Surviving The Dreadmill

After a lot of deliberation, I really think that running a 5k this weekend would not be in my best interest.  Last week I said I wanted to do it, but after running 10.5 and 3.5 miles outdoors last weekend, I've been suffering from a sore foot.  There were points in the beginning of the week where I struggled to stand or walk in bare feet, though I was able to run without little pain on the treadmill with my more cushioned running shoes.

Dr. Google brought mixed results.  Metatarsalagia/capsulitis seemed to be the most likely culprits. It's doing a lot better this morning and I think I'll attempt a 10 miler on the treadmill, but I'm not ready to subject it to the pounding of pavement yet.  I'm hoping I can get out for the 5k next weekend instead.

Running on the treadmill all week brings me to write this week's post.  I run on the treadmill.  A lot.  I think it's the reason I have been able to maintain a run streak for 5 years and counting.  I'm not always pounding my joints outside.  Plus, I find there's a lot of benefits of it.

First off, I like the convenience.  Bad weather?  No problem.  I don't like running out in the rain or slippery conditions.  I also hate running in the dark, and with my job it's still dark when I leave the house and in the winter I don't have a lot of daylight left when I get home.  I also like that I can watch tv, movies, and catch up on my DVR, things I don't always have time for when life gets super busy.  I also like how I can control paces on it.  Outside there's a lot of variables, but for pace specific workouts I can set it and go, not worrying about cars/other things that could get in the way.  I know the pace is not always accurate, but I adjust so that it feels solid.

They are not always fun runs, which I know many runners can agree with.  I've done up to 22 miles on my treadmill, so I know three plus hours of running in place can be tedious, but I've got a number of things I've done to make it a little more tolerable.

First off, I recommend using at least a little incline on the treadmill to help make it feel more like outside.  There's a lot of theories on it, how much you need to counteract the lack of wind resistance and the fact that the treadmill belt is moving so you aren't actually propelling yourself forward, and I've found that 1.5-2% works best to replicate outdoor running for me.  I play with incline through workouts because running at the constant incline can be stressful on your shins/ankle/feet, but I usually try to do a lot of running at a minimum of those.

Different ways to keep yourself from dying from boredom...

• Fartlek style: This one I've been doing a lot lately and you need access to a tv.  I start at a speed, usually a slower one for me.  Let's use 6.0 (10:00 mile pace).  I run that pace for 5:00, then bump up .1 for the next 5:00 chunk (0-5 @ 6, 5-10 @ 6.1, 10-15 @6.2, etc).  I will run that pace for 5:00- UNLESS a commercial comes on.  Then I bump up .5 (so in this case 6.5) for the duration of the commercial break.  Once the show is back on I return to what speed I should be going during that 5:00 chunk.  So if a commercial goes from 4:00-6:00, I'll resume at 6.1 when it stops.  It keeps me busy because it is constantly changing, no workout is exactly the same, and you can play with a lot of factors: time at each pace, how much you bump up, even incline.  I usually start slow so it doesn't become a full workout, just enough change to make the time go faster.

•  Another fartlek I've used is similar, but with playing cards.  I stick them on the console and flip one over.  I run my starting pace for however many minutes the card dictates.  Number cards equal their number, and I put face cards at 10:00.  Next card is an increase in speed or incline for that time period.  I've done the up and down paced work out above (up .5 then down .4, working my way up) and just a steady climb to decline in pace.  Once again, you don't know what to expect, so it keeps it a little more interesting.

•  Long run: I've used both workouts above for long runs, as well as this one, which I modified from one on the Internet.   It's great because it changes a lot, trains specific paces, and pushes you to run fast on tired legs at the end, challenging, but makes me feel like a champ at the end!

•  0:00-20:00: start low and go up.1 every minute for 10:00 and the down .1 a minute until you hit 20:00 

•  20:00-40:00:  at marathon pace.

•  40:00-50:00: recovery pace

•  50:00-65:00: half marathon pace.     

• 65:00-75:00: recovery pace. 

• 75:00-85:00: 10k pace

• 85:00-90:00: recovery pace. 

• 90:00-95:00: 5k pace   

• 95:00-100:00: recovery, cool down pace

•  Intervals:  Many runners who follow training plans/work to improve race times do intervals.  They are some of my favorites.  It's great because it once again changes paces, challenges you mentally, and makes time fly.  A basic one is quarter mile repeats, but you can do this at any distance.  You do a mile warm up, then run .25 at a pace that is challenging, usually faster than 5k pace, but it doesn't kill you on the first few reps.  The last few should feel hard.   It may take a few tries to try and find the perfect pace.  Then you do .25 recovery at a slower, conversational pace.  Start with 4-6 and work your way up to 12 repeats for 5k, more for further distances.  I try to do one of these a week at varying distances. 

• Tempo run:  These are good for building your stamina at harder paces.  A lot of coaches/programs tell you to do this at roughly 10k pace.  I like to do more of a progression tempo run.  I'll start at a little slower than 10k pace and increase pace every .25/.5/etc until I am at 5k pace or even a little faster.  I like this one because it doesn't give you a rest period like interval or fartleks, so it pushes you mentally.  

I've mentioned workouts that talk about pacing.  If you are unsure I have found this to be helpful: McMillan Running Calculator.  It gives you training paces and race time predictions.  It's a good starting point.

I hope someone finds some of these workouts helpful, interesting!  On that note, I think it is time to go prep for my run.  Happy running, everyone! 😊😊😊😊😊

Race nerves

Shorts in January?  Crazy!

First, I just want to celebrate... The fact that it was in the 50s here in Upstage New York on January 21st is quite amazing.  I did a great 10.5 miler out on a bike path near me and it was great to see tons of people out enjoying it.  We return to the normal cold and snow this week,  so it was great to break out the shorts and go.

Now, to what I've been thinking about a lot this week.

I haven't run a 5k race since the beginning of October.

After my last 5k

That might seem normal to most people, but not to me.  In my area there's a 5k almost every weekend and people race between 100-200 a year!  That's never been my style, nor could I afford it with the races I like to travel to, but I used to do at least one a month.  The 5k used to be my favorite distance.  I loved pushing myself hard, setting new PRS, hanging out with runner friends at the after parties.

Now I just get nervous, and my anxiety makes me not want to do them.

I feel stupid typing that, but it is true.  I am not sure what it is exactly.  Perhaps the idea that I might fail myself?  That I can't live up to my own expectations?  My own hopes?  At the start line the nerves kick in and the doubt begins to creep into my brain once the gun goes off.  You're legs feel heavy... Why are you breathing so hard?  You should be better than this!  All these thoughts circle in my brain as I run, eventually resulting in me not hitting paces I know I can, falling below expectations, continuing the cycle.  It sounds stupid, but I beat myself up afterwards, knowing I could have done better and that I screwed myself, which is not really fun.

A cross country 5k, placed even
though I didn't race well.

I want to get over this.  I think part will come from training, pushing workouts hard and lots of easier miles, but honestly I think I need to get out and race.  Avoiding will not make it better.


There's a race next weekend that I might run, if my legs are recovered enough from the marathon.  They still feel a tad heavy, but I'm slowly getting back.    If not, then I'm planning on doing one on Super Bowl Sunday.  They probably won't be great, since I have been doing mostly long slower runs for the marathon.  But they will get me out there, give me a starting point.

And if anyone has any tips on how to fix my brain (short of surgery), I'm all ears!

The Goofy Challenge that Wasn't

One week ago I finished my third marathon, my first one in three years.

The path to getting there left a lot to be desired.  I had high aspirations for this race, even thought about making it a Boston qualifying attempt, but life got the way, and slowly that dream drifted away and was replaced with lower expectations and revised hopes.

I signed up for the Goofy Challenge with my husband the day the registration opened.  This would be my husband's first marathon, so why not run a half the day before?  We were going to run/walk the half together, stop for all the character pics, and actually enjoy a Disney race versus always trying to PR or go for a decent time.  Then we would both do our own thing for the full.

My running at the midpoint of 2016 felt flat and uninspired.  I sought out a coach (who is awesome and I am hoping to use again this year) to target some races in September, but one was derailed by a calf cramp that left me in pain for my back up race and through much of October. I went into the Wine and Dine weekend undertrained and stressed, teaching was taking a lot out of me, and trying to juggle school, coaching gymnastics, running, and life continued to take a toll.  I woke up my first morning in Disney in November sick.  I tried to race the 10k and realized early on that my body was not going to allow it.  I ended up pulling back in the 10k and running the half for fun, having a great time, but not getting the race times I had been hoping.

I spent most of December on the treadmill, trying to recover from my illness and I don't like running when it's dark, so due to my schedule it was often the only option.  Then the week before Christmas I started sparking a fever, missing my last 20 miler, after once again feeling very undertrained.  Just a few days before Christmas the fever came back, even higher this time, leading me to go to the doctor and get diagnosed with bronchitis. I was forced to slow down my training runs, cutting many short.  I pushed on, trying to stay optimistic, hoping for the best.

My husband left for Disney Tuesday night.  We had gotten the Race Retreat, so we had the VIP expo pass, so he took advantage and went and got me race merchandise he thought I would like.

Expos are way more expensive now that we both run

 I didn't go down until Thursday night.  My school was amazing and actually let me leave early because a storm was entering the area and I was worried it would cancel my flight.  I ended up landing in MCO before my flight even would have taken off.

One of my fav routes:  the lake at Pop

We had a great room at POP for my first night there.  I did a nice cool run around the resort to shake out my legs and we checked out before heading to the expo so I could pick up my bib.  We were switching to Beach Club, one of our fav resorts, for the rest of the trip,

I was impressed with the amount of merchandise left at the expo when we arrived, and the ease with which I got my bib.  I heard horror stories of the first day of pick up, but luckily by Friday there were no issues.  I got my stuff, we hit up Epcot for bit, where we got the notice that the half was cancelled.

Opening of the Expo on Friday

To state I was devastated is an understatement.  I was looking forward to the fun half almost more than the marathon, so to find out it was cancelled was disappointing.  It was amusing when we went back to the resort because there were tons of upset half marathoners in the resort bar and up getting to talk to some nice people.  I guess when runners can't run, they drink, right?

We're going to run when we don't have to!

Making our own photo stops

We got up in the morning and went out to run a few miles. I had debated doing 13 miles on my own, but was clinging to the idea of a marathon PR, so I decided against it.  It was truly awesome to see all of the people out running that morning, some in costume, some with their bibs.  There were spectators out, people providing race support, as we circled the Boardwalk area, and people went out to officially earn their race medals.  It made me want to keep running, but I restrained myself.

We laid low most of the day, getting lunch at Portabellos in Disney Springs, hitting up the expo so I could return my Goofy stuff and see if they had any marathon stuff, and we hit up Magic Kingdom for a bit.

Sunday we made sure we were on the first bus and I was THANKFUL we had the race retreat.  It was only 40 degrees with wind chills in the 20's.  Plus some super nice people had a pile of throw away clothes to pick from, so I got extra pants and my husband found retro Buffalo Bills sweatshirt.  Go figure!

We stayed in the race retreat as long as possible and then started the nearly 30 minute walk to the corrals.  I always forget how long it is, but it was nice not to have to wait too long before starting.

In usual Disney splendor, we were set on our way with great fireworks and fanfare.  Of course my nervous bladder acted up, and I stopped at the first set of porta-potties. I felt so much better after that and was able to get in a groove as people spread out.

I worked hard to maintain my new modified goal pace, a good PR pace.  I always like to go way too fast at the beginning, so it was hard to reign in my enthusiasm.  I felt good.  I hit the Magic Kingdom mile 5ish) feeling awesome, slightly below pace, and happy.  I stopped for my castle pic, and loved the miles through the park.

The ensuing miles were boring, and around mile 7 I felt my bronchitis starting to bother me bit.  I kept looking forward to Animal Kingdom, roughly mile 11, looking for some entertainment.  I saw my husband in a little out and back part of the course and noticed him grimacing a bit.  I hoped he was ok, and continued on.

At this point I was still rocking my pace.  I was noticing some pain in my hip/butt area, and I think the hills in Animal Kingdom really aggravated it.  Leaving the park I was focused on the next destination, ESPN.

Around mile 16 I started putting more walk breaks in to try and get my leg to hurt less.  My pace dropped, but I was still trying really hard to hold on to my PR,but ESPN got the best of me.

I literally squealed for Donald!

I stopped for few pictures, and by the time I came out of the complex I knew my PR hopes were gone.  At times I feel like I looked drunk.  My leg was not quite working right, to the point where I bet I looked drunk at times, and of course mile 20/21 were into a major head wind.

My husband texted me around this time saying he was struggling, and I guess misery loves company, because it made me feel better that I wasn't the only one hating life.  I pushed to get to my favorite parts of the course, Hollywood Studios, through the boardwalk, around the world in Epcot, and to the end. 

Trying to act like I'm not in pain

 At this point my walk breaks were frequent and not just through water stations like they were up until mile 20 or so,

The finish is so close!

but I was able to run across the finish line smiling and giving Minnie Mouse a high five.


While I sat waiting for my husband to finish I felt a rush of disappointment.  I didn't achieve any of my goals.  I felt like I had failed, and I fought to keep the mindset that it is our struggles that make us stronger, better.  This struggle proved that I wouldn't let anything beat me, not bronchitis, not physical pain, not stressful life.

Woooo!  Minnie Mouse!!!!

Now I'm looking to 2017, figuring out some new goals, some new hopes.  I am going to try for a half PR sometime this spring, and I have Chicago in October.  The hubs and I just signed up for Wine and Dine Half again, and we are considering returning to marathon weekend in 2018, both thinking about seeking redemption, and we have the transfer to use from the cancelled half.  Not sure if I want to go for Dopey again, like I did for the inaugural year, or do Goofy,  I am just hoping 2017 brings me a better running year so I can go into whatever race feeling more confident and prepared!