do not worry if you are crawling speed wise. The goal is to make your muscles work at 100% of their explosive power, and 3-5% grade does not quite do it.

Watch out for injuries. 100% max effort up a steep grade will pull what can be pulled, crack what can be cracked, and twist what can be twisted. Pay attention to how you feel and adjust accordingly - extra stretching, maybe strengthen a trouble muscle first, run a few lesser intensity strides for warm-up, etc.

I would recommend this form of training only once you've maxed out your aerobic base, though. That is, you've reached a point where running more miles does not make you faster in your goal distances. You run the same paces at a lower heart rate, but you are unable to run faster paces at all even though your HR is still low.

From Snoqualmie on Tue, Oct 21, 2008 at 16:49:38

Thanks for the comment, Sasha. I think my hill was about 8%, and I have a 14% hill I can move to once I know I'm not going to "pull what can be pulled."

Have you read Brad Hudson's book? He has quite a lot to say about this workout. I am following his protocols as nearly as I can.

I'm not sure I've maxed out on my aerobic base. Interesting question. I only know that I have maxed out on the time I can spend running without sacrificing more sleep. I would love to have more miles, but I'm not sure they would make me faster. Working on that.

From Sasha Pachev on Tue, Oct 21, 2008 at 18:17:24

The report from your marathon suggests the aerobic base may be far from maxed out. Also, the fact that your best time is only 4:17 points in the same direction.

However, to know for sure what is going on you need to race a range of distances from 1 mile to the half marathon. Does even have to be an official race, just measure out a course, find somebody who could pace you and yell at you when you slow down, and go for it.

What is odd is that you have been running decent mileage. So this in theory should give you a solid base.

From Snoqualmie on Tue, Oct 21, 2008 at 21:12:37

I have rarely signed up for races less than half-m distance in the past few years because I find it so discouraging, even humiliating. The speed just isn't there. But I can trot along 20+ miles every other weekend and come home smiling. (I have never been injured; I know when I "overtrain" because I fall asleep at the dinner table. lol) I will take your advice to heart, however and try to sign up for more races during the coming months.

One of the attractions for me in the Brad Hudson book was his method for "non-linear periodization," so that I will work on all aspects of my running fitness throughout the training cycle. Since I just discovered the book and since my next marathon is in December, I'm just integrating a few of his workouts in this short time I have to prepare.

I have no structured running background from my youth, as many here do and I often wonder how much that costs me. I am HIGHLY motivated to work hard, but not very talented. Thanks again for all your comments.

From Sasha Pachev on Tue, Oct 21, 2008 at 22:44:42

That is interesting. What do you mean exactly by "the speed is not there"? What times did you get in shorter distances?

In the next few days, go to the track and see what you can do in an all out 100 meter sprint, 200 meters, and 400 meters. When you have the results, send me a message in case I forget to check your blog.

From Snoqualmie on Tue, Oct 21, 2008 at 23:48:09

I'll do those short trials soon. It's so good of you to have a look at my training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.090.000.000.007.09

Objective: Easy to moderate.

Weather: Low 40s F,  wind (Bf. 4-5), clear (another gorgeous starry sky,  crescent moon)

This was one of those mornings I just didn't want to come in. I feel like I would gladly have run another 7 if time permitted.  Just before I came in, the sky behind the black silhouette of the Cascade Mountains was just beginning to glow indigo, but the stars around it were still twinkling.  What a beautiful world.

I began the run with a bit of leg stiffness. This actually made me happy, since I was hoping to feel some effects from yesterday's hill sprints.  After about 10 minutes my legs felt great and continued so throughout the run, with one exception: a little stretch beginning with the hill climb from Crestview, perhaps more evidence of yesterday's good work. 

Comments
From Carolyn on Wed, Oct 22, 2008 at 10:23:29

It sounds like you had a really great run today. That's fantastic.

I'm interested to see what Sasha says about your hill sprints after you've done the time trials that he asked you to do.

From Meadow on Wed, Oct 22, 2008 at 10:25:25

I love being a little sore after a workout, makes it feel a little more effective.

From JD on Wed, Oct 22, 2008 at 15:13:19

Nice description, sounds like a nice morning to be out on a run. Great job by the way on bouncing right back after the marathon. Your consistency is impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.620.000.000.008.62

Objective: Moderate

Weather: 40 F, light rain (another bad call from the weather service)

15 min. core and weights

I don't know why I put on my jacket this morning, since the prediction was for only a 10% chance of rain.  Those first couple of miles I felt like a real idiot: I did it again, I was too hot.  The jacket came off, and it immediately started to rain. >:(  Once I was cool, I was also wet.  But the jacket eventually came back on and I felt fairly comfortable.  By the way, have I ever mentioned Snoqualmie's Excellent Jacket Tie Method?  If you only partially unzip the jacket, take off the sleeves, then zip it up again as far as you can, you can tie the sleeves and roll the jacket down so that it is a more compact unit around your waist.  Still kind of a pain, but not so floppy.

I'm thinking over my "homework" that Sasha gave me a couple of days ago.  First, I must get to a track. This is not so easy.  I have ruled out weekdays, since 1) I do not wish to spend my running time driving and 2) I am too cautious to go to the school by myself in the pitch dark.  It is not safe.  I might think about inserting the time trial into my long run this weekend, in which case I would use the long trip to the school and back as my run. 

One of Sasha's questions to me has been on my mind: "what do you mean by "the speed just isn't there?'"  The short answer is "I'm pathetically slow despite all my hard work."  But since we were talking about mileage and aerobic base, I have been thinking about my mileage goals and wondering about what more miles can and cannot do for me.  I would like to increase from my 55-60 range to a 65-70 range, but I think I need to get faster to achieve that, since I'm out of time.  But here is the point.  To run that 55-60 I am spending 9-11 hours on the road per week.  If I were a faster runner, and my average pace for daily running was, say, 6:30 instead of 10:30,  9-11 hours at that pace would put me up near 100 miles per week.  If my reasoning is correct, I am putting in decent time but "the speed just isn't there."  It goes back to the bell curve concept that I discussed about a month ago. I'm on the high side for effort, but the low side for results.   

In spite my seemingly endless whining about all this, I do believe improvement is coming - albeit slowly.  I am so fortunate to not be injury prone and to absolutely adore running.  I know I need more intensity, but because of my age I have to take it in small doses to make sure I don't crash and burn.

Sorry this post is so long, but I don't want to forget to mention an incredible story I heard about.  Arien O'Connell ran the fastest time at the Nike Women's Marathon, but was denied "winner" status because she did not sign up in the "elite" category. (She was the only sub 3 runner.)  Nike has since made her "a winner," but not "the winner."  The two stories are here and here.

 


Comments
From Dale on Thu, Oct 23, 2008 at 11:34:11

Glad I'm not the only one calculating the time versus distance thing.

So it sounds like you really need some help with your running economy (efficiency at speed). The three things that've worked for me are: 1 - Strides and 2 - Leg/Core muscle strength, 3 - Mental. Running a set of 15-20 second strides 1 or 2 times/week where you focus on running fast and form helps you figure out what "right" feels like and improves your economy. Leg/core muscle strength helps you feel like you're not going to crash like you've ridden your bike too fast when you run fast. The Mental thing is not getting into the mindset that speed faster than your normal (easy) pace are "too fast". Easy to feel like you're running "too fast" when you've really just gotten faster and that's now normal, but your brain holds you back. Maybe the last one is just me....my two cents, in this economy probably only worth 1/2 a penny!

From Carolyn on Thu, Oct 23, 2008 at 11:40:37

I worry about time versus distance as well. For those of us who don't run Sasha speeds, putting in lots of miles takes LOTS and LOTS of time.

I don't know how to help you with your speed, but I'm hoping to learn something from whatever Sasha tells you.

In any case, you're my running hero.

From Snoqualmie on Thu, Oct 23, 2008 at 12:26:33

Dale - thanks for the input!! Strides have always mystified me. So, you speed up, speed up, go really fast for a 10-20 seconds, then cruise back down to normal? I like running fast, but I get badly winded very quickly at "Strides" pace. I think I put some in once a week on an "easy" day. Does that sound right? The leg/core strength seems a little easier for me to get a handle on - ie what kind of work to do. The mental thing, hm - I don't know. I'll have to think about that one.

Carolyn - you are so kind to give me hero status. I don't think I deserve that, but thanks. It often seems like you and I are on the same journey.

From Carolyn on Thu, Oct 23, 2008 at 12:28:13

I'm chasing you up the bell curve.

From Dale on Thu, Oct 23, 2008 at 12:36:08

Up front admission.....I tend to run Strides too hard! This site explains them pretty well (http://www.runquick.com/corcorn/strides.html). The important part is to focus on good form and stay relaxed...can't do that if you're running all out. If you're getting winded, cut the duration a bit....I find myself just starting to breath hard towards the end of the Stride. I've always been told to start Moderate and accelerate thru the Stride so that the last few seconds are at the fastest speed you can maintain while relaxed, emphasis on relaxed.

Your hill work will help with economy and strength as well.

From Kelli on Thu, Oct 23, 2008 at 13:11:32

I have no advice aside from just keep plugging along and you will get there!! You are doing great, you do not quit. I am all for experimenting with different things becasue we are all different!

Good luck and thanks for sharing that story about the marathoner. Kind of silly, I think, to not let her be THE winner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

Objective: Easy

Weather: High 30s F, clear, slight breeze (Bf.1), frost on cars, starry sky w/ crescent moon

15 min. core and weights

Every day is a new beginning, and thank goodness for that.  Sorry to sound like a motivational poster, but I had an unusually and unexpectedly stressful day yesterday and ended up raiding the Halloween candy.   I don't eat a lot of sugar; it doesn't agree with me. So what was meant to be a comfort just ended up making me even crankier and I woke up today with a sort of "sugar hangover."  Today I reform!  Good food and clean up the messes of yesterday's disappointments.  I'd love to start the weekend with a clean slate.

My mileage seemed a little low until I remembered that I have a long run on Sunday, but did last week's long run on Saturday. I'm now nearly 3 weeks past my marathon day, so I guess I'm officially out of the "recovery" stage.  I'm still being a little careful though.

Thanks again to Dale for giving me the link yesterday to the info about strides.  I was planning to try it this morning, but it will have to wait until next week.  Today was all about getting the miles done.  And I actually did enjoy it after the very long warm up period. 

Comments
From Carolyn on Fri, Oct 24, 2008 at 10:28:44

I didn't eat so well yesterday, either. Let's hear it for new days. I'm still trying to lose some weight and whenever I have a bad day, I just figure I'll start again and do better the next day. Thanks for the reminder.

We haven't bought Halloween candy yet. I'm putting it off as long as possible. Actually, the kind of stuff we get for Halloween doesn't appeal to me much anymore. Also, we're going to give out certificates for a free Tae Kwon Do lesson that we're getting from our Tae Kwon Do sabumnim. We'll give out a treat too. And I've got to come up with Halloween costumes, at least for my little one. I better get crackin'.

From jefferey on Fri, Oct 24, 2008 at 11:27:20

Wow! You just keep piling on the miles so soon after your marathon. You are the (Wo)Man! Nice work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.253.000.000.0019.25

Objective: Endurance + bit of MP

Weather: Started out in the 30's with some fog, very frosty.  After the sun came up the wind turned and became quite strong (Bf. 6-7), warm and cool pockets in the neighborhood.

I felt very sluggish today, so yay for me on running the miles I intended to run.  My intention to run about 10 of them at MP was quickly dashed by my tiredness, but I did get the 3 at least.  Things got really slow towards the end when I was all tuckered out from the wind, but I'm so proud of myself for staying out and finishing the job. 

That wind! Wow.  It was so strong up in Deer Park that when I was running into it I felt like I was on a treadmill.  Running, running, and going nowhere.  But in the interest of positive thinking, I shall list 5 things that were good about today's jaunt in the wind: 1) it felt playful at times, 2) it wasn't raining, 3) I didn't have to handle it in the dark today & the sight of the fall colors in motion was a visual treat, 4) when the sun came out the wind kept me cool, 5) I believe it makes me stronger, physically and mentally.

Thoughts about calendars:  1) In my personal, paper running log, I always count my weekly mileage starting on Monday. That way I get the long run included in a one-a-week fashion,  whether I do it on Saturday or Sunday.  According to that reckoning, I ran a little over 56 miles this week. Not bad for week 3 after a marathon! 2) I see I've got 6 weeks until CIM.  I hope I can get some intensity packed into the next 2-4 weeks.  But I am determined not to stress out too much over this race.  I am shooting for a happy day above all else. 

And finally, here is your random tidbit about wind, trees and autumn.  Just skip this if you already know all about the botany of trees; I like to think about this stuff on days like today.  The strong winds of autumn actually help a tree in its task of moving vital nutrients from the leaves down into the roots for winter storage.  When triggered by shorter days, cooler temps and other atmospheric changes, the tree sends hormone-like chemicals to the leaves to signal "time to store up."  One side effect of this chemical is the autumn color that appears in the leaves.  As the wind bends the branches, the slow progress of nutrients to the roots is assisted.  And in spring, the winds will help nutrients return to the top for new growth.  "To every thing, turn, turn, turn..."

Comments
From Carolyn on Sun, Oct 26, 2008 at 14:48:46

Way to stick with it today! It sounds like you got quite the workout.

And I know nothing about the botany of trees, so thanks for sharing.

From JD on Sun, Oct 26, 2008 at 18:36:29

Great run. You are looking very strong! Thanks for the info about trees and wind. Autumn is in the top four of my favorite seasons.

From jefferey on Mon, Oct 27, 2008 at 12:18:04

Nice work! Big miles on a really windy day. Keep it up and I can see a great run in your next marathon! By the way, sorry you had to miss the pizza, it was pretty darn good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.000.000.004.04

Objective: recovery run

Weather: Mid 40's F, clear starry sky, breezy (Beaufort 2-3)

15 min. core & weights

A nice run.  It's great to have an excuse for my slow pace sometimes.  I was surprised that my legs felt as good as they did this morning.  Last night I felt kind of bashed up.  Sleep is amazing.

Comments
From Carolyn on Mon, Oct 27, 2008 at 09:55:34

I agree. It's always nice to have an excuse for a slow easy run.

By the way, what do you mean when you say Beaufort 2-3?

From snoqualmie on Mon, Oct 27, 2008 at 11:25:34

That's the wind measurement scale invented by Sir Frances Beaufort in the early 19th century. Each point on the scale has a corresponding description, such as "leaves in constant motion," raises a flag," "white caps form on seas," etc. So a layperson like me can describe wind speed accurately without knowing the mph. You can google it to get the descriptions; it's pretty useful.

We're all about the wind here from October to March. My neighborhood is situated at the end of a sort of funnel, the Snoqualmie Pass. It cuts through the Cascade Mtns which separate the very different climates of Eastern and Western Washington. On the east side it's very dry and sunny with extreme cold and hot in the winter/summer; the west is wet and temperate by comparison. Between Oct. and March, every time we on the west side are finishing up a stretch of clear weather, the pressure differential and the shift to low pressure makes the wind come screaming through that pass. It's a tight squeeze, which makes the wind even stronger. The pass opens into the Snoqualmie Valley, and up here on the Ridge we get blasted. Anyway, I get tired of saying kinda windy, real windy, sorta windy... so I have my Beaufort scale handy.

From Carolyn on Mon, Oct 27, 2008 at 11:34:56

Thanks for the explanation.

I had the local news on this morning and they said no wind, and then I walked out the door and got hit in the face with a gust of wind. Granted, I live quite a distance from the t.v. studio and the airport, where they take measurements. And I have to agree that wind was not a factor on my run.

I guess this time of year wind and rain are your big issues while cold and (eventually) snow are mine.

From JD on Mon, Oct 27, 2008 at 21:12:30

Ahhh...sleep!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.490.000.000.308.79

Objective: Moderate pace + strides and pushing pace on hills

Weather: Low 40's F, mostly clear, starry sky, weird pockets of warm air about

20 min. core & weights

Tis the season for scariness, and I had my share this morning.  Around 5 AM I was headed out Carmichael in very dark, deserted conditions when I heard a bunch of coyotes howling nearby.  There is a green belt along that road, and they were off in those woods, howling their heads off.  I am sure braver country folk will scoff at this,  but it absolutely made the hairs on my neck stand up.  I kept hearing them off and on as I navigated The Heights neighborhood, trying to stay as far away from the wooded area as I could.  I know they are pretty harmless and frightened around humans, but all alone out there in the dark it felt threatening.  Coming back down from that neighborhood I had to pass the wooded area again when I saw.... (cue scary music) two sets of eyes! glowing in the reflection of my headlamp.  SO. Scary.  I feel pretty stupid now. I actually waved my arms at them, like Omar Sharif did to the wolves in Dr. Zhivago.  What a dork.  They turned out to be two small deer, probably out on the edge of the wood trying to stay away from the coyotes.  After that I could at least laugh at myself.  But soon afterwards I passed a couple walking their dog and asked them "did you guys hear those coyotes?"  They replied "yes! Wasn't that scary?"  So,  I'm not alone in my little primeval fear.

Aside from coyote induced adrenaline, I did feel very strong and energetic today. The stars were gorgeous and I had a nice run.  After about 5:45 there were a ton of runners out today. Many more than usual.  Hope they last; it's nice to have company but this good weather will not hold for long.

Comments
From Dale on Tue, Oct 28, 2008 at 09:41:04

Thanks, I got a good laugh from this one! Those deer can be frightening! Look at the bones!

Nice run!

From snoqualmie on Tue, Oct 28, 2008 at 09:48:30

Yes, it's cracking me up too, more and more as it moves further into the past. I can just see me making a fish tale out of it... "There were 12 of them. HUGE beasts, circling me. If it weren't for my prodigious running speed I never would have escaped..."

From Carolyn on Tue, Oct 28, 2008 at 10:13:44

Watch out for those deer!

I stick to the roads and stay away from the green belts when it's dark. I'm afraid of running into man or beast with bad intentions in the dark abandoned green belts. Also, it seems colder in the green belts than near the buildings.

Congratulations on a great run. So I see you're trying the strides. How did that go?

From snoqualmie on Tue, Oct 28, 2008 at 10:54:26

Strides... I wasn't crazy about them. But I only did 4. It felt a lot like the hill sprints but with less intensity. They made me extremely breathless but didn't seem challenging at all to my legs. I am not sure they're as valuable as the hill sprints for me, and I think the hill sprints accomplish many of the same goals.

From Dale on Tue, Oct 28, 2008 at 11:07:37

Don't give up on the Strides...you really shouldn't feel them in your legs and they shouldn't feel challenging. They should help teach you to run fast with good form while staying loose and relaxed, which helps improve your running economy. It's one of those drills that doesn't feel physically challenging and that's okay. The challenge is to stay loose and relaxed at high speed. But they do help so I'd recommend sticking with them!

If you're feeling too breathless, make sure you fully recover between them and maybe cut down the length/time of each stride by a little bit.

From Kelli on Tue, Oct 28, 2008 at 13:53:38

That would have scared me to death!! LITERALLY!!! You are very BRAVE.

Great job today!

From snoqualmie on Tue, Oct 28, 2008 at 16:16:24

Dale - maybe I ran them too fast.

From Dale on Tue, Oct 28, 2008 at 16:18:18

If you feel like you are straining, your running them too fast. If you feel fast but in control and relaxed, they're just right. It takes a while. I'm still working on mine :)

From JD on Tue, Oct 28, 2008 at 19:49:43

Those coyotes were just cheering you on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.000.000.006.27

Objective: Easy run, finishing with 8 hill sprints.

Weather: Mid 40's F, Cloudy, breeze (Bf. 2)

15 min. core & weights

Pleasantly uneventful run.  I think I am ready for a steeper hill for those hill sprints.  Furthermore, I went back and looked through Brad Hudson's book ("Run Faster"), which is where I learned about hill sprints and compared his instructions to the advice that Sasha gave me last week.  I concluded that the two approaches are not using hill sprints in the same way.  In particular, Sasha recommends timing the sprints and ceasing when the runner begins to slow down.  Hudson, on the other hand, seems to view them more like strength/resistance training for the legs.  For the latter approach, one certainly would not cease when the sprints get slower, any  more than one would put down the dumbbell when biceps curls get hard to do.  Quite the contrary, as it is those last reps that build strength.  I don't think I am slowing down much at all during my hill sprints, but I was just thinking about the two different points of view.

A friend and I have been talking about the influence of body weight on performance.  I am in the top quarter of "normal" range on the Met Life Weight Charts and I think I will try to move down to the lower end.  As a runner, I really should not have extra weight, but I think I've been telling myself that at my age (dreadful words, eh?) I cannot be thinner.  Well, that might not be true.  I have not been unhappy with my weight from an aesthetic point of view, but my friend and I were discussing how much weight affects performance and whether losing a little weight makes a difference.  The thing is, training programs and running books have very little to say about this.  With all the media coverage about eating disorders, I think people might be afraid to talk about being thin.  Thin is Dangerous. "You'll be underfueled," "you'll risk Amenorrhea," "you're health will suffer."  Pardon the rant, but why is it ok to come out and criticize a reduction of body fat when it is so clearly taboo to say "gee, you have really put on weight! Don't you realize how bad that is for your health?"

P.S. Could someone tell me more about the Shoe Manager.  I entered my shoes yesterday, but I'm not sure how the updating works.  Do you have to add up each addition to the mileage separately? It doesn't seem automated, but I think I've missed something. Thanks.

Blue Nike Structure Triax 11 Miles: 6.27
Comments
From saamijeff on Wed, Oct 29, 2008 at 10:26:05

I have read that each extra pound over ideal weight can cost as much as two seconds per mile in a long race. I think this is probably too high but none the less the idea seems sound. I too am in the 50+ crowd and am a few % over ideal weight. I am trying to lose a few ponds before Seattle. We will see then if it makes any noticable difference.

From kelsey on Wed, Oct 29, 2008 at 11:57:51

Honestly, I think that when someone runs as much as you do and eats fairly healthy (emphasis on fairly, I think being too strict is a bad thing!) your weight comes to what it should be. If you can go out and run 8 miles and you're not eating fast food all the time, I feel your body finds some kind of equilibrium... a happy place! If you felt like your times were being affected or you wanted to look a little better in your bathing suit you could take a look at your diet and see where maybe you could make some improvements, but I bet you are just where you should be "at your age" :)

From Carolyn on Wed, Oct 29, 2008 at 12:00:14

I am down about 55 lbs. from my peak weight a year and a half ago. I am at the top of the medium frame range for my height on the Met Life tables. I would like to lose 10-15 more lbs.

People express incredulity when I tell them I want to lose more weight. And I have one friend who is afraid I will become anorexic. I am so NOT anorexic.

In any case, I am working on the additional weight loss and hope that it helps my running.

Thanks for the link to the article. Very interesting.

From Carolyn on Wed, Oct 29, 2008 at 22:55:57

For Shoe Manager, just enter the distance that you ran with the shoes that day in the field for the shoes that's just below the regular distance and sleep time fields. It is automatically added to the running total for the shoes, which began with the distance you put in for the shoes when you first added the shoes.

I hope that makes sense. That's the way it seems to me to work.

From walter on Wed, Oct 29, 2008 at 23:34:57

Wow, top of the mileage board! Here ive been in Marathon land (Boston) for the last 5 days and didnt run once! (partially from my back problem) And youve been ripping up the state of Washington! Very nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.004.850.008.10

Objective: Tempo workout.  2.25 mi w.u. + 9 x (3 min @LT w/ 2 min walk/jog b/t) + 1 mi c.d. 

Weather: Mid 40's F, cloudy, calm

First of all, thank you Carolyn for explaining the shoe thing.  There it was in front of my face and I didn't even see it.  I was hung up on the little "update" button I saw on the Shoe Manager page. Still not sure what that one does.  I'm so happy it's an easy entry!

Great workout today, especially considering how sluggish I felt at first.  I actually only meant to run 8 repeats. The ninth came about because I misunderstood the beep on my Garmin and thought I had one more to do.  If you select "manual cooldown," it really should start that immediately after the last rep, but instead it gives you another "rest" period, then beeps for the cooldown.  That was just too illogical for my brain at that hour and I thought "oh, I've got one more."  Then it seemed to be going on a bit too long and I figured it out.  So my ninth rep was actually near 5 minutes.  Better workouts through stupidity. ;)

Red Nike Structure Triax 11 Miles: 8.10
Comments
From Carolyn on Thu, Oct 30, 2008 at 10:04:54

I got a chuckle from your "better workouts through stupidity" comment. It's like a couple of days ago when I thought I had taken a wrong turn and so turned around, and then realized I hadn't taken a wrong turn and so turned around again. My stupidity just added a little extra distance.

I'm glad I was able to help with the shoe thing.

I see that you do tempo runs differently than I do. I've just been doing 3-4 miles of sustained harder effort, rather than the 3 minutes @ LT with 2 minutes walk/jog between. Should I be doing it your way?

From jefferey on Thu, Oct 30, 2008 at 10:47:09

Way to power through and great tempo run. I usually go down to centennial field in snoqualmie to do my tempo runs. It's easier on the flat surface, not these rolling hills and I hit the snoqualmie valley trail which is softer on my joints.

From Kelli on Thu, Oct 30, 2008 at 14:11:26

Hey, it is good when stupidity is on your side!! great job today!

From snoqualmie on Thu, Oct 30, 2008 at 18:48:18

Carolyn,

As far as I know there are many valid ways to do tempo runs. I get many of my workout formulas (like today's) from Daniels, Pfitzinger and Hudson (my new best friend). So funny about your "stupid" advantage run. Maybe we need a new motto: "I meant to do that."

Jefferey,

I'll bet Centennial Field is a great place to run. I have to stick with the Ridge or give up a bunch of running time to driving.(DH leaves for work and I've got to take over parent-at-home by 6:40.) Also, I'm afraid of the dark. But yeah, tempo runs through the hills are miserable. A lot of the time I do "laps" around Kinsey and Ridge in the flat part just to have some consistency. I've only been on the SVT once, with DH and DD on bikes and me running. Should do it again; that was so fun.

From marion on Thu, Oct 30, 2008 at 19:12:37

Nine is a lucky number :) Right? Great workout! I love how we just die for our technology! LOVE/HATE!! :) Best of times, the worst of times!

Isn't running the BEST!!!

From jefferey on Thu, Oct 30, 2008 at 20:29:36

This year was especially good for bunnies hopping everywhere on the trail in the morning especially, but also the evenings. Saturdays are great days out there. I see a lot of families biking and/or walking. The marathon plan Sean set up for me had me doing 7 and 8 mile tempo runs at times. That was tough!

From Tina on Fri, Oct 31, 2008 at 22:17:30

I'm glad I'm not the only one who has made that very same Garmin mistake!

I found your blog from the running times forum. Your name there, snoqualmie, caught my eye because we're planning a trip to Seattle - I'm running the marathon in November. : )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.570.000.000.007.57

Objective: easy, but with highest leg turnover w/out stressing

Weather: Upper 50's (weird!), some light rain, occasional light wind (Bf. 2)

15 core & weights

Whoa. Where did all this warm air come from?  Good thing I had some raindrops available for cooling. 

Fun workout.  Now October running is finished and I see I've done pretty well at my goal of recovering quickly and getting my mileage back up by the end of the month.  I have a very short time now to sharpen whatever can be sharpened before CIM. I will follow Dale's example and try an abbreviated taper.

Did anyone see the article on Constantina Dita in Running Times? My issue just arrived yesterday.  It was very interesting.  Happy Halloween;  stay safe. :)

Blue Nike Structure Triax 11 Miles: 7.57
Comments
From marion on Fri, Oct 31, 2008 at 09:16:18

Great workout! So did you avoid the stress?

From snoqualmie on Fri, Oct 31, 2008 at 09:23:59

Didn't quite put that right, did I? How does one say this in under 5 words? "I kept my cadence as high as I could without making the run into a non-easy workout, while trying not to be all choppy and stay loose." :)

From marion on Fri, Oct 31, 2008 at 09:52:23

Sounds very complicated, but you described it WELL ;) Sounds like you accomplished it! :)

From Dale on Fri, Oct 31, 2008 at 10:51:29

Crazy weather. Yesterday I was feeding the woodstove all day. This morning I got up and wondered who broke into the house and kept it going all night long!

Great, now I'll feel responsible if your taper doesn't go well :). One thing I noticed was when I felt fresh during the taper. Usually, by week 2 (of 3), I'd start feeling fresh and then sluggish week 3. With the 2 week abbreviated taper, I didn't start feeling fresh until about Friday (before Sunday's race), never feeling truly fresh (or sluggish). Unfortunately, if I would've been still tired Friday and Saturday, there wouldn't have been much I could've done at that point, but it worked out for me.

I guess my point is to start paying attention the final week, and take an extra day or reduce extra mileage if you're feeling particularly fatigued and you think you need it. I really hope this works for you!

From Carolyn on Fri, Oct 31, 2008 at 12:12:39

We're unseasonably warm here as well.

Congratulations on getting your mileage back up. You are a great example.

From snoqualmie on Fri, Oct 31, 2008 at 12:39:41

Dale, don't worry about it. (But you did make me laugh out loud.) I want to follow the same general rule as you did because I relate so well to what you said. Feeling fresher and fresher, then on week 3 feeling like a slug. I think it will help with my out-of-control anxiety levels as well to stay with my "normal" schedule just wee bit longer. I do like taking 2 full days off before marathons, and I think I'll feel better about doing it if I've kept my intensity high while reducing with 25%, 50%. If it doesn't work out, I'll just have my lawyer call you. ;)

From Dale on Fri, Oct 31, 2008 at 12:43:32

Great. Now I've got to put a legal disclaimer on all my blogging statements!

From Mark on Sat, Nov 01, 2008 at 16:21:32

Great week of training and a great month as well. I'll be excited to find out how CIM goes. I've been interested in that race for a while since I saw an article about it someplace, looks like it could be pretty fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.200.000.000.0022.20

Objective: Endurance, mental strength, negative splits.

Weather: High 40's F, breezy at times (Bf. 2-4), wall-to-wall rain until mile 18, showers and sunbreaks after that. 

I wish I could tell you that my new Asics Storm Shelter Jacket kept me dry today, but no jacket made of anything more breathable than tarp would have done that.  I think I was pretty dry for about 90 minutes and then it started to get saturated and the water came through.  I would not try racing in it unless the temps were at least 10 degrees colder with rain, but I was pretty comfortable for most of this long, slow run.  

I don't usually run with an iPod. In fact, it's quite rare for me these days.  But today was my first real weather-challenged long run of the season, and I really wanted to have a positive experience so I did plug in to my tunes. Almost right away, I heard Jo Dee Messina's "Bring on the Rain" and knew I had made a good choice.  "...cause tomorrow's another day / and I'm thirsty anyway,/ so bring on the rain."  I loved hearing songs like "Heat Wave" while the rain tapped its rhythm on my head,  and some Hawaiian music that I took from my DD's Lilo & Stitch CD, reminding me of warm places.  I struggled up a hill to "Give Me One Moment in Time" and flew down a hill with the theme to Chariots of Fire.   But mostly, it helped keep my mind off the rain and how soaking wet I was.  I almost lost my will to finish the workout once, when I stopped in the bathroom around mile 14 and felt just how thoroughly wet my clothing was.  It took a great deal of self-talk and Garth Brooks' "Standing Outside the Fire"  to get back on track after that, but once running again I was ok.

I had a bit of a mental breakthrough today, regarding my goals for the next few long runs and my upcoming marathon in December.  You may have noticed I'm changing the heading for my blog: positive thoughts, negative splits. That comes from a story I read once, though I cannot recall where. I have never run a negative split marathon, and up until today I had never run a negative split long run (over 18 miles).  I think it might be the only principle that might truly keep me from going out to fast and fading in the end.  The first part of the strategy is to work on what Dale was talking about after his marathon: keeping your courage up and practicing the self-encouragement that keeps the pace up at the end when you are tired.  The second part, at least for me, is going to be telling myself I will be happy with any finish time at all providing I try to get a negative split.  That would mean I have to really assess how I feel by mile 4 or 5 to judge what pace will work for negative splits on that day.  Like today, I had to really hold back, even swallow my pride and walk parts of the steepest hills in the first half to save my legs for later.  It worked though.  I feel like I'm on to something. 

Blue Nike Structure Triax 11 Miles: 22.20
Comments
From JD on Sun, Nov 02, 2008 at 17:06:19

Wow. Snoqualmie, you're awesome! You're the toughest runner I know (though, I know you only virtually). Nice job today. Sheesh, over 22 miles in pouring rain...

From Dale on Sun, Nov 02, 2008 at 17:32:59

22 miles in this mess? Wow! I even bailed on cutting up more firewood today because of the downpour.

I like Pete Pfitzinger's philosophy of long runs paces.....the first half should be about 20% slower than your MP and the second half should be about 10% slower. It teaches your body to negative split, helps you stay slower in the early miles, and toughens you up in the later miles. So your negative splitting practice is right on track. Keep it up!

From Carolyn on Sun, Nov 02, 2008 at 18:14:28

Way to go! You are absolutely amazing!

From snoqualmie on Sun, Nov 02, 2008 at 21:34:58

JD- thanks. I'll confess, I was hoping someone would say something like that. It kept me going at times to know I could brag on my blog. Shameless.

Dale- I don't think I was quite down to 10% on the second half, but I did go negative! I kept thinking of so many ways in which this approach will help me. Better muscle recruitment, better psychological attitude, learning to really expect a faster pace later in the run (seems like that would be miraculous, but I believe!), having a more interesting strategy for long runs-- and other similar thoughts. It was a real forehead smacking experience.

Thanks everyone for giving me pats on the back. It's one of the best perks of blogging. :)

From jefferey on Mon, Nov 03, 2008 at 00:14:57

What time were you out there? That was some really heavy rain a few times. Great job to tough it out! I wimped out and used the tread on Sat. and I will brave whatever we get on Mon.

From Snoqualmie on Mon, Nov 03, 2008 at 08:20:33

I was up your way twice: once at about 7:30 and again about 11:00.

I think that the next time I have to do a long run in the wet I will just plan to swing past my house midway and quickly change into dry clothes and new socks/shoes. No rule we have to suffer, right? :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.570.000.000.004.57

Objective: recovery

Weather: 47F, light wind (Bf. 2), some light rain

20 min. core and weights

Oh, that first mile.  It was harder than yesterday's last mile.  Still, it was great to get out and move, as always.  

How is everyone liking the time change?  I dislike DLS time very much and am glad to get back on the "true" time.  But my inner clock yelled "bedtime!" at 8:30 last night and I was so tired from the morning workout that I just gave in.  DD loves to play mommy and tucked me in. 

Red Nike Structure Triax 11 Miles: 4.57
Comments
From Carolyn on Mon, Nov 03, 2008 at 10:30:59

I like the change off of DST. The change onto DST in the spring kills me.

My 11-year-old son woke up at 6:00 this morning blaming DST. I was able to get up a little easier at 5:00 than usual, but I know it won't last. Also, I could run without the headlamp this morning, which also won't last.

Way to get out and run after that awesome long run you did yesterday.

From Dale on Mon, Nov 03, 2008 at 11:02:47

I could live without DST. Actually, I did for a while living in Arizona :).

Getting out and running the day after long runs really helps your recovery and teaches you to run while tired. The former will help you run better tomorrow while the latter will help in the late stages of your marathon!

From saamijeff on Mon, Nov 03, 2008 at 12:54:40

I was going to take the day off today. Your run today after a 22+ mile run makes me feel guilty. That is another value of this blog.....there are a lot of other people that are working very hard on their running. Reading about the hard work of others helps motivate me. Great run yesterday.

From jefferey on Mon, Nov 03, 2008 at 13:56:00

Felt much better running in the light!! Of course you run at 4:30 in the am so you don't get to enjoy it that much. Are you going to run the turkey trot or are you volunteering?

From Kelli on Mon, Nov 03, 2008 at 15:06:12

I agree on DLS. It was hard to convince my kids it was time for bed when it was dark---they are all getting to smart and could read the clock time. Then, they all got up EARLY this morning. I guess that was nice as we were not rushing around, but I wanted to enjoy the perk of "falling back" and get some extra sleep!!

Great running yesterday and today!! You are amazing, really! i am always so impressed by what you do and then how you break it all down for your blog readers.

From snoqualmie on Mon, Nov 03, 2008 at 17:33:13

Saamijeff- I feel the same way about the blog. So much inspiration. I also "hang out" on the marathon forum of the Running Times website. Those folks are extremely hard core. Very inspiring.

Jeff- I plan to volunteer at the Turkey Trot.

Thanks everyone for encouraging me. That reminds me... did anyone else read the Running Times editorial this month, about how they say "bon courage" instead of "good luck" in France? I love it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Objective: General aerobic w/ negative splits

Weather: 40F, heavy rain.

It's time to abandon false hopes. This new jacket is not in any way "waterproof." It is a very comfortable, good looking, overpriced wind breaker.  I no longer have the tags, but I do have my receipt and I think I will call up Footzone this morning and ask them if they will give me my money back.  As soon as it dries out.   Then I will call Super Jock N Jill in  Seattle, where I trust the staff completely, and ask if there is any jacket on the market for running that is truly waterproof.  It will be worth two hours of round trip driving if they've got one. Otherwise I shall have to make peace with my big, non-breathable, loud swishing bicycle jacket. 

So, random positive thoughts about today's run:  I did achieve a nice negative split. I saw a beautiful, large buck on Carmichael who ran with me on the opposite side of the street for about 2 blocks. (More accurately, I ran, he trotted; he didn't like my presence but would not veer off into the green belt for the longest time.) My legs felt great today.  I left the house on time for once.  I feel like a superhero for running today.  I can honestly say that getting wet is not hard (to handle I mean); hard is rebuilding strength after letting one's mileage slip over the winter.

Blue Nike Structure Triax 11 Miles: 9.10
Comments
From Dale on Tue, Nov 04, 2008 at 10:49:25

I don't think any jacket is going to really be waterproof. If it was, it wouldn't breathe at all and you'd roast. Face it, we live in the soggy NW and just have to deal with being damp!

So cool seeing wildlife out and about. I just had a young buck walk past my home office window; so neat! Unfortunately, the hunters are out in droves around here (our road traffic easily quadrupled the past month or so), but I've chased them off before and believe I've gotten a reputation :).

Way to get out *despite* the wet and get the mileage in...your legs were obviously thanking you today!

From Carolyn on Tue, Nov 04, 2008 at 10:57:12

Congratulations on the negative splits. I think you are a superwoman for getting out in heavy rain. We really don't get much rain here and I've only ever run in a light drizzle, not a heavy rain. Perhaps my day is coming. If it does, I'll try to run in it in your honor.

From jefferey on Tue, Nov 04, 2008 at 11:05:05

Do you ever slow down? I heard the heavy rain start early this morning and was glad running was not my plan today. Miserable is the word that comes to mind. Not sure how you can see where you're going when it's dark and raining on the hills of Sno. Ridge. Great Job! NOTHING CAN STOP HER!

From JD on Tue, Nov 04, 2008 at 12:01:11

Nice! Now you're running with the bucks!

I like what you said "...hard is rebuilding strength after letting one's mileage slip over the winter." That is the truth, and a helpful reminder/motivator for me to ponder as winter starts making itself at home around here.

Nice mileage this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Objective: Easy & slow, finishing with 8 x 10 sec. hill sprints.

Weather: Dry! :) 38 to 40 F, calm, mostly cloudy.

15 min. core & weights

I felt pretty tired today. It's no wonder, since I was on my feet most of the day yesterday. Here is an interesting question: do runners with desk jobs recover from their workouts faster than people who are on their feet all day?

One reward for all that running in the cold rain has appeared in the east: the first real dusting of fresh snow on the Cascades. Mt. Si looks gorgeous with its newly white peak. I would like to post a photo of it, but it looks like I cannot upload it from my computer; it has to come from a url, like flickr?  

Before:CIMG0369

After:CIMG0378

Here is a paradox.  It is often so difficult to "live in the moment" with regard to happy circumstances, peaceful feelings, etc. But when one is in the middle of a distressful experience, no other moment exists.  It will rain forever. I'll never finish this chore. I will be a slow runner for the rest of my life.  Where is the button to switch those two mindsets?

Red Nike Structure Triax 11 Miles: 6.50
Comments
From Carolyn on Wed, Nov 05, 2008 at 11:10:23

Re: the interesting question.

I am at a desk all day, but I don't know the answer to your interesting question. However, I can maybe do a mini experiment tomorrow. Today I will be at my desk all day like usual, but tomorrow I'm going on that field trip. It's not like I'll be on my feet all day, but I will be up and around more than usual. If I feel like there's a significant amount of being on my feet tomorrow, then I'll compare tomorrow's recovery to today's.

Re: The paradox.

There's a small red button, just down and to the left of . . . Just kidding. I think you just have to train yourself to think that way. Count your blessings when things are going well and baby happy with what you've got. When things aren't going well, count your blessings and remind yourself that this too will pass. I've got something unpleasant on my mind right now and I'm trying to tell myself that in a few weeks this issue won't bother me like it does now and in months or years from now, I probably won't even remember it.

From Carolyn on Wed, Nov 05, 2008 at 11:13:21

Isn't there supposed to be a way to edit your comments? If there is, I can't figure it out. I don't think there's a freudian thing going on that my fingers typed "baby happy" when I was thinking "be happy." I really should proof read.

From marion on Wed, Nov 05, 2008 at 11:51:47

Your paradox is SO ture!!

You can also upload to photobucket too. It's super easy :) I'd love to see the pick!

From snoqualmie on Wed, Nov 05, 2008 at 13:48:19

Carolyn - no problem, I am fluent in Typo. I think it's true that we can train our brains that way, but I also wonder whether we get the opposite kind of training in childhood and that's what makes it so hard. Well, something to think about.

Marion- I don't know about photobucket. I'll have to see if I can figure that out. You'll know I succeeded if you see a picture appear!

From Carolyn on Wed, Nov 05, 2008 at 13:52:38

I suppose that the way your parents dealt with good times and bad times, and the way they spoke about them, when you were a child has an influence on how you deal with them as an adult. But I think it also has something to do with your natural temperament. It's kind of a nature versus nurture thing.

From The Howling Commando on Wed, Nov 05, 2008 at 13:56:34

IS THIS A VIEW FROM YOUR HOUSE?!?!? I AM SO JEALOUS! Holy cow that's awesome!

From snoqualmie on Wed, Nov 05, 2008 at 13:56:56

Woohoo! It worked!! Mt. Si is the peak on the right. Isn't it pretty? A local elite ultrarunner, Scott Jurek, said in an interview that he runs "Mt. Si repeats" -- 4 of them (~3500-4000 feet) -- then soaks his legs in the Snoqualmie River. The trail is on the back side and it's all switchbacks and VERY steep.

From Carolyn on Wed, Nov 05, 2008 at 13:59:43

Awesome pictures! Congratulations on posting them successfully.

I guess the Mt. Si repeats is what makes him an elite ultrarunner.

From Carolyn on Wed, Nov 05, 2008 at 14:03:45

I clicked on one of the photos and went to your Flickr album. Do you knit all that stuff? You are freakin' amazing!

From snoqualmie on Wed, Nov 05, 2008 at 14:08:39

Carolyn -- hahaha! It does make me look like a bit of a fanatic, doesn't it? Actually I am an active member of a huge online knitting community called Ravelry. The only way we can share project photos is through flickr, which is why it's all knitting pictures (like, no family, pets; just knitting). There is also a photoset on there for my daughter's projects, so it's not all mine. lol

HowlingC- This is the view that got us out of Seattle (in addition to several other factors) three years ago. It never gets old. Thanks for the compliment. :)

From Carolyn on Wed, Nov 05, 2008 at 14:10:15

Then your daughter is freakin' amazing too!

From marion on Wed, Nov 05, 2008 at 14:36:13

Those pictures are AMAZING!!! Your knitting is WONDERFUL!!! I have decided that we will come and see you on our family vacation! Are you ready for 8 house guests?

From jefferey on Wed, Nov 05, 2008 at 14:49:37

In the summer I hiked Mt. Si and jogged down the 4 miles. My quads were sore for about 4 days.

The only way it gets better in those pictures is to have a fire going and a cup of hot chocolate in hand. AWESOME! Is that out your front window?

From snoqualmie on Wed, Nov 05, 2008 at 15:01:54

Jeff- We hiked Si once, and I'm not sure I'll ever do it again. I liked going up but coming down was misery. That's from the back of the house. Stop by for hot cocoa anytime.

Marion- Eight? Hm. Are they all house-broke?

From jefferey on Wed, Nov 05, 2008 at 15:07:51

Have you hiked Little Si? It's a lot easier and you still get some nice views at the top.

From snoqualmie on Wed, Nov 05, 2008 at 15:23:02

Yes. Little Si is wonderful. Great for kids too!

From Mark on Thu, Nov 06, 2008 at 12:01:23

Good run today, but AWESOME pictures!

The paradox is a tricky one, however those are just the defaults, to switch them around takes an effort each time, otherwise things revert back to the default. The effort is always worth it.

From Kelli on Thu, Nov 06, 2008 at 15:46:27

BEAUTIFUL!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.570.000.000.006.57

Objective: Leave house. Keep hat on head.

Weather: Strong winds (Beaufort 6-8) and heavy rain.

15 min. core & weights

What a wild ride!  I feel just a teensy bit guilty that I blew off my original objectives of running 9 miles with 5 @ MP, but this is exactly the kind of morning when I would have blown off the whole run last winter.  The sound of the wind, occasionally shaking the very house, kept me from sleeping soundly, so I woke up cranky and belligerent.  Then I lost lots of time repeatedly changing my mind about what to wear (probably subconscious procrastination).  Once I did get out, it was all I could do to just see where I was going and keep my hat on.  The first quarter mile was into the wind on Laurel, then I came back the other direction on Chanticleer and whoosh! Just be sure to pick up your feet and get ready to fly.  It was kind of fun. :)

And in the ongoing search for better winter attire... You'll see in my bio that I had a little jogging phase in the 80's, from which survived my one and only pair of running tights.  I have no idea why I've kept them; until this morning they have not seen daylight since the Reagan Administration.  For one thing, they are an embarrassingly bright shade of blue that only the 80's could have produced. Moreover, I have long felt that running tights are just too immodest, at least for me.  But after Tuesday's experience in the heavy rain, and a subsequent phone conversation about wet weather running with the experts at Super Jock n Jill, I was convinced that I must try tights in the rain.  They worked great.  (Sigh.)  So much for modesty.  But I will be purchasing a pair in black.   I also donned my cycling jacket (instead of the Asics jacket), so I was mostly dry on top and wet but comfortable on the legs.  The cylcing jacket is bulky, noisy and a bit too warm sometimes, but it does the job for the worst wind and rain.

Blue Nike Structure Triax 11 Miles: 6.57
Comments
From jefferey on Thu, Nov 06, 2008 at 11:26:28

I remember last year during one of these big blows that my hat and glasses were blown off. One of the lenses in my glasses came out and flew away and so I ended up searching for 15 minutes and finally ran home only seeing out of 1 eye. At least it wasn't raining that day. Any miles in this kind of wind is like a MP mile8).

Here is a quote from the book "The Greatest Salesman in the World" It's really long but you are doing it so well.

I will persist until I succeed. In the Orient young bulls are tested for the fight arena in a certain manner. Each in brought to the ring and allowed to attack a picador who pricks them with a lance. The bravery of each bull is then rated with care according to the number of times he demonstrates his willingness to charge in spite of the sting of the blade. Henceforth I will recognize that each day I am tested by life in like manner. If I persist, if I continue to try, if I continue to charge forward, I will succeed. I will persist until I succeed. I was not delivered unto this world in defeat, nor does failure course in my veins. I am not a sheep waiting to be prodded by my shepherd. I am a lion and I refuse to talk, to walk, to sleep with the sheep. I will not hear those who weep and complain for their disease is contagious. Let them join the sheep. The slaughterhouse of failure is not my destiny. I will persist until I succeed. The prizes of life are at the end of each journey, not near the beginning; and it is not given to me to know how many steps are necessary in order to reach my goal. Failure I may still encounter at the thousandth step, yet success hides behind the next bend in the road. Never will I know how close it lies unless I turn the corner. Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult.I will persist until I succeed. Henceforth, I will consider each day's effort as a but a blow of my blade against a mighty oak. The first blow may not cause a tremor in the wood, nor the second, nor the third. Each blow, of itself, may be trifling, and seem of no consequence. Yet from childish swipes he oak will eventually tumble. So it will be with my efforts of today. I will be liken to the rain drop which washes away the mountain; the ant who devours a tiger; the star which brightens the earth; the slave who builds a pyramid. I will build my castle one brick at a time for I know that small attempts, repeated, will complete any undertaking. I will persist until I succeed. I will never consider defeat and I will remove from my vocabulary such words and phrases as quit, cannot, unable, impossible, out of the question, improbable, failure, unworkable, hopeless, and retreat; for they are the words of fools. I will avoid despair but if this disease of the mind should infect me then I will work on in despair . I will toil and I will endure. I will ignore the obstacles at my feet and keep mine eyes on the goals above my head, for I know that where dry desert ends, green grass grows. I will persist until I succeed. I will remember the ancient law of averages and I will bend it to my good. I will persist with knowledge that each failure to sell will increase my chance for success at the next attempt. Each nay I hear will bring me closer to the sound of yea. Each frown I meet only prepares me for the smile to come. Each misfortune I encounter will carry in it the seed of tomorrow's good luck. I must have the night to appreciate the day. I must fail often to succeed only once. I will persist until I succeed. I will try, and try, and try again. Each obstacle I will consider as a mere detour to my goal and a challenge to my profession. I will persist and develop my skills as the mariner develops his, by learning to ride out the wrath of each storm. I will persist until I succeed. Henceforth, I will learn and apply another secret of those who excel in my work. When each day is ended, not regarding whether it has been a success or failure, I will attempt to achieve one more sale. When my thoughts beckon my tired body homeward I will resist the temptation to depart. I will try again. I will make one more attempt to close with victory, and if that fails I will make another. Never will I plant the seed of tomorrow's success and gain an insurmountable advantage over those who cease their labor at a prescribed time. When others cease their struggle, then mine will begin, and my harvest will be full. I will persist until I succeed. Nor will I allow yesterday's success to lull me into today's complacency, for this is the great foundation of failure. I will forget the happenings of the day that is gone, whether they were good or bad, and greet the new sun with confidence that this will be the best day of my life. So long as there is breath in me, that long will I persist. For now I know one of the greatest principles of success; if I persist long enough I will win. I will persist. I will win.

Never will I be of concern that my goals are too high for is it not better to aim my spear at the moon and strike only an eagle that to aim my spear at the eagle and strike only a rock?

From JD on Thu, Nov 06, 2008 at 12:37:43

Nice job getting out under those conditions.

From snoqualmie on Thu, Nov 06, 2008 at 12:49:27

Thanks, Jeff, for taking the time to share that with me. My favorite line was: "I will forget the happenings of the day that is gone, whether they were good or bad, and greet the new sun with confidence that this will be the best day of my life."

From Kelli on Thu, Nov 06, 2008 at 15:51:01

"I will persist until I succeed." I love that!!

I LOVE reading your running reports. LOVE IT. You are so detailed I feel like I am there with you (and I wish I was after seeing those great pictures). Winter running is HARD. I have always quit, so this has been an experience for me the last few weeks. I too had to give in to those darn running tights! I HATE tight anything, but I was sold after wearing them once. I feel like a hoochie mama, but oh well---i am a warm hoochie mama!! I found some great tights that are black with a pink stripe down the side. I bought a black under armour shirt, and then all of my pink fleece accessories (a jacket, a vest, gloves, and an ear warmer headband thing). I look darn cute! Go shopping until you can find the cutest tights out there, and then accessorize! You will be loving your cuteness as well!!

Have a good day.

From Dale on Thu, Nov 06, 2008 at 16:21:41

Way to tough it out! We've gotten a bit of wind but no rain so far, so you must be getting all of ours up there :). Just think of all the character you're building with this misery runs!

From Carolyn on Thu, Nov 06, 2008 at 17:37:13

Freakin' amazing.

From snoqualmie on Thu, Nov 06, 2008 at 19:26:15

Kelli - Thanks for the compliment and for the encouragement. Tights, a necessary evil. Thank goodness I run mostly in the dark in the winter months.

Dale - I live a wind tunnel here. But I'm sure you're now getting the same deluge as we are. Same for tomorrow and Saturday I hear.

Thanks everyone for comments of encouragement. This is the winter I'm going to keep my mileage up!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.030.000.000.005.03

Objective: easy, finishing with 5 strides

Weather: 50sF, steady rain and light wind (Bf. 2-3)

20 min core & weights

The rain was not as heavy as yesterday, but plenty of it. I wore the new tights and scarcely noticed getting wet legs until I came in.  With the higher temperature, the challenge was the upper body. If I had been doing any kind of speedwork my cycling jacket would have been too hot.  It has nice vents -- if you are on a bike. For running, they are not positioned very well. 

Today's run felt great. I got a good night's sleep -- what a difference that makes!   I did not want to come in at 5 miles, but I must do my long run on Saturday this weekend (traveling Sunday) so this was a compromise between taking a rest day and having my normal Friday mileage.

I received "Spirit of the Marathon" from Netflix yesterday, and watched about 30 minutes of it before I had to take myself off to bed. So far, I am enjoying most of it. The part where Deena Kastor almost breaks her foot bone sent chills up my spine.  I experienced my usual annoyance at the recommendation of 20 mile max long runs.  Maybe some of you can straighten me out on this issue.  I have never stopped at twenty miles, so maybe I don't know what I'm talking about.  But the 20 mile max rule is so universal and I just don't see how it can work for people.  Here are 12:00 minute pace runners who are going to have over an hour more running when they get to the 20 mile marker.  I did my first marathons using Galloway method, on which I ran up to 27 miles for one race.  I'm not saying that's what everyone should do. It never made me faster, but I always knew I could cover the distance.  I currently try to go up to 23 or 24 miles.  I also notice how many people train up to 20 miles - once! One twenty mile run.  It just sounds like a 26.2 mile recipe for crashing to me.  I do hope I haven't offended anyone, and I welcome instructive comments and other points of view. :)

Another little eyebrow-raiser in the movie was a moment when a coach is talking to the runners in a training group who are about to do a long run.  Maybe I need my ears cleaned, but I think she told them to take "6-8 ounces of water every 15 minutes."  Really? The word "hyponatremia" comes to mind.  Also, "honey-bucket."

Favorite moments from the movie so far:  watching the elites run. Oh so beautiful.  Most of them are so graceful.  They make it look so easy. 

Blue Nike Structure Triax 11 Miles: 5.03
Comments
From Bonnie on Fri, Nov 07, 2008 at 11:30:47

Hi Snoqualmie,

Nice pictures the other day -- what a beautiful place to run and train (despite the cold rain). I was thinking about you this morning - and your "tights" problem/question. When it is cold, but not raining you might look into a pair of 'not so tight tights' - Dean has a few pairs by Sport Hill and I have heard younger male runners call them "sport hills" (popular among men who don't like tights). When it is wet, you are better off (and more comfortable ) wearing tights -- I think the bright blue is pretty cool!!

Regarding 20 mile runs. Greg McMillan - who coaches elite athletes as well as slow people like me - gives all of his workouts/schedules by time and not by mileage. Even his elite athletes do their long runs based on time on their feet (rarely more than 2.5 - 3 hours). When they are training for shorter distances or track then their workouts will shift from duration on their feet to intensity (more workouts, possibly less overall duration); when they are training for marathons then their focus will be less on intensity and more on duration.

For me, and I am not a faster runner, when I work on speed I reduce the overall duration (miles) I run and increase the intensity. Someday I hope to be able to work on both, but I am not sure I have had the lifetime aerobic acummulation to be able to do this - for me anyway -- in order to stay healthy (and work the number of hours my job requires) I can only focus my training stimulus one thing at a time.

Take care, stay warm!

From Dale on Fri, Nov 07, 2008 at 12:36:44

Stay dry up there.....we still haven't gotten any rain here so it's obviously all being diverted!

20 mile long run limits certainly don't work for everyone. Maybe that's one coaches philosophy, but I've gone longer and found it useful. I usually like to get one 24 mile long run in a buildup, and many 18-22 milers (at least 5-6, usually more). In any event, the "hard and fast" rules are usually garbage....maybe they apply for some folks but not everyone. Do what works for you. And stay dry (or at least comfortable)!

From Carolyn in Colorado on Fri, Nov 07, 2008 at 13:05:58

You're really soggy up there. I really admire you for getting out there in the rain day after day.

I've never run longer than a half marathon, but I fully intend to go beyond 20 in the future as I prepare for my first marathon.

I'll have to check out "Spirit of the Marathon."

From snoqualmie on Fri, Nov 07, 2008 at 14:09:42

Bonnie - thanks for the tip. It sounds a bit like my Adidas pants, my winter gear for the past few years. But no good in rain. Your comments about the 20 milers make sense. It doesn't seem like it would work for really slow people though-- just a half hour or so longer than their 1/2 mar time to prep for 26.2? Glad it's working for you though.

Dale- No rain?? Now that's just not fair. You live in the PNW and you must pay your dues! No free greenery. ;)

Carolyn- This is truly normal for us, but every year it takes some getting used to of course. And this is the year I am meeting it head on. No more peaking out at the dark street when I get up, with hope in my heart to see it dry... I want it to be No Big Deal. I think the tights are going to make a huge difference, if I don't die of embarrassment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.976.000.000.0017.97

Objective: Endurance w/ neg. splits and MP miles: 5 @ MP+2 min, 6 @ MP+1 min., 6 @ MP, finish w/ easy c.d. mile.  4 weeks to marathon.

Weather: Low 50s F, some wind, some sun, heavy rain mi 8-12

I am quite pleased with this workout. It was very tough but also fun.  Unfortunately, I fell off my pace during the last 1.5 miles of the MP section.  It could have been the cumulative result of a long, hard week of running, but I think it's more likely that I am too optimistic regarding my goal pace. I'll continue to use that pace for MP running but I will probably add 15 seconds to it on race day.

By a fluke of scheduling (long run at each end of the week) I have unintentionally achieved a weekly mileage PR.  It's nice to see it there but in  my paper log, which begins the week on Monday, my mileage is quite low this week.  It's really a glass half empty, half full kind of situation.  I'm going to go with the full glass. :)  Next week will be low any way you look at it, since I'll be away and I'm not sure how much running I can get in. Hopefully I'll be able to get internet access to blog while I'm gone. If not, I'll fill in the days when I get back. 

Foul weather apparel report: Today was tricky. Not exactly cold, but with the promise of rain and wind I wanted to be ready for it all. This combination worked well: Smartwool socks, NIke tights, thin wool thermal top, nylon vest, gortex hat, Smartwool gloves (on and off). 

Blue Nike Structure Triax 11 Miles: 17.97
Comments
From Carolyn in Colorado on Sat, Nov 08, 2008 at 14:35:37

Congratulations on a great workout! I hope you're not as beat as I am. Have a great trip, wherever you're going.

From Kelli on Sat, Nov 08, 2008 at 14:56:23

Yeah, you hit cold weather running attire jackpot!! That is a great accomplishments on top of your awesome run today and your even more awesome week!!! Great miles girl, and in cold weather, wind, and rain. you are a real runner!!

From JD on Sat, Nov 08, 2008 at 17:50:25

Great workout Snoqualmie. Congrats on the 70+ mile week! Thats a nice milestone and good prep for the marathon.

Have a good week.

From Dale on Sat, Nov 08, 2008 at 18:57:48

Nice run!

Don't discount the cumulative effect of weather and a weekly mileage PR on your ability to hold MP at the end of a long run. Hitting a new max miles definitely wears you out and you probably weren't too fresh for today's effort. Good job pushing through the fatigue.

From Mark on Sun, Nov 09, 2008 at 12:27:24

You have done so many runs it the rain it seems but it doesn't stop you. You're tenacity through the elements is inspiring!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.000.000.008.45

Greetings from the Oregon Coast!  I thought I lived in paradise, but this place is just about as beautiful.  Although I did not run yesterday, I had a about 3 miles of walking on the beach, with some jogging thrown in here and there whenever my DD was willing.  I brought my Aquabelt along as well, so I did about 20 minutes of hard water running too while my DD enjoyed the pool in her own way.  

This morning I only meant to run 6 or 7 miles, but I was having so much fun that I just stayed out.  First I ran up the beach about 2 miles and then back.  With a strong wind from the south, the first part was extremely easy, fast, and a bit too warm.  On the way back I had the cooling effect -- and the challenge of running into the wind on sand.  Nevertheless, I was in heaven, with the waves crashing and the mists on the forested mountains. The weather was perfect -- for me anyway: 50F, beautiful clouds and pockets of fog and mist, bits of blue sky. After 4 miles on the beach, I went exploring in the town of Cannon Beach and the time just got away from me.  It was one of those effortless runs, just playful and full of interesting things to see.  

I don't know how long I would have stayed out if I hadn't had my cell phone ringing with someone from my DH's work trying to find him to call his sister. That's never good news. So I had a "fast finish" and sure enough, my father-in-law had gone into the hospital for emergency colon surgery.  He'll be alright, thank goodness.  But it's all the more reason to treasure the health and happiness I experienced today. 

Comments
From Meadow on Mon, Nov 10, 2008 at 21:04:01

I love runs like that! Sorry about the phone call, but I'm glad to hear FIL is going to be ok.

From jefferey on Mon, Nov 10, 2008 at 23:09:15

We honeymooned down in Gold Beach at my wife's Aunt's cabin(house). Great place!!

My wife and MIL love to collect small stones down by the beach.

From JD on Tue, Nov 11, 2008 at 11:39:46

Sounds like you're in a great place!

From Carolyn in Colorado on Tue, Nov 11, 2008 at 12:09:26

It sounds like a fantastic run. I'm glad you had that experience. You deserve it.

From Solemate on Tue, Nov 11, 2008 at 20:40:38

I love Cannon Beach. Enjoy yourself - wish I were there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.780.002.000.004.78

A run... in parts.  I was all courage this morning, when I decided to tackle the winds and the rain on the beach. Even the 16 minute pace (caused by running into a seemingly gale force wind) didn't bother me too much, knowing I would get the payoff coming back the other way.  But -- what I couldn't take was the painful pelting of the rain drops on my face. It felt like hail.  After just about a half mile, I was back at the hotel, settling for a pool run.  I spent about 30 min. with the Aquabelt, then another 30 just swimming around. I guessed I wouldn't be running today.  But by about 4 PM I thought maybe the wind had died down a bit, so I decided to try the beach again.  Fortunately it was fairly warm out (nearly 60 F), because I do not think I have ever been as wet on a run as I was today.  Though the tide was out, the beach was so covered with rainwater and crossed by little streams from the shore lands that it was impossible to keep water out of my shoes.  The wind blew rain into my jacket vents, down my collar and under the brim of my hat.  

Now, I am not complaining. Really. Except for the brief and painful "facial" of my morning attempt, I had a wonderful time. November is a great time for paradigm shifts.  The question of how wet is wet, how much wind is too much, etc., can be established now while we are still in a fairly good humor and then the storms of winter won't bother us so much.  

And about those threshold miles... I'm on vacation. But there is just no other word for the last two miles, heading into the wind, carrying a couple of extra pounds of water in my shoes and trying to get back to the hotel on a deadline.   

My house sitter tells me there is quite a bit of wet weather back home as well.  We'll be back to it soon enough, and I'll have a whole new perspective on stormy weather. :)

Comments
From Carolyn in Colorado on Wed, Nov 12, 2008 at 09:49:04

You really are the queen of stormy weather. You are so determined to work out in spite of the elements.

I think you're perfectly justified in calling them threshold miles.

Enjoy the rest of your vacation!

From JD on Wed, Nov 12, 2008 at 12:54:05

Nice job Snoqualmie. Have you seen any other runners out there while you were running?

From marion on Wed, Nov 12, 2008 at 13:16:22

Sounds like an adventure ;) Have fun on your vacation! Where are you?

From Dale on Wed, Nov 12, 2008 at 13:29:45

Wow, quite the experience!

From Kelli on Wed, Nov 12, 2008 at 16:12:22

Have a good vacation, and tell the weather to go back to where you came from!!!

How about how cold is too cold????

From snoqualmie on Wed, Nov 12, 2008 at 22:25:36

JD - A couple of people walking their dogs but no other runners. Wimps. ;)

Kelli - I am afraid I'll never really test "how cold is cold," since we rarely get anything below 25 around here. A couple of times each winter we'll dip down lower, and a night in the teens is not unheard of, but nothing like Utah. You'll have to do that test and let me know. :)

From Kelli on Wed, Nov 12, 2008 at 23:41:44

25's is COLD!!!!!

From Snoqualmie on Thu, Nov 13, 2008 at 07:55:48

We don't even do 25 that often, maybe just a few nights in January. Don't you get 20's all the time in UT? You need more wool in your life. :)

From Kelli on Thu, Nov 13, 2008 at 09:50:46

This will be my first running winter, I usually quit! But, yes, it gets cold. We will see if I survive. I have been slowly stocking up on a good winter running wardrobe. We ran in 27 degrees one day last week, but it has mostly been in the 40's---where you peel off layers as you run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.185.000.000.008.18

Objective: 3 mi easy + 5 mi @ MP + c.d.

Weather:  High 40s F.  First half of run dry and calm, w/ moonlight on western clouds, second half pouring rain and breezy (Beaufort ~3).

20 min core & weights

I'm running back at home now.  I thought I'd have a lot more energy this morning since I did not get a run in yesterday, but I felt a bit sluggish.  It's nice to be home, though.

Blue Nike Structure Triax 11 Miles: 8.18
Comments
From Deborah on Thu, Nov 13, 2008 at 10:08:52

Sounds like an eventful run. I think perhaps the rain might have added to the sluggishness.

From The Howling Commando on Thu, Nov 13, 2008 at 11:19:24

Nice run :) I got mine in just before the rain started here.

From Carolyn in Colorado on Thu, Nov 13, 2008 at 11:43:32

So you actually had dry and calm weather for half your run! Woo hoo! I guess that's a glass half full kind of thing, but it seems like you run in rain more often than not, so I'm excited for you to have been dry, if just for a little while.

I sometimes feel like I'm more sluggish after a rest.

Welcome home. Did you enjoy your vacation?

From Snoqualmie on Thu, Nov 13, 2008 at 13:10:03

I had a wonderful time, Carolyn. Thanks for asking! I think I might have the blahs from coming home and facing all my responsibilities again. Also, this morning my DH called my attention to Obama's plan for mandatory national youth service. Several years of involuntary servitude is not what I had planned for my DD and is very disturbing to anyone who loves the US Constitution. How ironic that our first black president wants to implement a form of slavery.

From jefferey on Fri, Nov 14, 2008 at 00:24:33

Glad you're back. Where did you hear about the mandatory youth service? Are you getting excited for your next marathon? I hope to see you on Saturday at the race but I can't guarantee that I will be there. My daughter Tori will be there helping Sean's wife Mara.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.590.000.000.008.59

Objective: General aerobic w/ negative split and form drills.

Weather: High 30s F, dry :) and mostly calm, thin layer of clouds with moonlight coming through.

15 core & weights

A nice run today. The first thing I saw when I went out the door was a little family of racoons in my driveway.  I know they can be a nuisance for many, but I just love them. There was very little traffic this morning and the neighborhood was unusually quiet. Maybe it was just the absence of raindrops pattering; I've gotten used to that. ;)

For my form drills I concentrated on a different aspect of form for a block or two and rotated through a sort of list: cadence, arm swing, belly breathing, heel lift, posture, toe push off, etc.  And by the way, does anyone know what this means: "sinking into the hips?"  It was a line from Marathon Woman by K. Switzer where she talks about having to "sink into the hips" in the latter part of a marathon when exhaustion is setting in.  I don't have time to go find the exact quote, but that phrase has always stuck with me and I cannot figure out what "sinking into the hips" is supposed to mean.  Maybe I'm too literal. If anyone has insights on that I'd love to hear about it.

I want to address something today from yesterday's "comment" section, because I feel it is so important. Jefferey and I were talking about mandatory national service for youths and he asked me for further details.  There is quite a lot on the internet about it, but I like the perspective of this op-ed piece. Regardless of your political party, this is an issue pertaining to our precious Constitution.  I hope I'm not out of line in bringing up a political topic here.  (And btw, another public Congratulations! to Jefferey and his family on the arrival of their new baby girl!)

I'll be volunteering at the local Turkey Trot tomorrow, then one last super-long run on Sunday, which will be 3 weeks from my marathon (CIM).  I don't think I'll taper until the following week however; I'd like to see how a shorter taper works for me and I have nothing to lose since the main goal for CIM is Have Fun, and Run Negative Splits.



Red Nike Structure Triax 11 Miles: 8.59
Comments
From Carolyn in Colorado on Fri, Nov 14, 2008 at 12:08:02

So you were dry today and I was wet. That's a switch.

I read the op ed you linked to. This is an issue I had not heard about before. We'll have to see whether this was just a pipe dream he put forth during the campaign, or whether something actually comes of it. As it is, my kids are already required to do something like 20 hours of community service in order to graduate from high school. In the spirit of full disclosure, I am an Obama supporter.

From Dale on Fri, Nov 14, 2008 at 13:03:04

Hmmm....interesting perspective on volunteerism. I really hadn't considered the ramifications of making it compulsory. I think I'm still for some form of "mandatory" service to our country; IMHO, too many people take the rights and privileges as American's for granted.

From Solemate on Fri, Nov 14, 2008 at 13:54:41

So glad you were dry today.....

I didn't think that Obama meant mandatory volunterism (they don't go together very well,do they?) for everyone, but kinda a throwback to the old ROTC which paid for college tuition. Instead of just the military option, you would have other options of service to the country and the reward would be tutition compensation. Most of our schools require 'service' hours for high school graduation. I am not convinced that is a bad thing - I think too much is taken for granted by today's youth no matter what geographic or economic spectrum they fall into.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.500.000.000.0023.50

Objective: endurance, with hills.

Weather: mid 40's to 50's F during course of run, mostly clear and calm

A lovely morning, with just enough clouds to keep me from whining about the sunshine as much as I do the rain.  I like that middle ground; a few drops -- of rain or sunlight -- are just fine with me. 

On runs which go over 20 miles, there is always a great debate in my mind about Where To Go.  I prefer not to repeat a lot of terrain, and I usually end up doing a bunch of loops, like a four leaf clover, around the central area of my neighborhood. Each loop is anywhere from 3 to 5 miles long. 

But today, I decided to act on an idea I've had for a while. I had already covered the Heights and Palisades neighborhoods and the retail area when I decided to go... (cue dramatic music)... Down The Parkway.  Snoqualmie Parkway is a curvy, 2 mile hill leading to the older, flatter part of town.  I often go up the Parkway in the other direction, but not for so much distance. The advantage of going down to the old part of town is that 1) it's different from my usual routine, 2) it's nice to see what it would be like to live and run in a flat neighborhood, and 3) it adds a nice chunk of mileage (total round trip for that section of the run today was ~8 miles). 

Those are nice benefits, but ah, the costs!  The Parkway descent/ascent varies between a 3% and a 12% percent grade, with the steepest at the top 1/2 mile.  Going down thrashed me, and coming back up thrashed me again.  I'm sure it builds character and all, but the work-to-fun ratio was way out of balance.  At the top of the hill, I still had another five miles to run and they were painfully slow.  No negative split today.  I have to conclude that, on the whole, the Parkway is not worthwhile in a super-long run.   Maybe in 15 miler though...

Blue Nike Structure Triax 11 Miles: 23.50
Comments
From Carolyn in Colorado on Sun, Nov 16, 2008 at 16:59:42

It's good that you tried something new, even though the work-to-fun ratio wasn't what you'd have liked.

I find myself constantly thinking of what different places I could run as I drive around town. I was driving a long a street yesterday and remarked to my husband that I haven't run along that street, but it has a really wicked hill. And it's a busy street with not the best sidewalk, so I may or may not try it some day.

23.50 miles is a long way to run. I hope to be able to do that someday when I grow up.

From Metcalf Running on Sun, Nov 16, 2008 at 17:29:00

Way to go... that is great miles!!

From Kelli on Sun, Nov 16, 2008 at 17:36:58

HOLY COW!!! Great run girl! I am glad the weather was perfect for you. That is a great temperature once you get warmed up and moving (and if you can keep dry.

From Solemate on Sun, Nov 16, 2008 at 17:36:58

Great mileage. I, too, get bored with my routes; especially the w/e longer runs. I love exploring. Sounds like your weather was decent, too. Hooray!

Do you have the 'grade' set on Garmin. How and where? Someday I will master this critter.

From haynes on Sun, Nov 16, 2008 at 20:36:11

Great run. I can't imagine doing multiple loops for a long run. I would get to the 2nd or 3rd loop and quite early. Next week I think I am gonna run down the bike path in my area (15 miles one way) and take the bus back lol. Point to point runs are fun and rarely feasible. I still like how you put objectives to your runs, but my friends made fun of me so I stopped, lol. Ah peer pressure.

From Meadow on Sun, Nov 16, 2008 at 21:05:53

Great job on your run today. I love my Garmin, I can turn down different streets at will, sometimes it works out but sometimes it doesn't.

Welcome to the tapir ;)

From Snoqualmie on Sun, Nov 16, 2008 at 21:14:48

Thanks everyone for great encouragement! I took a bit too long blogging and gasped when I saw the clock -- had to try to "move quickly" - ha - to take a shower and get my DD to her 4H meeting. Just now got home.

Solemate: you choose "set up" in the menu mode and select "grade" for one of your data displays.

I actually had a weird Garmin bug today: my autolap counter (set for 1 mile) got way ahead of the mileage display. In those last couple of miles it was ticking off the miles .75 miles early. I wish.

From solemate on Sun, Nov 16, 2008 at 22:03:46

Thanks re: Garmin. I went to Training 2 to add grade and heart rate since I like time, distance and pace on the default one. Now I just hope it shows up in History.....

From jefferey on Sun, Nov 16, 2008 at 23:52:17

I like to go down the parkway then go to centennial park, it's about a mile and a half. There is water there as well as another park on the way. The loop at centennial is about a half mile. You are so right about that climb at the end of a long run with thighbuster hill that last stretch is a tough one. Nice Job!!!

From jefferey on Sun, Nov 16, 2008 at 23:54:14

Also, the garmin doesn't always reflect the correct mileage on the steeper hills. Go to motion based.com and sign up. I think this site is now owned by garmin. It will update your mileage with the hill corrections.

From Snoqualmie on Mon, Nov 17, 2008 at 08:34:23

Thanks, Jeff! I never heard of that. Great to know.

From Snoqualmie on Mon, Nov 17, 2008 at 08:38:16

Oops. To what part exactly of the site should I go? It appears to be in Chinese (non-techie, here). Maybe it's too early in the morning. I'll look again later.

From jefferey on Mon, Nov 17, 2008 at 10:06:36

Sorry, I didn't type in the whole thing. Here it is. Just glad I didn't send you to one of those "other" sites. My friend Bruce told me about this site. He uses it because he does mostly trail running and it corrects quite a bit on a mtn. trail. http://www.motionbased.com/

From snoqualmie on Mon, Nov 17, 2008 at 12:25:04

Thanks, Jeff! I'm all signed up, but I'll have to wait a bit longer. The Garmin Training Center software will be Mac-friendly sometime in the next month or two, but not yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Objective: active recovery

Weather: High 40's F, dry & calm. A little cloudy.

15 min. core & weights

I usually don't let my brain have any say in the matter when the alarm clock goes off, but today it somehow horned its way in.  "Wouldn't another hour of sleep do more for you than a short, slow run?"  "You are going to feel SO sore." "You ran so far yesterday; why not take some time off?"  Oh, it almost got me.  But then,  that still small voice whispered in my ear. And it said...."it's not raining."  OK! I'm up! I mean, really. It is November after all; how many more days like this will I get?  Just last week they were piling up sandbags downtown by the river.  I couldn't pass it up.  Surprisingly, I was not horribly sore or stiff. I only felt like my legs were quite heavy, and some of that was probably due to the big Mexican dinner I ate last night.

Blue Nike Structure Triax 11 Miles: 4.00
Comments
From JD on Mon, Nov 17, 2008 at 11:34:48

You're amazing. Really, I'm not just saying that.

From seth on Mon, Nov 17, 2008 at 11:53:22

Good luck at CIM. That should be a ton of fun. All the runs you do in the morning will pay off. Best of luck!

From Dale on Mon, Nov 17, 2008 at 12:01:15

Enjoy the wx while it lasts....I hear it's leaving us pretty soon :(.

Don't worry about not negative splitting yesterday.....really big hills in long run help you in a different way. It's all good stuff!

From snoqualmie on Mon, Nov 17, 2008 at 12:33:10

You guys are so nice to me! I'll just bury this little bit of negative thinking here in my comments section: I got a little sad yesterday when I went to schedule an April event because I know I have that whole month free -- I'm not expecting to BQ at CIM, and my next opportunity isn't until May or June. I know I'll get there eventually, but it does seem like an unattainable goal sometimes, no matter how hard I work. If I didn't love running just for itself I'd probably be completely discouraged, get fat and die young like all my parents, grandparents, aunts, uncles...

From Carolyn in Colorado on Mon, Nov 17, 2008 at 12:49:10

I'm glad to hear that you won the argument with yourself, and that you had nice weather. I agree with JD. You are amazing.

From seth on Mon, Nov 17, 2008 at 13:07:31

Don't worry about this year BQ. There are plenty of other races to run, and it will come sooner or later. Keep up the running. You are doing a great job.

From Metcalf Running on Mon, Nov 17, 2008 at 13:10:50

Way to get up and go...even when you didn't want to!!

From Carolyn in Colorado on Mon, Nov 17, 2008 at 16:40:57

Do you want to meet me in Utah in May and run Ogden with me (or ahead of me)? Maybe you could BQ there.

This quote from Southwest 'Spirit' Magazine is on the race website:

Serious runners looking to qualify for the Boston Marathon will improve their chances for success at this race, held about 40 miles from Salt Lake City. You start at an elevation of 5,400 feet with about four miles of downhill course. Plus, the last eight miles are also mostly downhill, so just when you start getting tired, you get this wonderful downhill push. Along the way you can enjoy great mountain views.

From Snoqualmie on Mon, Nov 17, 2008 at 19:30:13

Thanks for the invite, Carolyn! That looks like a beautiful course. That much downhill actually scares me a bit (quad alert) but it does seem gradual. I will talk to hubby about it (my travel partner!). The best thing would be meeting you!

From solemate on Mon, Nov 17, 2008 at 20:46:46

You of all people should take advantage of the weather. I sometimes think you live in a monsoon belt. I am glad you wrestled that inner voice; such a hard thing to do! It was my day off today, but I wanted to run just because it was so nice....I cleaned house instead. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.020.000.000.008.02

Objective: recovery, general aerobic

Weather: High 40s F, intermittent light drizzle (almost imperceptible)

DOMS, delayed onset muscle soreness.  I've heard that it can take 2 days for muscle soreness to really set in, but this is the first time I've experienced it so dramatically.  It was actually difficult to come down the stairs this morning, although I proudly did do so without going backwards, ala post marathon.  I took about 5 minutes to massage out my legs with The Stick before heading out and that seemed to help quite a bit, though I was still feeling a bit weak. I was extremely slow.

Has anyone seen this farcical website?  It's rather funny, in a somewhat offensive way.  I only found out about it because of that page on marathons.  Do people really view our sport that way?  I started to think about the fact that I share very little information about my running with my non-running friends, so it might stand to reason that the only runners they really hear from are those flash-in-the-pan types who are not life-long participants.

Blue Nike Structure Triax 11 Miles: 8.02
Comments
From Carolyn in Colorado on Tue, Nov 18, 2008 at 10:57:09

I have heard of delayed onset muscle soreness and I'm not surprised that your sore after that long run you did on Sunday. However, I always assumed that the delay was about a day. I've never heard of the delay being two days, but I guess it can be. In any case, you should be better in no time. You're tapering now, right?

I have seen that farcical website recently. I found it by lurking on the marathon page you mentioned. I try to talk about running only to other runners or to people who ask me about it. I haven't had people act annoyed. On the contrary, they seem interested.

Let me know whether you decide to run Ogden with Meadow and me.

From Carolyn in Colorado on Tue, Nov 18, 2008 at 11:01:49

I just checked out the discussion on Meadow's thread. I won't bother you any more about Ogden until after CIM.

From Dale on Tue, Nov 18, 2008 at 11:55:17

I'd wager that DOMS is a result of the hilly course you ran. Ice/cold water baths take some dedication, but the 1-2 minutes of agony (until everything goes numb) virtually guarantees that DOMS will be significantly reduced/nonexistant. Starting with just cold water, getting in and letting the numbness settle, *then* dumping in the ice helps take some of the edge off (but not all!).

From Snoqualmie on Tue, Nov 18, 2008 at 12:10:57

Couldn't I just have a little Ibuprofen? ;)

From Dale on Tue, Nov 18, 2008 at 12:21:57

You *could* but recent thinking says that may actually *delay* the healing process.

http://runningtowardsthefacts.blogspot.com/2007/12/is-ibuprofen-best-thing-for-muscle.html

***Bubble bursting***

From Snoqualmie on Tue, Nov 18, 2008 at 13:24:03

Dang. I hate being cold and wet. Do people keep bags of ice on hand for this? Seems like what's in my ice cube trays wouldn't quite do the job. Thanks for the link. I'm trying to remember where I saw a video of the Goucher's working out with Alberto Salazar, and then getting in a special ice bath they have for the runners. Clothes and all. It was a vertical sort of tub and they both got in.

From Dale on Tue, Nov 18, 2008 at 13:29:46

We've got a fridge with an icemaker that has a fair-sized bin that I'll use. I don't know what temps to aim for but that seems like more than enough for me. Actually, our water is cold to begin with (we're on our own well), so the ice doesn't have much work to do.

Yup, that'd be a whole *lot* of ice cube trays!

You could find a stream/river nearby and do a cold soak there. I've seen plenty of folks online take that route. Just be careful around here you don't get swept away!

From solemate on Tue, Nov 18, 2008 at 13:31:23

Bizarre article; satirical or not! The racial reference is most annoying. I can understand the lack of interest people find with our running goals and accomplishments - not unlike people who do not like 'spectator' sports. But, to have so many negative opinions about the sport (or activity) is amazing. Why can't people just be tolerant and accept people for what they do (and, yes maybe runners need to practice a bit more silence on their daily accomplishments, too). I think so many folks these days have a marathon or half marathon on their bucket list and once that is accomplished (at whatever speed); it is over and they don't run EVER AGAIN....

DOMS - OUCH.....I only had that once quite severely after a downhill 1/2 marathon in which I was inadequately trained. I felt like the Tin Man in Oz for about 5 days. Unfortunately, ice does help.

From jefferey on Tue, Nov 18, 2008 at 14:59:55

My buddy Bruce has a hot tub and says that it flushes his system pretty well after a long run.

A couple weeks ago we did an 11.5 mile hard trail run and I thought for sure my legs would be sore. We hit the hot tub and it worked it's magic. No soreness at all. That was after some steep downhills too. We called it the "Hammer of the Quads" Led Zepelin

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

Objective: General aerobic, form elements

Weather: High 30's, lots of fog

20 min core & weights - AND! I'm trying this program out. I love a challenge.

Nice run today.  I just love fog.  Even in the dark, which is really stupid, because the headlamp reflects all that light back and you can hardly see 6 feet ahead.  There was one weird patch of clear air down by Stellar Park, where suddenly I was running under a starry sky and quarter moon.

My legs feel much better today, but still not 100%.  I had scheduled hill sprints for today, but I'm not ready for those yet.  So I just concentrated on cadence and form, and ended up with a bit faster pace than I thought I was capable of today, about 20 seconds slower than MP.

On the recommendation of friends, I finally checked out Chi Running from the library and have been reading it this past week.  I was already a fan of the leaning stance for running, ever since I read Thomas Miller's Programmed to Run. Chi running is centered on that same theme, but with several other elements (and a lot of rubbish, imo) thrown in.  I know there is quite a debate about leaning, and I appreciate the logic of the non-lean argument. But there is just no doubt that I run faster with less effort when I do the lean. It's right there on the Garmin. The only effort I used to have to add was reminding myself to do it; now it is automatic.

I like Miller's presentation of this running style much better than Dreyer's, whose constant references to Eastern philosophy irritate me and muddle the issues.  But I did learn some new concepts, both simple (like the shoe tying method** - genius!) and more complicated (like the notion of opening up one's stride to the back instead of the front).  Overall, I think it is worth reading, though I'm glad I could get it from the libary rather than purchasing it. 

** Shoe tying: Instead of doing a double bow tie (which can be hard to undo, especially with cold fingers),  tie a regular bow but go around the first loop twice before pulling the second loop through.  It will stay tied while running, but pull apart easily just like a regular bow.

Red Nike Structure Triax 11 Miles: 7.15
Comments
From Carolyn in Colorado on Wed, Nov 19, 2008 at 12:01:20

I'm glad you went to the effort to retype your entry. It's a good one.

I also got Chi Running from the library a while ago, but didn't read the whole thing. I haven't been very consistent about leaning, but sometimes I do it.

I'm interested in the push up program. The shred that I do has some push ups in it and the level I'm doing currently has you do "travelling pushups" where you start with one hand in the normal position and the other hand farther out and back a little so that there's kind of a diagonal between the two hands with respect to the body. You do a push up in that position, then move the outside hand in and the other hand out and do another push up, and so on. She has you do one set of those, then do a different exercise for 30 seconds, then do another set of those. This morning I managed 9 pushups during the first set and 7 during the second set for a total of 16. I was pretty wasted at that point. But I'm thinking that I'm getting tired of the shred. Maybe I'll come up with some other weight training program and incorporate this push up program.

From Snoqualmie on Wed, Nov 19, 2008 at 12:12:02

Very interesting. I've heard great reviews of The Shred, but it would cut into my little 15-20 minutes of movie watching that I do with my weights, lol. There are some movies that come from Netflix that my DD is not quite ready for.

My push-up strength is pathetic. I hope to be Push-up Queen by springtime.

From Solemate on Wed, Nov 19, 2008 at 12:37:17

Good for you on the pushups. Never have been able to do them. I did BootCamp last year for about 9 months and never achieved success there either!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.843.000.000.007.84

Objective: General aerobic w/ 3 mi @ MP + or - for wind. Even effort w/ wind, hills. Form focus: arms.

Weather: Low to mid 50's F, very windy (Beaufort 5-6) w/ gusts (7-8), but dry! :D 

20 min core & wts.

I beat the rain, which is supposed to start any minute now. Actually, the sky is an amazing red glow. I don't think it will rain until much later. Another day of muscle soreness, especially when just getting out of bed.  Once I was running however, everything felt pretty good -- yet another reason to ignore everything your brain says to you at 4:30 am.

Blue Nike Structure Triax 11 Miles: 7.84
Comments
From Kelli on Thu, Nov 20, 2008 at 10:10:09

I agree, the brain does not like getting up at 4:30!! Good job today, and way to miss the rain!

From Carolyn in Colorado on Thu, Nov 20, 2008 at 11:09:11

You've got to have at least one of out of cold, or wind, or rain this time of year, I guess. You had the wind today and I had the cold.

Just curious, what is your marathon pace?

From jefferey on Thu, Nov 20, 2008 at 11:24:50

There was no way I was going to run out there this morning. The house sounded like it was going to come down and you are out there plugging along. You are a certified nutjob! You are so committed or you should be committed. I mean that in a good way.

From Snoqualmie on Thu, Nov 20, 2008 at 12:56:55

MP is 9:20-9:30, though I may only be able to manage 9:45 in the real world. We'll see. :)

From snoqualmie on Thu, Nov 20, 2008 at 12:58:02

Jeff - Running on the beach in Oregon helped a lot in terms of perspective. You definitely have to have a sense of humor though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.120.000.000.006.12

Objective: Easy effort.

Weather: ~40F, Calm and dry until mile 4 > light rain and occasionally breeezy (Bf.3-4).

15 min. core and weights

Nice and easy run this morning, with mild weather.  I still haven't started my taper and that feels fine; I think I'll run something like 15-18 on Sunday and then start cutting back volume a bit.

I am a sleep wimp.  A friend of mine is staying up until 2 and 3 in the  morning these days to finish a project (self employed); she is probably getting around 4-5 hours of sleep, which is obviously a significant hardship. A hardship for me is anything less than 7 hours, under which I get incredibly cranky and become a walking Pity Party. One of my least favorite holidays is New Year's Eve, because the thought of staying up until midnight is absurd to me. For the past 2 nights, I've logged a decent number of hours sleep, but I have not slept soundly.  (Oh dear, can you hear the whine coming on?)  Tonight we are hosting a parents' group and my biggest worry (which would normally be something like how clean the house is or whether I've got enough food) is how I am possibly going to stay awake (let alone pleasant) until 10:00 PM.  "Would the last one out please lock up and turn off the lights?"

Blue Nike Structure Triax 11 Miles: 6.12
Comments
From JD on Fri, Nov 21, 2008 at 11:11:55

I can relate. I've been obsessed with sleep ever since I started increasing my mileage. Speaking of mileage, nice running this week.

From Carolyn in Colorado on Fri, Nov 21, 2008 at 12:47:25

It's because you're running so much. I too am obsessed with sleep these days, much to the chagrin of some of the people I live with.

I've got some friends who were going to go see Twilight at midnight last night/this morning. I told them I don't see midnight. I'm not sure what I'll do on New Years Eve this year. It's my oldest sons birthday so we've let him stay up ever since he was fairly small. And this year he's turning 17. Maybe I'll let him invite a friend over and I'll go to bed early.

For your not sleeping soundly, it must be this metaphysical connection we have. I haven't been sleeping soundly either, but I think it's because of this cold I have.

Good luck with your parents' group tonight.

From saamijeff on Fri, Nov 21, 2008 at 13:09:25

I think the above post says it best. High mileage requires more sleep. I have always been a 5-6 hour a night person. Once I started running 200+ miles a month that was clearly not enough and everything suffered for it. I forced myself to get into the 7-8 hour catagory and have felt way better ever since.

From Snoqualmie on Fri, Nov 21, 2008 at 14:04:30

Yes, maybe it's the mileage. As for the past two nights, Wednesday night it was the wind storm and last night it was just an inexplicable wakefulness, with weird dreams in between.

Thanks, JD.

From solemate on Fri, Nov 21, 2008 at 14:15:26

I have always been an 8 hour person and get grouchy on less than 7. I love it when it is cold and you can get under all the covers, quilts, blankets..... I usually sleep with a window open all year long.. I think I could easily become a hermit with my lack of wanting to stay up late at night syndrome. Great running!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.197.000.000.0018.19

Objective: 5-6-7 progression, endurance: 5 miles @ MP + 2 min, 6 mi @ MP + 1 min, 7 mi @ MP  -- all + or - for hills and wind.  2 weeks until CIM.

Weather: Sunny with some cirrus clouds & a sliver of moon. During course of run it went from 38F to 42F, and from calm to breezy to very windy (Beaufort 7). 

It's beginning to look a lot like Christmas... and it's beginning to look like a PR. Dare I say it?  I had so many awesome runs in August and September and then Portland was a disaster.  So maybe I'm foolish to count on anything right now.  But today's run was fabulous. This is essentially the same workout I tried to do on 11/8. I couldn't quite hold my pace through the last segment on that day. Today I couldn't quite hold it -- when going uphill and into the 20 mph wind!  [Insert crazy happy dance here.]  It was pretty tough at times, but it was doable, enjoyable, and I had LOTS of energy left when I came inside. 

As a harpist, I know of a little saying: "bad dress rehearsal, good concert -- and vice versa."  I've often seen that come true.  In light of my unexpectedly horrible Portland race in October, I'm sticking with my CIM goals of 1) having a good time, 2) getting a negative split, and 3) going for a PR only if I feel good by the half way point.  But after the good runs of the past month, I have this tiny little hope for much more that won't go away.  I'll have to gag it; I really don't want to be disappointed again.

This week I will start to taper my volume and run some MP miles every other day or so.  Next week will be more of a cut back but still do some faster running and hopefully keep what I've got.  I am so glad I did not taper much this week. Everything feels great.

Blue Nike Structure Triax 11 Miles: 18.19
Comments
From solemate on Sun, Nov 23, 2008 at 15:14:14

I am holding good thoughts for you. Congratulations on the run today. Sounds awesome.

From haynes on Sun, Nov 23, 2008 at 15:19:55

Looks like you are doing everything right. You need to be positive but not cocky. If you think you are gonna fall off pace you most certainly will. But if you think its gonna be a piece of cake, even a marathon at marathon pace + 1 minute is not easy, so you will be surprised by the difficulty. You need to run negative or near negative splits. And you simply cannot know what to expect until about half way. Even then you have to hold back and relax, but it starts to become clear how the rest of the race is gonna go down. I assume you have a good nutrition and hydration plan? I take in 600-1000 calories during a marathon. Good luck with the taper.

From jefferey on Sun, Nov 23, 2008 at 15:50:12

Super job on the run!! It's PR time baby8)

Your comment about babies sleeping on their tummy was the same thing that happened on all of ours. None of them slept well on their backs. So I made the decision to put them on their tummies so my wife could get some sleep and it worked out after that.

From Carolyn in Colorado on Sun, Nov 23, 2008 at 15:56:41

Great workout today! I think you're in great shape. I hope that CIM goes well for you.

From Metcalf Running on Sun, Nov 23, 2008 at 17:28:01

Great run today... way to go. I think you will have a fantastic race!!

Lori

From Snoqualmie on Sun, Nov 23, 2008 at 19:47:07

Wonderful encouragement -- thanks everyone! Haynes' advice and thoughts about the mental side of racing -- very interesting. "Positive but not cocky." Sounds like a good plan. Nutrition: I've been doing my 22 and 23 milers with 4 or 5 gels, and will just add some sports drink during the middle third of the race. I may not have gotten very much faster in my 15 marathons, but I definitely have learned a lot about my stomach. lol

From Dale on Mon, Nov 24, 2008 at 17:48:05

Well put Haynes...

Snoqualmie, once again, you've prepared yourself well for this race. You've run the mileage, gutted through the workouts (even those that didn't go all that well), and now as you get closer you're starting to see things click. Seeing as how you're only a couple weeks out, it seems like you're peaking at exactly the right time, so go in confident that you'll be able to run a good race.

As for PRs, we all know it depends on so many factors out of our control (weather being high up on the list!), so just stick to your peak & race plan and I'm sure it'll all come together. But definitely get excited!!! Otherwise it wouldn't be any fun :)!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Objective: Easy/recovery (tapering)

Weather: 43F, partly cloudy, windy (Bf.4), another gorgeous crescent moon.

20 min. core & weights

I had no muscle soreness but my legs feel pretty dead. Still, it felt good to get out and work them a little. 

I've enjoyed seeing some stars these past few mornings.  My DH and I were discussing this rarity; we concluded that in summer we are normally in bed before it gets dark enough at this latitude to see a lot of stars, and the rest of the year we so frequently have a cloud cover.  Venus and Jupiter were very near each other last night and very bright.  Our DD became very interested in how we could identify them, and we subsequently found this software for her on the internet.  I know a lot of other people on this blog homeschool, so I thought I'd pass this on.  But it's pretty cool for us grown ups too! Excellent graphics. 

Blue Nike Structure Triax 11 Miles: 3.50
Comments
From Carolyn in Colorado on Mon, Nov 24, 2008 at 10:12:02

That star software looks pretty cool.

When I was in college I spent a semester in Israel. We took a field trip to Mt. Sinai for an early morning hike. Along the way our bus broke down and we all had to get out and sit along the side of the road while they took care of the bus. It was dark and the Sinai Peninsula is not really populated, and so I saw stars there like I've never seen stars before or sense. It was amazing. We could actually see the "cloudiness" of the Milky Way.

Enjoy your taper.

From jefferey on Mon, Nov 24, 2008 at 16:44:53

It looks like motionbased.com is now supporting the big MAC. give it a try. It's kind of nice to see everything on the computer with elevation updates for more accurate distances and pace.

From snoqualmie on Mon, Nov 24, 2008 at 17:30:06

Thanks, Jeff! I appreciate your thinking of me. Unfortunately, the 405 with ANT (an antenna connection) is not supported. In fact, it looks like it may not ever be supported from this statement on the site: "We will support all Garmin fitness, most handheld USB and ANT Agent devices (except ANT Agent on the Mac)." Garmin has really dropped the ball on this one, imo. I wonder if they're getting some kind of kickback from Microsoft. It's ridiculous.

From jefferey on Mon, Nov 24, 2008 at 18:05:40

Well if you didn't have the fancy 405 it would work. Darn! How do you like the 405 model? I know that it is quite a bit smaller but somebody else wrote that they had a hard time adjusting it on the run.

From Snoqualmie on Mon, Nov 24, 2008 at 18:16:27

I LOVE it. I had the 201 for years and was ecstatic when it went ga-ga on me (I ran 1,053 miles in 11 minutes!) and I "had to" get a new one. Some people do not like the bezel controls, but I have found them to be easy and enjoyable. The 201 was like wearing a deck of cards on my tiny wrist. The 405 isn't exactly small, but it feels much more like a normal watch.

From solemate on Mon, Nov 24, 2008 at 19:43:09

Count your blessings; you have had some good weather lately. The good news is that it is quite nice here too; I haven't seen a long range forecast yet.

Guess I need to get on the Garmin website; just procrastinating doing another web based thing.

From Kelli on Mon, Nov 24, 2008 at 20:12:50

Great workout as always and thanks for sharing the sight! I do not homeschool, but I was a teacher so i do a lot of stuff at home with my kids to help them out!!

From Snoqualmie on Mon, Nov 24, 2008 at 21:36:43

Solemate - yeah, I'm watching the Folsom/Sacramento reports these days. Seems pretty warm.

From solemate on Mon, Nov 24, 2008 at 22:12:22

The long range weather forecast here is predicting 70s for the day. Early morning can still be in the 30s/40s.... what time does the race start. Check those temps too - you might be pleasantly suprised.

From Snoqualmie on Mon, Nov 24, 2008 at 23:50:07

And then there is this little ray of optimism: http://www.runcim.org/data/weather.html

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.553.000.000.006.55

Objective: General aerobic + 3 miles @ MP + cool down. (tapering)

Weather: ~40 F, cloudy. Mostly calm but breezy in open spaces.

15 min core & weights

I am delighted  to have bounced back from Sunday's 18 miler so quickly.  The second mile of my MP segment was actually much closer to a tempo pace, 9:01! I really should have slowed down, but I'm excited that I was able to do it so soon after Sunday. I think I saw Sean out there this morning too, though it's very hard to tell in the dark; we're just two passing headlamps.

Pardon me if I've asked about this before... I still don't understand peaking.  Maybe someone out there can clarify it for me.  Let's say "Billy" took a job splitting wood one winter.  In November, he is weak and feels sore muscles all the time from his labor.  By December, he is feeling more comfortable.  In January, he is able to really get through a woodpile quickly and without undue stress.  Does it make any sense that he would "peak" at this point and be unable to perform his job as well in February?   There must be something here I am missing. 

Comments
From Carolyn in Colorado on Tue, Nov 25, 2008 at 12:03:13

That's great that you bounced back from your long run so quickly. You should be good to go for CIM.

I'm sorry I can't answer your question about peaking, but I'm interested in the answer if someone else can supply it.

From JD on Tue, Nov 25, 2008 at 12:12:09

I thought I peaked in my early twenties, but then I got a crazy second wind between the ages 38 to 42...

Now that I'm running again, I feel another peak coming.

I know this doesn't answer your question, but I thought I would share anyway.

I wonder how long a peak should last...

From Metcalf Running on Tue, Nov 25, 2008 at 13:57:46

Way to go!! that is so great that you are feeling so strong after your long run on Sunday.

Don't know anything about peaking, but I hope I can start soon :)

Lori

From Snoqualmie on Tue, Nov 25, 2008 at 14:09:07

I guess we'll need Dale to chime in. He's the one who reminded me in his comment Sunday that I really don't know what it means.

From Mark on Tue, Nov 25, 2008 at 14:12:24

I'm not a big believer in peaking. I think this has a lot to do with how one trains. If you train consistently and gradually increase mileage and maintain the higher mileage then I don't know if there would be a peak. However, I guess if one trains progressively harder and reaches a level of training that can't be maintained very long, followed by a taper and then the race then I suppose that is sort of a peak.

In the case of "Billy" the wood splitter I don't think he had "peaked" since he is not at a level of undue stress, he's just gotten better and better and should be able to maintain his new abilities.

At least that's my take on the subject, I could be missing something.

From jefferey on Tue, Nov 25, 2008 at 15:57:46

Do you have a HR monitor with your 405 unit? If so do you keep track of avg. or anything like that?

From snoqualmie on Tue, Nov 25, 2008 at 17:12:13

No, I do not have the HR monitor on mine. I chose the cheaper, non-HR model for several reasons. But the bottom line is that I don't believe I'd train any differently with HR info than I do with perceived exertion.

From Dale on Tue, Nov 25, 2008 at 17:29:10

Oh great, now I've fooled folks into thinking I actually know something. I figured you'd all have caught on by now that I'm making it up as I go too!

First, I think everyone's definition of peaking is different. Most people think peak comes with taper which equals 3 weeks easy before a marathon. I see peaking as getting to the highest fitness level possible, boosted by some mileage reduction at the last minute which helps your body recover a bit more than it has been able to recently.

During your training cycle, you're basically trying to straddle the fine line between optimal and over training....as much as you can handle but not too much. The periodization theories say we can only take so much of this before we need a break....so we give ourselves mini-breaks every few weeks with a reduced mileage week (which I'm bad at and rarely do...full disclosure!) and bigger breaks after our peak race. So our fitness level becomes the mountain, and you're trying to climb the mountain (your training schedule) to arrive at the summit on race day. Just before you summit, you take a quick break at the high base camp to gather your strength for the final push (race day).

After it's over, you need a break. Mentally to give yourself some time away from what you've devoted yourself to the past 18-20-22-24+ weeks, and physical since the marathon is *so* rough on your body. I still have a tough time with this myself, honestly, and don't like backing off too much, but my coach is pretty insistent so I just try to follow "the plan" and hope not to lose too much before starting again.

So to bring it back full circle, if Billy had just about hit his breaking point in January as a wood-cutting machine, then perhaps he'd back off a bit in February but would still be much better at it than in November. And I can attest to the fact that splitting wood is hard work! I can only manage a couple of hours of it before my back and hamstrings are sore :).

Hope this made some sense. And feel free to disagree.....this is just my take on the various stuff I've found on peaking/tapering.

From Snoqualmie on Tue, Nov 25, 2008 at 21:23:47

LOL, Dale, you're on the spot now! But thank you for explaining. It makes sense in terms of managing your intensity levels. I don't like the idea of taking a major rest from running (beyond recovery) after a race though. Yeah, if it was wood cutting, maybe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.670.000.000.005.67

Objective: Easy. (Tapering)

Weather: Mid 30s F, very starry w/ patches of fog. Frost on cars and grass, icy roads! :o

20 min. core & weights

I was very glad to have a slow day scheduled -- it's slippery out there today.  Very chilly too.  A lot of people get cold ears; I get a cold chin. Like, really cold, hurting cold.  It might be time for me to break out the merino neck gator soon.

Blue Nike Structure Triax 11 Miles: 5.67
Comments
From Carolyn in Colorado on Wed, Nov 26, 2008 at 10:33:48

You were colder today than I was. I'm a cold ear person.

Have a good day before Thanksgiving today.

From solemate on Wed, Nov 26, 2008 at 13:36:01

Brrr....is right. I find that if I keep my chest and fingers warm I am okay until I stop running. It sometimes takes me hours to warm up; even after a HOT shower and warm liquid.

From JD on Wed, Nov 26, 2008 at 21:07:37

Nice running Snoqualmie. Your diligence at getting out early every morning puts me to shame.

I've had a goatee (or a vandyke) for so many years I think if I shaved it off and went running in freezing temps my chin would get frostbite and fall clean off!

From Snoqualmie on Wed, Nov 26, 2008 at 22:11:30

Ah. So that's what's behind the cup. You have nothing to be ashamed of -- you've been putting in some awesome miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Objective: meditative reflection. :)

Weather: Mid 40s F, breezy (the wind storm of last night died down just in time), mostly cloudy.

Happy Thanksgiving to all my blog friends!  I am so glad to have this support in my life!

I may have to go on and on a bit here, so feel free to just change the channel right now if you have better things to do.  I spent my run enjoying the daylight (an actual sunbeam landed on me once) and reflecting on the many joys of my life. These range from the mundane (such as, it's great that my running is more than just The Price of Eating Pie) to the deeper issues: my good health, my wonderful husband and daughter, our home and our beautiful Northwest.

As I have done many times before, I thought about my grandparents. Both my father and his father were "old" parents, so I have to look only two generations back to see my ancestors crossing the Atlantic, dreaming down in steerage of a better life.  They had very little money, almost no English, and they were not "young and strong."  On my mother's side, I come from pioneers and cowboys.  My mother's family was so poor that one year she received only an orange for Christmas, and was delighted to get it.  

They are all dead now, both my parents and grandparents.  How they would be amazed to see what a change in circumstances has taken place.  I live in what they would have considered a palace.  I have every toy and gadget I could want.  My cats eat human-grade meat.  I could be wrong, but I believe that what would have made them happiest is that I have a loving family and a good education.  And they would be incredulous that, at my age, I am healthy and strong enough to run marathons!

One thing my grandparents had, however, that is almost completely absent in these times is a Bottom Rung on the ladder of success.  My grandfather was a cobbler and could step off that ship with his tools and go to any street corner to begin his new life. 

I believe we are facing the kind of future in which conditions will approach those that prompted my grandparents' emmigration.  I do hope I am wrong.  But when the feds are "giving out billions of dollars" that they don't have (all they have is a printing press), I see a domino falling, and it is landing awfully close to the one next to it. The domino at the end of the line is not just a Depression, it is Fascism. 

Whoa, you may be thinking.  Whatever happened to the cheery count-your-blessings post that seemed inevitable in the earlier paragraphs?  Never fear.  I'm going back to it now.  When I sit down today to raise a glass to all the joys of my life, I will be very mindful of the contrast between my own life and the hardship that has characterized not only the lives of my grandparents and parents but those of most of human history.  I will also contrast my present blessings with the years of change that may be ahead for all of us.  Cheers.

Blue Nike Structure Triax 11 Miles: 8.10
Comments
From marion on Thu, Nov 27, 2008 at 14:21:35

Happy Thanksgiving Sno! Have a GREAT day!!! (I am running out the door, I'll come by and read later ;)

From Solemate on Thu, Nov 27, 2008 at 15:50:17

Happy Thanksgiving!!! Yep, I fear we are in for a Toad's Wild Ride - let's just hope we can hang on!

From jefferey on Thu, Nov 27, 2008 at 17:20:51

You are a running machine! They patterned the energizer bunny after you. Great work. What's the family specialty for your crew at Thanksgiving?

From Carolyn in Colorado on Thu, Nov 27, 2008 at 18:09:08

Happy Thanksgiving. I am thankful for the abundance in my life, the good health I enjoy, and the ability I have to run. I am also thankful for online friends that I can chat about running with.

As for the future, well I don't know. We'll all just have to see what happens and do the best we can with what we've got.

From JD on Thu, Nov 27, 2008 at 20:49:23

Happy Thanksgiving to you! Thanks for the thoughtful blog today.

Meditative runs are the best.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.172.000.000.006.17

Objective: Easy progression: 2 mi easy, 2 mi moderate, 2 mi @ MP.  These were effort levels, a little off the actual pace (pie on board).  Tapering.

Weather: mid 40s F, occasional light rain.

Core & pushups.

I was reminded this morning of why I never run the Seattle Marathon, held just 45 minutes from here every Thanksgiving weekend Sunday.   Even with a little over a week to go before my CIM,  I tried hard to restrain myself at dinner yesterday.  I was not successful.  I begin to wonder whether pie has some supernatural powers. 

Blue Nike Structure Triax 11 Miles: 6.17
Comments
From Carolyn in Colorado on Fri, Nov 28, 2008 at 12:35:54

I think pie does have supernatural powers. I had pumpkin pie with my breakfast this morning.

A little over a week to go to CIM - the countdown is on. You're doing great.

From jefferey on Fri, Nov 28, 2008 at 12:43:27

What kind of pie is your downfall? We have the following sitting on the counter:

Pumpkin

Pumpkin with Pecan and caramel

Pecan with chocolate

Blueberry

Regular apple and crispy top apple

From Snoqualmie on Fri, Nov 28, 2008 at 12:48:17

You are torturing me! Oh, pie.... I only made a pumpkin pie, but - pardon my vanity - it is UNbelievably good. We did a joint dinner with another family who lives on our street and couldn't decide between ice cream and whipped cream. So we served both! Did exhibit self-control and rationality? Did I remember I have to carry these hips 26 miles a week from now? No! I ate both.

From jefferey on Fri, Nov 28, 2008 at 12:52:09

My wife loves to kid me because whenever there is something good to eat I tell her "I'm CarboLoading". Yesterday I had Pecan(with chocolate) Double vanilla ice cream, Whipped cream and caramel sauce on top. That's why I had to run today.

From Metcalf Running on Fri, Nov 28, 2008 at 15:52:57

MMMM... you guys are killing me... I have to admit I had a piece of chocolate silk pie before my run this morning... but I had a pretty good run, so maybe it helped LOL

Lori

From solemate on Fri, Nov 28, 2008 at 16:35:52

You are in the home stretch. Long range forecast is showing lots of clouds; highs in the 60s.....I will keep watching it.

From Snoqualmie on Fri, Nov 28, 2008 at 18:52:48

I'm asking Marathon Santa for highs in the 50's and dry streets. (60's is going to feel like summer to me.)

From Kelli on Sat, Nov 29, 2008 at 16:29:16

Pie, ice cream, whatever! if it has sugar, it PULLS me to it!

Great runs this week!!

From JD on Sat, Nov 29, 2008 at 19:59:22

Who can deny the pie...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.066.000.000.0011.06

Objective: Some MP miles, marathon rehearsal of clothing (if weather is as predicted) & gels on the run.  4 miles easy + 6 miles MP + 1 mile easy. Tapering; one week to CIM.

Weather: high 40s into low 50s, light fog and mists- gorgeous morning.

I was about 10 seconds off the marathon pace this morning. I decided not to push any harder but just concentrate on relaxing, keeping the cadence up and running form. I still feel kind of heavy; maybe I put on a pound from TG dinner and the continual aftermath of attacking the pie.  (I made my family finish it yesterday while I was out xmas shopping.) I rarely weigh myself but even a small weight gain or loss seems to make a difference on my small frame.  

What a great day for the Seattle Marathon!  This weather is just about my favorite for running, with the tiny exception of the sun coming out near the end of my run (I prefer clouds).  But I am so glad for the volunteers and the runners in Seattle this morning.  I'm sending good wishes to the only blog member I know of who is running it today: have a good race Saamijeff!

Blue Nike Structure Triax 11 Miles: 11.06
Comments
From Carolyn in Colorado on Sun, Nov 30, 2008 at 16:02:59

Happy tapering to you. I'm looking forward to your race.

I can't get anyone to finish of my pie for me. I might have to do it myself.

From Kelli on Sun, Nov 30, 2008 at 21:03:58

Happy Taper to you, Happy Taper to you!

Wow, do you ever take a day off???

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Objective: Easy w/ cadence drills, tapering

Weather: 40s F, partly cloudy w/ starry patches

15 min core & weights

I am distraught this morning.  My father-in-law, whose emergency surgery I reported about 3 weeks ago, suffered a pulmonary embolism yesterday and is in very bad condition.  He has spent most of the past 3 weeks in the hospital, with complications from the surgery that removed most of his colon (necrotized).  He has been in poor health for so long, years really.  What reserves could he have to fight for his health?  The cardiologists are trying to decide whether another surgery is even possible.  

On top of my sorrow and anxiety for him, my mother-in-law and my husband, there is the comparitively frivolous sadness that I will not get to run my marathon.  In comparison to  what is happening, and what may happen in the next 24 hours, missing a marathon is as inconsequential as dropping a big ice cream sundae one has constructed, but it is bringing me to tears nonetheless.  Or maybe the whole mess is doing so.

Blue Nike Structure Triax 11 Miles: 6.50
Comments
From Carolyn in Colorado on Mon, Dec 01, 2008 at 14:49:41

Oh Snoqualmie. I am so sorry to hear about your troubles. I understand both your anxiety for your father-in-law and your disappointment about the marathon.

My thoughts and prayers are with you.

From Solemate on Mon, Dec 01, 2008 at 14:53:07

My thoughts are with you.... I would be distraught too - on many levels!! How is your husband doing?

From Bonnie on Mon, Dec 01, 2008 at 15:09:26

I am so sorry Snoqualmie, I will be thinking about you, and hoping for you and your family that all will work out. Your disappointment about the marathon is natural, and most likely amplified by the sorrow of everything right now. Good luck, please take care and update us.

From marion on Mon, Dec 01, 2008 at 15:24:34

I am SO sorry to hear about your FIL. Don't be too hard on your self about the marathon. It is actually more like building a house and having it burn down, than tipping a Sundae ;) You are allowed to feel really bad about that. I know it does not compare to what your husband and MIL are going though, but it is still a really big deal for you. Hang in there and I am sorry for all of your sadness!

From Meadow on Mon, Dec 01, 2008 at 19:59:44

((hugs)) Sno, I'm sorry to hear the bad news. So much to worry about right now and of course with all of your hard work, you have every right to worry about not running the marathon. I'm sure you'll be ok with not being able to run it, if it comes to that. Ok, I'm terrible with words, I'll just send another ((hug)) :)

From Kelli on Mon, Dec 01, 2008 at 20:59:37

Oh goodness, I am so sorry to hear about your FIL's health. That is a hard thing to deal with all around. And you have come to the right place for understanding about the marathon. While it will be upsetting if you can not run it, there is always another one. My prayers are with you and your family and with the hope that things get better and that the marathon will be a go.

From Snoqualmie on Mon, Dec 01, 2008 at 21:31:36

Thank you, everyone, for your kind words. My FIL is still hanging in there. He may have another blot clot but they cannot tell until they do a CAT scan, which has to wait until he can get off the ventilator. There are so many problems and complications I cannot list them all. I feel encouraged that he made it through the day. Again, thank you my friends.

From Jefferey on Mon, Dec 01, 2008 at 22:54:13

My dad passed away when I was 13 from cancer of the colon. That was really tough so I know what you guys are going through. You've gotten mentally strong training for the marathon and it will help you to comfort those around you. Let me know if you need anything as we are close by(seriously).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.755.05

Objective: Moderate w/ extra effort on hills, and fast finish (last .75 @ VO2max). Tapering.

Weather: 47 F, cloudy, calm, heavy mist (not quite rain) 1st mile only

15 core & weights, last day for any leg work

My sincere thanks to everyone who left comments yesterday.  I think I have recovered somewhat from the trauma of yesterday's news. My FIL is still hanging on but remains unconscious.  We talked with my MIL last night, who declares -- with some temper -- that everything threatening my FIL right now has come by his own actions: he did not follow the diet he was supposed to follow, he pulled out his tubes, he refused to walk the halls after his surgery, etc.  At the same time, we know that certain medical procedures were neglected by his nurses, such as putting on the leg massaging socks that might have prevented the first blood clot from forming.  I can tell MIL is struggling terribly with her emotions over this situation.  My DH seems pretty stable, but he is coming down with a cold; the body will sometimes express what the mind cannot.

During the past 24 hours, I have come to the conclusion that I must strive to "let go" of the outcome this week.  FIL may leave us today, tomorrow, next week, or not for years to come.  I have to continue to carry out my marathon taper and travel plans as if nothing is happening, and yet be ready for anything to happen.  I have to accept my own lack of control, not something I am very good at.  But it's going to drive me crazy if I keep thinking "I'm not racing," then "I am racing," back and forth, back and forth.  I've got to find a way to just float through this, que sera, sera

Red Nike Structure Triax 11 Miles: 5.05
Comments
From Carolyn in Colorado on Tue, Dec 02, 2008 at 11:00:52

The uncertainty can be really hard to deal with. A little over a year ago my mom had a heart attack and then a triple bypass and did not come through the surgery very well (she is doing much better now). For a while there we didn't enough if she would make it home from the hospital.

I think you're smart to continue with your tapering plans. Just plan on running CIM, and if you have to make the decision at the last minute not to go, then you'll can make the choice then. Don't waste your energy stressing about it. And don't get that cold from your husband.

From Dale on Tue, Dec 02, 2008 at 12:04:08

For your consideration....

The great thing about marathoning is that there's plenty around to choose from. You might want to consider (just consider) punting on CIM. Sometimes its better to just eliminate the stresses in life that we *do* have control over to deal with those we don't. There's plenty of other marathons around that could certainly fill the gap.

On the other hand, sometimes it's nice to have a distraction available to take you mind off life for a while. If that's the case here, by all means, keep your CIM racing plans intact and in all likelihood things will work out.

Whatever you decide to do, I'm sure it'll be the best decision for you. I sincerely hope things improve with your FIL.

From Solemate on Tue, Dec 02, 2008 at 13:50:43

Dale has a valid point which I probably wouldn't have considered. As I remember you are taking the train; it isn't as simple as turning the car around if you should need to return home. Can you go by yourself? So many decisions. Just try to give the brain a rest and do something nice for yourself today!

From jefferey on Tue, Dec 02, 2008 at 19:48:22

Did not know you were taking the train. We did that a few years ago and it took almost 24 hours to get to Sacramento. Way too long and slow for me. I would rather run a marathon than take the train that far again. And you are going to be doing both. Wow! Good for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.000.000.004.04

Objective: easy

Weather: low 40s F, cloudy but dry

15 min core & pushups 

Just an easy jaunt today. I don't feel energetic in the least, probably due to life circumstances and the 2 nights in a row of 7 hr sleep.  (I think I really need 7.5 minimum.) 

The fact that nothing has changed w/ my FIL's condition is somewhat heartening.  I guess he could still slip away but it doesn't seem like a crisis anymore.  But we are geographically far away and I don't know what quantity of information we might be missing.  No news is good news?

Blue Nike Structure Triax 11 Miles: 4.04
Comments
From Carolyn in Colorado on Wed, Dec 03, 2008 at 10:08:55

I'm glad that your FIL is holding steady, at least.

It's not surprising that you're lacking energy, but it's good that you got out for an easy run. You're tapering anyway, so an easy run is fine.

When do you leave for CIM?

From Snoqualmie on Wed, Dec 03, 2008 at 10:28:56

I'm scheduled to leave on Friday morning. It was to be a fun family trip on the Amtrak sleeper car -- the mood of the adventure has definitely changed some. Our house sitter is on alert for last minute changes.

From Meadow on Wed, Dec 03, 2008 at 10:34:07

I'm still thinking about you and your family, I hope there is some improvement today, some good news.

From jefferey on Wed, Dec 03, 2008 at 13:54:24

Relax and hang tight and things will work out-

From JD on Thu, Dec 04, 2008 at 11:50:53

Hey, hope it all works out okay. Have a great marathon this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.081.000.000.006.08

Objective: Last Run Potluck: mostly easy w/ 1 mile @ MP, 2 very steep hills and 4 x 1 block strides

Weather: low 30's F, part foggy, part starry

Everything holding steady.  I threw in a bunch of little extras to bolster my psyche.  Legs feel good. Spirits are up a bit. My FIL was conscious for the first time yesterday, but he may have another blood clot in his arm.  I am ready for whatever may come. 

Thanks again to everyone on the blog. I am so encouraged by having this support and by reading others' blogs.  This is my last entry before the marathon.  Happy running, everyone.

Red Nike Structure Triax 11 Miles: 6.08
Comments
From marion on Thu, Dec 04, 2008 at 13:19:54

Yeah! Hang in there with your FIL. Everything will be alright, regardless of what may come. These really hard things in our lives bring many unexpected blessings :)

Good luck with your marathon! Is it Sunday or Saturday?

From Metcalf Running on Thu, Dec 04, 2008 at 13:23:59

Best of luck at the marathon, I'm sure you will do fantastic! You have been consistant in your training and everything is looking like a great race for you, relax and have fun :)

My thoughts and prayers go out to your FIL.

Lori

From snoqualmie on Thu, Dec 04, 2008 at 13:28:04

Sunday. Website is here: http://www.runcim.org/

Thanks!

From Snoqualmie on Thu, Dec 04, 2008 at 14:40:45

Just got word - he's back on the ventilator. Cardiac meds were not getting into the IV for some reason. Had a CAT scan this morning and there is air in his bladder, not good. Various body functions are falling like dominoes. I'm going to keep singing xmas carols and packing my suitcase.

From Meadow on Thu, Dec 04, 2008 at 15:27:19

Good luck! I'll be thinking of you and your family.

From Solemate on Thu, Dec 04, 2008 at 16:03:34

Weather report from Sacramento today:

"Foggy and cold about 40 degrees supposed to dip into the high 30's tommorow. The visability was one half mile this am."

From Mark on Thu, Dec 04, 2008 at 16:44:36

Best of luck at the marathon! With all that has been going on and the pressure you have been under I hope you can at least catch a break this time. I admire your persistence and determination.

From Carolyn in Colorado on Thu, Dec 04, 2008 at 17:30:14

Good luck with the marathon! You'll do great. Just try to relax and not worry.

Have a safe and fun trip!

From Jefferey on Fri, Dec 05, 2008 at 16:05:10

I hope you beat my P R of 3:55 this weekend. Good luck to you!!

From Kelli on Fri, Dec 05, 2008 at 18:24:06

Best of luck to you on your race and with your FIL! KEEP SINGING!!!!

From Dale on Fri, Dec 05, 2008 at 23:02:56

Good luck and have fun!

Race: California International Marathon (26.2 Miles) 04:18:51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

California International Marathon

Marathon #16

12/07/08

(1st half 2:11:42, negative split difference of ~4:33!)

Weather Mid to high 40s? and foggy :D  Bit of a head wind at times

Fuel: 4 Accelgels, Cytomax at 2/3 of the stations, water at others, skipped the last aid station.


Executive summary:  I am delighted with my race! Time of 4:18 & change was one minute off my PR, but I am thrilled to have achieved my two primary goals: having a happy, positive experience and running a negative split race.  It is my 2nd fastest marathon, but the very best ever in terms of endurance, mood, smart pacing, and strong finish.  I learned a lot and had a great day.


This race report is mostly about my thoughts, observations and strategies rather than a detailed course description, which you can see at www.runcim.org.  The elevation chart is there as well, which is relevant to my mile splits (below).  The chip time and half time came from the official results; the mile splits are from my Garmin (which thinks I ran 26.34). 

1-5  10:08 - 9:58 - 9:44 - 9:56 - 9:55 

6-10 9:55 - 9:35 - 9:58 - 9:48 - 9:27 

11-15  10:13 - 9:37 - 9:30 - 10:11 - 9:43

16-20 10:06 - 9:38 - 9:49 - 9:30 - 9:48

21-26.2  9:46 - 9:55 - 10:24 - 9:46 - 9:45 - 9:42 - (last .2) 9:02

****Actual running paces included scheduled walk breaks through the aid stations. 


We never know what might happen on race day.  As one of my primary goals was to have a fun experience, I felt very much at the mercy of fate for certain aspects of the race.  Each time one of these aspects turned favorably my way, my expectations for a fine day increased: first there was the fog.  So much fog.  I adore fog.  It made me so happy to have that load of cool, gray air around me.  Another detail of my imagined happiness was to meet a nice person to chat with on the bus, to take my mind off the seemingly endless ride (it always seems longer by bus -- do they go the long way round on purpose?).  And there she was; we fell into conversation in the hotel lobby while waiting for the bus, as naturally as if we'd been friends all our lives.  We were about the same age, had similar goals, and she even lives near me (about 30 minutes).  


We arrived at the start to find more porta-potties than I have ever seen at a race (thank you CIM!).  I took advantage of them 3 times, and only had to wait in line once.   At 15 minutes before gun time, I stripped off my layers and got into the roiling sea of bodies to reach the sweat bus.  Remembering my last CIM pre-race chills (ran it 2 yrs. ago), I had brought hand warmer packets, which I used to rub down my legs and keep the chill at bay as I waited.  


Mile 1: stayed relaxed and tried not to look at my watch at all.  "You want a negative split, and you want a happy race.  No pushing yet."  Though I was taking it easy, the first mile is mostly downhill, so the warm up didn't seem to cost me much time.  For my future BQ attempt, I will have to remember this when planning; I would be foolish to sacrifice that warm up period. I believe that easy first mile may have been the greatest foundation for my good race. 


Miles 1-5: As the hills appeared I tried to stay relaxed, and not panic as people surged ahead of me. The early hills at Portland in October were part of my undoing, I believe, so I consciously held back and kept the pace moderate, going by effort level rather than the actual pace. This part of the course is very pretty, what I call "California Rural."  There are very large fields by each house, wooded areas, horses in pastures, but not the stretches of uninhabited land that one finds in less densely populated places. 


I attended a sports psychology clinic at the expo in which the speaker talked about the benefit of mantras, or "power words" during a race.  I've always liked the idea but haven't used it systematically before this race.  I had some prepared words, and added to them when I found myself needing more encouragement.  During the first few miles I kept thinking this phrase: "Trust your training."  


Miles 5-13: By mile 5 I felt really great and the pace became delightfully comfortable.  I lost about 30-40 seconds somewhere in this section when I needed to remove one more layer and get it tied around my waist comfortably. (Now I see why people choose to wear Thrift Store finds and just leave them by the road.)  Though CIM is a net downhill course, it is FULL of hills, especially in the first half. My first CIM 2 years ago was a real shocker because it's billed as such a fast course.  They call them "rollers." I was pleased with my pace through the hills.  These are the magic miles, when you are all warmed up but not yet exhausted. When my flat-terrain pace crept up to 9:15, I knew enough to pull back and say, "no faster, girl -- save it for later."  A few times I consciously switched to a bit different gait, one which I've been trying out in some training runs for the past month: I let my feet contact the ground for just a bit longer and let the hip move backward slightly. It may be unorthodox, but with the terrain changing all the time I think it was good to mix running styles and let some muscle groups have a rest. The course support at CIM is fantastic, with great aid stations and people calling splits at frequent intervals throughout the whole course. At mile eight we had Santa and the Grinch calling splits, just one of many delightful details on the course.   It was during this part of the race that I had to swerve to avoid the first of 4 road kills: 3 squirrels and what might have been a rat, mostly unrecognizable.  My power words during this segment: "Nice and easy," and then "Tower of strength." I had a couple of miles where I was inexplicably dizzy. Fortunately this passed.  


Miles 13-20: Remembering there was a stretch of extremely ugly scenery at around mile 13, I had planned to sing some favorite xmas songs in my head through that mile, but thanks to the lovely fog it was hardly necessary and we were soon out of it.  During this second part of the course, the hills decrease and the scenery changes to suburban, with gorgeous fall colors and nice gardens.  As we moved through these miles, I really began passing a lot of runners.  While passing people towards the end of a race is invigorating to me, I was psychologically pulled down by it at this point.  I hate the plodding sounds of heavy feet, or sloshing fanny packs, or labored breathing. These sounds and the sight of people walking in exhaustion (not the obviously planned walk breaks of run/walkers who are on target)  -- all seemed to speak to my least confident Self. "You are blowing it. Pretty soon it will be you."  Isn't that ridiculous? I think it might be an insecurity from childhood or some kind of malfunctioning consequence of birth order.  So I added to my power words to get past them, "Horse among cattle, horse among cattle." It's not very nice, but it worked. My other phrases during this section were "Strong and smooth," and "I am Deena." lol  My biggest challenge in these miles is psychological.  I focused as much as I could during these miles on my Happiness goal, smiling as much as I could, enjoying the fog (have I mentioned I love fog?), thanking volunteers, and occasionally waving at spectators. I got lots of cheers and "nice smile!" comments.  Several times I had to extricate myself from conversations so I could concentrate and save all my oxygen for running. Nice people who could be running faster, imo. 


Miles 20-finish:  Right after mile 20, there is a huge crowd at an inflatable "brick wall," and two people dressed as Grim Reapers. This was a fun high point for me. I cannot remember ever reaching mile 20 and still being able to maintain my planned pace in a marathon.  It was wavering for sure, and I was experiencing some bad moments when my form would fall apart a little, but I was still moving forward and having fun.  I wanted to shout out to strangers, "I'm still on my pace!!"   After the party atmosphere at the "wall,"  the course became very quiet and I had my worst crisis of confidence.  I was in Terra Incognita, running so close to planned pace this late in the race. My legs and feet were starting to hurt a bit, and I was tired.  The negative thought of "you cannot maintain this" crept into my head.  I know that saying, "whether you think you can or can't, you are right."  But not all physical achievement is the product of will -- otherwise we wouldn't need to train at all!  I still do not know if my voice of doubt was correct, but it was strong.  Those splits at miles 21-24 are not slower due to hills, just doubt.  I wish it was like a gas tank on a car, with a clearly visible gauge telling me what's left.  I believe this kind of doubt can really only be conquered by layering success upon success over time, and taking incremental leaps of faith. After about mile 23 I took that little leap and decided to try to run faster, and found that I could.  Maybe it was that I knew it wasn't that far anymore, or that I had taken a "rest" by slowing down for a while, or that I was suddenly feeling like a bullet compared to the carnage around me (groaning, walking, barely jogging, weird postures), or that I went to my last power word, the one I always use at the end: "Courage, courage, courage."  I cannot begin to describe what a happy feeling it is to pass runner after runner: big guys, young men, women half my age. The final mile was a mixture of pain and pure joy -- where else but in distance running can those go together? OK, maybe childbirth. 


My only CIM course complaints: 1. Mostly horrible music on the course, thankfully very little of it.  2. The finish area was chaotic and disorganized, I was handed a bottle of water, but I never did find the refreshments (no post race food until I returned to my hotel - a first for me) because they buried them outside of the runners-only area, where I could scarcely make it through the crowds and gave up to find my family.  3. Although our roads were closed to traffic throughout the race (yay), there was no crowd control in the final mile, where two walls of bodies closed us down to less than one lane. Here I had the strength to push my pace that last mile and couldn't get around the slower runners. 


Why this is a better race than my PR: If I do a few somewhat dishonest mental tricks by factoring in the hills and the extra time for clothing issues, I can take off about a minute and find a number that is lower than my PR from Portland 2007. But I don't really have to do that to feel better about this race than my PR race, or any other in my life.  First of all, I achieved my two main goals: happiness and negative split.  The negative split is something I have never done before.  My PR  of 2007 was a positive split by a long shot -- a brilliant 18 miles followed by an 8 mile death march. Furthermore, I had a great time!  And though I walked through the aid stations as planned, I did not add ANY walking throughout the whole race (also a first).  I learned what it feels like to run on or close to my intended pace in the later miles, an experience I will surely draw on for confidence in the future.  I also learned what it takes to stick to a goal while racing.  More than once during my race, both of my goals required me to deny the temptation to go after a faster time.  


What is next: Obviously I will be picking my next race for the spring.  For training, I would like to add a bit more speed work, and just continue the workouts I have been doing.  Although I like my weight in general, I may try to take off ~5 pounds to support my BQ goal. I'd like to continue my hill work, and stay strong in the winter months, which may be a challenge.  I need to find an extra 13 minutes to get my BQ.  That seems like a lot. On the other hand, I did not have "run fast," or even "run a PR" as one of my goals for this race.  I may be wrong, but I don't think I'm quite as sore today as usual; could I have run faster? Maybe so.  But I do not think I could have run any smarter -- this was a truly wonderful marathon experience. 

Comments
From Dale on Mon, Dec 08, 2008 at 16:43:54

Big time congratulations! That is some negative split!!! It looks like you're taking away exactly the right things from this race: smart pacing, good energy conservation early, overcoming negative mental thoughts. The fact that you weren't suffering badly at the end probably did mean you could've PR'ed had you pushed it a bit, but you were smart to not do so here....why? Because you learned *how* quality marathons *should* be run: negative split and a fast closing 10K. Now that you know how, next time you can close the gap between this where you clearly had some more in you at the end and a PR leave-it-on-the-course effort.

A BQ time is only about 5% faster....well within reach for your next marathon. Just work a bit on those negative thoughts that crept in at the 20 mile mark....that's where the racing really starts and from your report it *sounds* like you had the juice and just needed to believe a bit more. Still, a really fantastic race!

Congrats and well done!

From jefferey on Mon, Dec 08, 2008 at 17:06:58

Excellent!!! Happy to hear it went so well. What is your BQ time needed?

From Carolyn in Colorado on Mon, Dec 08, 2008 at 17:16:35

Yeah! I'm so glad that you had a great race!

I love your descriptions of things alone the way. Do you take your voice recorder with you when running a marathon and record thoughts while you run, or do you just have a great memory?

You know, I have an idea about what marathon you can run in the Spring!

From Becca on Mon, Dec 08, 2008 at 17:50:42

Great run!

I really enjoyed your recap. Way to run smart & happy!

From Eileen on Mon, Dec 08, 2008 at 17:50:44

Congrats on a great race!

From Meadow on Mon, Dec 08, 2008 at 18:49:22

Wonderful report! Does this mean Ogden next year? hehe.

I love the fog too, just as long as it's only for a day or two at a time ;).

I like your words to chant, I may use that for my next race :)

From JD on Mon, Dec 08, 2008 at 19:38:02

Congratulations on a great marathon Snoqualmie! Great report. You are truly a marathoner (is that a word?). Extremely happy for you!

From Solemate on Mon, Dec 08, 2008 at 19:45:39

Great endurance; great negative splits.

And great weather. Thank you for the report and congratulations!

From Sasha Pachev on Mon, Dec 08, 2008 at 20:58:11

Congratulations on the negative split. At least for me, regardless of how slow I run the first half, when pacing myself ideally I will always run the whole race at least as fast as I ran the second half. Applying that rule you would have had about 4:14 in you.

To get ready for sub-4:05. Main focus is learn to run at 9:10 pace. So every long run, warm up for 2 miles, then run 9:10 pace until you can't, or until you've run 14 miles. If you get to 14 miles and still feel good, run one more mile as hard as you can, and then cool down. If you reach the point where you can't before 14 miles, run a quarter as hard as you can, and then go into a jog mode and finish the rest of the planned distance jogging.

Also try racing a marathon like this - the goal is to cover the maximum distance up to the marathon at 9:10 pace. Tell yourself that what happens after does not matter - 12:00 pace, walking, or even DNF. Just go "Run one more mile in 9:10" and do not worry about anything else. Judge your success by how far you got on pace rather than by total finishing time.

The trick is that 9:10 pace puts you ahead of BQ by 5 minutes. So if you get to mile 21 on pace, then you still have 5 minutes to blow over the last 5 miles, 10:00 pace still gets you there, so you will fight even if you are not feeling that great.

From robr on Mon, Dec 08, 2008 at 21:33:14

Great race report. I learned a lot from your description. I'm glad it was such a great experience for you.

From Little Bad Legs on Tue, Dec 09, 2008 at 01:01:59

Looks like I wasn't the only one from the blog that ran the CIM! Great race! Oh yeah, and I agree about the hills they called 'rollers.' ;)

From Snoqualmie on Tue, Dec 09, 2008 at 01:55:35

Thanks everyone for the comments and support.

Dale- I appreciate your views on this more than you can imagine. I feel like you understand what has been happening to me in this journey.

Carolyn & Meadow - I'm still considering Ogden, but my "support team" is not happy about it. I, too, may not be able to justify the plane ticket. We'll see. Thanks for the invite though -- see you guys would be the #1 bonus!!!

Sasha -- Your comments are very interesting. At my PR race in 2007 I ran nearly 18 miles on an 8:50 pace, but then I died... the last 8 were so miserable and discouraging that I must now deal with the psychological aftermath of it. I will be thinking about your comments very seriously.

I'm leaving the world of internet now for another couple of days... will "see" you all soon. Cheers.

From Mark on Tue, Dec 09, 2008 at 08:16:07

Glad you made it to the race and then ran a good smart race. When you feel good that can be better than a PR sometimes. Great race report, too. I've been thinking about running this one someday.

From Metcalf Running on Tue, Dec 09, 2008 at 11:05:42

Congratulations!!! Love the race report...looks like you had a wonderful run, you should be very proud of yourself!

Lori

From marion on Tue, Dec 09, 2008 at 11:34:27

CONGRATULATIONS!!! The mantra thing is my best friend. I use encouraging words of other runners who have run with me. They really help a lot. I think they are so powerful because when we get into a tough situation, like a race, we don't have room in our heads for many words. The simple mantra can be repeated over and over and the rhythm itself if soothing too! (Yes, I am weird! ;)

From Kelli on Thu, Dec 11, 2008 at 10:27:16

I am so late getting to this race report---SORRY!!! But you did awesome! i am so glad that you were happy with the way the race turned out! I love your detailed reports, it makes me feel like I was there with you the entire time!

YOU DID AWESOME!!!! Enjoy some time off and take good care of yourself. I look forward to all of your new running reports and seeing what you decide to do next!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.430.000.000.003.43

Objective: slow & easy (still recovering)

Weather: mid 30s, cloudy

Core & pushups

It was great to get outside and move, though the legs are pretty dead.  My pace was in the 12's and 11's most of the time.  

I spent a good deal of the run thinking about my next training cycle and what training elements I want to include (ie I want it all, lol): long runs, tempo runs, mile repeats, hill sprints, butt kick drills, strides, progression runs, Yasso 800's, MP long runs... What did I leave out?

Carolyn - I forgot to answer your question about the voice recorder.  I wouldn't dream of bringing it on a race. All the important stuff gets burned into your brain anyway.  I only forgot one funny story, about some "on course entertainment:" Some time in the first half of the race a guy came running in the opposite direction wearing nothing but his shoes and a pair of red bikini underwear.  I was running with a bunch of women at that point and they were all whooping and cracking up.   And BTW,  I am starting over with the pushup program. I don't think I've lost that much, but I believe part of my improvement was from working faster (momentum) and not going deep enough.  I want to do this right. :)

Blue Nike Structure Triax 11 Miles: 3.43
Comments
From Carolyn in Colorado on Fri, Dec 12, 2008 at 12:28:49

Inasmuch as you're thinking about your next training cycle, I'll tell you what I'm wondering about my "offical" training cycle for Ogden (as opposed to the base building that I'm doing now). I'm thinking of doing the Intermediate Marathon plan from the back of Hudson's Run Faster book. It's a 20-week plan, so I would start it the week after Christmas. Am I crazy?

As for the pushup program, it's a 6-week program, but I can't imagine getting through it in 6 weeks unless you were already able to do nearly 100 pushups when you started. I've already spent two weeks on week 2 and I'm going to go do week 2 again. I was okay with week 1, but I ran into trouble with week 2. I need to feel good about week 2 before I move on.

That's a pretty funny store about the guy running the wrong way. I guess he just did it for entertainment, eh. Did seeing him distract you and help you at all?

From JD on Fri, Dec 12, 2008 at 13:03:34

Could you elaborate on the "butt kick drills" please? Sounds like something I could use. :-)

From Snoqualmie on Fri, Dec 12, 2008 at 13:13:33

JD - assuming you were not joking about the need to, um, get more motivated... "Run at a slow rate of forward progress while trying to keep your thighs locked in line with your torso and touching the heel of your foot to your butt with each stride. Continue for 30 meters. This drill strengthens the hamstrings and increases dynamic flexibility in the knee." -Brad Hudson I was going to do them anyway, but then I read that the Kenyans do them almost every day so now I'm really sold!

Carolyn -- I think you would do well on that program, except that all his programs have too low a starting mileage, imo. Keep your mileage how it is, and adjust all his workouts if/when they don't seem to add to what you've already done.

From Metcalf Running on Fri, Dec 12, 2008 at 13:13:44

Good to see that you are moving again :) All ready thinking of your next marathon... you must have enjoyed it.

Lori

From solemate on Fri, Dec 12, 2008 at 16:18:54

It must feel good to stretch the legs. Any clue yet what the next one will be.

From Snoqualmie on Fri, Dec 12, 2008 at 16:42:36

I'm leaning towards Eugene; my support crew (DD and DH) get a vote, so we'll see. It's got to be May, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.930.000.000.004.93

Objective: easy/recovery

Weather: Low 30s F, cloudy, light precipitation (snow/rain/sleet/mix?)

15 min. core and weights

Another lovely jog through Snoqualmie Ridge.  There was a pretty, thin layer of snow on the grass and trees, but the sidewalks and streets were just wet -- great conditions for running. 

I have a relatively new, fleece, half-zip top that I am finally able to wear comfortably since it is so warm.  I think I tried it once last month in 40s weather and it was too hot. It was almost too hot today.  Fleece is incredible -- and that's saying a lot since I am a die hard Wool Lover. 

These shorter runs feel really weird.  My legs are not recovered yet, but I keep thinking "I have to go in now?"  Of course, it could just be my mental conditioning: I am accustomed to running in daylight only on my long run days. I'm going to get spoiled!  DH goes back to work Monday, but he has some more vacation days he must use before 2009. 

Red Nike Structure Triax 11 Miles: 4.93
Comments
From Carolyn in Colorado on Sat, Dec 13, 2008 at 15:28:49

I'm glad you got to wear your fleece. And congratulations on your snow. I enjoyed my last nice day for a while this morning. We're supposed to get another storm tonight.

I felt the same way (I have to go in now?) on my short runs this week. I'm used to running longer, but it as also kind of nice in a way.

I wish I had some vacation days that I had to use or lose. I never acrue that many. I just end up taking too many days off here and there because of sick kids and things like that.

I'm sure you'll be recovered and back to your longer distances in no time.

From JD on Sat, Dec 13, 2008 at 15:43:46

Snoqualmie you a a model of diligence and consistency!

I'll take those 13 minutes for you if you're not going to use them any more. :-)

From Solemate on Sat, Dec 13, 2008 at 15:54:24

My son lives in Portland and says that really got hit with some heavy rain and that the COLD is upon them - the coldest in years apparently - with much snow on the ground in Portland. Brrr.

Just keep those muscles warm....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.670.000.000.008.67

Objective: easy/recovery + fighting mental battle to run in winter conditions

Weather: Thanks to this website that gives more accurate neighborhood weather, I can be more specific now: 25F, wind 24 mph gusting to 40, wind chill ~10F.  Partly sunny, thin layer of snow on top of lots of ice, a few bare patches.

OK, so it's me against Winter now, and one of us is goin' down.  Or... we might just make peace and be friends.  But today, as I looked out at the frigid dawn, I could have sworn Old Man Winter was taunting me. (Did he just call me "treadmill carrion" or was that the wind?)  It was war -- the gloves were going to have to come off! Or rather on, as the case may be. 

True, it's a record low for December around here, but things aren't so bad. For one thing, it is not technically snowing although a lot of snow is blowing around.  Furthermore, it is a gorgeous morning. And it's icy, but I was able to find plenty of rough spots and snowy places to put my foot.  (Just for record, Yaktrax are wonderful unless it is solid, bare ice.)

Today's run was great practice for January when I'll have plenty of ice, longer harder workouts, and no cheery xmas lawn decorations to lift my spirits.  My quest and my vow is to keep running outside unless I have a speed work day scheduled and it is icy.  The laws of Physics must be respected.

For my own records, today's attire (from the ground up): Yaktrax on my Nikes, Smartwool socks, Sugoi Midzero tights (needed one more layer on legs), unmentionables, Smartwool top, Brooks fleece top, Cycling jacket (impenetrable), Nike gortex cap, fleece Balaclava, Smartwool gloves + Nathan neoprene LED gloves.

Blue Nike Structure Triax 11 Miles: 8.67
Comments
From nicole on Sun, Dec 14, 2008 at 14:01:50

Thanks for the encouragement! I definitely need to invest in some warm gear if I'm going to get out more this winter... looks like your blog can give me some good ideas of clothes! :-) Thanks again.

From Dale on Sun, Dec 14, 2008 at 16:41:26

So much for getting eased into winter, eh? My body is telling me to forget running anything but slow for a while...it's too dang cold! Good for you getting out in this mess. I can't believe I'm hoping the rain returns!

From Carolyn in Colorado on Sun, Dec 14, 2008 at 16:52:15

Way to get out in the cold! Did you think of me? I'm glad today is not a running day for me. It was 1F here this morning and snowing. You're going to put me to shame. I'll wimp out and opt for the treadmill some days.

From JD on Sun, Dec 14, 2008 at 18:51:58

Old man Winter ain't got nothing on you!

From solemate on Sun, Dec 14, 2008 at 19:09:59

Brrrrrrrrrrrrr! I think we are all experiencing some unusually cold weather. Now to handle it and we all know that I am the all time wimp. I did go to my LRS and bought a very light weight rain jacket - thought I would be too hot otherwise. It just doesn't get that cold here.

http://www.onlineshoes.com/productpage.asp?gen=w&pcid=118888&adtrack=froogle&term=women%27s+asics+rapido+jacket&offer=

go to my LRS and bought a jacket -

From Kelli on Sun, Dec 14, 2008 at 21:18:20

That wind is a killer when it is already cold outside! You are one brave woman. It is amazing how fast you warm up once you get moving, but the GETTING moving part is so hard!

Now I will be coming here for dressing and shoe advice for winter. It SCARES me!!!

From Snoqualmie on Sun, Dec 14, 2008 at 21:45:45

Kelli - it IS scary. I went out to dinner tonight and felt a weird kind of fear at the prospect of leaving the house. Tomorrow is supposed to be even colder. I'm going to do some visualizations before bed; that always helps me.

Carolyn - yes, I did think of you. I thought "now you can't just tell other people to get out there and do it, YOU have to do it." I'm sure TM'ing it doesn't make you a wimp. It's a personal vendetta kind of thing for me. TM = hate running. It just won't do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.890.000.000.003.89

Objective: easy

Weather: Clear and starry. 20F, wind chill 10F, wind 10mph gust to 23. Pavement mostly clear in parts of neighborhood, very icy in others.

20 min. core & wts.

It was part running, part dancing this morning. I ran about a half mile and returned to the house to take off my Yaktrax, since the pavement seemed clear enough for normal running.  About 2 miles from home I found that the dry streets and sidewalks were not consistent.  And that's when the dancing began.  Hopping from one dry patch to another, doing a little slow tread across ice, and leaping sideways to run on the snowy grass -- I must have looked pretty funny if anyone was around.  But it was pretty quiet this morning.

While trying to run on the snowy grass without twisting my ankle, I was reminded of a question that I've had for a long time.  Title IX didn't come about until I was in high school, where it did me very little good, so I am very ignorant about cross country running. Is it a figure of speech, or do they really run on grass and uneven ground?  If the latter, how do they avoid twisting an ankle?  I can scarcely do a little trot movement and stay upright. let alone race. 

Attire: same as yesterday except: 1) heavier fleece top, 2) Extra layer on upper legs (I have an old pair of REI fleece long underwear that I had cut at the knee a couple of years ago. I just wore them on top of the tights. It was great.  No stinging cold on legs today.)  What I should have changed: as the wind was not as fierce today I wish I had worn a lighter windbreaker; the cycling jacket was too much, but I did need a wind shield.

Winter tip! Burt's Bees Lip Balm - not just for lips!  All over the face for freezing temps and wind -- feels great, protects skin, lasts longer and is less sticky than Vaseline.  (Do not use the mint flavored! Br.) 

Blue Nike Structure Triax 11 Miles: 3.89
Comments
From Solemate on Mon, Dec 15, 2008 at 10:33:17

Be careful out there..... Have you ever run trails.... they are the best. Everything is uneven with lots of rocks, leaves and roots. I once tripped on a root and fractured a thumb the day I was having my annual Champagne and Chocolate party for 50!! Made for interesting preparations....

The Tales of Running!

From Bonnie on Mon, Dec 15, 2008 at 11:26:14

Cross-country racing is generally done on golf courses or similar type (lots of short, but steep, hills) of course. It is a blast! There are usually water jumps (either man-made or natural) and if there are no natural things to jump over (like logs and whatnot) then sometimes they will put them up (hay bales, logs to jump). The courses are generally wet, muddy, icy (because of time of year that cross-country is run) or both. People sprain and break things (mainly ankles) all of the time - though the spikes they wear help a little. It is not uncommon to lose shoes in the mud. Interesting thing about cross-country is that it is an early season event - used to "race" people into fitness from the Summer (when college and high school runners are generally either not running or only running base mileage) - track athletes from middle distance (800-1500-mile) and distance (5K - 10K) run together - it is a great equalizer (some middle distance athletes are stronger in cross-country than distance track athletes). Some collegiate programs that have eliminated men's track programs will still have a cross-country program for men.

From JD on Mon, Dec 15, 2008 at 11:44:08

Those Yaktrax sound pretty cool. Seems like they would be ideal for running on packed trails. I like the cutting of the fleece to use for another layer too. You should start a specialty line of winter running attire for real runners. :-)

From Carolyn in Colorado on Mon, Dec 15, 2008 at 12:12:17

Way to brave the cold this morning. You are a model of consistency.

One of the reasons I haven't gone with Yaktrax of screws in the shoes or something like that is that my winter running conditions are very similar to what you described today. Some areas are clear and fine, others are snowy and icy. If it's much worse than that, I'll go for the treadmill, as I did today.

From redrooster on Mon, Dec 15, 2008 at 13:41:00

nice job in the cold weather, and thanks for the kind comment on my blog!

I spent a couple years in Corvallis Oregon, the pacific northwest is awesome,and very runner friendly. I have thought about doing the Newport Oregon marathon, have you ever thought of doing that? Keep up the great work! Scott

From Snoqualmie on Mon, Dec 15, 2008 at 14:08:27

Scott - I have not done Newport but hope to someday. I love the coast. One of our fellow bloggers, who lives just a few blocks from me, actually WON Newport this year. Sean Sundwall is his name; he is on my Favorites list. Coincidentally, he is a great x-country runner too.

Thanks, Bonnie, for the info!

Solemate - I know many women do not have a problem running trails alone, but I will not do it. We have cougars, bears, bad guys, etc. Wish I could; we have lots of trails close by and they are lovely. DH will run with me in a few more years when our daughter can stay home alone and then I'll have that freedom.

From Kelli on Mon, Dec 15, 2008 at 19:00:18

BRRRRRR........that is all I can say! You are one dedicated woman!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

Objective: Moderate

Weather: Clear & calm, 17 F

20 min core & weights

Welcome to Minnesota!  Obviously, we are breaking some records this week.  But since the winds are not howling anymore and I wanted to work a little harder today, I pared down my layers a bit: same bottom half as yesterday, but on top: Nike thermal t-neck, fleece half zip, nylon vest, neck gaiter, Nike gortex cap (it has ear flaps), Smartwool gloves & stranded mittens.  "Stranded" refers to the method of using two colors by carrying or "stranding" the unused color on the wrong side of the fabric; it means there is a double layer of wool -- very warm. 

The neck gaiter is a simple tube knit in a 2 x 2 ribbing with soft Merino wool (the knitter in your life can whip this up in about an hour or two).

runners gator

This outfit worked well once I warmed up,  but the first couple of miles were a bit uncomfortable.   But it was a beautiful morning, with lots of moonlight to see the surrounding mountains.  Yesterday was gorgeous too. 

CIMG0456

Red Nike Structure Triax 11 Miles: 6.03
Comments
From Carolyn in Colorado on Tue, Dec 16, 2008 at 10:26:24

You're doing me proud running in the cold like that. Meanwhile, I'm wimping out and running inside. But I'll get out there if we ever get up to 17 degrees.

Your knitting is beautiful, as is your picture of the mountains. You live in a lovely place.

From Deborah on Tue, Dec 16, 2008 at 10:58:12

Wow!!! What a view!! I am jealous. Thanks so much for sharing that great picture.

From jefferey on Tue, Dec 16, 2008 at 11:25:11

Was that pic from this morning? Gorgeous!! And there I was not even looking out my window stuck in the garage on the TM, missing out on that view- Darn! You're just powering right back in I see.

From Snoqualmie on Tue, Dec 16, 2008 at 11:28:27

Jeff - the picture was taken yesterday afternoon. That pink light was only there for a minute or two and DD and I were running all over trying to find the camera quickly. We've missed alpen-glow shots before.

From jefferey on Tue, Dec 16, 2008 at 11:36:59

That makes sense being on that side of the Mtn. Are you up for a trail race on Jan. 3rd? My buddy is doing half of a 50k on Tiger Mtn. that day. Fortunately I will have family in town for a baby blessing otherwise he would talk me in to running it.

From marion on Tue, Dec 16, 2008 at 12:06:27

I love your blog title. I may copy you! It really feels like a competition! Who will win? ;D

From Snoqualmie on Tue, Dec 16, 2008 at 14:17:16

Jeff, thanks for the info about the trail race. I've got something going that day. Probably for the best, since I don't train on trails.

From solemate on Tue, Dec 16, 2008 at 14:47:19

Great picture.... it was in the 20s here this morning and I didn't run. I have a head cold and can't seem to stop sneezing. Took a birage of vitamins and most of the other symptoms have disappeared; I never get sick; but mostly I hate not sleeping. I am exhausted. May try running after a nap. You are doing so well getting out there.

From Kelli on Tue, Dec 16, 2008 at 23:56:47

Wow, that is so pretty!

I thought of you on my run this morning and wondered how cold you were! You were definitely colder than me! It was actually "warm" here becasue it was snowing, so the cloud cover kept the temps up a little (I think about 28 degrees). You are one brave woman!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.440.000.000.005.44

Objective: easy

Weather: 32F, snowing lightly. Windy in open spaces (gust to 17 mph). Thin layer of snow over mostly bare pavement w/ icy spots.

15 min core & weights

I never thought 32F would feel so pleasant.  If we had a spike to the 50s (as sometimes happens in winter around here), I might just get heat stroke.

Now that I have settled on Eugene for my spring marathon, I started the happy task of working out my training schedule, to begin around the first of the year.  Although I did plan to include his workouts, I was not going to use Brad Hudson's Run Faster schedules because they were not quite right for me.  The Marathon 2 schedule was a bit too light and the Marathon 3 schedule too heavy. But buried there in the chapter on how to put together your own schedule was another sample schedule, and it was (ala Goldilocks) just right. 

I still wanted to adjust the printed schedule for my own little preferences and needs but it is looking very good to me.  I substituted some of the workouts for ones I want to include, reduced the number of "recovery weeks," eliminated the Saturday runs in favor of resting, and cranked up all of the long runs to the distance I like to cover.  It took me about 90 minutes to get it all polished and copied into my planner (in the tiniest possible print, and in pencil of course).   It's like a little work of art to me. :)

Blue Nike Structure Triax 11 Miles: 5.44
Comments
From Carolyn in Colorado on Wed, Dec 17, 2008 at 10:48:21

Yes, it's interesting how warm freezing feels after you've experienced well below freezing. They commented on my local news this morning that it was a balmy 15 degrees.

As you know, I'm planning on using Hudson's Marathon 2 schedule. I'll have to compare it to the one you found in the middle of that chapter. It sounds like Goldilocks and the Three Bears. I'm glad you found one that is "just right."

From JD on Wed, Dec 17, 2008 at 16:58:25

Nice run today. You do really well getting out there in all conditions. I think the wind is what I have the hardest time with. Wind, ach!

Eugene! Have you run this marathon before?

From Dale on Wed, Dec 17, 2008 at 17:32:19

This heatwave is great! Except for all this white stuff on the ground preventing me from getting any kind of traction! Sounds like we got more snow and you got the winds....guess that's a fair trade.

I hear Eugene is a good marathon to run....good choice.

From snoqualmie on Wed, Dec 17, 2008 at 21:02:51

JD - I was signed up for Eugene last year and had to cancel/forfeit because I was so ill over the winter and into early spring. Really looking forward to making it this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.000.006.13

Objective: moderate effort

Weather: 25F, variable wind (0-10 mph), snowing lightly.  2-3 inches fresh snow on top of patchy ice. 

15 min. core & weights

Random observations: Cars that can normally be heard 5-6 blocks away are only heard 1-2 blocks away on snowy ground. Running in 2-3 inches of snow is a lot like running on sand.  People seem friendlier when it snows.  When the whole world is white, a headlamp is superfluous.  In the time it takes me to select, put on, and adjust all my winter gear, I am losing .5 to .75 miles of running time.  Snow is best when it's fresh.

Newflash: Yesterday I did what I have procrastinated about for months. I drove to the school district office, filled out a form, showed them my drivers license and received... a key to the track.   The next step is to decide how on earth I'm going to get to use it. Lttany of excuses: I am not permitted to go while school is in session,  I don't want to give up my weekend long runs for track work,  if I go during my normal pre-dawn running time the track will be pitch dark and scary... 

I will work something out, but I am pretty sure I'll still be doing most of my speed work here in the 'hood.  One thing for which I really wanted that track key is to do Yasso 800's.  Ever since I met The Bart Yasso at Portland, I've been meaning to include them in my training cycle, about 6  and 4 weeks from race day.  In any case, it's always nice to check something off the to-do list that's been there so long it's growing moss.

Red Nike Structure Triax 11 Miles: 6.13
Comments
From jefferey on Thu, Dec 18, 2008 at 11:03:20

We lived at Snoqualmie Pass for about 7 years and we loved the quiet that the snow brought us. The Ridge street rd is more than half a mile(.65 I think). you could potentially do the yassos there if you come down from Douglas it would be easier and then jog back to start again. I'm getting ready to hit the TM again. No school today. Time for Hot Cocoa after the run.

From Carolyn in Colorado on Thu, Dec 18, 2008 at 11:12:58

You are very brave to run in snow that deep. I don't know whether I'm that brave. I've kind of been figuring that I don't want to run in snow that is deeper than the height of my foot. Are you wearing your yaktrax, or whatever they're called? How are they working for you running in this much snow?

Good luck with the track workouts if and when you do them. I live within walking distance of both a middle school and a high school and they each have a track. I'm pretty sure the middle school track (which is smaller) isn't locked. I'm not sure about the high school track. If you get out there on the track, maybe I will too.

From Kelli on Thu, Dec 18, 2008 at 12:40:17

Track work is my nightmare-so way to go for even thinking about it! We do not get keys here, we just climb fences if we have to!

Okay, I think for once your run was a little warmer than ours. But you have far more accumulated snow (although we will be there in about an hour---it has not stopped snowing since 6 this morning). Snow running is quite the experience, but I so enjoy the slower speed it requires.

I love all of your observations and totally agree. It is so quiet in the snow and peaceful. As long as there is no wind and ice, I am quite enjoying it!

Be careful out there!!!

From Dale on Thu, Dec 18, 2008 at 13:08:53

You can't hear electric cars or hybrids running on electric only until they are on you! Watch out!!!

Good on you for getting a track key. Yasso 800s hurt....just remember they're supposed to :)!

From Snoqualmie on Thu, Dec 18, 2008 at 16:06:10

Jeff - yes, Ridge St. is where I normally do at least some of my tempo runs, unless I want to just go by effort level. One thing I love about Brad Hudson -- he loves hills. No problem there.

Carolyn - Yes, I've got the Yaktrax on. They build up a bit of snow every now and then and I have to shuffle it off. But I love them. I'll let you know how the track goes. At the rate I'm procrastinating, I might get there by March.

Dale - thanks for the heads up, about the cars and about the 800's. 10 reps does scare me a bit.

From Dale on Thu, Dec 18, 2008 at 16:40:10

I'd recommend against doing 10 reps right off the bat. I did that....and now I'll hate them for life :). Rather, ease into them like my coach has me doing now. 4-6 the first time around, 6-8 a couple of week later, 8-10 a couple of week later. Space them out even more, if needed. Just a thought so you don't learn to despise them.

You'll also probably have to bargain with yourself during the reps. My bargains usually start around rep 3 and go like this:

3 - Just 3 more, then I'll cut it short.

4 - Just 2 more.

5 - Just 2 more, 7 is it.

6 - Just 2 more, nice even 8.

7 - Just 1 more.

8 - I'll try just one more.

9 - I'll try to just finish one lap....okay 2.

10 - This is *really* it!!!

From Snoqualmie on Thu, Dec 18, 2008 at 18:33:51

You crack me up. BTW, what is your rest period between reps? Time or distance? Walk or jog?

From Snoqualmie on Thu, Dec 18, 2008 at 18:34:42

Another BTW, are you getting dumped on w/ snow right now? Our neighborhood is one big sledding party, with kids out of school and no one going to work. It's been snowing hard all day.

From Dale on Thu, Dec 18, 2008 at 18:48:40

I use time. You're supposed to take a recovery period as long as your repeat, so if you're running 3:30 repeats, your rest between would also be 3:30s. Confession time: I *try* to jog between reps and usually succeed for the first few but by ~ 4 I wind up walking (usually gasping for air, trying not to barf, attempting to wipe the snot from my face, all while trying to look cool) for 15-30 seconds before I managed to convince my brain to command my body to move it. Move slowly enough that you recover for the next repeat, or you won't be able to execute them. Actually, I've found time and again that if I walk, I recover more slowly than I do if I jog very slowly, probably related to my breathing patterns or something, a fact that I have to remind myself of in getting moving again. Usually, as the training block progresses and I get more fit, I wind up walking less and jogging more.

We got dumped on yesterday and overnight. We've probably got a 10-12" of snow on the ground at the house. School around here's been cancelled for a couple of days now, first for frozen pipes and then for the snow. Fortunately, aside from some intermittent flurries, nothing much today. Still, enough to drive me inside and onto the dreaded treadmill of doom. (Okay, maybe not of doom, but dreaded nonetheless!).

From marion on Thu, Dec 18, 2008 at 22:30:06

Yassos are cool and HARD! Good luck! BRAVE soul! I need to learn to love to run in the snow. I am a wimp!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.210.000.000.005.21

Objective: easy

Weather: 19F, partly cloudy. A couple of inches more snow on the ground today.

I stayed in the compacted snow of the street whenever I could.   A pleasant run.  I'm in a rush this morning...  Cheers.

Blue Nike Structure Triax 11 Miles: 5.21
Comments
From Carolyn in Colorado on Fri, Dec 19, 2008 at 10:56:55

Yes, it's easier to run on compacted snow than on powdery snow.

Good luck with your busy day.

From jefferey on Fri, Dec 19, 2008 at 11:30:58

OK it's You 7ish and Fall 0. Officially you can't claim you are dueling Old Man Winter until the 21st.

Having said that I am mighty impressed with your gumption(is that a word)! It is stinking cold out there. And Slick-

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miserable miles on the Dreadmill.  I really don't know how you all do it, you who like the TM.  My hat's off to you!  Then I did about 20 min. of core and weights, and then I dug snow out of my driveway for 3 hours...

 CIMG0509

 You can see my helpers, whose mother drove by and took pity on me. They were wonderful young men and I was happy to pay them for freeing me so I could go to get DH from the airport...

Which brings me to my very important point: I did not run the TM this morning because of the weather! Let us be very clear about that.  lol  My FIL is still gravely ill and my wonderful husband has been at his bedside for the weekend.  I don't leave the DD home alone yet, so I had to grin and bear the TM.  It would actually have been a lovely morning for a run, with the winds finally calm and the streets all plowed nicely...

Which brings me to my Story of Drama. Remember last week when I ran in the lovely 3-4 inches of snow? Then we got a little more, fine.  Then Saturday afternoon came.  I know I go on and on too much so I'll summarize: 50-75mph winds, DD and me alone in the house, house shaking and screaming from the exposed windward side, very frightened, awakened every few minutes by gusts.  (Disliking the TM so much, and being so tired and emotionally worn, I blew off Sunday's run altogether. Shame on me.)  But there is this golf course behind us, you see. And all that snow on the course got hit by all that wind and voila! 3-6 foot drifts.  My neighbor has one that is over 10 feet high and people are stopping by to photograph it.  This just doesn't happen in Western Washington. (See 12/21/08 entry on that link.)

Looking forward to running the roads tomorrow - oh so much! 

Comments
From solemate on Mon, Dec 22, 2008 at 19:14:14

Your snow is a bummer to ME!! My son in Portland is staying there. Too much hassle to come down here. But it has to be pretty. I didn't run all week due to a crummy head cold. This week will be better for all of us!!

Ho Ho Ho............

From JD on Mon, Dec 22, 2008 at 20:41:18

Good job getting out and running on the treadmill...it's crazy how five miles on a treadmill can be so hard.

We've been getting alot of snow the last few days also, with more on the way. At least we don't have the kind of wind you had this weekend. Wow!

Wacky start to Winter!

Happy Festivus!

From Andrew on Sun, Dec 28, 2008 at 16:03:44

Perfect word for the TM - dreadmill. I love it! I cannot stand TM running either. I resort to a 1/8 mile indoor track for much of the winter. Without the indoor track, I'd be fat and slow by spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.740.000.000.006.74

Objective: moderate

Weather: 27F, slight breeze (4-7mph).

It was great to get out and run today.  For me, there's nothing like a run on the TM to heighten my appreciation of the open roads.  And the icy roads. We had enough of a thaw yesterday to create good sheet of ice out there.  There were also stretches of bare pavement, and almost always some snow at the edges for the Yaktrax to grip. (They will not grip pure ice.) Occasionally there would be a stretch of deep snow, all churned up with sand.  (The drifts were piled up in places and had been chewed up by cars.)  I really wanted to pick up the pace today but had a hard time doing so.  It was more like fartlek, fast-slow-fast-slow, etc.   It looks like we will have a white Christmas, not the usual green and grey.  That will be lovely, but I'd just as soon have my rain back after the 25th.  Will someone please remind me of that when I'm whining about the wet in March? :)

Red Nike Structure Triax 11 Miles: 6.74
Comments
From Carolyn in Colorado on Tue, Dec 23, 2008 at 12:01:37

It's amazing to me that you've got all that snow. We've got some leftover snow on north-facing stretches right now, but bare pavement otherwise. But we're supposed to get snow today, I think.

Oh the joys of running in the winter. I'm glad you could get outside today.

From snoqualmie on Tue, Dec 23, 2008 at 12:37:58

It's very unusual. Lots of people are saying things like "this is why I left ---" (fill in random name of eastern city). I've been thinking I may need to get up even earlier during the winter (moan) since the snow is slowing me down so much. My pace this morning was around 12:00 most of the time, just because of the road condition. :( But hopefully we will get out of this weather pattern soon and be back to our normal, liquid winter.

From jefferey on Tue, Dec 23, 2008 at 14:45:46

Wow! putting in those kind of miles in this MISERABLE running(otherwise I like it) weather. You are cra.. er amazing 8-) You can now officially say you are dueling Winter. Go and enjoy some eggnog!

From JD on Tue, Dec 23, 2008 at 14:49:29

Mmmmmm...eggnog, (Virtual Bart Simpson impersonation).

Think of all the different muscle groups you're using by running in the ice/snow.

From jefferey on Tue, Dec 23, 2008 at 14:53:18

Oops! I forgot that it has to be Lucerne Eggnog from Safeway. The only way to go.

From Snoqualmie on Tue, Dec 23, 2008 at 18:07:49

Believe it or not, I haven't had eggnog in years. Sounds yummy, but with as little sugar as I let myself have, there always seems to be a more enticing choice. Usually chocolate. But I digress... what I really want to say is it's YOU guys who are amazing with all those dreadmill miles. Really, I cannot imagine.

From Kelli on Tue, Dec 23, 2008 at 22:24:05

That ice is so tricky to run on! I just can not quite figure it out. Is it dark when you run?? You are great, you are what keeps me heading out every morning---your weather seems to be far worse than ours!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Before I forget, does anyone know how to widen the margins of this formatting?  When a picture is inserted, the margins go wider so I'm wondering if it is something that can be controlled.  ??

Objective: moderate (intended more miles, didn't succeed)

Weather: Oy.  Started at 31F, dropped to 29F. Started w/ light snowfall, ended w/ blizzard. Started w/ winds 12 mph gusting to 26, ended w/ 19 mph gusting to 30.  www.wunderground.com not to be trusted!

15 min. core and weights .... as soon as I warm up enough to go into the cold basement. :o

As you can probably guess from my weather report, what began as a challenging but pleasant run turned into a monument of misjudgment.  Attire: Sugoi midzero tights, polypropylene (sp?) shirt + tech fabric t-neck + Pearl Izumi wind breaker, Smartwool glove liners + Nathan LED gloves, knit gaiter, Nike cap w/ ear flaps.  What was missing: ski goggles (snowflake bullets in eyes - ouch!), larger gaiter (fleece skiing gaiter would have been nice), extra layer on legs, warmer, waterproof outer layer on hands (ski gloves or stranded mittens).

Although I could not have guessed how wrong the immediate forecast was to be, I should have been wiser about a couple of things.  Even a light snowfall with wind means snowflake bullets and I might have known I needed to take goggles, or at least leave them conveniently on my porch to swing by and pick them up if needed (instead of packed away in the basement).  I also should have seen the connection between the temperature and the snowfall. The snow was not cold enough to blow off of me (as it has been in the past weeks), but rather the wet snow we call Cascade Concrete. It stuck to my gloves, my gaiter, and my clothes, and made everything wet.  Wet + wind = cold!   Another effect of Cascade Concrete is that it really builds up under the Yaktrax, so you either end up skidding your feet every few yards to get it off, or feeling like you've got chunks of frozen hamburger meat glued to the bottom of your shoes.  Many little almost-ankle-twists.  But that cannot be helped.  I ran before the plows were out. 

So, it was a very educational run. lol  Would I have traded it for the dreadmill? No way! :) 

I wish all of you a very merry Christmas and happy Channukah, or whatever other winter celebrations you have in store! 


Red Nike Structure Triax 11 Miles: 6.25
Comments
From Mark on Wed, Dec 24, 2008 at 10:41:12

Merry Christmas to you, too!

Your battles with the elements continue to impress me and make me appreciate more the pleasant Florida weather this time of the year.

From jefferey on Wed, Dec 24, 2008 at 10:46:10

Cold Miser got to you today. Double Oy! I used to trust weatherunderground too but not anymore. Have a great Christmas Eve.

From Marion on Wed, Dec 24, 2008 at 13:12:23

Merry Christmas!!!

xoxoxoxoxo :D

From Carolyn in Colorado on Wed, Dec 24, 2008 at 15:07:43

Oy is right! You had quite an adventure. I'm not sure why you've got all that snow and we've got none. The world has turned upside down.

Merry Christmas to you and yours!

Stay warm!

From Kelli on Thu, Dec 25, 2008 at 10:59:43

Bullets in the eyes, that is the PERFECT description! You have some seriously tough runs. The weather there must be nuts! But great job anyway!

MERRY CHRISTMAS!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Objective: moderate

Weather: 30F, cloudy.   About 10 more inches of snow on ground since Wednesday. 

Since no Eastern metropolis has come forward to claim this obviously misplaced weather, I had another snowy run.  The roads are slippery and lumpy, but it was a pleasant run. I was glad to get more miles, thanks to DH being home again today (so that I could take my time).  The major arterials are smoother than the smaller side streets, but I had to keep hopping onto the very deep snow at the sides of the road when cars came.  I'm going to see about sewing a pair of ankle gaiters to keep the deep snow out of my shoes.  That's the sort of thing that might invoke Murphy's Law of the Umbrella (if you bring it, no rain) and keep the rest of our winter snow at a minimum.

Red Nike Structure Triax 11 Miles: 9.70
Comments
From JD on Fri, Dec 26, 2008 at 12:54:01

Hey, nice run today. We got a ton of snow last night. I really like your blog, but when I see you running in all weather conditions I feel like a wimp because I'll probably run on the TM again today!

From Snoqualmie on Fri, Dec 26, 2008 at 13:05:11

Not a wimp!! If I *could* run on the TM, I would choose that too. It certainly is safer (re cars and ice). But the TM is baaaaad for me. It messes with my head. Not only does it make me hate running, it makes me question the very act of staying fit. It makes me want to sit on the couch and eat an entire batch of choc. chip cookies and wash them down with a fifth of Kahlua.

What's the story behind your new picture? :)

From JD on Fri, Dec 26, 2008 at 13:59:43

Haha! I could never handle liqeurs, only beers for me!

No story behind the picture, except I wish I knew how to post photos on here with better quality. I'll probably throw new pics up from time to time because I get bored easily. This pic is just outside my back door, after a run, just being goofy.

From Carolyn in Colorado on Fri, Dec 26, 2008 at 14:09:17

I think you've got our snow, but I don't know whether I want you to send it here.

Way to run in the snow, Snoqualmie! You're like a mountain goat or something.

Good luck with the ankle gaiters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.040.000.000.0017.04

Objective: endurance, getting back to long runs (3 wks since marathon)

Weather: 33 to 36 F, raining. 

Ah, bare pavement.  I'll take this rain any day.  It was so nice to have smooth, solid ground underfoot.  I did have to hop into the mountains of crud at the sides of the road, but it was glorious to have the road back again. I think I will never be much of a trail runner.

A huge interruption -- of time and emotional well-being -- occurred at about mile 7.  I was running down a hill towards the entrance to the golf course at Eagle Lake, which was blocked by a pickup truck parked sideways across the road.  A man by the truck looked frantic and I thought for a moment his truck was broken down.  He asked me whether this was the only exit from the golf course. "Yes." Long story short: he was in construction, had been working at a nearby site, had his tools stolen and followed the thieves to this point, where he was blocking them in.  The thieves thought they were headed for the open Parkway, but were trapped in the golf course grounds.  I found out that he had not phoned 911 yet, so I did that on my own cell (so glad I always carry it!). 

A fist fight between the good guys and the bad guys, flashing police cars and a car chase later,  I was running again but somewhat shaken.  I observed as much as I could and related it to the dispatcher as it happened, until my cell phone died. Regret #1: not keeping my cell phone charged every day. (I use it so little.) Regret #2: not politely ending my 911 call so that I could take a picture of the thieves with my phone -- completely forgot I had that option.  Regret #3: forgetting I had pepper spray right there in my hand -- I got so frightened when the men were fighting and I backed way off,  putting myself out of view of the thief's truck.  When a truck just like it sped away past me, I told the dispatcher I didn't think it was the thief because a) I no longer had his original position in my sight and b) I didn't think he could get around the victim's truck. Otherwise, why on earth would he have stopped in the first place?  The police arrived seconds later and could have stopped that other truck if they suspected it. The thieves abandoned their truck a few minutes later and fled on foot. 

Although I know I helped, by calling 911 (I believe the victim couldn't find his phone at first), I feel bad that I wasn't more helpful and that I was mistaken about the fleeing truck. On top of this,  I feel terrible that a man's livelihood was almost taken from him, in the middle of a depression.  I don't know whether the thieves were caught. A good deal later I was stopped by one of the police cars to discuss the man at large, for whom they were still searching. They did not know about the second thief, a young woman, and I was able to give them a description of her (partial redemption). They were very nice to me, and didn't even tell me to stop running in the street, probably seeing that the sidewalks were still a good place to break one's neck.

Red Nike Structure Triax 11 Miles: 17.04
Comments
From Andrew on Sun, Dec 28, 2008 at 16:00:19

You did plenty to help the victim. Many people in the same situation may have continued on without offering assistance. I hope the police catch the thieves!

From Meadow on Sun, Dec 28, 2008 at 16:48:39

Good thing you were there to help. My dad was in construction and their tools are stolen regularly, very sad.

Glad you had some clear roads too :).

From Carolyn in Colorado on Sun, Dec 28, 2008 at 16:54:19

Yikes! That was quite a story. It was good of you to help. I'm amazed you were able to keep running after that. And I'm always impressed with 17 miles in the rain even when it's uneventful.

From Dale on Sun, Dec 28, 2008 at 20:14:45

Wow, quite an adventure today! Don't sweat the small stuff you didn't think of doing...the police probably wouldn't have been there at all if you hadn't made the 911 call, and obviously weren't even looking for the 2nd person. Sounds like you were a big help and I'm sure the victim was appreciative (although also probably too distracted to thank you properly). If you're a believer in Karma, you should have quite a bit coming back your way in the future over this!

Plus, you still got your miles in....dedication!

From snoqualmie on Sun, Dec 28, 2008 at 22:21:28

Thanks, guys. I can always depend on a little moral support from my running buddies. I still feel very upset over the whole thing. I'm trying to concentrate on the happy fact that I ticked off 17 miles in the rain without whining.

From solemate on Sun, Dec 28, 2008 at 23:44:54

Congratulations on a great run. What a way to get the adreline going though - never know what to expect do we?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.840.000.000.004.84

Objective: easy

Weather: 39F, windchill 31F, windy (13 mph gusting to 22 mph), light rain

20 core & weights

A peaceful run (compared to yesterday), except for the car that ran the stop sign when turning right and nearly hit me.  A lot of people seem to do this: being only concerned with the traffic coming from the left, they slow down for their right turn just enough to see if any cars are coming, and they only look left.  To further endanger the pedestrians, this little slow down isn't executed until they are well past the crosswalk or the stop line.  Come to think of it, there were a lot of speeding cars this morning, more than usual.  Getting back to work on the late side I guess.

I had a situation similar to the one Carolyn recently described, where my body temperature was never quite right: too hot going with the wind, too cold going into it.  But I'm still relishing these bare streets after all our snow and ice.

Red Nike Structure Triax 11 Miles: 4.84
Comments
From Carolyn in Colorado on Mon, Dec 29, 2008 at 12:28:17

I've noticed the same thing about cars that are turning right. They only look to the left. I often run behind those cars because I assume that they're not going to see me. I think most of the time I pass behind them and they never realize that I was there. Of course that only works if there is just a single car turning right. I would stop and wait until someone stopped for me if there was a whole line of cars turning right. I'm grateful for the drivers who see me and wait for me. It does happen sometimes.

I'm glad to hear that you've got bare streets to run on now.

From jefferey on Mon, Dec 29, 2008 at 14:42:23

Part of the problem is your 4 am running(it's kind of dark).

After your ordeal the other day, I expected you to use your master tigress(kung fu panda movie) moves and jump over cars like that. Trouble just seems to follow everywhere you go :-)If you haven't seen Kung Fu Panda with your daughter, you should! She will love it and you will like it. Have a great week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.543.000.000.009.54

Objective: progression run: 3 easy, 3 moderate, 3 harder but still aerobic + .5 cool down.

Weather: mid 30's, cloudy, increasing wind (started around 5 mph, up to ~15 mph by end of run).  Patches of black ice all over the neighborhood.

15 min. core & weights.

A very pleasant run, despite the wind and the ice. I enjoyed all the different paces of the run, and surprised myself by hitting my marathon pace for most of the 3rd segment (give or take for wind, hills, hopping into the crud for cars to pass, etc). I didn't mean to, so I guess that's a good sign!

I like to think of what specific movements make the pace faster.  The first 3 miles were "jog miles," where I didn't really think about any form elements, just keeping it easy.  The second 3 miles I only added increase in cadence.  The last 3 miles I added a more deliberate and vigorous arm swing, and more power in the lower abs and legs. 

You know how far-away events on calendars like to suddenly get closer, jump out and startle you?  Boo! I have a half marathon two weeks from Saturday!!  lol  I'm not going to worry about it much. It's got some bad hills on the course, and the weather conditions can be miserable. In other words, I may not have very high expectations for my race -- just have fun.  I'll see how I feel and what the skies are doing on race day.  I signed up for it in November, mostly to add mid-winter motivation, and for the shirt. ;) It's a really pretty course and often filled with migrating trumpeter swans.  Should be fun.  I'm so glad my paces went well today; at least I won't embarrass myself.  Well, probably won't.

Red Nike Structure Triax 11 Miles: 9.54
Comments
From Dale on Tue, Dec 30, 2008 at 12:48:21

Good classic Progression Run. Hope you managed to avoid the snow that hit us *again* yesterday :(.

From Carolyn in Colorado on Tue, Dec 30, 2008 at 13:22:17

Was that progression run a Hudson workout? He seems to be really fond of progression runs, especially early in the training cycle.

Congratulations on hitting your marathon pace. I'm sure you'll do fine at your half marathon. But it's nice sometimes to just run a race with the intention of having fun and not have the pressure of worrying about your time. Is it a cool shirt?

From Snoqualmie on Tue, Dec 30, 2008 at 14:26:08

Dale - no, we got sleet, and lots of rain. No snow, thank goodness. (It was forecast.)

Carolyn - I modified the Hudson workout, which was to be 6 easy, 3 moderate. Or something like that (I think I added miles too). The shirt has the swan logo from the website. DH thinks he's so funny: "you're going to bring me another of those cool shirts!?!" He has more than one of my race shirts; my vanity won't let me wear certain colors.

From JD on Tue, Dec 30, 2008 at 15:59:30

Nice running Sno. So tell me, have you always gotten up uber early to run? I wish I had your discipline!

From Snoqualmie on Tue, Dec 30, 2008 at 17:22:20

When my mileage was low (~20 mpw) I got up around 5:30 or 6 to run. As I've increased the miles, I've pushed back my wake up time. The 4:30ish alarm has been going for about 2.5 years.

The other thing that destroys all my love of running, besides the TM, is trying to run in the afternoons. Ug. DH leaves for work at 6:40 and I've got a young 'un at home, so.... it's rise and shine! I love coffee.

From Carolyn in Colorado on Tue, Dec 30, 2008 at 17:26:23

Your DD is 11, right, Snoqualmie? I know you said you don't leave her home alone right now, but in a couple of years, maybe you will be able to. When that time comes, will you start sleeping a little later?

Maybe it's because I've had so many kids, but I'm more lax about leaving kids at home than you are. Often everyone is gone from the house except for my 11-year-old (he'll be 12 next week) and my 6-year-old by the time I get home from my morning runs.

From JD on Tue, Dec 30, 2008 at 19:08:44

I guess it comes down to necessity. In the Summer, I was running in the early mornings because I knew running later, in the heat, would defeat the purpose. This Winter, when I know I can't run in the afternoon, I do run in the morning. I think if I were more disciplined I would always run in the AM because it makes my day.

Then there's the all-weather treadmill...

From Snoqualmie on Tue, Dec 30, 2008 at 22:41:18

I was left alone so much as a child that my siblings and I joke that we were "raised by wolves." I also roamed West Los Angeles alone by the time I was 8 or 9. At the time, I did not know how much danger I was in, even though I survived two abduction attempts.

DD will be 12 very soon. At this point, she is not comfortable with me leaving even for a short errand. I am not going to push it. How quickly the years go by; I'll just enjoy them as much as I can and pay whatever price I must pay. I will run later in the morning as soon as DD feels comfortable, or when she reaches 18, whichever comes first -- just kidding. When she's comfortable.

But, you know, even running later, though it means I can stay up til - oh gosh, maybe 10 or 10:30! - will cost me the morning hours that I now spend doing other things. Everything will have to be rebalanced. Leisure time in the morning might be more valuable than in the evening because I'm so much fresher.

Ideally, "someday," I'd like to always get up by 5, take a 2 hour nap every afternoon at 2, and stay up until 11. LOL

From JD on Wed, Dec 31, 2008 at 11:17:14

DD is very fortunate to have you for a mother.

Happy New Year!

Happy running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.000.006.13

Objective: easy

Weather: 38F, occasional light rain & sleet, windy (~7-20 mph).

Abs & pushups.

I was so tired today, and no surprise. Yesterday was a physically demanding day (housecleaning, errands, groceries) and we had quite a bit of wind noise last night so I did not sleep well.   It's always nice to have a reason for a sluggish run! 

Happy New Year, everyone!  I'm going to try to go and retro-blog my pre-August monthly totals so my yearly mileage will be accurate.  Cheers!

Red Nike Structure Triax 11 Miles: 6.13
Comments
From jefferey on Wed, Dec 31, 2008 at 12:20:52

You just want to make sure you are over 2000 miles for the year. I don't blame you though. That is a lot of running.

From Snoqualmie on Wed, Dec 31, 2008 at 12:22:34

Nope, only 1924.32. But that's a yearly PR by over 100 miles. Yay! For 2009 I hope to get up to 2500.

From Carolyn in Colorado on Wed, Dec 31, 2008 at 12:22:47

You deserve an easy day.

Maybe I'll retro-blog my pre-blog miles if I'll get time. My yearly mileage still won't approach yours, but it would nice to have it accurate.

Happy New Year to you! May 2009 be the year that you BQ!

From Snoqualmie on Wed, Dec 31, 2008 at 12:32:50

I had been keeping monthly totals in a notebook, so I just entered each one on the last day for each month. Didn't take too long. Thanks!

From Carolyn in Colorado on Wed, Dec 31, 2008 at 12:51:50

I've got a notebook with daily totals. I'd have to calculate monthly totals. Maybe I'll get time for that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1760.22119.9043.151.051924.32
Blue Nike Structure Triax 11 Miles: 222.24Red Nike Structure Triax 11 Miles: 123.37
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