Training update, weeks one and two

I wrote out a training plan for the Buffalo Half Marathon, focusing on a few things that I need to target more to hopefully push me past my rut and closer to a nice shiny PR.  It includes faster paced intervals, longer tempo runs, and higher mileage than I've been doing as of late.  I'm also supposed to be supplementing my running with more strength training, to provide better overall fitness, help with endurance/power, and hopefully help avoid injury.

Week one was tough, no lie.  I wrote in three major workouts:

• 6x.25 @ 9.0 mph(6:40) on the treadmill. incline 1%
• Tempo/progressive run: 6 miles starting at 7.8-8.3 and back down until mileage was finished. incline 1-1.5%  did 6.3 miles.
• Long run of 10 miles.
• Overall mileage: 40.0

I do a lot of my pace runs on the treadmill in order to keep it controlled.  I actually did better with the interval workout than I thought I would and decided to throw a seventh rep in.  My long run felt good, and I was happy with a sub 9:00 pace.  

Love my Pro Compression socks for tough
workouts!

My tempo run KICKED. MY.  BUTT.  I hurt. I probably was pushing the pace too much with how tired I was after, but it was so motivating to succeed and push the pace, things I haven't been feeling much of lately.  I failed on the strength training.  My week was ridiculously busy, with something pretty much every evening after work, so fitting in my runs was a challenge.

Week two:  

• 8x.25@ 9.0 (6:40) inc 1.5%
• Tempo/progressive run: 7 miles starting at 7.8-8.3 and back down until mileage was finished. incline 1-1.5% 
• Long run of 12 miles
• overall mileage 42.3

My tempo run from week 1, which I did on Sunday, left my legs dead for a few days and I didn't do my next workout until Thursday, the intervals.  I was nervous about increasing the incline .5, but was able to do the 8 reps, so I was happy.  The long run was strong on Saturday.  

Fastest 7 mile run ever!

The tempo was today, and I was quite nervous about it. After how I felt last week, I was anxious that adding .7 on was going to be too hard, but I nailed it.  I even spent more time at a higher incline.  Comparing my Fitbit Charge HR 2 data from both runs (I know, not totally accurate, but I figure good for comparison), I spent less time in my "peak" heart rate zone.  That just confirms that the run was easier. So I'm already showing improvement.

I also did better with strength training. I did the P90X3 pilates workout and a butt/leg strengthening workout.  The pilates was a great core workout, leaving me a little sore for a day or two.  I did the legs/butt today, so we will see how that goes.  

Hoping my next two weeks of training go as well.  This week is going to be a hard one to fit runs in, but I'm determined to make it work.  I start an online Graduate class this week, may get called to jury duty, have my normal teaching and coaching schedule, on top of driving out to a State Championship meet for my gymnasts all day Sunday.  So getting the longer workouts may be trickier than normal, but will just make it more rewarding when it gets done.

Escaping the Plateau

I'm frustrated.

I love running.  It's truly like the one thing I do for myself, generally my stress relief, and my outlet for my competitive drive that often ruins game nights because I like to play to win.  Nothing makes me happier than achieving a goal in running, setting that shiny new PR...

Pre-5k on Sunday

Only, that hasn't been happening.  I've been trying to figure out what my most recent PR is, and I think the last one I got was in early 2015.  I'm actually afraid to look, because I think that will make me feel even worse.  It's been nearly two years since I've been overly excited about my time, really felt like I achieved something.  I often feel that in longer distances something has gotten in the way- weather, injuries, illness,etc.  But saying that makes me feel like I'm just making excuses, finding something to blame.

The Polar Bear wanted a selfie

All last week I was sick.  As a teacher on my February break, let me tell you I WAS NOT excited to spend my time off on the couch, but it is what it is.  On Wednesday I went out to run because it was 60 degrees in Western New York in February, and I thought I was going to die.  On an easy three miler.  I had been planning on doing a small 5k on Sunday and ended up doing it despite not being recovered. It was easily my worst 5k in four or so years and did not help my mental status.  I know, I was sick, body was recovering, blah blah blah.  It just felt like another hit, another excuse for another sub par performance.

I know to break plateaus you need to change up what you are doing in order to get new results, so I've been doing a lot of thinking and I'm looking to make three tweaks to my running, targeting the Buffalo Half Marathon in May as my goal race.


Changes to hopefully escape the evil plateau I'm trapped in:

1. Run more.  I used to throw down 200+ mile months and I am currently around 150-160 on average.  As I haven't seen a PR since my mileage has dropped, I am looking to increase my mileage.  Maybe not 200, but I'd like consistently be pushing it.
2. Faster intervals.  I like to do my intervals on the treadmill for control in the speed, so I'm going to really start hauling butt in them and increase the incline on them to make them harder and hopefully reap more benefits.
3. Consistently strength train.  I love lifting weights and doing different strength workouts.  However, it has not been a priority for me lately and I can tell I am not as strong as I used to be.  I want to rectify that for injury prevention and hopefully to improve my endurance and power, equating to faster running.

I'm going to do some 5ks and a 10k a long the way to gauge how it's going, and hopefully I will see some improvements to encourage me a long the way.  I'm not planning on racing at all in March, so I'll have some time to get some training in before I start testing.

Wish me luck as I try to break my frustrating race trend!

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!

Goals check in!

So scarily enough we are a quarter of the way through 2016, so I figured I'd take a moment to check in on my goals and see where I stand.  

1.) 2016 miles in 2016.  I'm doing pretty well with this goal, especially since I had a lot of race miles, so fewer weekly miles, in February.  I'm currently at 513, which is just 4.1 miles off of where I should be.  On the positive side, I'm running injury free and have been much better about throwing down some consistent miles.  I'd like to start banking some miles to help with some tapers and recovery weeks through out the year.  But at least I'm currently on track.  

2.) Sub 1:40 half.  I haven't raced a half since Feb, where I fell short, but I've regrouped and realized I wasn't running long consistently enough.  So since the end of February I've done seven 10+ mile runs, two of which were 15 miles, some on consecutive days.  Tinkerbell is in the beginning of May, so I plan on at least three more double digit runs prior to them and we shall see where I stand.

3.) Sub 21:00 5k.  This hasn't been my focus yet, this will be my main goal through early summer, but I have been doing various length repeats st 6:40 and more recently 6:00 pace.  I think this is one of my harder goals to achieve.

4.) place at a Disney race.  I was shut down at Princess.  A fast field and rough day for me didn't go well.  Still have Pixie Dust and Wine and Dine.

5.) Qualify to Boston.  I'm working towards this by building a base and running more double digit runs. I've also begun looking at which marathon(s?) to attempt at.  I'm thinking of trying two... To have a back up just in case.

So with three months already gone I feel like I'm working towards my goals.  February gave me some feedback through racing and I've really been able to make some adjustments that should be able to help.

Now if Mother Nature would just cooperate.  We had snow last night and a winter storm warning for tonight as well.  I hate running on ice/snow, so I did my ten miles on the treadmill this morning.  Thank God for DVR,

The Enchanted 10k

I wanted this race.  I had trained hard, hoping for a big PR.  The year before I had run the race in just under 47:00 and just missed placing.  This year I had training runs that suggested I could go sub 45:00.  I was flying high and hopeful.

I got on the second bus out of the resort.  I get really nervous about getting to the race on time, so I'm always down at the bus stop and in line pretty early.  Thus, my awful early alarm...

 

The Hubbie snapped a pic before I left.  First time I ever wore a sparkle skirt for a race.  This was my best attempt at a "costume".  I told him he did not have to go to the race and he happily went back to bed while I trekked across the resort to the bus stop. 

There's not much to do before a Disney race, so I stood in line and got some princess character pictures.  

I finally decided it was time to drop my stuff off at bag check and move to the corral.  My nerves were starting to kick in and I wanted to make sure I was somewhere near the front.  

Once we finally started running I felt pretty good.  I passed someone I knew and said hi, but even being close to the front, I still had to do a lot of zigzagging and weaving to find a spot were I could find my own pace and stride.  The first mile was a 7:31.

The second mile starts with a sharp turn and then a run up an overpass.  I took the hill moderately hard, passing people along the way, and then picked up speed down the other side.  I still felt pretty good, but new I wasn't on pace for a sub  45:00.  7:32 second mile.

Mike three is boring.  I hung on but was beginning to feel discouraged.  7:31.  Mile 4 is when you get to finally run into Epcot.  I love running around the world, though it's not completely flat so I find it hard to keep a consistent stride/pace.  Random hills of varying degrees pop up, annoyingly, just to mess with your legs.  7:37.

Going into the boardwalk area is where I really lost it.  I don't know if I just mentally gave up or what, but as I ran apart one of my favorite parts of the course I struggled to keep my pace up.  Once I saw the 7:56 flash on my Garmin I was heartbroken.  I tried to urge myself to go faster, but that's when I realized my goal was out of reach.  

Mile 6 is through some backstage stuff before you get to re-enter Epcot with a great finish past Spaceship Earth and out the the parking lot/finish line.  7:57

I still had something left in my legs and pushed through the last few tenths, finishing with a 6:33 pace as I finished in a 47:10.  I was very disappointed.  I'm not sure if I just peaked early, if the A1A Half I did the week before took more out of me than I thought, or if my vacation in FL tore me down, but I was way off my intended time.  I walked through the finishing area and tried not to be too cranky, but it was hard.  

I returned to my hotel room and at least got to look forward to an excellent buffet breakfast at Beach Club's Cale May.  What better way to recover and refuel for the next day's half than stuffing myself full of delicious food?

 Luckily I tend to have a strong stomach so I am able to enjoy some questionable prerace activities.  And Minnie loved my skirt!

A1A Half Marathon Recap

Who doesn't want to run a half or full marathon that runs along the ocean at sunrise?  That's what you get with the A1A Marathon and Half.  My husband grew up going to a time share on A1A, so this was an obvious choice for his first half marathon.  

It starts nice and early at 6 am- but that's good to avoid potential heat and humidity issues if it were to go later, especially for the full marathoners who have six hours to finish (the half course stays open as well as it is the same course).  With such an early start, my husband and I got a drop off at the start around 4:45.  We were anxious about porta potty lines and bag check so we wanted to be pretty early.  Race instructions also encouraged runners to get there early to avoid any traffic issues.  Luckily it was smooth sailing as we got to the start area with no problems.  There were plenty of porta potties and bag check was an easy process.  No stress!  

We were in the corral roughly 25 minutes before start.  A great rendition of the National Anthem was played on a saxophone and off the wheelchair racers went!  

My only complaint about the starting corral was that people didn't start according to their pace/expected time, which is not the race's fault as they asked people to, but it did make for a lot of weaving in the first mile as I dodged slower runners and even some walkers that had lined up at a 7:00 or better pace. 

The only MAJOR hill happens in the first few miles when you run if a drawbridge overpass, so it was a nice and relatively flat course.  They had aid stations and bathrooms nearly every mile it seemed, which is really convenient for runners.  

The course itself is pretty.  We got to run through some nicely lit up streets before hitting the beach, being welcomed by a statue of a snowman made of sand.  

There was a rough headwind once we turned on to A1A.  My husband estimates 20mph sustained with gusts, but I don't know for sure.  That's where I realized a PR was likely out of my grasp as a plodded through the wind.  About 4.5 or so miles in we turned into a park that was very pretty and virtually wind free, so it was a nice break before returning to A1A and pushing through a few more windy miles.  I can honestly say I was never more excited for a turn around point than I was when we finally saw the sign for the half marathon.  The wind wasn't nearly as bad as we started back in the direction of the beach and the finish line party that awaited us.

Having run on A1A a lot while on vacation, I was familiar with the landmarks and knew about how much farther things were, but the miles dragged on as I was tired from attacking the wind.  Luckily there were a fair amount of people out cheering, especially as we hit the park, and it kept me moving.  Crossing the finish line at 1:46:56 was well off of my goal for the race, but I tried to stay positive.  Weather conditions weren't the best, but it was the first half I ran nonstop (minus to tie my shoe) since I hurt my foot last August.  So hopefully this meant some new PRs are in my future.

The finish line area felt a bit chaotic.  Once we received our medals we were inundated with all sorts of goodies- Mylar blankets, water bottles, towels, Gatorade, water... All as we were hurried through the chute.  I was super excited to see the sand sculpture finishing area.  I took another girl's picture and she took mine.  

After that I went back to watch my husband finish his first half in under two hours!  It was exciting to see him finish and capture a finisher pic for him. 

 

The after party was pretty cool.  It was right there in the park on the beach.  There were lots of free samples of things.  Including some wine from Barefoot that I enjoyed.  They had a tortilla/taco building area and burgers among the usual fruit assortment.  A live band entertained runners as we celebrated our accomplishments.

It did get a little crowded as more and more runners flooded the area, but it was definitely a nice party.

The medals were spectacular.  They were three tiered, with a blue sand dollar, a fish with the race name, and then a turtle that opened like a locket with a runner mural inside.  You can tell they take great pride in creating a medal that captures the spirit of Ft Lauderdale.  

I really liked this race and would recommend it.  The people were great, the race support was awesome, and the finish area and party are perfect for those runners who enjoy the beach.  I am definitely thinking about returning if it fits into my race schedule again!

Ft. Lauderdale here we are!!!

It's finally here!  The day before the A1A Half Marathon!  Of course, Western New York had to throw us a whirlwind of weather yesterday- which nicely gave me a snow day for school- but left me anxious that we'd get out this morning.  We had several back up plans in case we couldn't get out of Buffalo. White out conditions multiple times yesterday made the roads treacherous, but luckily we were able to safely arrive at the airport in -1 degree weather, windchills in the -30 range.  Yikes!  Glad we are racing down south.  All the races by us have been cancelled for safety reasons.

The weather did cause some issues with our departure, making us board late and sit for awhile.  We eventually got going and made great time in the air.  After getting our luggage and rental car it was off to the expo.  We really wanted the peace of mind of having our bibs in our possession before going to the resort and settling in.

The expo was pretty nice.  Lots of vendors/deals/free samples.  The race merchandise was pretty picked through, which disappointed my husband since this will be his first half and he wanted to get something.  (Don't worry- we each managed to spend plenty!) I really liked the styles offered and the greenlayer company seems to have some quality stuff and nice designs.  

Looking forward to the race tomorrow!  Temps a little warmer than I'd like and windy, but who doesn't want to run the beach at sunrise?