Taper is a four letter word.

I hate tapering. The more experienced I get as a runner, the more irritated I seem to get during these times. I know it’s crucial for maximizing performance. We all do.  But as time passes, I am feeling more anxious about seeing my weekly mileage plummet, especially when I am still dealing with the mental repercussions from the 10-mile attempt in GA last weekend. I’m still 10 days away from the Disney Half and as I sit here at the computer, writing this blog, I can literally feel the treadmill peering over my shoulder mocking me with it’s console held high. “Here I am! Look at me! Over here! You know you want to!”   Yes, I do. But I also want a PR dammit! 

I found myself trying to play around with my tapering schedule this morning to see if I had any more room for “just a little more speed work” or “how about just adding a quick 3 miler on Friday”, or “What if I just changed this workout to this other day so I just can add in another……….”.  Stop it! Stick to the plan. Stick to the plan. There are no more ‘justs’. Unless it’s “JUST sick to the plan”.

ARGH! Who thought the toughest part about running would be NOT running when you were a mere newbie on the road?  You mean I get to cut my mileage in half before the race for 2 weeks? Woo Hoo!!!  I don’t think so. My brain is already playing tricks on me. My hips feel tight, my knees feel loose. What was that pain in my calf? 

Then there’s the whole body image thing that comes into play. I’m not running as much so I automatically cut back on food intake. I’ve lost 3 pounds in 5 days already. I’m sure it’s mostly water weight, but it is a struggle for me to keep my calorie intake up knowing I’m not burning as many calories. A little Foreigner anyone? Head Games.

Easy 5 miles on tap for today. Come on brain, hang in there with me. I need your strength.

Oxygen please!!! A So Cal girl’s experience running in Georgia

We arrived in Atlanta early Thursday morning after taking a red-eye out of LAX the night before. Stepping out of the airport where my Uncle was waiting for us was like walking into sauna that someone had forgotten to turn off or open the door for 6 months. I had been given many warnings about the weather in the South but convinced myself that I had a good mindset going into it for our  bi-annual family get-together. My first thoughts, even before arriving at our beautiful lake-side cabin at West Point Lake in Lagrange, GA went straight to running. Thankfully, last week kicked off my tapering period for the 2010 Disneyland Half Marathon so my weekly mileage is dropping radically. I only had 1 short and 1 moderate distance run left for the week. With a necessary 10 miler set for Saturday, my husband John (also in training for the same race) wanted to join me for my planned easy 3-miler on Friday morning. I thought a shorter run would be a good introduction into what we would be encountering the next day for our long run. My brother in law, Chris, would also be coming with us both days.

I somehow convinced my 15 year old nephew the night before to run with us Friday morning. Prior to this, his longest run was 1 mile and that was for school. If I remember correctly, his time was 6 min. I had confidence he could make it 3 miles since we would be running slower and dropping our run/walk intervals to 4 min running and 1 minute of walking.  With a little encouragement and confidence from Auntie (me), he was up and ready to go very early Friday morning (well, early for a teenager at least). We were out by 7:05am. The instant we stepped out the door, the humidity hit us like a ton of bricks. I had been attempting to get somewhat acclimated to the heat at home by running my weekday runs on our treadmill (in the upstairs office) with no fans and no air conditioning late in the afternoon/early evening when the temps can reach upwards of 80 – 82 degrees. I had also been running hills outside in the middle of the day when temps were about 85 degrees in the blazing sun. Thinking back now, I’m not sure my theory that these methods of adaptation helped me physically. On the other hand, I suppose it is possible those hotter runs affected my mentality and internal belief that as challenging as I expected our GA runs to be, I was as prepared as I could be.

Click here for Garmin data. Recommend using Satellite view

The 3 miler was very peaceful and casual, for the most part. We ran on a beautiful trail through the woods for about ½ a mile, with the remainder running through a surrounding neighborhood, back through the harbor area where we were staying (See Garmin link under pic - choose Satellite view). My nephew kept up with us impressively for the first 2.5 miles , seemingly enjoying family run time as much as I do.  He slowly started to fall back, eventually slowing to a walk around mile 3. Not wanting to leave him behind, I turned back after realizing he was 400 yards back, but as soon as we were side-by-side with a little more attention and encouragement from Auntie, he and I ran the rest of the way back – he had just finished his first 5K + 0.4 miles in 75 degree weather and about 85% humidity. “I did?” he asked with a grin from ear to ear. I couldn’t feel more proud of his accomplishment - much like the feeling I had after running my first 5K race. Aside from a little nausea and expected tiredness and hip flexor soreness that day, he came through like the champ we all know and love. Us big kids did okay too. Both my husband and I later discussed the slight jolt of panic as we started out. Is there actual air to breath out here? Who sucked out the oxygen for crying out loud!! This is going to be interesting, I thought to myself, but I’ve run in unfavorable conditions before and I know I can do it again.  We all made it back within about 40 minutes and I felt ready to tackle the ensuing 10-miler the following morning.

We spent all of Friday in Atlanta, experiencing the CNN tour, the Georgia Aquarium, Coca-Cola world and a delicious dinner at Pittypat's Porch, whose bar has a great Gone With the Wind Theme.

Tired and full, we were in bed by 9pm with a 6am alarm set, and an intention to be out on the road by 6:30am. We delayed our start until 6:50 when we felt there was enough sunlight to be safely seen by drivers. Our turnaround point for this out-and-back run was this dock in the picture below, just 200 yards from our cabinacross the lake. Five miles of running to get 200 yards away. Classic.

I had deemed myself the camel of the group, carrying 32 ounces of water on my energy belt, and 20 ounces in a hand held bottle. My husband carried 16 ounces of Gatorade with 3 salt packets added in (we learned the hard way he needs more sodium on longer runs after a few breakdowns late last year when we were training for our first full marathon). Chris was also carrying a good amount of water in his hand-held bottle also. Ready, set, go….

The first couple of miles had quite a few hills that we weren’t expecting to feel so difficult, but hung on to our slowed pace with determination. We are already sweating profusely and I consuming more water than usual to stay hydrated. To top it off, we're running at a slightly faster pace (11:30 min/mile) than I originally planned (12:15 min/mile). It’s only 10 miles, I thought to myself. I can keep this up. The one-minute walk breaks were feeling shorter and shorter. For the first time ever, I asked my husband for a salt packet to add one of my bottles just to be safe shortly after hitting 4 miles. We realize we had made the turn towards the dock too late when we reached mile 5. Time to start our trek back to the cabin.

Click here for Garmin data

At 6.75 miles, I started to feel myself breaking down. The sun had come out and we were running directly into it, uphill. I knew enough about the dangers of hyponatremia to monitor my fluid intake, but it was getting harder and harder not to take a swig every 5 minutes. Feelings of dizziness and disorientation were starting to set in, but I couldn’t think clearly enough to figure out what to do. I immediately told them both what was happening, and my husband had to force me to down half a Gu. I do remember at least some of what was going through my head at that point. “I haven't even covered 7 miles, how could I possibly need carbs when I barely have more than half a packet of sports jelly beans on runs longer than 12 miles?” Thankfully, I still had the wherewithal to recognize I was being stubborn (shocker to those who know me) and let that thought pass. The one-minute walk break is over. Let’s try this again.  I took a swig of my salted water and pushed on. Within just a few minutes, I was feeling better. I could see the intersection where we would turn left back towards our cabin. We just needed to hang on for a few more miles. I was physically doing better, but I was continuing to struggle with my mental state. My husband is running ahead of me, sweat flying off his arms and elbows. I had to drop further back and off to one side a little because it’s flinging back on me! I don’t have a dry piece of anything on me. My white sweat cap is dripping, my tank top and running skirt were sticking to me with every step. My energy belt was like a sponge and I was wringing out my wrist sweat band every 10 minutes. A 1/2 mile climb awaits us as we push on towards that intersection.

Thankfully, the next mile is slightly downhill. As I’m following my hubby, I’m also looking back at Chris. He and I are usually the chatters on our group runs, but we hadn’t really spoken a peep to each other the entire time. He has dropped back some too, looking just as soaking wet as the hubby and I were.  I'm noticing John is speeding up as we go downhill. We run the next interval at a 9:30 min/mile. I know instinctively this is too fast for this late in the run. You can do it, you can do it. You’re almost there.  Well, not really. I know there is at least 1 steep hill coming because it was a downhill gift near the beginning. I want to tell John to slow down because now I’m getting myself worked up about what could potentially go very wrong here. I was too tired to yell out and frankly, if he was in the mindset I was in (and I assumed he was), he would tell me he was fine and to leave him alone. We push on. I don’t remember much between this point and the breakdown my husband had at 8.7 miles. He’s sucking wind like I’ve never seen him do, his face is more red than a ripe tomato.  He says “that’s it, I’m done. Baby, I need some water. You guys keep going.”.  Yeah, RIGHT. After what we went through late last year, there is now way in Hell I am leaving his side. He tries to argue with me a little (or maybe that was just my perception at that point). I turned back to Chris who is right there with us now, made a walking gesture with my fingers, and it seems it’s all he can do to muster up a head nod.

The remainder of the course is mostly shaded and downhill but now that we're walking consistently, I'm beginning to realize how heavy everything on my body feels.  I wring out my skirt and leave a trail of sweat behind me - 4 times in that last 1.4 miles. My feet are swollen and as sore as they were at mile 23 of the marathon we ran earlier this year. I am in awe of how strange my whole body feels.

We get back to the cabin and I am not feeling well at all. I managed to get out of my clothes and laid down on on our bedroom floor, dizzy and nauseous. I can't move. The room is spinning. I try to close my eyes and relax, but it just makes me feel worse. I laid there for about 15 minutes, trying to keep it together. An overwhelming feeling of nausea hits and I make it to the bathroom just in time. I do feel slightly better, and with the nausea and dizziness subsiding, I crawl onto to the top of the bed comforter and fall asleep in a matter of seconds. Ninety minutes later, my husband wakes me up and my body is feeling somewhat back to normal.

Later that day, we rented a Pontoon boat on the river and the spent the afternoon lounging in the water in a  little cove. Exhausted from the morning, but fueled by some good old fashioned family fun, it was an unforgettable day. 

The lessons I learned these: If you're going to be running with a group under extreme conditions, agree on a pace beforehand and stick to it. You protect yourself, and your friends. Trust other runners when you know you're not feeling well and be sure to speak up at the first warning sign you feel. They are the ones who are thinking clearly, not you. 


Two weeks until race day and counting!

BL Taping and the Realities of Reality TV

It probably goes without saying that confidentiality is a major area of concern for reality-based game shows. I don’t know who remembers a short-lived game show titled Dog Eat Dog from about 9 years ago – kind of a combination of Who Wants to Be a Millionaire and Survivor, but less interesting. Ha!  At the time, I had been living in So Cal for about 3 years and had made a lot of new friends, some of whom were actively involved in the entertainment industry. One of them forwarded an email to me from NBC about auditioning for this new show (using a similar description of the premise). I thought it would be really fun to try out, just to see what it was like.  

I made the cut, and they wanted me for the pilot episode.  I was all for it until they sent me the contract – a 20 page document full of releases and agreements, all benefiting the network, the production team, and the staff. The biggest red flag being a $20 million (yes, I said million) penalty for revealing the results or any other information about the show I participated in for 3 years following the date of participation; the next flag was agreeing to be available for an All-Star show (should it happen) with only 3 days notice. I was in a PhD program at the time, and not only was I not willing to agree to 75% of the other terms and conditions (they are in no way legally responsible for your well-being, safety or death), I certainly couldn’t promise to be available for a 3 day taping with 3 days notice.

This is not uncommon, and is in fact, pretty standard conditions for participating in reality shows. The folks you see on these shows have literally signed away any rights (basic human rights, if you ask me) they have as it relates to the show. They are living by a completely different set of rules, not just in the days or months leading up to the show, but for months and even years after their participation. You are at the mercy (for lack of better word) of the network and the production staff, for whatever time period the producers choose. 

I have attended other television show tapings -Who’s Line Is It Anyway; and a few episodes of Dr. Phil. These types shows have different conditions. No risk of financial penalties or death – just follow the dress code, behave yourself, and agree that the producers and the network own the images of you taken by them forever and always, in this universe, known and unknown.  I love that. Pretty standard entertainment contract language too.

I am going to be extremely respectful to NBC and the Biggest Loser in my description of our experience in the taping of next season’s makeover episode, not just because I am under penalty of $500K for revealing details, but also out of respect for other viewers of the show and for the show’s success. I can tell you the subject of the episode because this is what was posted on Facebook by the BL fan page.

Parking stub and validation sticker

We were asked to arrive at a specific parking lot near the studio where the episode was taping between 5:30 and 7pm. Shuttles would be transporting us to and from the studio due to lack of parking.  There were about 130 of us total (I think). What we weren’t told is that the shuttles would not be running consistently. We all waited in line in our nice business clothes (dress code) until nearly 7:45pm (We arrived around 6). The taping was supposed to be from 8-10.  We arrived at the studio only to wait in line again until just after 8:30pm.  The production team and the contestants are running late. I’m sure by this point, they had been filming all day and had had a very busy day leading up to this late night event.

Around 9 pm, the director comes out and introduces himself. He let’s us know what’s going on and that they’d be getting started soon.  The host, Allison Sweeney (Ali), who I know from watching Days of Our Lives in middle school and high school, comes out and says hi.  She’s running the show, as usual. It took her a few segments (I won’t reveal what each segment was), but she suddenly became very personable with the audience between segment transitions. We discussed past contestants with her, who we thought had been the most inspiring so far (this fall is Season 10!), who seemed/seems to be having or has had trouble keeping the weight off after their season was over, etc. A very lively discussion.  My husband asked her how much being a part of the show had changed her perception of nutrition/ how it affected her life.  Basically, it’s changed it a lot – in ways she couldn’t have predicted it seemed.  She loves that show – make no mistake about it.  The funniest thing she said was that she can’t go out to dinner with friends without someone ordering a meal, then looking at her as if to say “how many calories do you think is in this?”  Her answer – “you don’t want to know”.

 

Bob and Jillian did make an appearance for maybe 15 minutes. I’ve seen Bob in person at our local Starbucks within the past 8 months, but I had not seen Jillian before. Both are as beautiful and caring as you would imagine.

I’m so glad we took this opportunity. Not many reality shows have episodes where audiences are allowed to be present , but we did learn this show does allow audiences to come and watch some of the challenges.  I heard from other audience members that those can be 12-hours in length, depending on what’s going on. No thanks. I’ll wait for that to get chopped down to a couple of 10-minute segments when the episode airs!

Would I do it again? Probably (despite being let out at 11pm on a weeknight). This show is so inspirational to me and I do believe it has a larger national impact on people’s knowledge of basic nutrition and the importance of regular exercise. I understand the criticism that the show sets up unrealistic weight loss expectations for everyday people. Few people have the resources the contestants are provided on a daily basis, both on the ranch and at home; much less 4 months to spend focusing solely on eating properly and exercising 6 hours a day (unless you get voted out before the finale). Losing 50-100 pounds in 2-3 months (which is typically what we see every season depending on gender and starting weight) would be difficult to do on your own and you would definitely want to be consulting consistently with a physician, nutritionist, physical therapist and trainer/exercise physiologist. I don’t believe this is a reason to discount the good that comes from this show. It is still education after all. What viewers choose to take from it is up to them.  I choose to use it as inspiration to keep up with my training, reminders of the good choices I make and motivates me to inspire others to make healthy choices.

The Final 14.5 – Pushing the limits

With 20 days until race day, I couldn’t be more pleased with my pace discipline, form and overall enjoyment of this run. The initial plan was 14 miles at 10:45 min/mile (2 min/mile slower than my expected half marathon race pace), but decided to push for 14.5 since I was too exhausted to get in a run on Friday (due to the Thursday late night taping of the makeover episode for the upcoming season of the Biggest Loser that included standing on my feet in 2-inch heels for 3.5 hours before being allowed to sit). Hubby and I did get in a hilly 2.7 mile walk on Friday night, but it still cut me short of my 30-mile week goal, so I just had to add that extra ½ mile in yesterday!!! http://connect.garmin.com/activity/44696931

My start and finish line for weekend training runs.

Not surprisingly, since I’ve stopped rotating in the Kayano 16’s and have been only using the 15’s, my right glute and hamstring pain is nothing but a small ache every now and then – requiring only a couple of short stops on this run to stretch out my hip and hamstring after about 10 miles. I can feel my hip releasing and a very slight pop in my upper hammy when I do this, so I will keep this in mind during the race. Those few seconds spent stretching seem to really loosen that side up for a few miles at the very least.

After a stressful couple of weeks at work, I had been looking forward to this long run for the majority of last week.  We got an early start so we would be off and running before 8am. The weather in Santa Monica has been foggy and cool (albeit humid) in the mornings. Earlier start times means less traffic on the pathway and quiet enough to hear the waves crashing on the shore for the first mile. A perfect start. Mile 3 is the Santa Monica Pier, running onto the Venice beach boardwalk at about 4.5 miles. Now there is a place to get distracted! The people watching is terrific; solo runners, organized group runners, cyclists, skateboarders and just your average everyday beach goers. You can’t beat it for entertainment.

I almost always get a little extra adrenaline rush as I’m coming back towards the pier because it means I’ve only got 3 miles left to get back to where I started.  It’s also my cue that it’s time to start pushing (if my body is feeling up to it).  It hit me yesterday on this approach that even after 11.5 miles at a 10:45 pace, I not only wanted to go faster mentally, I knew I was physically capable of doing it, but at a controlled pace.  I finished in 2:34:52, a little more than 5 minutes under my goal time. I took an ice bath when we got home (part of my usual long run routine) and felt instant relief in my back, legs and feet. If you’ve not tried it, it may sound unbearable, but so worth it in the end.

An 8:45 min/mile pace is definitely in order for the Disney Half. With a 3 week taper using mostly low mileage speed work and stretching, I’m going to break 2 hours. I can feel it! I wonder if the barefoot team will be out again this year. They wore leopard print Flinstone-like skirts last year (all men – LOL) and certainly got a lot of attention. I may pass on dressing up this year since I’m going for a PR – but a Minnie Mouse running skirt sounds good….

Deep tissue massages are on tap for the hubby and I tonight. Ahhhhhhhhhhhhhh.

Weekend Recap - Mileage and a Shoe Rant

Whew….  what a full, fun and somewhat strange few days it has been. A long, tough week at work, my highest mileage week since the 3^rd week in May, a strange 25-hour power outage at home that started at 4am Saturday, getting to buy my husband new clothes now that he has lost a total of 30lbs (WOW!) since March of this year; beer, raw oysters on the half shell, a movie, and a terrific 10 mile run at the beach Sunday morning.

Last week was a big leap forward for me from a self-confidence perspective. I ran 27 miles total in 257 minutes (avg pace of 9:30 min/mile).. The last time I ran 27 miles in a week was back in May with an avg pace of 10:30. I am feeling really great about it.  Granted, my longest run this week was only 10 miles, and back in May, the longest was 14 that week (which I would run at a slower pace than 10 miles). Nevertheless, I am now running 4:30/0:30 run/walk intervals (previously used 4:1 intervals), I’m also able to do a lot more hill and speed work, and I’m now running 4 days a week instead of 3. Progress, progress, progress.

Recap of 10 mile run yesterday:  Goal pace was 9:45 for the first 7 miles, and then progressively increased my pace over the next 3 miles, averaging 8:51 for that segment. Average overall pace was 9:24 – coming in slightly 5 min faster than the 10mile run I did a couple of weeks ago.  Had a little right hamstring and butt pain (I'm guessing an inflammed Piriformis muscle) which I somewhat attribute to the increase in speed and weekly mileage. 

http://connect.garmin.com/activity/43689839

We were able to get a technician out for annual maintenance on the treadmill Friday night.  Between my husband and I, we ran 777 miles combined over 153 hours total in the last 12 months. Just a little over 6 days?!?! And that doesn't include our outdoor runs which are typically 8+ miles on the weekend. My theory that I was having new pain due to unevenness between the right and left sides of the belt cushioning/firmness was squashed by the tech. He said it’s in great condition.

I recently starting rotating in the new Asics Kayano 16’s I bought after learning the 15’s were no longer being produced.  The 16’s just don’t feel the same (not to mention an additional $40). Asics widened the toe box and I’m getting calluses and raw spots on my feet that I don't have when I wear the 15’s. How can these models be right for the same type of foot? The toe box widened the shoe and is not a good fit for my narrow, high-arched feet. was elated to learn from Road Runner Sports that they made a deal with Asics to keep producing the 15’s. I am stocking up. I don’t understand these constant model upgrades. You find a shoe you love, and 1 to 2 years later, they’re no longer available. My experience has been that the next generation model never feels the same. I’ve known several runners who have tried a new model or new brand of shoe on the recommendation of a “running expert” sales person or because their favorite shoe was discontinued, and ended up getting hurt or exacerbating an existing injury. Why I say – WHY must companies do this to us?! 

Asics Gel Kayano 15s - Women's

Asics Gel Kayano 16s - Women's

With only one long run left this coming Sunday before beginning the taper for the Disneyland Half, I’m definitely feeling ready to break 2 hours. Goal pace is going to be 8:50 overall. That gives me a few minutes of wiggle room to run through the masses at the Start. The first few miles can be a little frustrating due to several narrow parts of the course as we enter and run through the parks. I am hopeful to be moved up a corral or 2 now that my most recent Half finish time was 2:01:36 at the beginning of June. I am going to prepare myself mentally for the possibility of not being able to maintain my goal pace initially, but I have confidence I will be able to make up the time with a good kick in the last 4 miles.

About this strange power outage…. My husband and I are very early risers. Sleeping in is 6:30am on the weekends. Well, this past Saturday, we were up at 5:15, finally rolling out of bed around 5:30. As we started turning lights on and walking around the house, we noticed the lights weren’t as bright as usual (some wouldn’t turn on at all) – then we checked the computers that are always on and they were off. We tried to turn on a couple of televisions/monitors and it was as if they couldn’t maintain a steady enough or powerful enough electricity flow to stay on.  Weird.  It’s like we had half the power we usually do. Without “enough” electricity, we have no Internet, which means no phone for us. We live in an area that has little cell phone reception so we headed outside to call Edison (after flipping all the breakers to see if it was a problem specific to our home).  We saw another couple leaving in their car, but were manually opening and shutting their garage door. I asked them if they were having power problems and of course they were. The Edison rep my hubby talked to said no one else had called in (um – probably because it’s 5:45am on a Sat?)– who in their right mind is up at this time? Edison finally showed up a few hours later, checking cables under the manholes (or whatever you call those things), and they were spread out throughout our small community.  We hear neighbors talking about having “half power” too….  Shortly thereafter, the electricity was completely shut off and the Edison trucks had left.  It wasn’t until late afternoon/early evening that they showed up again, this time with 5 trucks and a huge drill. That’s when we took off for beer, oysters and a movie; Dinner with Schmucks.

At 9:30pm, almost directly in front of our house are several men playing with big pieces of noisy equipment, frequently looking at blue prints taped up on the side of a truck.  It’s going to be a long night. Fortunately, we are not in the middle of a heat wave, so just keeping our bedroom window open was enough to keep the temp down so we could sleep. Sure enough, just as the Edison workers told everyone, we had our electricity back by 5am Sunday.  It seemed like all of our electronics and lights turned on at the same time. We couldn’t figure out what was on and what was off – the strangest thing was the downstairs stereo turning on (not just the receiver, the actual radio part). I can’t think of a time we have used that setting. We don’t know exactly what the issue was, but obviously it was something major. Kudos to the Edison team for working all night!!!

Looking forward to easing back on the speed and hill work this week in preparation for the 14 miler I’m doing on Sunday. I am really getting excited for race day!

Can't find your HR monitor strap? Elastic Headbands!

I am pretty serious about running, and especially about my gear. I have to know where everything is, even if I'm not going to be using it any time soon. I use a Polar HR monitor with our treadmill, and the Garmin one of course for outdoor runs with the watch. As we all know, the straps are literally dripping with sweat by the end of a run. I usually toss them in the shower with me and hang 'em over a towel rack to dry out.  Well, I lost the Polar one. I've looked everywhere. Yesterday, I was fired up for my Jillian Michael's treadmill workout, but I wanted to monitor my HR since she usually pushes me to close to my predicted max heart rate and I like to know what my body feels like at different intensities (more biofeedback for me!). Even though I had no time constraints what-so-ever, I started freaking out when I went to look for my Garmin HR monitor (I was just going to wear the watch for HR monitoring only), and it wasn't where it was supposed to be.  "I have to get on the treadmill, I have to get on the treadmill...."!  One thing about me.... when I get my eye on the ball, I'm watching it come all the way in  - no matter what.

I think all of this right-brain training I've been using is paying off in more ways than just helping me move through IT band pain (a lot of it was all in my head and it took time to figure that out!).  Rather than get angry with myself, I got creative!   Got elastic headbands? It's not pretty, it would chaffe my back after about 10 miles, but good enough for short runs. A little flexibility goes a long way...  (pun intended). :-)

Only 5 Sundays to go until the Disneyland Half Marathon. This will be the 4^th year in a row I’ve run this event – and the first year I’m not going to be running it injured! OMG.  I have really been turning up the intensity over the last 6 weeks. I’m getting in 24-27 solid quality miles in every week. Added some speed work and hill intervals on the home treadmill on the weekdays. It is too damn hot to run outside around here without driving out of the Valley, and I am admittedly still protecting my IT bands by avoiding the pavement. We have this awesome treadmill that has a belt with varying levels of firmness, ranging from wet sand to asphalt; killer sound system and a little t.v. to watch concerts, videos, or whatever. I am somewhat worried that the belt firmness controls aren’t calibrated. I’ve been having some right hamstring/glute pain and I really only feel it when I’m on the treadmill. It’s time for an annual maintenance check anyway so hopefully we can get someone out to take a look at it early next week.

My goal for this race is to break 2 hours. Ideally, I’d like to see a final time of 1:55. My challenge leading up to the race, as usual, is to have the discipline to stick to my planned workouts. No faster, no longer, no slower, no shorter, no more hills, no less hills.  I had a goal of 10 miles in 100 minutes a couple of weeks ago and I came in just 22 seconds faster than the plan – YES!  Stuck it.

The last two weeks have gone really well but it was tough keeping a regular schedule going with Comic Con happening 7/22-7/25. I’m seeing my level of effort has been, on average, about 7/10 which I feel great about. I’m working comfortably hard. That’s not to say it’s immensely enjoyable all the time. I had several days of not eating enough and/or not eating regularly, which makes tough runs feel even tougher.

I’ve increased my run/walk intervals to 4:30/0:30 which is feeling terrific. The one minute walk breaks were starting to feel too long and now that I’m not having any IT band discomfort, a 30-second walk break every 4.5 minutes is perfect. I may consider moving up to 5:00/0:30 but not until next year.

http://connect.garmin.com/activity/42582983 

This past Saturday I ran 12 miles in 2:05.  10 minutes faster than I had planned.  Before I started out, I decided I wanted to pick up the pace for the last 2 miles if I was feeling good. My target pace for whole run was 10:45. I did stick to that pace for about the first 9 miles, and then started increasing my pace incrementally over the next 3 miles.  Mile 10 @ 10:29, mile 11 @ 9:49 and mile 12 @ 8:43. It was more work than I ‘should’ have done but I felt safe pushing harder at the end because I had a lot more to give, and honestly, I'm still learning about what my body is capable of now that I'm not injured. I had zero IT pain and no hamstring or butt pain. Whew.  Just to be safe, I’m not giving up my ice baths after long runs. I frequently rush out into the ocean before getting back in the car to slow my circulation down and keep any inflammation to a minimum until I can get home. There is nothing better than ending a long run with an ocean plunge! 

Yesterday was probably the first Monday that I felt like running - ever. I’m usually so worried about giving myself time to recover from a weekend run that my body is just used to resting on Monday. But not yesterday. I couldn’t wait to get home and get on the treadmill. Huh? A planned 4-mile easy run turned into a 6 mile tempo run, 4 miles of which were run at a 2% and 2.5% grade (uphill tempo run). I stopped myself at 6. “Don’t fall into this trap again Vera!” Stick to the plan, stick to the plan...

Here’s the workout:

Mile 1 – 6.2mph @ 1%

Miles 2 thru 4 – 6.2mph @ 2%

Mile 5 – 6.5mph @ 2.5%

Mile 6 – 7.0mph @ 1%

Today is an easy flat 3 miles because tomorrow is a Jillian Michael’s Treadmill iFit card day. I may not be out of shape like the Biggest Loser contestants, but I am damn sure I know exactly what it feels like to have Jillian in charge of your workout. Leave your pitiful excuses at the door and bring something to puke in. It’s time to get to work. ;-)

The Power of Music, The Power of You

I love music. I mean really love it.  It has always been a big part of my life. Not surprising when you have a dad who started playing guitar to you before you could even sit up by yourself (yes, this a pic of us). I learned to play a few different instruments in school, starting with the clarinet in 4^th grade, ending with drums in 8^th grade. Growing up, our living room was converted into a music studio essentially. Drum kit, guitars, synthesizer, amps, microphones, egg cartons on the walls to dampen the volume heard outside; you name it, we probably had it (or knew someone who did). Neighborhood kids would come over often. Most of us went to the same school, were about the same age and played various instruments for concert and jazz band. It was an amazing and unique experience for all of us. I was introduced to going to concerts at a very early age – KISS at age 6 with my BFF and Dad. I still remember Gene Simmons being hoisted up to the ceiling of a huge dome with fake blood pouring out of his mouth.  I think, on average, I saw at least 2-3 concerts a year growing up, usually with Dad and friends and neighbors.  That part has not changed much for me. My husband and I see about 5 concerts a year and XBox Rockband concerts can frequently be heard coming from our living room on a weekly basis.

For me, music is a motivator, a distraction and an escape. To provide just a few examples, I listen to music at work, at home, in the car, on an airplane, in the dentist’s chair and of course, during a run. I have multiple running play lists on my iPod, including a Kings of Leon live DVD that I love to watch when I’m on the treadmill and listen to when I’m out on the road (as long as it doesn’t exceed 2 hours – videos suck up a lot more battery life than just listening to music). I have found that I respond very positively to live songs, likely because of the charge I get listening to the crowd explode and the energy you can feel coming from the band.

30 Seconds to Mars @ The Greek Theater, May 15, 2010

I am constantly updating my “Current long run” playlist (around 4 hours of music).  Not dramatic changes – adding and removing a couple of songs here and there. I also enjoy listening to playlists I have created in the past (usually for specific races). Playlists for 5K and 10K races are much different than those created for half marathon races. The playlist I made for my first marathon is different from all of those. I do not try to put any order to the songs. I choose a playlist and select “randomize songs” to avoid too much predictability. I think I would get bored. My playlists are not timed to my expected finish times – this leaves room for extra time if the run doesn’t go as planned and room to skip songs that I’m just not feeling that particular day.

Music that drives me to push hard and fast are the name of the game for short races and speed work. I categorize these as “Driving” songs. Half marathon play lists have some driving songs, but also incorporate more “Cruising” and “Tempo” beats which help me work comfortably hard, but at a more relaxed steady pace. The marathon play list was changed up, adding in songs that remind me to relax and enjoy myself. I realize these preferences are entirely individual, not just due to overall tastes in music style, but also comes from what the songs mean to you as an individual. Maybe you have a special memory that pops into your head when you hear a particular song or band. A favorite song of one of your kids that even though you’ve heard it 3 million times, it brings a smile to your face when you’re alone on the road. Whether it be driving, relaxing, or just plain silly, if a song makes you feel good, consider adding it to your running playlist.

I would say that 85% of the music I listen to on a daily basis (outside of when I’m actually running) are songs straight off of these various playlists. All of them overlap to some degree – we all have songs we never get tired of hearing! And even though I listen to my running playlists in a variety of surroundings, I associate most of the songs with how I feel when I’m running. Back in the day when I was a step aerobics instructor, I worked a lot with beginners and often ended my classes by saying, “Remember how great you feel right now the next time you’re considering coming to the gym.”  It was a good motivator to keep beginners coming back for more. Think of what you tell yourself in those moments. “I did it”. “I’m so glad I made the effort to get here”. “That was tough but I feel great”! Being able to put myself in this mindset outside of training is a powerful tool.

All of this being said, I recommend turning your music completely off from time to time and really tune in to your body. Time to check in with yourself. How does your breathing sound? Are your feet slapping the pavement or the treadmill belt?  What thoughts are going through your head? I do this primarily when I know I’ll be on the road for at least 90 minutes, but for beginners, I highly recommend doing it every 20 minutes (just for 3 or 4 minutes at a time) until you can run for 60 minutes. Then once every 45 minutes or so.  If music is a driving force for you, it is also important to learn how YOU can be a driving force for yourself. By eliminating the distraction of the music, even for just a few minutes, you are giving yourself the opportunity to focus and become aware of your form and your thoughts. Get used to being with yourself. iPods and mp3 players die and/or short out – and more than likely, it will happen to you on a run or during a race.

Additionally, there is often entertainment along race courses that you may not want to miss. These aren’t sights and sounds you get to hear on your everyday runs. Cheerleaders, mariachi bands, high school and college marching bands, DJs, the Anaheim Angels announcer calling out your name as you run onto the field (referencing the Disneyland Half Marathon course here) and what about all those spectators cheering you on?!? Use music as a tool, not the end all be all that drives your performance.  Put yourself in the driver’s seat but don’t be afraid to let those backseat drivers (external motivators) take over the wheel. Bottom line is find the combination that works best for you, keeping in mind that a little flexibility can heighten your experience. 

Here are some songs I’m currently running with:

Cruisin: Where is the Love (Black Eyed Peas); Don’t Look Back (Boston); From Yesterday (30 Seconds to Mars); Jessie’s Girl (Rick Springfield); The Bucket (Kings of Leon); Jesus of Suburbia (Green Day [Live]); The Missing Frame (AFI [Live]); Coffee’s for Closers (Fall Out Boy)

Relax and Chill Out!: Animal (Def Leppard); One of the Boys (Katy Perry); Interstate Love Song (Stone Temple Pilots); Use Somebody (Kings of Leon); Kings and Queens (30 Seconds to Mars); Notion (Kings of Leon)

Tempo/Upbeat: Pump it (Black Eyed Peas); This is War (30 Seconds to Mars); Smokin’ (Boston); Wicked Garden (Stone Temple Pilots); Thnks Fr Th Mmrs (Fall Out Boy); Uprising (Muse); DOA (Foo Fighters);

Driving: Monkey Wrench (Foo Fighters); Medicate (AFI); Slither (Velvet Revolver); Lies (The Chimpz); Basket Case (Green Day [Live]); Burn it to the Ground (Nickelback); No Way Back (Foo Fighters); Pain (Jimmy Eat World); Dirty Little Rock Star (The Cult)

 What music motivates you? I’m always looking for new songs to add to my playlists!