Milestones

It’s been quite a while since I posted a personal training update. We have been so busy with the Galloway group, traveling, and other personal endeavors, I have not taken the time to really sit with my training schedule and review the logs. I’ve hit some major milestones these past 6 weeks or so. With only 10 Saturdays until race day and a 27 minute PR goal out there for the world to see and know about, I’m feeling good about finishing Grandma’s Marathon in 4:30.

March 2011 Milestones

1. First 40+ mile week ever! 42.19 miles in first week
2. Highest monthly mileage ever! 164.89 miles
3. First weekend running back-to-back double digits: 12.7 and 11.75 miles (I did it twice in March!); 2^nd time =  13.1 and 10 miles

2011 Weekly Mileage to date

Monthly Mileage since joining Dailymile

April 2011 Milestones

1. 1,000 miles on DM – I’ll hit this milestone at mile 2 of my 6-miler planned for Tuesday.
2. One of my goals this year is to run at least 1,000 miles by 12/31/2011. I will hit 500 miles total in 2011 on my Wed run already this week!!!
3. Running the Merrell Down & Dirty Mud Run this Sunday. My first mud run/obstacle course. This has been on my list of events to do even before I started training for long distances when I was a more casual runner. My sis-in-law is joining me too!
4. Highest weekend mileage ever (28.1 miles this past weekend and then 29 miles the weekend of 4/22)
5. Highest back-to-back long runs (13.1 and 15 miles) this past weekend and then back-to-back 14.5 milers the weekend on 4/22
6. Registration for the Nike Women’s Marathon lottery complete! Approval notifications go out at the end of the month. Fingers crossed!
7. Kick Off for our next Galloway training group is on 4/27. These members will be training for America’s Finest City Half Marathon!

I am a little concerned that I have 4 weeks in between long runs. I had 3 long runs planned for April. I ran 23 miles on 4/3 but with those necessary schedule changes for the remainder of the month, my next LSD (26 miles) won’t happen until 5/1. I’m so happy a good friend of mine who is training for her very first half marathon will be joining me for the first 6 miles of that run!

My hope is that these longer back-to-back weekend runs will somewhat substitute for missing 2 long runs this month at least from a muscle training perspective. What I will miss is the mental training that kicks into high gear after mile 20. I’ve been doing well with it up to this point so I’m not going to waste energy on stressing out about something that may or may not happen. I’ll deal with it when it’s time to deal with it!

We all need to stay flexible or that internal pressure of “OMG I’m not going to hit my goal because I wasn’t perfect” can really build up. As one of my Dailymile friends reminded me recently “Don’t be a slave to a program”. It’s true. Life happens and you can’t plan for the all of the curve balls. It’s how you catch ‘em and what you do with them that keeps you on the path to success and achieving your goals.

On Saturday, for the third time in the last 11 months, hubby took me to see Thirty Seconds to Mars at the Gibson Amphitheater in Universal City. My sis-in-law joined us for her first 30STM concert experience. We started off the night at Camacho's on the City Walk. Yummmmmmy!!

All the girls go ga-ga for Jared!

Sadly, the beginning of the end of Smallville has arrived. This Friday marks the countdown to the 2-hour series finale. I've been making my way through the earlier seasons to keep my brain stimulated on my long treadmill runs. Just four more episodes and then the finale. I really can’t believe it’s here already. Ten years is an unbelievable run for a TV series, but it is time for our young Clark Kent to finally make his world-wide debut as Superman. Put on the suit and fly Clark!!!

Shoe Review: Asics GT-2160 (Women’s)

As discussed in recent posts, I have been taking steps to move away from my thick-heeled stability Asics Kayano 15’s in order to transition fully to a midfoot/forefoot plant. This is virtually impossible to do with the a thick heel to drag along behind me. The first step was the introduction of the Nike Women’s Lunar Glide +2. The difference in the heel-to-toe drop between the Kayano 15 and the LG +2 is dramatic. After a slow introductory period during which I was only able to run 30-45 minutes in the LG +2 twice a week, I was still stuck with running in the Kayano’s on the other 3 days a week I run. I noticed the toe box in the Kayano’s were feeling extremely small. I wasn’t able to splay my toes like I could in the LG +2. The more time I spent in the Nike’s, the bulkier and heavier the Kayano’s felt. After years of wanting to wear NOTHING but the Kayano 15's, I knew it was time for another change…..

In an effort to get away from the Kayano’s even further and do it without injuring myself, I went on the hunt for a thinner-heeled shoe that would still provide the support and stability I know I currently need on long runs.  Based on the recommendation of a trusted shoe expert (fortunately someone who knows me well), I took the plunge and [insert shock and horror here] bought a new stability shoe that was not the Kayano 15’s!

I have traditionally stuck with size 8 shoes. It was with great surprise I went up to a 9 in the Nike’s and LOVED how my foot felt in the shoe. Like Shaquille O’Neal upgrading from a Smart Car to a Cadillac Escalade (okay, maybe I’m being a little over dramatic but you get the idea).  I was re-sized again for the GT-2160’s and tried both an 8 and an 8.5. What a difference just ½ an inch makes. Even though the GT-2160 toe box is wider than the Kayano’s, I realized I needed more room in the front of the shoe. 8.5 it is!! I ran around the parking lot at the shoe store. The heel felt expectantly wider and heavier than the LG +2, but I felt little of the bulkiness of the Kayano 15s. The initial ride was smooth and light. The insole cushioning was refreshing and comfortable – similar to the LG +2 insole comfort. I could feel the added stability while allowing my foot to fall more naturally on the midfoot. Exactly what I need for long runs at this point!

Check out the arch comparison. A short high arch on the Kayano 15’s (marketed for high arches) and a lengthened medium arch on the GT-2160 (marketed for normal arches). The Kayano arches were starting to irritate me - likely due to trying a midfoot plant in a shoe with an arch that sticks up into my foot. Ouch.

Instep (medial) view. GT 2160 vs Kayano 15

Lateral view. GT 2160 vs Kayano 15 

Other notable differences are the feel of the inside of the shoe and the toe box. The GT-2160 have a sturdy but much softer insole. The toe box in the Kayano’s is almost angular and very narrow. Not ideal for those of us who’s feet start to swell towards the end of a long run! 

Here is a comparison shot of the Asics GT-2160 and the LG +2. A good combination of a shoe I can use for speed and tempo work and a shoe that provides me a little more support for long runs.

LG +2 and Asics GT 2160. My perfect shoe duo.

And everybody all together now.... I think this pic is a good example of why it is SO important to transition to flatter heel-toe ratio shoes slowly. Each shoe shows a progressive increasing heel height and arch support on the instep. The GT 2160 is the perfect next-step stability shoe in achieving my long-term goal of running in flatter, more minimalist shoes on every run.

I was so excited to get the GT 2160s out on the road (and just as excited to get out of the Kayano’s that I was hating more and more by the day). I wore them 3 times over the first week; 7 miles, 6.2 miles and then a 4-miler. I was already confident I could take these out for my 20 mile LSD. And on the fourth day of use, off I went.

I am in no way exaggerating the truth when I tell you this was THE BEST 18+ mile run I have ever had. Granted, I am working harder than ever to hit my 4:30 marathon goal but what a difference having more room and less heel made in my enjoyment and how my body felt during and after the run.  I could actually feel the road in my forefoot. It gave me a sense of control I hadn’t felt on a long run before. My ankles and arches felt strong and solid. The big hill in the middle of my route had no bearing on my pace as I glided up the grade. This past weekend, I took them out on a 23 miler and felt just as great. No new blisters, no hot spots – just a new flatter surface, softer insole and a lot more toe wiggle room!

I’m almost completely transitioned out of the Kayano  I don’t think there’s a need for me to go back to my old safety shoe. I’ve moved on from being a heavy-set heel striker to a slimmer, faster, midfoot planter. I’m lucky enough to have taken my time with the transition so as to not injure myself.

If you’re looking for a great stability shoe with less bulk and lets your foot fall naturally and comfortably without feeling constricted, I highly recommend the Asics 2160’s!!

After I wrote my review, I went to the Asics website to see what specs they had available. Low and and behold, this shoe is a Runner’s World Editor’s Choice. Looks like I am not alone in my high opinion of these shoes! Here's what RW had to say:

Runner's World Awards: Editor's Choice
The 2160 wraps the foot in a soothing embrace that makes long runs feel much shorter. And the interior of this update has even more soft lining in the upper than the previous version, creating a snug fit without pressure points. Asics softened the Gel and foam midsole and added deep grooves in the outsole to provide a smooth feel through toe-off. Wear-testers loved the overall fit and not-too-mushy underfoot feel of this shoe. We recommend the 2160 as a supportive high-mileage shoe for normal- to low-arched runners.

I guess I could’ve saved myself some time and just copied this into a blog! LOL!

Buy the shoe. Really. ;-)

We did it!

After just 4 months of training, our very first Ventura County Galloway Training Programs group crossed their first half marathon finish line on March 26, 2011 at the Great Race of Agoura in Agoura Hills, CA.  Two of our members ran their very first 10K race – The Old Agoura 10K. This 10K is ranked in the top ten 10K races in the United States for it’s beautiful scenery (and gnarly hills!).

From Day 1, back on December 1, 2010, our target race was the Chesebro Half Marathon at the Great Race of Agoura. We knew we would likely be training many first-time distance runners and/or former runners who were ready to jump back into it. I chose the Chesebro Half over the 2^nd half marathon offered during the Great Race, The Pacific Half marathon, because I ran the Pacific in 2010. While it is surely one of the most beautiful half marathon courses I’ve run to-date, it is hills, hills and more hills. The hills have hills, which are also on a gradual uphill climb. You get the idea. Definitely not a race I would steer beginners towards!  Even though I hadn’t personally run the Chesebro Half, I knew several other runners who had. Of those I talked with, the consensus was to target the Chesebro Half, which includes over 7 miles of trails and offers it’s fair share of hill climbs. 

Chesebro Half Marathon course

After the first month of building our base mileage, we started tacking on a little trail and hill work with each successive long run. Four weeks prior to race day, we tried to plan a 12.5 mile training run that would closely mimic our race day course. Then the unthinkable happened. It rained in Southern California. Rain turned into heavy rain which turned into thunderstorms. We didn’t see the sun for days. A few of our pace group leaders ran the trail on different days after the rain hit. We opted to stay off the trails for our group training run and used it as an opportunity to get in a little more hill work on the streets of Simi Valley.

Two weeks prior to race day, we were finally able to plan for and run on the Chesebro trail. More storms had passed through the week prior, but the conditions were dry enough and we wanted a test run to see what we could expect come race day. To say the journey was easy would be a lie. To say it was worth every second would be an understatement. As you can see, we had a miserable time on an ugly day.... LOL!

A breather and a photo op on our way to the peak

Breathtaking view from the trail peak

Quick stop for a photo op at the peak

Fast forward 12 days. Yet again, So Cal had been hit with more rain. I started making plans to change our race day strategy. Trampling through thick mud and navigating around exposed rocks, roots and fallen trees was not I had in mind for our runners. I crossed all my fingers and toes, hoping we'd get a last minute announcement that the race course was going to move to street-only. The National Parks Service gets the final word on whether or not it's safe to keep the trail open, not to mention the potential damage 1,000+ runners could do to the trail itself.

The next day was the first day of packet pickup. I receive a few emails from group members who have picked up their bibs. Yes, we were still running the trail. Damn. 

Due to inclement weather and safety concerns, the Chesebro race was cancelled 36 hours prior to Start time. Event organizers moved everyone over to the Pacific Half Marathon. I’m quite certain I have no idea what kind of last minute scurrying the organizers had to do to account for this change. As a runner, the changeover was seamless which I am thoroughly impressed by. This race, usually capped at 900 runners, would now double in size with the shifting of 1,000+ runners registered for Chesebro.

I was so proud of how well our group accepted this new, last-minute challenge. I worried the change would affect their confidence, self-talk and general mental state even before we lined up at the Start at Paramount Ranch. But they took it all in stride. We trained hard – we were ready. Let’s do this!

The start at Paramount Ranch

Aside from the majestic beauty of the Santa Monica Mountains, other notable points of interest along this course include Paramount Ranch, the backdrop for 100+ films, mostly westerns; Cornell Winery - a beautiful early 20^th century building originally intended to be a church (I can speak from personal experience that this is a great wine tasting location!); and Malibou Lake (no that’s not a typo!). Originally a private resort, this area has also been used as a backdrop for movies, including Frankenstein. Ronald Reagan was the honorary mayor in 1953!

Pace group leader Doreen (yellow jacket) with her group.
What hills? We're just here to have fun!

In case you were curious about those hills.... Yes, this was the first half marathon for many of our members and they ROCKED this course!

 Congratulations team!!! Whether you ran the Half Marathon or your first 10K, be proud. YOU DID IT!!!