Osteoarthritis and ????

So, I went to the doctor yesterday. I saw a doctor that two people in my office go to, he is an orthopedist and a sports medicine specialist.

They took x rays of my knees, which is standard procedure. Then, the doctor did an examination of my knees, bending and twisting my legs, pushing on various points on and around my knee and all that. The good news is that I have no ligament problems and nothing jumped out at him during the exam. Except that he definitely noticed some arthritis in my right knee. He showed me how my right knee has a grinding/clicking sound that is absent in my left knee. He said it's possible that was caused by my fall, but of course there is no way to know. He said it's definitely not IT band syndrome. Oh, and my hamstrings are tight. Other than that, no obvious problems.

However, he did say that the pain I described (which is behind my knee) "worries" him a little. So, he ordered an MRI to rule out a meniscus tear (which he's nearly sure it is not) and a stress fracture in my femur. He said that it's also possible I just have a tiny muscle tear that hasn't healed yet, but he wants to make sure it isn't anything else.

So, I am scheduling an MRI for next week, and I see the doctor again in 2 weeks. In the meantime, I am taking prescription strength anti-inflammatory (Relefen) and NO running. He told me that all other forms of cross training are OK. Except stair climbing, and no squats or leg press since that is hard on the knees. He told me to stretch my hamstrings and ice is good. Heat won't necessarily help, but isn't bad either.

I don't know how I feel about all this...

I'm not too worried about the arthritis, because I've never even noticed it and it doesn't hurt at all. He told me that (in the future) I should avoid running on hills, which I don't do too often anyway, so that's fine. There's a lot they can do for that anyway (from medicine to injections to arthroscopy in extreme cases).

I'm not too worried about it being a meniscus tear or a stress fracture, but I'll be glad to know for sure either way. Plus the MRI will show anything else that might be happening, such as the extent of the arthritis (I think) and any muscle tears (I think).

Best case scenario: In two weeks, the doctor tells me nothing is wrong, and I'm ok to run. He gives me advice for the arthritis. I try running and feel ok. I ramp up my mileage gradually and feel great and get in a couple solid long runs and do Boston.

Worst case scenarios: Stress Fracture, meniscus tear, they find alien eggs hatching under my knee cap, they discover robot parts and I find out my real dad is ZX-005, they decide I have two left knees.

Most likely scenario: The doctor tells me nothing is wrong, gives me advice on the arthritis, I can run, but won't be able to ramp up mileage enough to prepare me for Boston without risking either another injury or a really shitty race. I run Boston next year.

I was a total baby about this last night, I cried and pouted and was a bitch to my husband who has been nothing but nice. That's gotta stop. It's not the end of the world. There were people in the doctor's office yesterday in WHEELCHAIRS for God sakes. People who would love to be able to walk around without pain. I can cross train! I will run again! I am young and healthy and will heal. Every runner faces these situations and we get past it. It makes us smarter, better runners. I'm going to be a big girl and quit my bitching. This blog is called Running Stories, and this is one of my stories.

Cross Training and Rollin'

Tuesday 90 minutes walking (to and from work, and errands at lunch)

Wednesday 25 minutes eliptical, 3 minutes jog to apartment, lifting weights at the gym tonight.

My goal this week is to be active - cardio and weights- and to rehabilitate my sore leg. This means stretching, massaging, icing, and NO running.

I purchased a FOAM ROLLER and it is supposed to be the perfect tool to stretch and massage my tight IT band. I bought it at Target (of all places. I called 2 running stores and a couple of physical therapy supply places with no luck. Target comes through again!) and it came with an instructional video which really helped. I did all the moves it demonstrated, and man that thing is nice. I massaged my hamstrings, calves, back, everything. The IT band move is pretty uncomfortable, but I read that is usually the case when your IT band is very tight or inflamed. Anyway, I used it last night and again this morning after my workout.

I also found online a few stretches that will gently stretch the IT band and I will do those a few times a day when my muscles are warm (after walking, working out, or soaking in tub/jacuzzi).

I'll also randomly ice the side/back of my knee where the pain is focused. It's probably a little late in the game for the icing, but I don't think it will hurt.

Finally, I am not running. I am annoyed and frusterated, but I'm trying to stay positive. I realize it is only a few weeks and not the end of the world. I'm only putting pressure on myself to heal because Boston is only like 15 1/2 weeks away. I am definitely willing to adjust my training to accomodate my recovery, I just really want to run Boston. I just really want to run.

Ahhhhhhhhhh....

I just got back from my massage and it was amazing! Merry Christmas to me.

The massuse was really great- kind and really good at his job. I told him about my sore leg, and when he got to that leg he immediately noticed that my IT band is very tight! Wow! I had suspected it (just because it was the only thing that matched any of my symptoms when I looked online at knee injuries) but I really wasn't sure. I am very relieved to know that is (very possibly) the cause! I will go back and do more research, but I believe that the best/only cure is REST. So rest I shall.

We also went for a hike before the massages (Zach had one too!) and that was beautiful. I will try to remember to post pictures later. What a day. :) Now I am going to bake an apple pie and then we are going out to dinner. :) :) :)

Cross Training Continued

Friday 20 minutes eliptical trainer, and 20 minutes upper body and core strength training.

I just had a shift in perspective when I titled this post- it was going to be something about "non-running" or "still not running" but then I realized how much more positive "Cross Training" sounds! And I am honestly feeling pretty positive today. Not because my leg feels better, but because I know I can stay in shape through cross training, and it's AGES till Boston. :)

I'm excited to make the most of this "recovery period" by hiking a lot! Zach and I are going out for a hike tomorrow morning- one hike from a cool new book on hiking in the bay area that Maritza got me for Christmas!- then we are getting MASSAGES! :) Hooray! Then we are going out to dinner at one of our favorite places. I have a feeling that running won't even cross my mind for the next several days. Happy Holidays!! :)

Still recovering

Wednesday 3.0 miles/26:13/8:45 average pace

Well, the first two miles of this morning's run felt great. I actually got really exctied that my knee was 100% better and I thought of titling this post "Clean Slate" or something like that... but that last mile caused me some pain and reminded me I am not near 100% yet. :(

I am thinking positive and really trying to not stress out. I mean it's only 2 1/2 weeks since my marathon, and they say it takes one day of recovery for every mile raced. Also, I told myself that I wanted to take it really easy for a few weeks after the race. A few = 3-4 weeks, not 2 weeks. Anyway, I"m hopeful that my knee will continue to improve as long as I don't push it. I will keep the running very limited to 2-3 miles each time, and only every other day at most. I still have several weeks before I"m supposed to start training for Boston, so there is no rush.

Uggggh. I wish my knee didn't hurt. :( I really miss running and I feel like such a lazy ass. I hope it gets better soon. I've got this sick feeling of what if it doesn't, and I can't train for Boston. I know that is a pretty extreme take on my 2-weeks post marathon knee soreness, but it's the truth. Poo!!

gym-a-palooza!

I went to the giant 24 hour fitness "super sport" today with Zach and HOLY mother of gyms!! This place is huge. There are expansive cardio and weights areas, two group fitness rooms, a pool, two basketball courts, a Jamba Juice, a child care facility, an outdoor hot tub, and huge locker rooms. We were there for about 2 1/2 hours!

We warmed up on the bike for about 5 minutes, then did an upper-body weights session (I just did what Zach usually does... and I will pay for it I'm sure!). It felt great to lift real weights, I haven't done that forever. Then we did a 5 minute cool down on these fancy new eliptical machines. Finally, we went and played basketball for about 15 minutes, just shooting around and then 1-on-1. That was pretty funny because while I'm a decent shot, I know nothing of the rules of basketball. I actually asked if it was illegal to kick the ball. :D Turns out it is. Despite my lack of skill/knowlege, we tied. ;) Finally, we sat the steam room for a while, then went out to the hot tub. It was very fun.

I did not run today, but my leg feels ok. I actually don't plan on running until next wednesday, since I will be in Phoenix for work Monday and Tuesday. That will be good for me knee I'm sure!

So, TOTAL miles for this second week post-thon: 5 (how cute!)

Off to my office holiday party... weeee! I'm feeling very jolly. Happy Holidays!! :)

TGIF and TG I can run!

Friday 2.0 miles/19:06/9:33 average pace

Yay!

I ended up taking the entire week off after suffering through Monday's run. My knee felt good when I did the eliptical on Wednesday, and didn't bother me at all just walking around and on stairs, etc. So I felt ok about trying it out this morning.

It felt good!! I was aware of it, I could definitely feel it now and then, but I wouldn't say it hurt. I didn't have to alter my stride at any point (Monday I was straight up hobbling). I am very happy! I want to say I could have run another mile or more, but I'd rather think that then know for sure, in case it wasn't true.

I will take it really easy for another week - only really short runs of 2-3 miles until I am 100%. For comparison, I would say that the day after the marathon I was 0% (or negative even), Monday I was 30%, today I was 75%. I am happy with that progress. :)

Dear Winner

After having waaaay too much fun at Zach's office holiday party last night, I got a surprise when I checked the mail- a big honkin' medal for my 3rd place AG win at the Thanksgiving Day 5k! With a lovely letter to me, Winner. :D

I am so excited! It's funny because I never think to stick around for the awards ceremony at races. First of all I know there's a very very tiny chance I would place, and secondly, it's usually a while after the race and I get sick of waiting around. One time at a really small race I waited for like an hour, then got bored and left. Turns out I didn't place anyway -in fact, I came in 5th out of 6 in my AG! haha. The one time I DID wait and DID place, at the Avenue of the Giants marathon, they decided there was a problem with the results and they didn't give out any awards. I got my medal in the mail several months later.

Anyway, I do plan on holding a full blown medal ceremony at home tonight. I've got a podium I built that I use for these things. Then I will place the award in my trophy case and wait for a call from the president. :) Just kidding.

Working Out

I don't have any mileage to report really, but I did work out this morning. Actually, last night I did a mini strength training workout (and realized what a weakling I am!). Then this morning I did 15 minutes on the eliptical. I could feel my right knee flaring up a little, but it never really hurt. And it definitely did not lock up (ok that's a little dramatic, maybe "tighten up" is more accurate) like it did Monday morning. So I thought I'd test it further by running the 1/4 mile back down to my apartment. Again, I was aware of a little pain/soreness, but nothing like Monday.

My plan is to rest again tomorrow... actually I will do strength training.. then do a little tiny run on Friday morning. I will be prepared to walk/run as needed and will do like 2-3 miles max. If that goes well I will do a short run Saturday morning. But no worries, I figured it would take me 3 weeks to recover completely from the marathon, so I'll do as little running as necessary to make that happen. :)

Photo post

Backpacking in Yosemite in September

Kayaking on my birthday (September)

I am going to use the one of me for my new profile photo. And I just love that one of Zach. :)

Wow that didn't work at all.

new look

Testing testing

No update really, I walked to work today in the rain and my legs feel good.

Hope the new blog format is visually appealing!

On the road again

Monday 3.0 miles/30:25/10:09 average pace

It felt so good to run again after a week off. Well it felt good mentally, but not so great physically. Everything was perfect except my right knee, which is still pretty sore. The pain is sort of a tightness, and it's on the back of my knee. It kept tightening up after a few minutes, so I walked in spurts until it relaxed, then ran again. Toward the end of the run I was walking more and more. As soon as I stopped at the end, and walked up to my apartment, my leg felt fine. The stairs didn't even hurt. Weird!

I'm not worried about it, it's obviously a lingering soreness from the marathon. I will probably try running again Thursday, but I'm not hung up on it. This week is for recovery again, and if that means no running than I won't run. :)

Boston Bound

I am registered (waiting to appear on the official list after they verify my results). But they have my money.

I have a flight booked for me and Zach.

I have a hotel.

130 days to go!

Official Race photos

http://www.sportphoto.com/Event.aspx?EventID=20

(I don't know what I'm doing wrong, I tried inserting the link)

I am bib # 301

I actually might have to order that one of me with my medal. I am so happy and just want remember that moment!

So, I made a hotel reservation for Boston... It is the Doubletree in Cambrdige at MIT. I guess it is only a couple of blocks from the T stop and then just a short ride to downtown. It is really nice and lot cheaper than anything downtown.

I still have to make flight and transportation decisions.. I have free southwest rewards tickets to use, but I can't fly directly into Boston. Ugh. So I will have to figure out shuttle costs and all that. There's a lot of logistical things to work out, but I admit I love this kind of stuff. I like planning things. In fact, I think if I wasn't doing this I would feel lost, bored, and depressed.

I have not registered for the race yet... I guess I want that to be a special moment. And by that I mean while drinking a glass of wine or something. :D Tonight perhaps. Yay!

CIM Race Report

The California International Marathon calls itself the Fastest Course in the West. It is run from Folsom (366 Ft. Elevation) to the state capital in downtown Sacramento (26 Ft. Elevation). This was the 24th running of this race and it certainly reflects that experience- every aspect of the race was extremely well organized. The weather in this part of the state is perfect for running in early December- mid-30s at the start and 50s by late morning, with no wind and lots of sunshine. There are rolling hills early on with more down than up, and basically flat through the streets of downtown near the end. The community really embraces this race and the crowds were amazing. Despite all these qualities, there are less than 5,000 runners (the only companion race is a 2.62 mile fun run). That made everything run even more smoothly.

My background: This was my third marathon. I ran the Nike Women’s Marathon last October, after running for less than a year and finished in 3:55:10. I trained harder for the Avenue of the Giants marathon this past May, and finished in 3:45:14. I learned a lot from both races, and was really happy with the results, but I suffered in the final miles both times and had a pretty significant fade in my pace. I knew I could do better if I could just hold it together in the late miles.

My training: This time I felt I was ready for the next level of training, so I used Pfitzinger’s 12/55 schedule. I was seriously intimidated by the mileage, but I ended up not only getting in the miles, but really enjoying the variety and challenge of the schedule. The tempo runs were tough, but got easier. The speed workouts about killed me at first, but I got faster. The long runs (and mid-week medium long runs) were always a joy. I never felt burnt out and my confidence grew. I ran a Thanksgiving Day 5k 10 days out from the race, and smashed my previous best, finishing in 22:07 (and getting 3rd in my AG!). I felt amazing throughout the taper, and my outlook was very positive.

My goal and strategy: My goal was BQ: 3:40. I knew I was trained for it, but I was nervous. I decided to run with the Clif Bar Pace Group, as they have a really strong reputation at this event. I even went to the little seminar at the expo and met the guy. Mike Hernandez has run like 9000 marathons and ultra marathons. He’s done Western States 8 times. I was beyond impressed. He was also really nice and seemed to really want to help us finish. My food/hydration plan was to bring my Clif Shot Blocks and carry my own water bottles -one in fuel belt and one in hand, hoped to see husband for replacement hand-bottle mid-race.


Race Morning: I got up and had half an English muffin, and half a banana, my stomach too nervous to eat the whole thing. I bundled up and my husband dropped me off downtown at the shuttle bus area. I met a nice lady in line and sat with her, and we chatted the whole way and hung out together before the start. That was really nice! I ate half a Luna Bar (again with the half!).

I hit up the porta potty twice, and the second time the line was so long I had to rush to the start (dropping my sweats bag along the way). Luckily this race is small enough that it wasn’t a giant problem.

The Start: I got a close as I could to my 3:40 dude, but I was a good 20 feet back. This seemed close enough, but when the race started and the people spread out, I found myself more like 100+ feet back. Gah! I was not letting him get away.

Miles 1-5

I spent the first mile catching up with the group. I knew this meant running too fast (I must have crossed the starting mat a good 30 seconds after them), but I needed to be with them. I got pretty close and settled in. The group was also running a little fast in the first few miles, so I didn’t gain on them as quickly as I wanted. But I did catch up by about the 2 mile mark. After that, I calmed down a little, and the pace felt easy. At this point we were in a pretty rural area and it was COLD. The course was mostly downhill at first, then we started hitting little uphills. The uphills were never bad, just a few blocks long, and always followed by a longer downhill. Pretty gentle though. I wore my long sleeve shirt up until about mile 5 or 6 and was drinking on my water bottle.

Mile 1: 8:00 (average)
Mile 2: 8:00 (average)
Mile 3: 8:05
Mile 4: 8:19
Mile 5: 8:17

Miles 6-10

We were a good minute+ ahead of pace at this point, but I wasn’t worried. I felt very comfortable. I tied my long sleeve shirt around my waist and was good in my tank top. We were in more of a residential area at this point, and a few people had come out to cheer us on. There are more rolling hills, and the pacer is keeping us together and involved (“how are we feeling?” “stay relaxed!” etc). We slowed down just a little. Pretty uneventful, until just past mile 9. That’s when I ate it. I ATE IT. I tripped over one of those raised yellow reflector deals in the middle of the road and skidded hard. Ugh. I got up right away and started running again, amid lots of “are you okay?”s. I was fine. I wasn’t even really embarrassed, just a little shaken up. Someone ahead retrieved my water bottle, which catapulted when I hit the ground, so I moved ahead to get it back. I was still with the group, feeling ok. Whew. I look down and I’ve got a healthy streak of blood going down my lower leg. My hands hurt too and one is bleeding. I knew I was ok though, so I just let it go. I saw my husband at the 10 mile mark, and he didn’t even notice! Haha. I still had some water in my bottle (although it kind of hurt to open it, due to my injured hands), so I didn’t take a new one from him.

Mile 6: 8:24 (first mile on pace!)
Mile 7: 8:14
Mile 8: 8:33
Mile 9: 8:36 (crash!)
Mile 10: 8:25 (average)

Miles 11-15

Still feeling good, staying with the group, eating my Clif Blocks. Still residential, but there were quite a few more crowds at some of the intersections and shopping centers, and there were a couple bands and cheer squads and stuff. I loved running with the 3:40 pace group because people would cheer “Go 3:40 group!” Our pacer has us shaking out our arms at various intervals, and is keeping us involved. I love this guy. There were long stretches of gentle downhill in this section, and it was flattening out. We were backing off our pace a little. I saw my husband at mile 15 and took a fresh water bottle. He noticed my bloody leg and I laughed at myself.

Mile 11: 8:25 (average)
Mile 12: 8:32
Mile 13: 8:27 (HALF: 1:49:10)
Mile 14: 8:27
Mile 15: 8:38

Miles 16-20

I was feeling great. There’s a little space between me and the pacer, but I wasn’t concerned. The course is flatter at this point, and there are more crowds. It was warmer but still really nice. I continued eating my Clif Blocks as planned, and drinking plenty of water. I saw my husband once more at mile 20, and I tossed my half empty water bottle to him (I still had the full one in my fuel belt). We’re 45 seconds or so ahead of pace overall.

Mile 16: 8:15
Mile 17: 8:39
Mile 18: 8:26
Mile 19: 8:20
Mile 20: 8:21

Miles 21-26.2

Home stretch! We were in the beautiful tree-lined streets of Sacramento, which was generally flat with one bridge crossing. Our pace group was smaller… but I was feeling really good. I had a couple of low-ish points in this section, where I was getting a little mentally tired. My body felt strong except a sort of sore right leg. My breathing was a little labored, but not bad. I counted down the mile markers, 21, 22, 23… I couldn’t believe I was still running. I have NEVER run a whole marathon, I always have to walk a little. This time I just was never at that point of exhaustion. I got a little excited about finishing, but didn’t let myself get distracted. At about mile 23 or 24, the pacer rallied us all up, and had us stay close. There were only a few of us left, but he was still doing his thing, talking to us and encouraging us. As we got closer to downtown, there were tons of crowds!! I’ve never ran a race with so much community support (SF kind of hates the Nike marathon, and the Ave is in the wilderness). It was so exciting! I got a little ahead of the pacer during mile 25, and he was saying (probably to me and others, too) “hold it back, 3:40 group.” I felt strong, but he was right, I didn’t want to do anything stupid. But right at that 26 mile mark he said “go for it 3:40 group!” (I don’t honestly know if there were any others “going for it,” he may have been just talking to me! He yelled “it’s all yours! Enjoy it!” And I did. I had a giant smile on my face and everyone was cheering! As I got closer to the 26 mile marker, I sped up more and more. I was pushing, I was smiling, I was high-fiving!

Mile 21: 8:18
Mile 22: 8:25
Mile 23: 8:24
Mile 25: 8:29
Mile 26.2 : 9:43 (8:06 pace)

Final time: 3:39:22

(8:22 average pace)

(second half: 1:50:12, a 1 minute and 2 second positive split)

I can’t believe it. I mean, I can, I knew I could do it, but WOW. I am going to Boston. I am going to run the Boston Marathon. I just can’t believe it.

I got my medal, I got my picture taken in front of the sign (always wanted to do that!), and I borrowed someone’s cell phone to call my husband. He found me- he had missed me coming through so he didn’t know my finish time, so it was so awesome to tell him! I cried a few tears of joy and then called my parents.  I made a stop at the first aid tent to get my scrapes cleaned up (they were a lot nastier than I thought), and then went out and cheered in the runners for a good half hour. I was just so happy- it felt good to yell and cheer!! I saw my friend come through later, she had a really tough race, but I cheered super loud for her too. Every finish is amazing.

The one thing that is just as exciting to me as my BQ time, is that I RAN every step of the way (well, except those few feet I slid…). I never thought I could do that. I felt incredible the entire 26.2 miles. I sped up at the end! I know I can run a faster marathon. I really love that Pfitz.

So, that’s it! I am actually planning on going to Boston this year (2007). I know it’s late and I know my training won’t be what it could, but I just have to do it. I will make my hotel reservations ASAP and could use any advice from those who have been there. Thank you so much for reading, and thank you for all your support. I think one of the best things about this awesome race is getting to tell you all about it. Thank you!! 

More photos

Finisher!


Ewww

State Capital

Cheering in other runners!


Finisher's Medal

Photos!

Good Luck boquet!


Leaving Hotel race morning



You can see Pacer/Hero Mike Hernandez in this pic, holding the 3:40 sign. (Mile 10)



I am in the red tank top. (Mile 10)



Mile 15

Mile 15 again

Mile 20

The Short Story: I'm Going to Boston

The California International Marathon was amazing.

I ran with the 3:40 pace group the entire time, except that I took off ahead in the last mile. I may have finished 20 seconds or so ahead of them.

My watch time is 3:39:22.

I'm going to Boston!!!!!!!!!!!!!!!!!



I will post a long race report with plenty of photos tomorrow. My only goal for the rest of today is to shower, rest, and drink a few martinis. :)

I'm ready

Friday 4.0 miles/33:02/8:16 average pace

8:36
8:20
8:15
7:49

This run felt so good. The schedule said "easy" but this pace felt very comfortable. I could feel my body settling into race pace very easily and naturally. I was pushing a little in the last mile, I just had so much energy and was so excited!! :)

Some thoughts on the race and my goals and other things:

Today was cold, frosty still, but I didn't feel as cold. I'm used to it now I think. I'm grateful to have experienced a week of this chilly weather so that on race day it doesn't phase me.

There weren't too many runners out, but the few that passed me I gave the standard mini-wave and "good morning" but I felt like I was getting some encouragment from everyone I passed. I know this is totally weird and out-there, but I felt like I was drawing a little power from everyone I saw, like they were wishing me good luck and giving me an ounce of extra juice. Ok, that's even weirder when I write it out. :D But I've felt this way before my previous marathons so I thought I'd share it.

My goal for the race is to qualify for Boston. So, technically, I need to finish under 3:40:59. I believe the pacer will try to run 3:40:00, so that will be my actual working goal in the race. I like the little cushion.

I believe I can run even faster, but I don't want to risk everything to do that. I really want to finish under 3:40 so I won't risk a crash-and-burn by going out with the 3:35 pace group or something. So, if I really feel strong, I will increase my pace slightly in the final miles. No sooner than mile 20. This might now happen at all, and I'm fine with that, but I think there's a good chance I will finish in around 3:38.

I've decided to wear shorts, even though it will be really cold in those early miles. I'll wear pants and an extra sweatshirt and check them (or toss them, who cares), and I will wear lots of layers up top to keep me warm while running.

I am going to wear my fuel belt, like I always do. It carries a large (well, standard size) water bottle. It also has a pouch for my snacks. I'm going to start the race with a water bottle in my hand too, so I don't have to stop for water in the early miles. I will have Zach carry a water bottle when he's watching at various spots on the road, so I can take the water from him. But I'm not counting on it (in case I miss him). I can always get water at the aid stations.

I'll eat my Clif Shot Blocks along the course. I'm thinking I will eat 3 of them on the hours (so at the 1 hour, 2 hour, and 3 hour marks). I might throw a couple extras in my pouch for good measure.

I'm not really setting any "B" or "C" goals, because I don't want to give myself the option of wussing out and I know unless something unforseen happens I CAN run my goal pace.

That said, there are many things besides qualifying for Boston that will make me happy about this experience. I'm so proud to be running my THIRD marathon! I have had an incredible training cycle, where I really blew my expectations of myself away. I discovered that I'm capable of a lot more than I thought. I can easily handle 55 miles per week. I am fast. I am not a baby. I might complain a lot, but that's just cause I want special treatment from Zach. ;)

Well... I think that's it. Feels good to get that all out of my head. I'm really happy right now and I know I am going to be really happy after the race. I'm super proud of myself. :)

Penultimate Pre-Race Run

Thursday 5.0 miles/41:59/8:24 average pace

The run was fantastic. The pace felt easy, I felt strong. I did just three strides at the end but I was flying.

I had a little breakdown at the beginning of the run though, because my new GPS took FOREVER to get a signal, and it was freaking freezing outside, and I was regretting purchasing that thing, and since I was so so cold I was re-thinking the whole tights vs. shorts debate, and I just kinda lost it. I cursed a lot, and cried a little and felt a lot better. :) I am feeling kind of anxious today, but I'm just going to try to relax, get some things done, and just chill. Whew.

Anyway, after I got that out of my system, I had a great run. For fun, here's my splits:

8:49, 8:27, 8:22, 8:12, 8:07

:)

Frosty Fun with my new gps

Tuesday 7.0 miles/59:38/8:31 average pace

It was COLD outside this morning! It's a rare morning in the bay area when I head out the door in tights, long sleeves over short sleeves, and gloves, and don't remove a single layer. Brrrrr.

However, the running was lovely. The schedule called for 7 miles with 2 at goal pace. I did 3 at or under GP and the other miles weren't too far off!

8:54
8:51
8:38
8:42
8:22
8:09
8:00

Yay. I'm so ready for the marathon!

It doesn't get any shorter!

Monday 2.25 miles/22:30/10:00 pace

I was running on the treadmill, and I just could not take any more. So I hopped off at 2.0 miles and ran the 1/4 mile back down to my apt. :)

In addition, the jacuzzi was on the fritz, which was my big incentive for running on the TM anyway (I checked it before I ran).

My final reason for shortening the run is that the workout room was packed with people who I just have to assume were waiting to use the treadmill I was on. Seriously, one woman was just sitting on the recumbant bike staring me down. Be my guest lady, I'm tapering.

Pfitz Week 12

Wowzers. Here we go:

Monday: 6 Easy
Tuesday: 7 (2 Goal Pace)
Wednesday: off
Thursday: 5 Easy + Strides
Friday: 4 Easy
Saturday: off
Sunday: 26.2 MARATHON

I am not going to run 6 tonight, I"ll do 4 I think. I didn't get up this morning and I can't do an hour on the treadmill! Plus it's the taper, and it's much safer to err on the side of too little running.

So, with that change (and assuming I do all the other short runs in full), I will run 46.2 miles this week. Yipee!!

Long Run week 11 and my new wrist gear

Sunday 12.6 miles/1:47:21/8:31 average pace

Ran at my favorite trail and felt great. It was cool- 40s - but really pretty. Now it's pouring! So anyway, I broke the band of my gps while running. It is easily fixable, but I got a NEW GPS. Happy Christmas to me!





TOTAL miles for week 11: 31.85

Official Results: 3rd in AG!!!!!

My official time is 22:07, and I placed THIRD in my age group 25-29!

Out of 200 people!!!

I finished 117 overall out of approximately 3000.

HOORAY!!! This is my best race ever. For a week, then I plan on having a NEW best race ever. :)

Happy Thanksgiving!

Thursday 4 miles total (warmed for race), but forget that...

3.1 miles/22:03/7:07 average pace

Yay!! I love this race and I had a great time for the third year in a row. I got a nice PR, which I felt I deserved after this training cycle. My time for the previous two years was 22:28.

My first mile was 6:47! That's a record for me! I didn't know I was running that fast so I was very happy to hear them call out the time. There was a little downhill that felt great, but I had to pay for it later!

The second mile had a little uphill (I want to call it big, but I called the downhill "little" so I cant!) But then it had a very gradual incline for the entire mile. That one took me 7:32. Yikes! I was working really hard, but I wasn't in any real pain and it was somewhat easy to keep going (rather than stop and walk, which I often do even in short races).

The third mile had a nice gradual downhill. You hardly noticed it, but it was there. I relaxed into the pace for this final mile and passed a girl I had been following until then. I was pushing pretty hard but I knew I was almost done! The third mile took 7:02. Nice!

After I hit that "lap" button for the third mile, I dug deep, rounded the corner and heard them calling out the time... I sure wish I could of pushed and got under 22:00, but hey, that gives me something to work toward. :D The final tenth of a mile took 40 seconds (6:40 pace, if the distance was accurate).

I almost mowed down poor ol' Father Joe (as in "Father Joe's Thanksgivng Day 5k") who insisted on crossing right in front of me at the finish line. That would have been funny. I mean, horrible.

Final time 22:03! Yipee!!!!

I remember from last year that the results were a pain in the ass to locate... so I'm not going to worry about it until I have some time. There's no mention on the website as to the timing company or anything, so we'll see. I'd like to see how I placed. I believe I got 9th in my AG last year, I hope I moved up!

HAPPY THANKSGIVING TO ALL, and eat a freaking TON of food!!!!!!!!

:)

Happy Friday to me

Tuesday 8.0 miles/1:07:45/8:28 average pace

I am off to San Diego tomorrow, so today is the last day of my work week. :)

This morning's run took me almost the exact same amount of time as yesterday (8 seconds longer), but I ran one mile more. I wasn't planning on running hard, and it didn't feel hard at all.

Here's my splits:

9:27
8:31
8:34
8:37
8:16
8:15
8:07
7:55

When I subtract out that first "warm up" mile, my average pace for the last 7 miles was 8:20. I know that I sped up at the end, but I get the feeling that THIS is more what marathon pace will feel like. When I did my "MP" runs in the past weeks, I was running too fast (more like 8:00-8:15 pace) and it felt really difficult, which discouraged me. But today's miles felt relaxed and comfortable. Not easy, but not really hard. I am hopeful that the marathon will feel like this up until the final miles, which I expect will be miserable. :)

Monday Fog

Monday 7.25 miles/1:07:37?9:19 average pace

The fog was super dense this morning, which made the run kind of fun. Especially the strides- you couldn't see 20 yards ahead, let alone 100, so it was exciting to run into the foggy unknown. :P

Something weird- for the first time ever I had condensation build up on my eyelashes. Strange!

Pfitz Week 11

Monday: 7 General Aerobic + Strides
Tuesday: 8 GA
Wednesday: off
Thursday: 5k race
Friday: off
Saturday: off
Sunday: 12 Medium Long

TOTAL miles scheduled: 30.1

We are driving down to San Diego this week for Thanksgiving, so I adjusted the schedule a little. On Thanksgiving Day I'll be running the Father Joe's 5k turkey trot for the third year in a row with my Mother in Law. Since I'm doing this race, I will not do the scheduled VO2 workout on Tuesday, which called for 3 x 1600m @ 5k pace. Instead I'll be doing those three miles right in a row. :) If I can run at the pace I've been averaging for my other VO2 workouts it will be a PR! I'll have a couple days off after that short run and I"ll do my "long" run when I get home.

Long Run Week 10

Saturday 16.0 miles/2:24:20/9:01 average pace

This run felt pretty good. It was nice to run at an easy pace, and not for too-too long. I did get a stupid side cramp for a few miles. It's kind of been making an appearance in like every run this week. Whatever!

TOTAL miles for week 10: 43

I'm ready for the taper. Soooooo ready! :)

TGIF

Friday 10.0 miles/1:21:24/8:09 average pace

My Goal Marathon Pace run was tough this morning. Ugggh. My legs felt heavy, I was breathing hard, and I had a side cramp practically the whole time. And it was mentally tough, because as I struggled I was thinking all kind of negative thoughts about the marathon. Like telling myself I can't hold that kind of pace for 26 miles. I know that's not true, I know I CAN do it, but blech.

Every run this week was kinda blah for me, I just was not into it. So I'm not surprised this run kind of sucked and wiped me out. But I am really proud that I did it, and that I kept such a strong pace, no matter how hard it felt!!

So to counter all the negative thoughts, here are some positive ones: I am in week 10 of the hardest training I've ever done, and this week is only a few miles shorter than previous weeks. The taper officially begins NEXT week. So I am as exhausted and worn out as I will be. I will spend the next two weeks recovering and my body will get stronger and stronger with that recovery. I have 10 weeks of hard core training to look back on and feel good about. I have KICKED ASS!!!!!!!!!! Even if I don't run the marathon, I am so proud of myself. I never thought I could run 50 miles a week, let alone do it 6 weeks in a row or whatever. I was so intimidated by this program before I started. I really had my doubts. But I did it! I have completely exceeded my expectations. I rock. I know I have doubts about my marathon, but that's just how I work. Deep down, I know I will rock it. I know that in the next couple of years I will run a marathon in 3:30, maybe faster. This is nothing.

Yawn

Thursday 4.0 miles/36:31/9:08 average pace

I have got to start going to bed earlier.

I also need to stop wearing my old shoes. I was hoping to squeeze a few more miles out of them, but they are done. My legs and feet were kinda achy and tight this morning. If I only wear my new shoes, they will have about 250 miles on them when I do the marathon. That's fine. Especially after the blister issues I had with them when they were brand new... I'd rather not have to break another pair in.

GO SHARKS

Spokane Pictures

My dad emailed me some pictures of our 20 miler in Spokane last weekend. Here are some of my favorites, including one of him on his bike, which I took. :)

Intervals

Tuesday 10.0 miles/1:28:10/8:49 average pace

I was supposed to run 5 x 600 meters (total of 3000 meters) with 90 seconds recovery. But without the use of a track, I just did 4 1/2 mile repeats (for a total of about 3200 meters) and let myself do 1/4 mile recoveries since the intervals were a bit longer. Based on the recent interval workouts, my goal for the 1/2 mile repeats was about 3:30 (7:00 pace)

3.75 miles warm up 34:09 (9:06 average pace)

Interval I 3:26 (6:52 pace).... recovery 2:19 (9:16 pace)

Interval II 3:33 (7:06 pace).... recovery 2:41 (10:44 pace)

Interval III 3:31 (7:02 pace).... recovery 2:56 (11:44 pace)

Interval IV 3:29 (6:58 pace).... recovery 2:27 (9:48 pace)

3.25 miles cool down 29:35 (9:06 average pace)


I'm really glad I got this done, I was not looking forward to it. I'm just not really feelin it this week. Hmmph. Oh well, I guess it's best to conserve my enthusiasm till closer to the race. :)

Spa Day

Monday 3.0 miles/30:00/10:00 average pace

Ok, so it wasn't really a SPA, but I did soak in the jacuzzi after a short run on the treadmill. I was supposed to do 5 miles, but three is about all I could handle on that thing today. I will run a couple extra miles after my intervals tomorrow to make it up. I actually wasn't going to run at all due to the pouring rain, but at the last minute I talked myself into a nice treadmill/jacuzzi combo. I was kinda cool sitting outside in the hot tub in the rain. :)

GO SHARKS!

Pfitz Week 10

This is the first week of the taper, although Pfitz doesn't really define it like that. This is techinically still part of the "race preparation" mesocycle, and taper starts next week. But it's less mileage, and I have to start mentally preparing for the race. So pretty much taper.

Monday: 8 miles (VO2 intervals: 5 x 600 meters @ 5k pace)
Tuesday: 5 miles Easy
Wednesday: off
Thursday: 4 miles Easy + Strides
Friday: 10 miles Goal Marathon Pace
Saturday: 16 miles Medium Long
Sunday: off

TOTAL miles scheduled: 43


I am making the same adjustment for Friday's run as I did 2 weeks ago. It calls for a tune up race, but there are none near me and I don't want to do the "time trial" thing. I think I could use a nice Goal Pace run, so that's what I'll do.

Furthermore, I think I am going to switch Monday and Tuesday around. I'm pretty beat from my trip to Washington and I don't want to do intervals in the morning! So I will do 5 easy tomorrow and the interval workout on Tuesday.

Spokantastic!

Friday 5.0 miles/45:45/9:09 average pace

Friday morning I ran along the riverfront trail over the Spokane Falls, and by a really cool running sculpture called "The Joy of Running Together."





The whole week was pretty freaking chilly, with the highest temp around 40, and plenty of mornings below freezing. Luckily my Friday and Saturday runs were dry, although it was really windy Saturday.



Saturday 20.0 miles/3:02:42/9:08 average pace

This was by far the highlight of the trip. My dad rode his bike and together we ran along the Centennial Trail east of Spokane. He took a bunch of pictures which I can post later, but I can tell you it was gorgeous. The trail was partially along the river, sometimes in a wooded area, and it even passed through a cute little town and through the countryside. It was great. :) The run felt fantastic- it really helped to have my dad there with me!


TOTAL miles for week 9: 50

I was actually scheduled to run only 49 miles this week (4 on Friday, I did 5). But I thought the mental boost of hitting 50 miles one more time was worth it. I'm feeling really good!

Jen of the North

Thursday 10.0 miles/1:30:26/9:03 average pace

It's sooooooooo cold up here! It was about 30 degrees and raining when I started my run today. But I warmed up and survived. It was actually really pretty and fun.

first 5 miles: 47:58 (9:24 average pace)

last 5 miles: 43:26 (8:41 average pace)

Haha, that really illustrates the concept of warming up!

My last few miles were EXACTLY 8:40 pace. :)

Allright gotta go... on hotel computer in lobby.

VO2 for Tuesday

Tuesday 10.0 miles/1:25:10/8:31 average pace

Ok, the schedule said 4 x 1200 meter repeats at 5k race pace. Using 7:20 as a goal pace (which I should realize is a little slow based on recent workouts) I hoped to complete the .75 mile intervals in 5:40. I did .25 mile recovery intervals because it seemed like a nice round number, even though the schedule called for 90 second recoveries. That seems so short anyway!

1.5 mile warm up 13:59 (9:21 average pace)

Interval I 5:18 (7:04 pace)
... recovery interval 2:14 (8:56 pace)

Interval II 5:01 (6:41 pace)
... recovery interval 2:27 (9:48 pace)

Interval III 5:05 (6:47 pace)
... recovery interval 2:24 (9:36 pace)

Interval IV 5:10 (6:53 pace)
... recovery interval 2:28 (9:52 pace)


4.5 mile cool down 40:03 (8:54 average pace)


Hooray!!!! The intervals actually felt really good. I had a little side stitch during the last two intervals but it wasn't too bad. I am so happy with this workout!! :)

I am off to Spokane, Washington for the rest of the week, so I will try to post from the hotel. If I can't I'll just have a massive catch-up post coming on Sunday.

Moon-day

Monday 5.0 miles/47:27/9:29 average pace

It was a really pretty out morning. The big full moon was shining above the pink clouds and you could just see it so clearly. Very nice.

My legs felt great- none of that annoying tightness that plauged me all last week. I felt a little sluggish on my strides, but that's allright.

I forgot to mention that I added up my mileage for the month of October- 222 miles!!!!! That is insane. I think my highest month ever had been like 165 miles. Good gravy.

I visited Maritza's blog (in vain... why can't everyone be as obsessed with their blog as me?? JK!) and she has a ticker counting down to our marathon...

26 days!!!!!!!!!!

I need to get my anxiety under control or I will be a complete mess by then. Seriously.

*deep cleansing breath*

Pfitz Week 9

Wow I cannot believe it's week 9 already!!

This is my last big week, then I have a 3 week taper. I am feeling so good physically and mentally, I don't feel burnt out at all! I am going to give this last week all I've got, and then try to maintain my enthusiasm through the taper.

I am going up to Spokane, Washington for most of the week (Wed-Sun), which I am very excited about. It's going to be mighty chilly, but remember I got cute new running tights! :D I'm so easy to please. My mom, dad, and grandma are going to drive up from Montana on Friday to spend the weekend with me, which means my dad will be joining me on his bike for my 20 miler! Yay!


Monday: 5 miles Easy + Strides
Tuesday: 10 miles with VO2 Intervals: 4 x 1200 meters @ 5k pace
Wednesday: off
Thursday: 10 miles General Aerobic
Friday: 4 Easy
Saturday: 20 Long
Sunday: off

TOTAL miles scheduled: 49

Wine Country Weekend

Saturday 17.0 miles/2:33:49/9:03 average pace

We had such a good time up in Santa Rosa! The run was really beautiful as you can see from the picture, and it felt great. My GPS was acting up and I had to reset it in the middle of the run, so I can easily provide these numbers:

First 6.5 miles: 59:40 (9:11 average pace)

Last 10.5 miles: 1:34:09 (8:58 average pace)

Other highlights of the trip include:

Delicious dinner at a french restaurant in Santa Rosa's historic Railroad Square






And watching the Sharks win while enjoying a few drinks at the bar at our hotel. Check out the cool yellow Onyx bar (matches my lemon drop martini just beautifully)







To top it off we stopped at the outlet stores on the way home (I got cute Puma running tights and a new purse), and then had lunch in North Beach in SF. It was a great weekend- beautiful weather, a fun run, delicious dinner, Sharks hockey, martinis, shopping... what more could you want. :)


...................................

TOTAL miles for this fantastic week: 50.

A Fine Friday Run

Friday 10.00 miles/1:21:11/8:07 average pace

The goal of this run was to practice my marathon pace. I didn't really do that (unless I end up running a 3:32 marathon... HA!) but it was a great workout and a fun run.

It was drizzling most of the time, pretty heavy at some points, so I ended up totally soaked. It was kind of fun though, it was my first run in the rain since spring and I felt hard core.

I made another friend- which was pretty amazing considering we were practically the ONLY two runners out there- and he really helped me keep my pace. He's a super fast marathoner who I have seen out running before, and he's a well-connected runner too. Apparently he knows Dean Karnazes!! And a bunch of other nationally competitive runners who I'd never heard of. He was super nice and told me about his marathon experiences, and I told him about mine. We are both running CIM so we talked about our training too. He not only helped me run 8:00-8:15 miles for about 30 minutes (which was obviously his warm-up pace, as he split off to do track work), but he really helped my confidence! He told me I had perfect form, and also told me I had the perfect body for running- tight and compact. It wasn't as creepy as it sounds... it was in context and either way, who cares! It made me feel damn good. He also told me I'll get my goal in Sacramento. I can't help but believe him.

here's my splits:

7:37 (oops)
8:30
8:31
8:15 (enter Mark, super runner and ego-booster of the week)
8:17
8:15
8:00 (bye Mark, and God friggin Bless you!!)
7:51
7:53
7:56

I was well ahead of my goal pace (let's call it 8:20), and I was pretty worn out by the end, so again I don't think this is reason to adjust my goal. I think I'm just running too fast in certain workouts. But once again, I'm feeling confident about my goal of 3:40.

I'm writing that out because I know that in approximately 2 weeks my confidence is going to take a nose dive and I'll be a complete wreck. Gotta love the taper.

PS I love that when I spell-check it always suggests I replace "marathoner" with "Mortimer." :D

Foggy, Soggy Thursday

Thursday 4.0 miles/36:45/9:11 average pace

It rained last night and was pretty wet out there this morning. It was actually kinda warm, which made it feel muggy. The run felt allright, my lower legs were pretty tight and I was too warm in my running pants and long sleeves. Actually it wasn't that bad, I just am a little grumpy today. I realized this earlier when I saw a posting about parking/garage use rules outside my apartment, and the number of typos made me want to go on a shooting spree.

Spooooky Tooooosday

Happy Halloween!!

Tuesday 11.0 miles/1:41:43/9:15 average pace

first 6 miles: 57:20 (9:33 average pace)

last 5 miles: 44:23 (8:53 average pace)

I really enjoyed my run this morning. It was really chilly, so I wore my tights for the first time this fall. I brought my iPod and listened to an audiobook- James and the Giant Peach. I actually started it on my long run Saturday, so I just finished it this morning. It was fantastic. :D

I'm now enjoying a yummy pumpkin cream cheese muffin and coffee! I made the muffins last night and brought them in to work. :) Tuesday Treat Day!

Beautiful Wonderful Intervals

Monday 8.0 miles/1:11:32/8:57 average pace


Warm up 2.0 miles 20:22 (10:11 average pace)


Interval I .5 mile 3:36 (7:12 pace)

...Recovery interval .15 mile 1:33 (10:20 pace)

Interval II .5 mile 3:30 (7:00 pace)

...Recovery interval .15 mile 1:33 (10:20 pace)

Interval III .5 mile 3:39 (7:18 pace)

...Recovery interval .15 mile 1:28 (9:47 pace)

Interval IV .5 mile 3:26 (6:52 pace)

...Recovery interval .15 mile 1:39 (11:00 pace)


Cool down 3.4 miles 30:46 (9:03 average pace)



Hoooray!!! The track was locked again, so I used the 1/2 mile dirt track, which I actually really like. I did 4 repeats of 1/2 mile, rather than the suggested 5 x 600 meters (ends up being about the same amount of time running my ass off). As I was calculating my goal time for the intervals, I remembered that 1/2 mile VO2 intervals are the famous Yasso 800s!


From what I understand, Bart Yasso suggests doing 800 meter intervals at your goal marathon pace, in minutes. So, for my 3:40:00 goal for the marathon, I would do the intervals in 3:40. He suggests building up to 10 repeats, and I"m only doing 4, but same idea. So 3:40 was my goal, which is a 7:20 pace. This is what I believe to be my VO2 max (not a coincidence, that's the point of Yasso's theory). Anyway, I ran much faster than that!!! :) And it felt GOOD. It was a completely different experience than my first Interval workout a couple weeks ago. I think the fact that it was morning vs. afternoon makes a big difference, I was feeling pretty fresh. Plus the intervals were just a little shorter (.5 mile vs. .75 mile) but I think that made a difference too. I was just feeling really good. :) I know this isn't enough reasoning to change my marathon goal, but I'm feeling really confident that I can run 3:40 in Sacramento. :) YAY!!!

Pfitz Week 8

Monday: 8 (VO2 intervals: 3 x 1000 meters at 5k pace)
Tuesday: 11 Medium Long
Wednesday: off
Thursday: 4 Easy + Strides
Friday: 10 Goal Pace
Saturday: 17 Long
Sunday: off

TOTAL miles scheduled: 50


Friday's 10 miles GP is my own addition. The schedule actually calls for a tune-up race of 8-15k. However, we are going out of town over the weekend, so I can't do a race. I thought of doing a "time trial" but that seems a little weird, and I doubt I'd really be able to push myself all that much on a random friday morning before work. I didn't want to totally wuss out and do an easy run, so I think a GP run is a happy medium. Also, I haven't actually done any deliberate Goal Pace running, since I ignored the planned pace in last weeks long run. And I thought I'd do 10 miles, because that will give me 50 miles total for the week, which just makes me feel good.

Long Run Week 7

Saturday 20.00 miles/3:05:54/9:16 average pace

I ran on the Los Gatos Creek trail in San Jose, which is where the Silicon Valley Marathon is being held today. I ran into (get it?) a guy named John near the beginning of the run and we ran about 8 miles together. He helped me start at a controlled pace and shortened the amount of time I had to run alone. I like making random friends while running. :) This guy happened to be 64 years old, but that doesn't seem to matter much when you're a runner. We had plenty to talk about (yes, we talked about his grandkids a little!). Anyway, we ran about a 10:00 pace for those 8 miles, then I picked it up for the rest. I started to feel pretty tired around 13-14 miles, but held on. It was pretty warm too so I refilled my water bottle a bunch of times to stay hydrated. I also ate my Clif Blocks along the way which helped a lot. I was really tired after, and after my huge breakfast (lunch) and a hot shower I took a long nap, and also slept about 10+ hours last night. It was great.

I wore my old shoes, and I'm glad because they didn't hurt my toe at all. Which is definitely a blister now, but it doesn't hurt. I think I'll keep those old shoes in the rotation and run the marathon in my new shoes, which will have like 175 miles on them on race day. I think they really need to be broken in, and I don't want to have to deal with breaking in ANOTHER pair before the race.

TOTAL miles for week 7: 55.25

!!!! Weekly mileage record !!!!

The spooky thing (another joke, get it? It's Halloween this week? So funny.) is that this WAS (past tense! eep!) my peak week. Which means it's all downhill from here. The race is only 5 weeks away. Weeeee!

Big Week Continued

Thursday 12.0 miles/1:52:11/9:21 average pace

First 6 miles (9:32 average pace) My lower legs felt really tight for the first 4 miles, then relaxed and felt ok the rest of the run.

Second 6 miles (9:10 average pace) Felt good, but my right big toe hurts. I think it's the new shoes. I don't think it's a blister, but it's hard to tell because the outside of my toe is pretty calloused. Isn't that lovely? But ya, it kind of feels like a blister.

Friday 5.25 miles/49:55/9:31 average pace

I ran again this morning, and my legs were again pretty tight. I felt like I hardly finished my last run and had to run again. I iced my shins (the ice-bucket set up rocks) after, and that seemed to help, my legs feel good right now. Of course, I'm sitting down.

I also wore my old shoes this morning to see if they rubbed my toe less. They didn't.

So far my peak week is going good! I have to say that I have not felt "burnt out" at all. I was expecting to by now. Of course it could still happen, but I only have 2 big weeks left, then I taper. (HOLY CRAP!!) I feel like my body is handling the mileage really well. I always thought I would get injured or totally burnt out, so I am really happy. I guess I am tougher than I thought! I think I've been taking pretty good care of myself as far as nutrition, hydration, rest, stretching, motivation, etc. I am really proud of myself! And now I can start getting excited for the race! :)

Monday, Tuesday, Santa Monica

Monday 6.0 miles/51:21/8:33 average pace

General Aerobic run with Strides along Ocean Ave. and up San Vicinite Blvd. in Santa Monica.

Tuesday 12.0 miles/1:41:54/8:30 average pace

Tempo run along the boardwalk in Santa Monica. It was a really beautiful morning and a really fun place to run. :)

2.5 miles warm up: 24:08 (9:39 average pace)

7 miles Tempo: 54:46 (7:49 average pace)

2.5 miles cool down: 23:00 (9:12 average pace)

The tempo miles seemed a lot easier than previous weeks, but still hard. But it felt easier to slip into Tempo pace and hold it, and I didn't feel like I was pushing way to hard until the last mile. Which is fine because it was such a long tempo run! Yay! :)

Today is a rest day, YAY, so I might try to do a little weights work out or some thing, but realistically I will probably just lay on the couch. :)

Pfitz Week 7

monday: 6 GA (+S)
tuesday: 12 (7 LT)
wednesday: off
thursday: 12 ML
friday: 5 Easy
saturday: 20 L
sunday: off

TOTAL miles scheduled: 55



I am going to LA monday and tuesday this week, so I'll do those 2 runs there. That will be nice since I won't have to worry about fitting it in before or after work hours.

This is my peak week! I'm totally ready.

6 weeks till marathon day!

Long Run Week 6

Saturday 15.0 miles/2:06:09/8:25 average pace

The plan for this run was 15 miles with 12 miles at Goal Marathon Pace, which I guess is roughly 8:25 (for a 3:40 marathon time). I was a little nervous because I knew it wouldn't be easy, and it wasn't. Plus I decided to do this run on a moderately hilly route since it's one of my favorite places to run. It's pretty warm out today too, so I made a point to stay hydrated since I was in the sun most of the time.

It went fan-freaking-tastic. :) Here's the breakdown:

(note: these little breakdowns really test my math skills and take forever to calculate. So I'm probably giving too much info, but dammit I have the numbers here and I'm going to share them.)


Miles 1-3 Warm Up: 27:58 (9:19 average pace)

Miles 3-15 (the 12 GP miles): 1:37:51 (8:09 average pace)

......Miles 3-10 (first 7 of the 12): 59:01 (8:26 average pace)

......Miles 10-15 (final 5): 38:50 (7:46 average pace)

!!!!!!!!!!!!!!!!!!!!!!!!

I can't believe how well this went. I felt like I was working pretty hard during those first 7 Goal Pace miles, but that was because I was climbing hills the whole time (ok, off and on). There are some short steep hills that really got my heart pumping, so I'd back off and relax into the downhills that (occasionally) followed. The final 5 miles are all gradually downhill, and I flew. It felt a lot easier than those first 7 and I felt my heart rate and breathing were under control. Ok, I was pushing pretty hard in that last mile, it was getting pretty warm and I was out of water, plus I ran 7:25 for that last mile.

I ran 7:25 for that last mile.

Sorry, just thought I'd repeat that. :D Holy shit right?!?!

I know this means that I did the workout wrong, I mean it didn't say anything about Tempo pace, or f-ing 5k pace for that matter, but I don't really care. I'm beyond pleased. I may not have accomplished the goal as stated on the schedule, but I got a much-needed confidence boost and a damn good workout.

Now I'm going shopping.




-------------

TOTAL Miles for week 6: 48.2

Friday 10k

Friday 6.2 miles/1:01:32/9:56 average pace

Started out this fabulous Friday with a run with Maritza. We did 4.5 miles together in the early morning sun, then she decided she was just dying for a Starbucks ;) so I continued home and she arrived shortly thereafter. Once I was alone I figured I may as well do the strides that were on the schedule, so I did 6 of them over the last mile and a half and it felt good.

For your records, Miss Mary T, our 4.5 miles took 46:59 (10:26 average pace). If you assume you kept the same pace for the next two miles your time would be 1:07:49 for 6.5 miles. Nice job!

The final 1.7 miles with my strides (and a little hustle to get home and ready for work) took 14:33 (8:34).

I'm not feeling really sore or anything, which is good. I'm going to try to get to bed early tonight since I was up late last night and up early this morning (got maybe 6 hours of sleep). Then tomorrow I'll do 15 miles, with 12 at Goal Marathon Pace. I'm not going to obsess over hitting any exact pace, just warm up and then try to run the 12 miles below 8:30 ish.

Oh, and yes the Sharks destroyed the Red Wings last night 5-1. :)

Another Medium-Long Run

Wednesday 12.0 miles/1:50:12/9:11 average pace

I can't believe I'm saying this, but this run felt easy. After yesterday's killer intervals workout, this long run felt easy because it was at a relaxed pace. I ran a pretty even pace the whole way, with the last mile around 8:35.

I was pretty nervous before the run because I was feeling a little soreness in my left knee. I injured my left knee pretty bad last year, and it completely screwed up my training and demolished my confidence, so I was pretty worried that would happen again. I iced my knee off and on at work all day, and it was feeling allright by the afternoon. It didn't bother me at all during the run. :) My shins are getting kinda sore, but I can handle that. I've got a bucket that I fill with ice water and sit with my lower legs in there, and that seems to help a lot. Ice is my friend.

I got new shoes last weekend and wore them for the first time yesterday, which should help my legs. Also I tried to run mostly on the dirt shoulder yesterday. I stretched really good this morning after my walk to work and am feeling great. Today is a rest day. We're going to a Sharks game tonight vs. the Red Wings.

go sharks!!!

VO2 Intervals (Or, How I remembered why I like running distance)

Tuesday 10.0 miles/1:28:30/8:51 average pace

The intervals were a LOT more difficult than I predicted. The intervals are supposed to be about 5k pace, which I now remember hurts like a sonofabitch. I totally understand the benefit of pushing myself like that, it had to do some good, but dear lord it was hard. My legs were like lead after the first interval, I could hardly breathe, and my stomach was in a knot. How fun for me.

The schedule said 5 x 1000 meters, but since the pretty new track was locked up (I think we broke in last time), I had to do it on this other dirt track that looped the baseball fields at the high school. Since I couldn't use the track, I decided to do 3/4 mile repeats and just use my GPS. Also, I decided to do 4 instead of 5 since they would be longer intervals. In between I did 1/4 mile recovery jogs (ha ha, more like recovery bend-over-and-heaves. Just kidding... sort of.). I also ran a few miles before and after to get to the 10 miles I needed.

For my goal pace, I tried to use my actual 5k pace of about 7:15. However, I forgot that this was at a RACE, where I was excited and rested and surrounded by people running their guts out. I think 7:30 is more reasonable, which is what I ended up running.

Here's the breakdown:

2.75 mi warm up - 25:13 (9:09 pace)

.75 mi Interval I - 5:36 (7:30 pace)

.25 mi recovery interval - 2:18 (9:19 pace)

.75 mi Interval II - 5:09 (6:51 pace)

.25 mi recovery interval - 2:38 (10:45 pace)

.75 mi Interval III - 5:35 (7:29 pace)

.25 mi recovery interval - 2:44 (10:53 pace)

.50 mi Interval IV - 3:52 (7:46 pace)

3.75 mi cool down - 35:28 (9:28 pace)

I had to cut the last interval short due to a bad side cramp. Also I felt like I was going to die. The "cool down" was a little painful too. I think I was dehydrated or something because when I was finally home I felt really dizzy and woozy. After about a gallon of gatorade and some stretching I felt much better.

I have 4 more of these workouts left in the schedule, and I hope they get a little easier. I know I will really benefit from them, not only physically but also mentally. Pushing through that last interval, when every cell in your body is screaming for you to stop, is kinda like the final miles of the marathon.

The other benefit of these intervals is that they make Tempo pace seem easy, and goal marathon pace downright leisurely.

Easy Monday Run

Monday 5 miles/47:17/9:27 average pace

Nothing exciting about this run to report. The back of my right leg is a little sore- the achilles/calf area and also the hamstring/bum area. Nothing painfull, just a little sore.

I decided to do today's 10 miles all at once after work instead of splitting it up. So after the run tonight I'm going to ice my legs to prevent more soreness.

Pfitz Week 6

monday: 5 Easy
tuesday: 10 (with VO2 intervals: 5 x 1000 @ 5k pace)
wednesday: 12 Medium Long
thursday: off
friday: 6 Easy + Strides
saturday: 15 (with 12 at Goal Marathon Pace)
sunday: off

Total: 48

Lots of stuff going on up there, and it was a bitch to schedule. I think I am going to split the VO2 workout into two: a short easy run in the morning, then the speed intervals (and the recovery intervals, warm up and cool down miles that go with it) in the evening. I am pretty sure this is ok to do, since the intervals are the meat of the workout and the rest is in the interest of total volume... I think. Anyway, I'll do it in two runs. Wee.

I'm feeling really good so far. I am not sore or feeling any pain currently, even after last week's kick ass 51 mile week. :)It's getting a little harder to get any strength training in, and I'm finding it hard to eat enough some days, but I can work on that.

Long Run Week 5

Saturday 18 miles/2:44:22/9:08 average pace

This morning we drove up to Tiburon, about an hour from here, and got our money's worth! (cost of gas and all that) It was beautiful, the run was tough, and the breakfast was scrumptrulescent (look it up). I did 2 loops around the Tiburon peninsula, which was just about 8.5 miles, then finished it up with a mile in the park. Zach ran with me the first loop, which was awesome and he did great.

first 9: 1:12:19 (9:15 average pace)

second 9: 1:21:03 (9:00 average pace)

It really was quite hilly. I read about the route in a book and online, and no one mentioned the hills! So they were a surprise. The first couple miles were flat, but from there it seemed like I ascended a LOT more than I descended. I kept waiting for the downhills, and suddenly I was back at the car. Like NO perceptible drop. Something otherworldly is going on up there... Anyway, I managed to run the final mile in the park in 8:09. :)

sOOOOO

TOTAL miles for week 5: 51!

!!!!!!!!!

That's the first time I ran over 50 miles in one week! Sweeeet!!!!! I rock.

Photos

This is a test, I want to add a photo to my profile and this should help...

Friday the 13th!

Friday 4.0 miles/40:45/10:11 average pace

Nothing spooky about this morning's run, except that Maritza actually showed up!

Kidding! I like to tease lil Mitzi, she can take it. :P

We had a great run around sunrise, which was pretty. It is so nice to have someone to run with, especially in the morning when it's so hard to get out of bed. We'll try to make our Friday run a regular thing. :)

Thursday pm: Recovery

Thursday 4.0 miles/36:52/9:14 average pace

An easy run after work with Zach. We ran up to check out the new track at Dublin High School, and it is complete! We ran a mile on it. :) I have honestly never really ran on such a nice track... it was cool. And perfect timing, because I have my first VO2 workout next week and now I can do it on the track!

Thursday am: Tempo

Thursday 8.0 miles/1:04:41/8:05 average pace

1 mile warm up: 8:40

6 miles LT:
1: 8:03
2: 7:41
3: 7:49
4: 8:11
5: 7:52
6: 7:34

1 mile cool down: 8:45

Average pace of tempo portion: 7:53

Right on target again! And this morning's tempo run was the easiest so far. The proof of that is in the fact that I was able to run all 6 miles continiously without a break. In the previous tempo runs, I got a cramp or was just plain out of breath, so I'd stop between miles for a few seconds. I think I only did this one time in each workout, but still. Not this time! It sure helped that it was really cold out. But the whole run felt pretty easy which makes me really happy. :)

The schedule actually called for 11 miles total, with a 6 mile tempo run. But dammit I can't get up that early. So I'll do the other 3 miles tonight after work with Zach.

Making this a landmark- my first ever two-a-day. I'm officially insane.

Tuesday Twelve

Tuesday 12.0 miles/1:48:52/9:04 average pace

An easy long run on a lovely morning.

First 6 miles: 56:22 (9:24 average pace)

Last 6 miles: 52:30 (8:45 average pace)

(last mile: 8:19!)

Lunes

Monday 5.0/45:39/9:08 average pace

Easy after work run.

I think I have the beginings of a race strategy. Stay with me here folks, this is pretty complex. Here it is- I'm going to start the race conservatively, then pick it up in the last several miles. Pretty crazy eh!?! I just came up with it. In previous races, I thought I'd start off totally fast and hope to God I could maintain it, and avoid fading away toward the end. Somehow, that didn't work! Wtf?

Ok, seriously I know this is the FIRST thing you learn about running a race. But somehow I managed to have the opposite strategy almost every time. So I'm going to go out a bit slow and then finish strong. I know I can do this, but it's going to take some serious dicispline to start slow.

Anyway, I just thought it was pretty funny how I had this big light bulb moment, and turns out it's the biggest cliche in sports. Totally obvious, yet I understand it for the first time.

:)

Pfitz Week 5

monday: 5 E
tuesday: 12 ML
wednesday: off
thursday: 11 (6 LT)
friday: 5 E
saturday: 18 L
sunday:off

TOTAL miles scheduled: 51

Long Run Week 4

17.5 miles/2:35:20/8:53 average pace

First of all, I got lost. Hence, the extra half mile. I planned my route carefully on gmap pedometer, I even printed out the route to review AND wrote a little cheat sheet of directions so I wouldn't forget the few turns I had to make. So, you ask, how could I have possibly got lost? Well, on my directions cheat-sheet I wrote a "R" where I should have wrote a "L." :( But it worked out allright, I happened to be at about 8.75 miles when I realized I was off course, so I just turned around and re-traced my steps. No problemo. The moral of the story is that I should learn right from left. And I should also actually charge my cell phone if I plan on carrying it with me.

Ok, that aside... it was a great run!!! I couldn't believe how easy the pace felt the entire time. The entire course was pretty hilly- long gradual hills- which generally climbed the first half and declined on the way back. My first 9 miles took 1:22:16 (9:08 average pace- I killed those hills!) and the next 8.5 miles took 1:13:04 (8:36 average pace). Also, the distance/time flew by. I was so focused on going the right way (HA) that the miles just ticked by.

I also didn't listen to my iPod at all... I was running along a main road most of the time and needed to listen for cars and cyclists (mostly cyclists since I was in the bike lane). So yet again I spent like an hour loading it up last night with the latest Phidipidations podcast and some music, only to ignore it the entire time. Oh well, it will give me something to listen to this week.

Oh, and I ate 4 Clif Blocks total - 3 lemon lime (gross) and 1 black cherry (grosser). Drank 2 bottles of water.

So, TOTAL miles for Week 4: 47.5

I've offically deviated from the schedule. I'm such a rebel! :P

GO SHARKS

The Friday Five

Friday 5.0 miles/48:48/9:46 average pace

Man was I tired this morning! Sleepy, sluggish, sapped. Weak, weary, worn-out. Drowsy, drained, done-in, depleted. Bushed, beat.

Ok it wasn't that bad, I was just having fun with my thesaurus.

:)

Happy frrrrrrriday!!

Autumn in Colorado

Wednesday 11.00 miles/1:42:42/9:20 average pace

I didn't take that picture above, but I could have. That's exactly how it looked- soooo pretty!! There was even a touch of snow on the distant mountains. My run went really well, I stayed with my strategy of not looking at my watch, and it worked again. Meaning, I kept my pace easy and just got the miles in. Something is working in this program, because 11 miles doesn't seem like a long run anymore! :)

Oh- and I didn't notice any effect of the elevation in Colorado (about 5300 feet). Which is funny, because I totally noticed it when I ran in Montana at 4000 feet. Maybe there are other factors at work there? Temperature, humidity, etc? Intersting.

I am feeling pretty good so far in my training. Coming up on the end of 4 weeks down, 8 to go. 1/3 of the way there!

I'm excited for the next several weeks. Starting this week I'll be running more mileage than ever before (previous peak mileage was 46, this week is going to be 47), which I will maintain for 6 weeks, peaking at 55. I am excited for the challenge, and I feel prepared for it. My goals are to stay postive, stay rested as possible, and eat healthy. I can do this!!!

Treadmill Tuesday

Tuesday 4.0 miles/38:27/9:37 average pace

God, I hate the treadmill.

Pfitz Week 4

Ooops, forgot to post this before. Here's the schedule for this week:

Monday: 10 (5 LT)
Tuesday: 4 easy
Wednesday: 11 Medium Long
Thursday: off
Friday: 5 easy
Saturday: 17 Long
Sunday: off

TOTAL: 47

Yay, Monday's workout is excessive!

Monday 10.00 miles/1:25:22/8:32 average pace

So ya, just kicking back after a little INSANE running. Seriously! Come on, Pfitz. 10 miles w/ 5 @ LT. Oh sure! No problem. That's only like as hard as I ran in my most recent HALF MARATHON. That's only practically a 10k RACE with a few extra easy miles added on to make it interesting. Allright, I'm overreacting a little. Maybe I'm building it up so much because it actually went fine :) And I'm frickin impressed with myself.

I did 3 miles easy,
5 miles Tempo Pace in 39:05
7:45, 7:52, 7:58, 7:50, 7:40
(Average pace: 7:49 perfect!),
then 2 miles easy. Average pace for 5 easy miles: 9:15

hooray!!!

I'm going to Colorado for a couple of days. I was trying to think of ways to make this week's running more difficult... then it dawned on me! By Gum!! I'll go to the mile-high city!!

weekly, monthly and shoes

TOTAL miles for week 3: 43!

TOTAL miles for September: 146



TOTAL miles on my Shoessss: 266


projected mileage for the next 2 weeks: 98 (holy shit)

=get new shoes in 2 weeks!

then again in time to break new ones in for the marathon. Great, because shoes are so cheap!

Long Run Week 3

Saturday 16.0 miles/2:27:14/9:12 average pace

Golden Gate Park loop with Zach + Great Highway/Sunset solo

The park loop was 8 miles, which took 1:14:54 (9:22 average pace)

Then Zach split off (that's super far for him! About 8.5 miles total actually.), and I did the last 8 miles on the coast, which is flat, then a little sorta-hilly street loop at the end.

The second 8 miles took 1:12:20 (9:03 average pace)

Although, Zach and I were crusing pretty good at the end of his loop, so if I add that in, the last 11 miles took 1:38:43 (8:58 average pace). That's the distance I've been doing mid-week, and it's taken me about 6 minutes longer both times. I guess that's good, because the mid-week runs are tougher going in, and are harder to recover from too. So best to not push it in the middle of a tough week! I'm really happy with today's run overall. :)

Also! My last mile was 8:06 :)

Run Rabbit Run

Friday 4.0 miles/37:53/9:29 average pace

Ok, the Pink Floyd playlist was a little creepy this morning. It was dark, foggy, and cold, and hearing

Hey you, out there in the cold,
getting lonely, getting old,
can you feel me?

was more than a little eerie.

But then the sun came up, and I was ok. The run felt really good, my legs aren't currently sore at all. :) Long run tomorrow in Golden Gate Park with Zach!!

11 miles of Pink Floyd

Wednesday 11.0 miles/1:44:14/9:29 average pace

Once again I didn't look at my watch the entire time (except to check the distance, but I ignored my time) so that I would just run a pace that felt easy. So I just zoned out to my music (which isn't too hard with Pink Floyd!) and ran. I caught up to Zach who was running with the group, and we ran our last mile fast together. He was actually running that fast the whole way! I think our last mile was about 8:20.

My time was only 33 seconds faster than last week. Pretty dang consistant! Especially since that 30-some seconds is completely attributable to running the last bit fast w/ Zach. :)

Easy Tuesday

Tuesday 4.0 miles/37:47/9:27 average pace

Not too much to say about that run, it was easy. My lower legs (calves especially) were pretty sore, so I did the ice bucket thing after my run. Feeling ok today.

I made a very exciting observation on my run yesterday- the high school football field and track has been getting a major makeover this summer, and I saw that they are nearly done. They are building huge bleachers and laying a real rubber track! I am sooo excited! I've run on their old dirt track in the past, but this is going to rock. Also, maybe I can run on the bleachers too, like Runner Susan! Sounds hard. Maybe I won't. :P

2 Medium runs = 1 Hard run

Monday 8.0 miles/1:09:40/8:43 average pace

I ran the first 4 miles alone right after work. I was pushing the pace from the beginning, and was feeling it. It was really hot out too, which didn't help. My splits were:

8:43
8:43
8:33
8:20

average pace: 8:36

Then, I looped back home and Zach joined me for another 4. I started at the exact pace I was running, but Zach reminded me he wasn't warmed up at all so I slowed down for him. ;) We also stopped at the drinking fountain twice in the park. When we hit the 3 mile mark (my 7 mile mark), we began our strides. I explained to Zach how to do them, and told him I was only going to do 3 since I was already pretty tired. He sounded intimidated, then promptly zoomed out of sight. I ran as hard as I could to catch up, and he took off again. I ended up doing 4 strides to his 3, and he still had to wait up for me at the end. Damn his long legs! Who does he think he is? Our splits were:

8:42
9:19
9:16
8:00 (included strides)

average 8:50

When we got home, I checked the mail and saw my long-anticipated medal had finally arrived! :) (see previous post)

...and that's the rest of the story

I recieved my Age Group medal from the Avenue of the Giants marathon, which I ran May 7th. The race directors had some issues, which I completely understand. They actually sent me emails keeping me updated.

Although it's been over a decade, I'm still pretty happy to put this thing around my neck. :)

It's a really pretty medal and my name is on the back along with my "3rd Place AG 25-29" info. Yes I am wearing it all evening.

Pfitz Schedule Week 3

Here's the next rung on the ladder o' success.

(I'm all about the dorky analogies)

Monday: 8 GA (+ S)
Tuesday: 4 easy (hey, I don't get this day off anymore!)
Wednesday: 11 ML
Thursday: off (whoohoo!)
Friday: 4 easy
Saturday: 16 L
Sunday: off

Total scheduled: 43

I'm starting to fight the sunrise/sunset as the days get shorter, but I can handle it. I'll do more runs with Zach and the group, etc, as well as make the most of my days off (travel, whatever).

Long Run Week 2

Saturday 15.0 miles/2:19:16/9:17 average pace

I had a great run today in sunny weather on a tough course. I seemed to forget about this out-and-back's hills... but I started to remember at about the 4 mile mark. That's when the path begins a 2 mile gradual climb, then continues on a random short stretch of single track that actuall has switchbacks. Then a few more rolling hills to the turn around. Whew! The path travels through some pretty dense forest, so I didn't have a reliable signal. Luckily there are distance markers every half mile, so I just relied on those.

I ran the entire distance at the exact same average pace as last week, but I think I was more even-paced on last week's flat course than today's hilly one. I ran the first 6 miles at an average pace of 9:29. The next three miles (ncluded the trail section and the hills to the turnaround) were at an average pace of 9:39. The final six miles were at an average pace of 8:54. Specifically, my last mile was 8:24. :)

TOTAL miles for the week: 39

Easy Friday Fiver

Friday 5.0 miles/47:32/9:31 average pace

The hardest part of this run was getting up early.

My legs are feeling good and I'm optimistic about my 15 miler tomorrow. I guess I'm also a little nervous, since it seems like my first REAL long run. Last week's 13 was a piece of cake. (hehe) But for some reason the extra 2 miles makes a difference. It might have something to do with the 2 hour mark... anything 2 or under is "easy" and 2+ is hard. It's all in my head though, so I will just remain optimistic. :)

Mid-week medium-longness

Wednesday 11.0 miles/1:44:47/9:32 average pace

These mid week long runs are a staple in the Pfitz training program, so I better get used to it. Actually, I thought it went really well. I kept the pace real easy, and did not look at my watch to ensure that (if I start tracking my splits, I become compelled to run faster). The run really did feel easy throughout. :) I did pick up the pace in the final miles, which is something Pfitz recomends for Long and Medium Long runs. His theory is to start easy and increase the speed at the end- this will help you finish strong in the marathon. I sort of made an effort to do this last night, although the hardest part for me is running slowly at first. I tend to start faster, then there's really no where to go from there.

Anyway, here's the result of my effort:

First 6 miles: 58:34 (9:46 average pace)
Last 5 miles: 46:13 (9:15 average pace)

Or something like that, I worked it out last night, and that's what I recall. :)

Today is a rest day again!

Tempotastic!

Monday 8.0 miles/1:10:41/8:50 average pace

Pfitz called for "8 + 4 LT" for the day, and that is what I done did. Goal LT pace: 7:50-8:00

2 miles warm up in 20:10 (10:05 average pace)

4 miles in 31:36 (7:54 average pace) PERFECT!

2 miles cool down in 18:55 (9:28 average pace)

I was definitely working hard during the tempo portion of the run. I tried to keep in control and keep my posture in check (that is, I tried to not flail around like an idiot). My lower back was pretty sore after, perhaps it was the good posture? Also my lower legs were pretty sore, so I iced them which should help. I'm glad today is a rest day!

Pfitz Week 2

Here is the schedule for this week. Like last week, I aspire to complete it as written. I'll save the wussing-out for the tough weeks ahead.

Monday: 8 (4 LT)
Tuesday: off
Wednesday: 11 ML
Thursday: off
Friday: 5 easy
Saturday: 15 long

Total scheduled: 39

Weeee!

Long Run Week One

Saturday 13.0 miles/2:00:47/9:17 average pace

Done and done. :) I felt pretty good besides running out of water, but I recovered quickly when I was done. I felt like I was pushing a little. I'm really hungry now!

TOTAL miles for this week: 35 miles
:)

Easy Five on Friday

Friday 5.0 miles/47:14/9:27 average pace

Another run checked off the schedule, and it was no problem. It was hella windy in Lancaster, CA, but I pushed through the headwinds and flew in the tail winds, and it evened out to an even, comfortable effort. I'm looking forward to tomorrow's 13 miles, especially since Zach is running 6+ of it with me. :)

Hot, hot, hot

Wednesday 9.0 miles/1:24::44/9:25 average pace

Reeeeeally hot run in Santa Clarita. It was over 90 at the start, and even hotter by the end. I did my run around noon because I knew the temp would only rise through the day, plus I didn't see myself having 9 miles worth of energy later in the day after travelling and stuff. Anyway, it worked out allright! There are lots of nice bike paths in Santa Clarita, so I just found one and ran. Luckily after a couple of miles I came upon a 2 mile stretch that was shaded, so I actually doubled back and ran that section twice rather than die in the sun. I drank a ton of water and took walking breaks when I drank, so I felt decent throughout. I was pretty surprised my pace wasn't much slower, especially with all the walking. I drank a bunch more water and ate lunch right after, and ended up feeling pretty good for the rest of the day.

I'm very happy to report that I am not even sore today at all! I was quite sore on Tuesday, after Monday's 8 Miles + Strides, and honestly that worried me. I thought it was a bad sign that I was very sore after a medium-lenght run... and I doubted my ability to complete the week (let alone the entire 12-week schedule!) So, this really boosts my confidence. :) I am going to take the training one run at a time, which is some good advice I read from fellow Pfitz-followers. So, on that note, my next run is an easy 5 tomorrow morning. Piece of cake. :)