It's Almost Sunday

Yes, taper is indeed a funny thing and as I was wallowing in the fact that I will never make it through 26.2 miles, I was reminded that I felt exactly the same way back in April the week before Boston.  And well, that turned out just fine.   This past week was a tough one though as my legs felt out of sync.  It started with the weather as it was anything but pleasant for the first couple of days. Our little group ended up running a very soggy 5 miles rather than speedwork on Tuesday night since all the local high school tracks seemed occupied with soccer and other sports tournaments.  I think every fall high school sport except football finished this past week (or at least the tournaments to states began), so there was no room on the track for us.  Of course, it would have been a very soggy, wet mess anyway as the rain was pretty torrential.  It was probably good in that I had run sort of hard at Columbus and even with Monday off, another easy day was good for the body (but maybe not so for the sole during taper).  

Due to the crazy night on Tuesday, I postponed the speedwork until Wednesday when I went up to the track during the day.  It was still blustery when I got there, but the sun was starting to creep out from behind the clouds.  The temporary bleachers were still up and occupying lanes 1 and 2, so I had to run slightly warped ovals, but I managed to do the workout (1 x 2K, 1 x 1mile, 1 x 1K), and it felt ok.  I ended up running 5 total miles in roughly 40 min with warm up and cool down on the track, and I reminisced in the fact that 5 miles at 8 min pace used to be a training run.  So much for aging - at least I can still run miles under 7 min on the track again (although these were at 7:40, 7:10, and 6:55 min pace).

Thursday night turned out to be a beautiful one (even if we couldn't see the partial solar eclipse - you're not supposed to look at them anyway, right?), and the few of us left in our little group (Cathy, Liz and I) ran our final tempo run (7 miles total with 5 @ 8 min pace).  Not quite as fast as last week's run, but still a great effort nonetheless.  I felt a bit tired probably from Wednesday's speedwork and the fact that I had just come from a workout with Jake.  It is probably due to taper as well.

Friday brought another rest day, and Saturday brought our last longish run.  We (Cathy, Liz, Kevin, Denine and myself) ended up running 12 miles in what felt like an extremely sluggish 9:18 pace.  We had fun on the run and actually ran our fastest mile in mile 12 as we did an "Indian run" to the finish.  This did help to open up the legs and the stride just a bit.  Now I know we were supposed to go easy and slow-ish, but it felt tough from step one.  I'm certainly hoping that this is just taper at its best, and I have to remind myself to once again "trust the training" as I really did all the prescribed miles and my speedwork is back up on par with where it was the last time I ran the NYC marathon in 2011.  I guess the good of the week was that Sunday's 6 miles felt real easy.  It certainly wasn't fast, but the last couple of miles were faster than those on Saturday and they felt pretty effortless.  So I good sign, I hope.  

So in less than a week, it will be time for me to get that "Invincible On" and run NYC once again.  I would be lying if I didn't say I'd love to go under 3:50 and even close to the 3:46 I ran back in 2011.  However, I'd be super happy with 3:55 as long as I can get myself back to Boston in 2016 for Shannon's last year at BU.  Looking forward to a couple of great days in the city with Chris and Mary Pat.  And just looking forward to being in New York City.  NYC Marathon, here I come.

Columbus Half Marathon

Hmm, I can see that I have a been a bit negligent about keeping this blog up to date.  Yes, I have been running and those runs have included a 20 miler over the hills at Hinckley (OH), a 9 mile pace run, two successful track sessions and two solid tempo runs.  I've been busy with work stuff too, but I've been trying to keep up with the weights and core work as well although I've missed a couple of those early morning sessions - one because I was just exhausted and knew that sleep was the best option, and one because I torqued my lower back a little bit (I woke up with this tight lower back on Sunday before my race and although it didn't really bother me, it was even tighter afterwards and after the drive home).  I get this tightness every once in a while when I ramp up the miles and I always figure that it is due to both stress on my body and the need to go into taper.  Now as for taper itself, I am there and so far it is ok except that I'm already obsessing about the weather and the fact that marathon pace felt so difficult this past weekend.  My mileage for the last two weeks  was as follows:

Week of 10/6-10/12

Mon - Core class, no running
Tues - 7 total speedwork done as 3K, 2K, 1 mile, 1K (6:50-7:15 pace); trainer
Wed - 5 easy recovery miles, core class
Thurs - 9 miles with 7 done as harder effort (8 min ave pace)
Fri - Day off
Sat - 20 hilly miles
Sun - 9 recovery miles - started slow on Bridle Trail then 6 miles at closer to MP (without trying)  36F!

WTD:  50 miles

Week of 10/13-10/19

Mon -Day off running, Core class
Tues - 7.75 miles done with 2 x 2K, 2 x 1 mile, 1k; Trainer
Wed - 4.5 easy miles after core class.  Tired
Thurs - 7 miles with 5 @ Tempo pace; Trainer
Fri - Day off
Sat - 2.5 easy miles in the wind and rain.  Drive to Columbus
Sun - Columbus Half Marathon - 15 total.  Race done as 9 miles slower and then 5 faster.  

WTD: 39 miles

Back to this weekend, I had the pleasure of taking in the fine city of Columbus, OH and it helped that I had a friend who knew the city as a tour guide.  I drove down with a friend from the Cleveland running group and being the young, fast runner that he is, he knew some fun stops to visit including a wonderful coffee shop in the Grandview area and a vegan bakery with great cookies for the way home.  After arriving in Columbus on Saturday, we took in the Expo and some of the sites around the downtown area including the Nationwide Arena so that I could send my hockey loving daughter some Blue Jacket memories without having visited yet.

We then walked around the near North area, had some wonderful Jeni's ice cream and made sure to pay homage to Teem since he was running Grand Rapids the next morning.

After a fun dinner with Karyn, Anne, Brittany, Cheryl, and John, it was off to bed for the next morning.  Both Karyn and Anne were running the marathon.  For Anne it was her first real marathon run and for Karyn, it was her 9th, and we knew that both were nervous and really ready.  The next morning we got up early and met in the lobby to walk the sort 1/2 mile to the start.  When I awoke; however, my lower back was killing me which was not very pleasant.  I try to never rely on vitamin I (ibuprofen), but I had to take some to loosen things up.  I knew once I stretched as best as I could I would be ok since it didn't hurt when I walked.  I figured it would be ok, so off to the lobby I went to meet the others.

The next thing I knew, we were in the corrals lining up.  The weather was perfect at around 41F with no real wind and after the fireworks and National Anthem, we were off.  My plan was to run 9-10 miles as close to marathon pace as I could.  Now I'm not real sure what that marathon pace is supposed to be, but I figured around 8:30.  I knew in a race environment, I'd be a bit fast and of course I was.  I even made a it stop in the 4th mile since, well, I wasn't racing so I could.  My legs never really felt quite right and I seemed to be tired from the start although the mile splits don't really show this, and in fact, I was still running the miles too fast.  The course was pretty with some nice real estate to see, pretty parks, and lots of spectators, but it was also not as flat as I was led to believe. Now don't get me wrong, it isn't hilly, but it isn't Chicago flat either.  I did know that the last two miles of the half marathon course were an uphill on North High Street and then a downhill to the finish, so I was prepared for that, but I didn't expect some of the other inclines like the gradual climb up to mile 7.  Anyway, I still made it my goal to pick the pace up in mile 9 and see if I could keep dropping it to the finish.  I figured on finishing around 1:49 or so, and I passed many runners during the 2nd 10k. Again, I wasn't really feeling it which was tough, but I did run a solid negative split with miles getting faster and closer to "half-marathon" race pace for the last few.  I also handled the incline up High St without any issue and was able to turn the corner and push to the finish.  Along those last two miles though, I kept hoping that NY won't feel as tough and doubted that I could possibly run 13.1 more miles!

My splits for the race were as follows, so I know I shouldn't be so displeased, but I am.

Split	Time	Distance	Avg Pace
Summary	1:47:34.1	13.26	8:07
1	8:22.2	1.00	8:22
2	8:24.3	1.00	8:24
3	8:11.3	1.00	8:11
4	8:47.0	1.00	8:47
5	8:13.9	1.00	8:14
6	8:12.2	1.00	8:12
7	8:16.9	1.00	8:17
8	8:11.7	1.00	8:12
9	7:59.5	1.00	7:59
10	7:50.2	1.00	7:50
11	7:48.7	1.00	7:49
12	7:48.3	1.00	7:48
13	7:30.7	1.00	7:31
14	1:57.3	0.26	7:23

After the race, Cheryl, Brittany and I walked through the chutes to get food, chocolate milk, and our medals.  Unfortunately for the RD, there was a medal snafu so they were not yet there (lost story, but he (the RD) sent out a wonderful apology owning up to the issues as anyone under 2 hrs basically didn't get a medal.  They were available later and since we were staying to watch the full finishers, we did get ours.  Cheryl and I headed to our hotels to clean up and come back to watch Karyn and Anne finish the full.  I managed to position myself about 1/2 mile from the finish (in front of the Arena where I got my picture taken with Stinger, the Blue Jackets mascot) while Brittany went back to run in Karyn and then Anne.  

Me & Stinger Spectating

Both ran well with Karyn running a 3:25 which is a 3 min PR and placing 2nd in the F50-54 AG.  This was awesome since she claims to have not had a great race last year and I remember her being so tired before last years race.  Anne finished in 4:13 which is a major PR for her (and her first marathon really doesn't count as she walked NY with her sisters several years ago in 6 hrs).Both proved that Coach Tim put together a great plan for the group.

Speaking of Coach Tim and the rest of the Sole Train runners, he, his brother, Joe, and Kyle also ran marathon PRs, Amanda (our other Group 3 training peep) ran a 1:42 half which was a PR, Cheryl ran a solid 1:47 as well (I passed her in the last 50 m, but she got me in overall placement (yeah) as it is a trend for me to pass her in the final few yards), and my tour guide, John, ran a 1:38 without any major training.  All in all it was a well done race and I may consider running and I'm hoping to be able to keep this fitness and run a "fast (for me)" marathon next fall since NY is a tougher course with the bridges and the crowds.

Final stats:

Location	Race Time	Time of Day	Pace Between	Overall Place	Division Place	Sex Place	Age Graded Place	Passed / By
Time	1:47:33	9:19:11	7:58	1071/10411	11/384	354/6827	194/10411	335/21
10K	52:48	8:24:26	8:30	1557/10381	18/382	591/6808	269/10381	180/316
ChipStart	2:08	7:31:39		1192/10411	12/384	435/6827	435/10411
GunStart	00:00	7:29:32

The Week After......

Below is a picture of Mike & I at the finish line.....

It was pretty warm (close to 80F) by then and we felt every degree.  It was good to get it done and bring it home though.

I did recover better than I thought I would immediately after we finished.  I felt tight, sore and a bit dehydrated so I forced myself out of bed the next morning to run a nice easy one with the Sunday morning group (we really run to have coffee) and it was nice to catch up with Brenda and Paul as I had not seen either one of them since before I left for CHQ in June.  Brenda recently got married so it was good to hear her talk of the ceremony and honeymoon as it passed the time and we ran a pretty solid 10K.  I felt good from the first step - no real soreness especially where I expected it (Achilles, calf, foot, hammie) which was great since I knew the week would bring a couple of tough workouts.

Tuesday's track session once again was made up of a 3K, 2K, 1K, 800m ladder but with only 90 sec rest, and even with the higher humidity sue to the overcast day and slightly warmer temps, we nailed the run as a group.  I am proud to say that I am hitting the McMillan calculated paces and I also ran a 3:24 800 m.  I have not run a sub 3:30 800 m in  very long time.  And last year before Indianapolis, I could barely run a 7:19 mile, now I can run a sub-7 without a lot of effort.  Tuesday's run was followed by an easy recovery run on Wednesday and a tough "long tempo" run on Thursday.  I was quite worried about the tempo run as it was to be 8.5 miles, but we got it done, got progressively faster (down to 8 min pace which is where that same trusty calculator says I should be aiming for with my tempo runs.  It is so nice to have the group to do these runs with as last week it was tough to do it by myself.  I am running track times equivalent to what I ran 4-5 yrs ago, so maybe I should trust myself a bit more.  Saturday's workout brings a 12 mile Marathon Pace run and I am going to aim for 8:35-8:40 pace.

Combined with the running, I've been good about getting in 2 classes per week with Meredith and Cindy as well as continuing to work with Jake on the problem areas.  I usually see him prior to my Tuesday and Thursday sessions and I have found that it wakes up my legs and the stretching that we set aside and do at the finish of each workout has benefited me tremendously.  Not too many weeks left before NYC (28 days or so), and I think (hope) I am in a good place.  We will see after tomorrow's pace run.