Boston Marathon Recap 2011


This year I thought it would be better to get to Boston a little later, save some money, spend less time on my feet etc. At some point shortly after I signed up for the race in October I booked a flight for Saturday evening. Note to self, never again. Just spend the extra money, get there Friday night or Saturday morning so I can relax a bit. Getting in Saturday night just left me with no time to stop and breathe. I had all these grand plans to spend some time on the plane reading through my old race reports and preparing mentally for the task at hand. Instead I decided to spend the airplane ride writing notes to all my girlfriends in the race as I realized I wouldn’t have time to do that when I got into town. The plane wouldn’t land until 7:45ish meaning we weren’t going to get to our hotel until 9ish. Wanting to get up early and get the shakeout run in before our clubs photos at 9 AM, I knew we’d want to hit the hay early. I had fun that morning picking out stuff for little goody bags meant to pamper my girlfriends a bit and let them know how impressed I was with their hard work and how I wanted to see them do well in the race on Monday. I had stuff to make room signs but decided to wait until I was in Boston to make up some fun signs.

Sundays itinerary was a bit daunting but I knew hardly any of it would involve being on my feet so I wasn’t concerned. I even thought it would be nice to be a bit distracted. The plan was early morning shake out run, 9 am photo somewhere near the finish line, bib pick up, brunch in Cambridge, 1 pm elite technical meeting, 4:30 pm dinner, then to bed. We woke to rain and decided we would either postpone the shakeout run or hit the treadmills. I decided on postponing, I knew I would have some time between the elite meeting and dinner. Another note to self, just get out in the rain and get your shake out run done first thing. By the time we did our shake out run around 3 pm the city was nuts and we were in a rush to get back for dinner. My legs had been feeling a bit “funny” since Thursday, but no pain so I was ready to roll after the shake out, get some dinner and get to bed!

Since we had some extra time in the morning I made up door signs before heading to our group photo. Then it was off to get our bibs and head to brunch. Brunch was great, we had excellent food and fun times chatting over our prospective races.

But then it was off to the elite technical meeting. Traffic was nuts and I arrived a few minutes late spending a few more minutes running all over the Fairmont Copley trying to find the right room. Thankfully MY had saved me a seat. I snuck in as conspicuously as possible, we listened to the race director go over all the details about boarding the buses in the morning, following the proper path around the various medians on the course, and proper etiquette when getting passed by the lead vehicles. We also were surprised to find that MY actually qualified for using the races elite water bottle stops each 5km. So we grabbed a few water bottles and I let her know I could tape gels to them and deliver them in the morning since she would be driving to Hopkinton. I behaved and didn’t try to get any photos with any of the famous runner in the room. We were sitting in the same aisle as Kara Goucher and her husband, and in front of us sat Desiree Davilla and Kim Smith. We saw Alberto Salazar and of course many of the foreign runners and men who would be running as elites. We learned that there were actually three “tiers” of athletes in the elite start. John Hancock supported athletes, B.A.A. elites, and then those were divided into those that were permitted fluid stations and those who didn’t qualify for that. Race morning John Hancock athletes would have two elite buses and B.A.A. elites would have four that would take us straight to Hopkinton and to a little church right next to the start line. It was neat to learn all of this, but probably was not a necessity to attend. While I attended this meeting my family drove around the race course to determine their cheering plans and my roommates hit the expo.

Got back to the room and went to visit my friend SBF who had opted not to take the elite start the next morning. I found her chilling in her pjs in her room and was definitely jealous that I still had a short run to get in and dinner before finally being able to chill and go to bed! Good luck wishes were given then it was off for our shake out run. We tried to run backwards through the course a bit to show my friend BH what the finish would look like, but traffic was nuts so we ended up veering off onto the Charles for a bit. I was running a hair faster so I ended up just doing my own thing before heading back to the hotel to quickly shower and head to dinner.

My club had about 19 members running at Boston this year. Most of the year I am fine with the light ribbing that is normal amongst members, but last year I really let the pre race predictions get to me, so this year I wanted to avoid all of that and just focus on myself. I was happy that my family made the drive to Boston and it was really important for me to be surrounded by those that love me and wanted to see me succeed. Turns out I didn’t have to deal with any of the pre race predictions this year as the restaurant really didn’t have a good plan for our large party. It ended up all of the guys had a table to themselves and the girls and my family were together. While I was happy to avoid the ribbing it was a bit annoying that we couldn’t enjoy dinner as an entire group. Gladly the service was good and we had our food on the table and in our bellies quickly.

Exhausted we made our way back to the grocery store to get some last minute goodies for the morning (having already picked up the essential post race celebratory beverages the night before). The fresh air perked me up enough to put my race bag together and tape up MY’s water bottles and gu before passing out. Of course my brain wouldn’t shut off for an hour or two but I did manage to get in a decent night’s sleep.

As usual I woke up a bit before the alarm. It’s always hard to decide when to eat before Boston since you have to be on the bus 3-4 hours before the start. I decided to get coffee and oatmeal at 5:30 when starbucks opened and eat that with plans to eat a banana and peanut butter shortly before leaving the room around 6 am. I wished the girls luck as they headed off to the school busses. I was worried about BH as she seemed to be coming down with something and just didn’t seem happy to be running her first Boston (turns out I needn’t have worried, she ran the race perfectly and had fun doing it despite feeling ill and sore from crashing her bike earlier in the week). Nerves were starting to get the best of me as I was left alone so I decided to see what time SBF was heading over to the VIP buses. I still needed to drop off MY’s bottles so I didn’t want to wait too long. I wished SBF luck and my stomach seemed to settle as I headed over to the Fairmont Copley. I dropped the bottles off with no problem but only saw a few runners sitting around. I decided to strike up a conversation with one of them, and ended up riding the bus over with her. She was from Michigan and we just had a really relaxed ride over learning about each other’s training, previous races, etc.

The ride went quickly; we had motorcycle escorts that cleared traffic for our busses as we headed to Hopkinton. We arrived and were ushered along a small street into a church. The bottom floor was laid out with tons of yoga mats and elite athletes were spread out all over. As we were ushered upstairs we walked by Alberto Salazar. Peeked in a few rooms to see where we should camp out and saw Ryan Hall getting ready. We found a relatively empty room and plopped down. We were joined by a few ultra runners’ who I recognized and another fun runner from Canada before MY and her husband showed up to join the party. Was probably a little too relaxed chatting away pre race as before I knew it we were warming up on the small street behind the church circling around and around with the Kenyans, Blake Russell, Desiree Davilla and Ryan Hall. It was just so surreal. A few butt kickers and then it was back into the church to strip down, hit the bathroom one more time, and head to the start. We were told to just leave our bags in the rooms and they would be taken to the finish for us. I realized too late that I still hadn’t put sunscreen on anywhere but my face. Oops! I decided to go with the gold headband last minute for a little something that would stand out in the crowd.

We trooped to the start line and I was disappointed to see Joan Benoit Samuelsen just getting warmed up meaning she had opted to take the mass start. We got to the start line and I did a few last strides. I was pleasantly surprised to hear my friend MC cheer my name. It was a nice boost to see a familiar face in the massive crowds. Too late I realized I had neglected to do any of my normal pre race dynamic stretches, everything was just happening so quickly!

It was my intent to line up a bit back from the line but everyone seemed adverse to being up front and with so few of us I found myself lined up right behind Kim Smith, Blake Russell, and Desiree Davilla. Talk about star struck! I wished them all luck and was surprised to see they seemed to feel the same I did, excited for each girl on the line and ready for a great day. I looked for Kara Goucher but did not see her as she was tucked in the opposite corner. I did see past winners Catherine Nderba and Dire Tune. It was just so crazy. Before I knew it we were off and running. The crowds were so crazy I had no idea I had several other friends who had come to the start to cheer me on.

My plan was to go out a hair slow, but I was willing to push a little if it meant having a pack to work with. I didn’t look at the Garmin as it had acted funky during the warm up. I was in a small pack with several girls who had confirmed they also were looking to run 2:45. I was surprised to be joined by MY as she had indicated she had planned to run more conservatively as her training had not gone as planned. She commented that we weren’t used to seeing so many women run away from us. That should have been my queue to back it down a notch. Instead I stayed with the pack and was a bit dismayed as we crossed the first mile in 5:55. Not good. Time to settle into pace and focus. I knew we had a tail wind, and clearly the first three miles at Boston have a lot of downhill so I didn’t worry about the fast first mile. I probably should have clued in though when I noted that MA who is a downhill runner wasn’t ahead of us.

The next few miles also ticked off ahead of pace. Nothing insane, but not the planned slow start I had intended. The crowds were great as always and I was doing my best to relax my mind and settle in. The problem was that the pace just wasn’t falling in line. Somewhere after the 5k and before the 10k I fell a bit behind the pack I was with. I told myself it was ok, I just needed to settle in, don’t let them get any further ahead. For about a half mile I was distracted by a motorcycle with a cameraman who snapped photo after photo of me running along. Rock star treatment, but I certainly was not feeling like a rock star as I was now by myself and staring at the daunting task of running 20+ miles by myself.

The crowds were awesome. Just a consistent roar as I moved my way towards Boston. I never took the smile off my face as I did my best to run by feel, trying not to worry about the watch. I would high five kids every now and then and grin for the crowds. Unfortunately each mile was ticking off a bit too slow. 6:20-6:25 when I needed 6:18s. I knew I had a little time to play with from the fast start but it was making me nervous that I couldn’t get into the 6:18 zone. At the 10k I started to look for my family and took my first gel. Fingers crossed that I would get a boost from both and break out from my 6:25 funk. But as I neared mile 8 it was clear I had somehow missed my personal cheerleaders so I began to look forward to the Wellesley girls and my next gel at mile 12. I always seem to struggle with these miles at Boston. The hills here are small, but they seem to be just enough to throw me off my rhythm.

Starting to get a little worried at this point as clearly mile 8 is a little early in a marathon to be giving yourself a pep talk and I had been struggling to mentally relax since mile 4. I was definitely overwhelmed by how quickly my brain started to work against me when I lost my pack. It was crazy to watch as one by one by mile 8 our pack had become a line of girls strung out all running alone.

Around mile 8 I was caught by another runner and I forced myself to go with her. Convincing myself that if I pushed the pace with her I would break out of my funk and get back on track. That mile was on in 6:14, but I was just working too hard to do it. I lost her by mile 10 and the all too familiar feeling of pain and fatigue in my quads was starting. I was determined to enjoy this no matter the result so I plastered that smile to my face and starting grinding out each mile. Before Wellesley I caught another female and encouraged her to join me. She picked up the pace as the girls roared for us, but shortly after Wellesley she fell off and I was again alone. As I took my second gel my new Canadian friend caught me all smiles. She encouraged me but my legs were not responsive as I let her pull ahead near the half way point.

I hit the half almost a minute slower than I wanted but still close and I held hopes that like last year I would still have a day close to my Columbus time from last fall. I thought, you might not OTQ today, but you can still come close to a PR and run well even with the soreness. I told myself to just use the crowds to pull me along mile by mile. Smile and enjoy every minute as this was a special experience.

I started to look forward to seeing my sister around heartbreak. Like last year I stopped looking at the watch. I wasn’t upset and I didn’t want to get upset so I figured it was best to just run whatever pace the quads could handle and get to the finish! Unfortunately apparently despite the better fitness the pace my quads could handle was eerily similar to what I did last year on the back half of the course. I gritted my way through mile 14 and 15 again having to turn down an invitation to pull forward with a female who caught me and encouraging a female I caught and passed.

Somewhere around here I heard a bicycle trailing me. I was running on the right at this point, not doing a great job with tangents, just sort of following the curb. The bike informed me I was doing fine and to just hold my line as the mens lead vehicles were about to make their way by. Sure enough there went the trucks with their cameras and shortly after a small pack of Kenyans flew by me as I climbed one of the first Newtown Hills. Shortly after they were followed by a single runner, then Ryan Hall who I of course cheered for like a nut ball! Little did I know he had been leading the pack on and off all morning and was now surging again to get back into the pack. I couldn’t believe how quickly they had caught me. Had I been on goal pace I had thought they would catch me around mile 21. I thought man they are either flying or I am really stinking it up out here!

The whole morning I was basically at war with my senses. Before the race I had all these plans in place for when it got tough, all these tactics I have used time and time again in training, but they all just went out the window. It was almost like I was having an out of body experience. I knew this feeling of pain, I knew it wasn’t going to go away, but I kept deluding myself that the adrenaline from the crowds, or the next gel, or a good tune would help me get through it. I just kept smiling and telling myself this would pass quickly. It wasn’t going to be the result I wanted, but it wasn’t the end of the world. But I just kept coming back to the realization that this was really freaking hard and wow it is not getting any better!

I have never wanted to walk so bad in my life during a marathon. I just kept thinking you can’t walk, these crowds are cheering for you, they don’t want to see you walk. Time just seemed to be in slow motion. The crowds all seemed to blend into one. All the cheers for F47, or my gold headband, or princess were appreciated and I conveyed that with a smile or a wave, but my body just didn’t delight in the crowds like I hoped it would. I actually was happy to hit the hills, they were slow, but at least they weren’t as painful. But it just wasn’t what I trained for. I trained to hammer up these hills feeling strong. Instead I was on a survival march to the finish.

At mile 20 I was happy to see my friend JV running backwards through the course. He encouraged me to really hammer this last 10k. I don’t even know if I said anything to him but I wanted to convey that I was ok, that I wasn’t having the day I desired, but that I was ok with it, and I was just happy to be healthy and participating in this amazing event no matter the result. I was so happy that I wasn’t devastated by the way the day was coming together for me. It was a bit of a shock that I was really ok with my body not performing the way I would like, and even with how mentally I was letting myself down. Clearly I had had quite a few miles to come to terms with the fact that my mind and body were just not ready this day. I am sure I didn’t express this to him in those few seconds but I hoped that my face and smile told him that I really was ok.

At that point I started to look for my sister. I never did find her although apparently she had the crowd yelling my name and screaming I love you. I really was disappointed to miss her. I swear I would have made her run with me at that point, it was just getting really tough to keep moving forward on my own. Despite getting caught occasionally by men from the mass start I was never near another runner for more than a few seconds. It was just a long time to be alone in your own head pep talking yourself on to the finish. Around mile 21 I was sad to see that my new friend from Michigan was having stomach problems. As I passed and encouraged her we were caught by MA and we all slowed to a walk for a few seconds to encourage each other on to the finish. I can’t lie, it felt so good to just stop for a second. I knew I had to get moving or I was not going to be able to start running again. MA pulled ahead of us and for the next mile or so AH and I struggled together. The crowds loved seeing a pair of us, and around mile 22 we were greeted by one of my favorite get me going tunes “Gotta get through this” but my legs were just trashed. AH had to fall back, her stomach just wouldn’t settle. I started looking at the watch to figure out the damage. Poor math skills told me I might still be able to break 3 hours if I was running under 8 minute pace. Forgot about that last .2 mile stretch :)

The last few miles I just struggled to get to the finish. My quads and hamstrings were completely shot and I just kept looking at the crowds hoping for a break in them so I could walk and spend a few seconds without pain. Alas, those Boston cheerleaders lined the course and screamed for me to keep going. The stream of male runners now was a bit more frequent but nothing was getting me moving. Around mile 24 a baritone sax played a jazz tune I like and I sang along clearly showing my energy levels were just fine. Shortly after the Citgo sign I finally saw my parents smiling and cheering me onto the finish. I gave them my now perfected “Not my Day” smile and a wave.

I was once again frightened for my legs on the last dip under the bridge on Commonwealth before turning onto Hereford. Again I hoped for a break in the crowds so I could walk or slow, but again there were screams of “We love your headband” and I smiled and kept moving. As I made my way up Hereford smiling to the crowd so happy this was almost over I was passed by a small Asian man who I immediately recognized as my fellow club member KL. The joke when I found out I was accepted into the elite start was that I should wear a shirt suggesting Ryan Hall give me an encouraging pat as he passed me late in the race, and then I was told to make sure I didn’t let KL catch me and slap me on the ass. Well thankfully KL is a gentleman and he said nothing as he passed, but I screamed like a crazy woman for him, happy he was running so well for his Birthday.

The last quarter mile you get over your pain for those few minutes and just soak up the finish. I smiled and waved at the crowds and just was so happy to be almost done. Since the clocks were mass wave time I had no idea of my time as I crossed the finish line and heard my name. When I finished I was immediately greeted by a volunteer who wanted to usher me to the VIP tent. But I could see KL ahead of me and wanted to congratulate him. I hobbled and screamed his name repeatedly until he heard me. I gave him a big hug. He informed me he thought he had missed he PR by a few seconds and started to tell me his splits before I told him I needed to peel away and get some dry clothes. From about the 10k on I had been dumping water on my head and now that I wasn’t moving I was getting cold quick. Someone with a videocamera asked me for a quick interview, which just seemed so bizarre to me after running so far from my goal, but I smiled and answered her questions before getting my medal and being ushered to the VIP tent to get my bag. The volunteers were awesome and had my bag to me within seconds of me making it into the tent.

I quickly found all the girls I had met that morning and while most of us came short of our goals that day I was happy to hear that Caitlin Smith had qualified for the trials! And MY had finished in 2:49 after being unsure if she would even be able to finish. The tent was a bit crowded and apparently some of the men felt it was ok to just let it all hang out as they neglected to find a changing room so I said my goodbyes and got out of there to find my parents and get into my dry clothes. I had intended to get back out and watch friends finish, but as usual I wasn’t walking too well and the logistics of getting from where I was to the course seemed awfully daunting. So I called my parents and told them to meet me at the hotel.

As I made my way to the hotel I called my husband and we chatted about the race. He was surprised that I wasn’t upset, fearing I would be upset not only about coming so far from the OTQ but about missing sub 3 here yet again. But I really think it almost would have been worse to come close to the goal but still miss it. The good thing about having such a rough time here last year was that it was not a shock this year when things started to seem eerily familiar. It turns out the past three years here I have run almost exactly the same time on the back half of the course. End results being 3:16, 3:06, and 3:00. Was it what I wanted, no. But it certainly wasn’t the end of the world. Did it sting a little to know I placed behind runners that I know I am capable of running with, sure. But the goal wasn’t to come to Boston and run a safe conservative feel good race. The goal was to OTQ and have a great experience in the elite start. So only one of those goals was achieved. Unfortunately when you set your goals high you are bound to fail spectacularly every now and then. I am glad that I have figured out how to take that failure in stride.

End result was 3:00:46, my second fastest marathon ever, my fastest Boston. It was perhaps one of my stupidest run races, 14 minutes slower on the back half is just ugly. I learned a ton of lessons from this experience, and I learned a lot about myself. This course is certainly not a slow one, clearly the weather and conditions were perfect for doing something amazing on Monday. The fastest marathon ever was run that morning, Ryan Hall ran the fastest marathon by an American ever. Countless elites and friends ran personal bests. No excuses, I just didn’t live up to expectations on Monday, and that’s ok.

I think the farther away from the race the more disappointed I am in myself. Which is a first, usually I feel better about my efforts after things settle down. But this time I can’t lie, I just didn’t run a smart race. I ran like I was in a 10km race, not a marathon. Lesson learned, don’t go out so fast that you won’t recover and be able to hold the pace. How many workouts did I have this winter where I learned this yet come race day I just threw that out the window? That said I am disappointed that despite all the hard work my body just doesn’t seem capable of running an aggressive marathon, yes I went out too fast, but it wasn’t like I did something insane, all the girls I started with have run similar times as me in short and long races, I just wasn’t able to handle the pace on that course, and they were. I realize my strength lies in running a steady effort race, but I can’t help wishing my body was capable of more, that my mind was able to push through better, that I could tap into some deeper well allowing me to run well even if it isn’t the exact way I would prefer to run the race.

I definitely need to work on my mental tenacity here and I need to play to my strengths next attempt. No more hilly courses when the goal is to run a time. A more low key atmosphere where I can focus on running relaxed and steady will be key. But despite how I felt directly after the race I know I am not done with Boston yet. I will figure out how to run my best race here one of these years!

All that to say this Boston is a race I will never forget. It was an amazing experience. I wouldn’t take anything back other than the fast start and my shoe choice (I’m down one toenail, with another looking like it is on the way out). Was the elite start at Boston the best way for me to go about achieving the OTQ, clearly not. A look at the results showed that all but two females from the elite start who were behind me dropped from the race. Not a single female from the elite start ran between 2:45 and 2:46. But as one of the women I started with said, the morning before the race is one of my favorite running memories. For each story of victory at Boston there is a story of loss. And I am so happy for all those that were able to line it up on the day. And I look forward to doing the same for myself soon!

Boston Quickie



I feel like I have been in mad dash mode since Saturday evening when I got to Boston, no time to just stop and breathe. Needless to say I need a few days to process everything before I write a real race report. But some initial thoughts and splits are below.

05:55.0
06:12.0
06:10.7
06:09.0
06:30.8
06:21.9
06:23.7
06:25.2
06:14.5
06:25.8
06:38.0
06:28.2
06:40.2
06:38.5
07:01.8
06:52.0
07:15.0
07:22.1
07:26.4
07:43.2
07:58.5
07:35.8
07:26.6
07:33.8
07:56.5
07:46.2
01:34.8

Starting with the elite women at Boston was just an amazing experience. The whole morning is just a blur of good times. I met some fantastic women and was just so relaxed and happy to be a part of something so special. That said I severely underestimated the mental demands of running this marathon by yourself and I need to invest some serious time in preparing myself to race better solo in the future.

Clearly I got a bit caught up in the moment the first 5k or so. Rookie mistake and I paid for it by running alone from about mile 4 on, and my quads, per the norm here, starting to rebel as early as 10 miles.

I need to find some new racing shoes before my next marathon. My feet were bloodied and blistered yet again, and I do think they contributed a bit to the shredded quads. My downhill form leaves something to be desired, and racing flats just aren't cutting it for this type of course.

As usual I feel like the luckiest girl on the planet. My family drove all the way from Michigan to see me, I had friends go out of their way to visit the start line just to see me run the first 30 seconds of the race, dozens of friends spent their morning on their computers tracking me, I came home to a beautiful bouquet of flowers, and others have been busy sending me links to photos of me in the race. I am truly blessed.

Mentally I am in such a better place than I was last year after this race which was a pleasant surprise. Last year I was nothing short of devastated after this race, I was an emotional mess. I am proud that I have learned how to take the good and the bad races in stride and know that I will use this as fuel to do better next time. After a few days of reflection I know I will be back at Boston next year and maybe #7 will be the year I figure out how to tackle those downhills!


Per usual the Cleveland crew did great. Once again roomed with the amazing Barb Broad who I am so proud to call my friend. She again took her age group by storm running a 3:19:01 marathon PR. The SERC masters were a close second in the team competition with Kam Lee missing his PR by 1 second (and catching and passing me on Hereford!), Mark Godale running a 2:41 just a week after his 100 KM race, and Paul Romanic running a PR 2:42. SERC ladies didn't fare quite as well, but we did manage to come in the top ten, placing 6th. My friend Beth rocked out her first Boston despite feeling under the weather and crashing her bike early in the week, she is the definition of tough. Countless others from the club ran their best Bostons. A few, like me, had a rough day, but we all had a great time. Very proud to be a member of SERC.

Athlete Alert

EventInformation:
Event: 2011 Boston Marathon
Runner: Elizabeth Hansen
Latest Results:
Location Time Pace/mile
Half-Marathon1:23:196:21
30km2:02:336:34
Finish3:00:466:53

All times are unofficial. Times may vary in post race official results.

Athlete Alert

EventInformation:
Event: 2011 Boston Marathon
Runner: Elizabeth Hansen
Latest Results:
Location Time Pace/mile
Half-Marathon1:23:196:21
30km2:02:336:34

All times are unofficial. Times may vary in post race official results.

Athlete Alert

EventInformation:
Event: 2011 Boston Marathon
Runner: Elizabeth Hansen
Latest Results:
Location Time Pace/mile
Half-Marathon1:23:196:21

All times are unofficial. Times may vary in post race official results.

Gratitude

Before every big race I always stop to reflect on all of the amazing people I have supporting me. I'm still not quite sure how I got so lucky, but I really do have the best family and friends anyone could ask for, and they all support this crazy hobby of mine. I am eternally grateful for their support.

Somehow I have managed to surround myself with this huge network of real life and virtual friends who want to see me succeed. That is not always a given in endurance sports so I am glad I have found myself this perfect niche that helps drive me to be better while accepting me at whatever level I am at.

Clearly I want to qualify for the 2012 Olympic Trials this year, and the goal is to try to do that Monday, but regardless of the outcome on Monday I want to remember to be grateful for how far I have come, and for all the wonderful people who have made it possible for me to do so. Monday is going to be an amazing experience toeing the line with literally some of the best female marathoners in the world. And trust me I do not take that for granted, a lot of hard work got me here, and I plan to enjoy every minute of Mondays race!

Hopefully the athlete alerts will work this year and you will be getting live updates here on the blog! But if not the bib number is F47 and live tracking should be available on the BAA site Monday morning! Start is at 9:32 AM and the plan is to roll through the finish before 12:18 PM if at all possible :)

Thanks to everyone that has followed me here and supported me virtually and in real life. I truly am such a lucky lady!

Thursday Pre-Marathon "Tempo" Run

Seems like I have always done a few miles at marathon pace in place of the usual tempo before most marathons. Not sure it really does anything for you other than being a nice mental break from easy running during the final taper week. And also good to practice pace and get a last "feel" for it. But typically I don't feel that great so not sure it is always the best mental workout. Gladly today felt fine. Granted we were blessed again with a tail wind on marginal today. (And it looks like we may be "blessed" with the same at Boston Monday. While a tailwind sounds fantastic to me, it definitely will warm things up a bit, and predicted temps are starting to creep a little higher than would seem ideal for this midwest runner who hasn't run in more than a few days over mid 30s since October! But hopefully once I am in race shorts and a tank the temps will feel perfect. Add water stops and fingers crossed I will be feeling fine.) Workout today was 5 miles, 3 at 7:00 pace and 2 at 6:20 (I wanted to hit 6:15 for these as that is the pace I am thinking I will target on Monday). Ended up getting in a little over 7.5 miles and with warm up and cool down averaged 6:57.

Tempo miles felt pretty easy. During the marathon paced section it wasn't necessarily easy, but it wasn't that much work, I did find if I relaxed too much or chatted too much the pace would slip, so need to be a little more conscious on Monday. 6:58, 6:57, 6:50, 6:14, 6:13

Hamstrings both felt good, no tightness. Things just felt a little "funny," likely residual effects from the new A.R.T. treatment. I've been sleeping funny from the sinus infection too so I am hoping my lower back and piriformis will feel better after a few more days of normal sleep and getting away from the desk. Energy levels are coming back around. Nose is still running a bit while running, and this bit of gunk is clinging on making me cough a bit, but even if it stays at this level I should be good to go Monday. So much better than how I felt Sunday!

Have I mentioned I have not been a fan of taper this go around? So ready to get on that plane Saturday and get the Boston party started!

Phew!

Starting to feel like myself again! Managed two miles at the track last night around marathon pace and felt pretty good (6:10 and 6:15). Followed that up with 4*200 at 39, 38, 38, and 37 and other than some hacking and a slight runny nose felt pretty good. Funny how ones body can go through the gamut of paces in such a short time period. From flying on Thursday, to drudging on Sunday, to solid on Tuesday. My legs are definitely probably feeling bi-polar right now.

Still clinging onto a bit of gunk this morning on my shake out run, but energy levels are close to 100 and this is a hack I can deal with as it is clearly on its way out!

Went in for my last A.R.T. session. My right leg has had no issues in a few weeks, but my left hammy just won't seem to let go of that last bit of tightness. Well we'll see tomorrow, but I have a really good feeling that we got it worked out this morning. He worked on the sciatic nerve which apparently had attached itself to my hammy a bit, which is why it wouldn't let go of that last little bit of tension.

And even more fabulous news. Joan Benoit Samuelsen is running in the womens elite start at Boston! AAANNND likely going for the OTQ. As if this whole thing wasn't already exciting enough. Fingers crossed that she does intend to go for the OTQ and that she plans to run an even effort race, cuz if so I sense I am going to be running with a great group on Monday :)

Marathon Week 7 Rundown

Goals for the week:

Total Mileage: 50 - 55

Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace with full recovery on Friday
Thursday: Tempo run; 6 miles @ 6:25
Weekend:
10 miles @ 7:00
12 miles @ 7:10

How it played out:
1 sinus infection kicking my butt starting Thursday night, better part of Friday and Saturday spent coughing, better part of Sunday and Monday spent sleeping. Started antibiotics Saturday night. Cough seems to have subsided this morning. Still a bit groggy from all the time spent in bed but I think I am coming around. Not how I wanted to feel this weekend, but better now than next weekend!
48 miles
6 runs (Friday no run)
Weekend runs were slow and Saturday was cut to 5 miles.
4200 meters swam in 3 workouts
1 ART session for the hammy's
1 massotherapy session

Speedy Finish Tempo

Goal for the run was 6 miles at 6:25. I asked coach Tuesday what was up with the slower pace on the tempo. He advised me that he didn't want to give me anything too difficult this week as he didn't want me to struggle and have a perceived bad workout messing with my head after last weekends long run. Well I told him as long as the weather was fine I was going to aim to at least run goal marathon pace for the run.

MY is finally starting to heal so she decided to join me. I was excited to have company, but worried about running too fast since she hasn't done speed work in awhile. I didn't want my workout to send her back to the injured ranks.

Since we were heading out into a headwind today I told her we'd try for 6:25 for the first three and 6:15-6:20 for the last three. We were chatting casually the first mile as I looked down to see an average of 6:37 around the half mile. Hmm perhaps this wind was a bit stronger than I anticipated. Shut my mouth and got to work to bring us down closer to 6:25, knowing it was no big deal if we were a little slow on the way out because clearly it would be easier on the way back in. After the first mile we settled in and the miles just flew by. When we turned around it was obvious the wind was stronger than I thought because we actually backed off the intensity a smidge and ran almost 20 seconds faster that mile. I asked MY several times if her leg was ok as we continued to up the pace, and she said everything was good so we just flew the last 3 miles back. It felt so smooth. Definitely should try to do more of these tempos where we finish with the tail wind and perhaps run a bit more conservatively the first few miles. I felt like I could have hammered out a few more easily. So a nice feeling leading into the weekend!

6:26.20
6:19.67
6:23.08
6:06.43
6:03.73
5:52.57

Average 6:12

12*300

Mother Nature has apparently not been getting the training memos. Showed up to the track last night and instead was greeted by a wind tunnel. So far this spring we've had one decent track night that wasn't either freezing, raining, or crazy winds. The wind last night thwarted our goal workout of 5* (800, 400) at 5k pace and instead we did 300s to try and get in some decent speed without facing the wind every lap. Have I mentioned I pretty much despise anything shorter than quarters on the track? :)

This workout seemed easy in principal, but I had a hell of a time with it. Goal was to run 300 around 60-62 then jog the 100 meters straight into the next repeat. Really wasn't sure where the 300 mark was so we opted for the marker we thought was 300, I am pretty sure it was, but regardless we did 12 repeats somewhere between 299 and 301 meters. Pretty quickly I realized I was not going to be able to hold 60/61 with the minimal rest (about 26-30 seconds) and I started dogging the recovery jogs eventually walking to catch my breath and getting scolded to just back off the 300 pace rather than walk the recovery (longest recovery was 46 seconds). So I just kept jogging the recoveries, and the last few 300s were closer to 63 and 64.

Both NC and I felt really weird during the cool down, like our legs were made of jello and our brains were frozen. I think it was just the cold wind combined with the workout making me feel fuzzy, but who knows. Thank goodness it is taper time and the hay is in the barn, because that workout was not fun! Maybe next week Mother Nature will play nice!

Mental Soundtrack

While I am not a proponent of running with headphones, I have to admit I do run with music. The music in my head.

As I am getting fired up for Boston I have been subconsciously firing up a mental playlist. There are days when a good tune is just what I need to get through a tough workout. Sometimes I intentionally pick a song that helps me keep the pace, (although sometimes it is hard to switch off whatever is in there and switch to my desired "soundtrack") sometimes it is just the last song I heard in the car that gets stuck in there, but usually when the running gets rough there is some sort of tune or tunes on repeat in my head that fall right into my desired cadence. Below are a few that currently either get me fired up before the run or get me in the groove during a tough spot.

Born this way - Lady Gaga
Higher - Taio Cruz
Breaking Dishes - Rhianna
More - Usher
Tonight - Enrique Iglesias
My Body - Young the Giant
New Low - Middle Class Rut
Howlin for You - Black Keys
Not Afraid - Eminem

And a few of my old staples for getting fired up. How funny that before Columbus both Usher and Enrique were on my mental fire it up list with different songs. These guys just know how to get this girl fired up I guess!

OMG - Usher
I Like It - Enrique Iglesias
Suddenly I See - KT Tunstall
I Gotta Feeling - BEP
Dirt off my shoulder - Jay-Z
Go Gadget Flow - Lupe Fiasco
Swing your rag - TI
Green Light - John Legend
Pump it Up - Elvis Costello
Evacuate the Dance Floor - Cascada
Heads Will Roll - Yeah Yeah Yeahs
Lasso - Phoenix

What tunes currently get you fired up to workout or race?

Weekly Rundown Marathon Training Week 6

Coaches goals for the week:

Total Mileage 60-65
Monday: Easy
Tuesday: Track
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace with full recovery on Friday
Thursday: Tempo run
Weekend:
12 miles @ 7:00
16 miles @ 6:25 avg. (start @ 6:35 and last 5 under 6:20) 2 mile warmdown

How it played out:

65 miles
7 runs
5 swims totaling 6700 meters
1 ART session
1 Massotherapy session

Bring on the taper!

That was Rough!

The problem with big key workouts is sometimes they just don't go as planned, and sometimes they just don't feel that great! Thanks goodness that has not been the case for the majority of my workouts building up to Boston. Before Columbus there were plenty of "blown" tempos, and many track workouts that ended in seriously slow repeats. But this build up almost all of my key workouts have been achieved since switching to marathon focus, and those that weren't met before during the lactate threshold phase weren't too far off.

I can't lie, training for a spring marathon and living in the Midwest is many times an exercise in frustration. You can't race much, weather screws up your plans a lot, and a lot of times you deal with injuries. The lack of sunshine affects your mood, and it is sometimes hard to find the confidence that you easily obtain during the build up to a fall marathon. I've definitely had some highs and lows mentally this build up, and unfortunately I seem to be in a mental low this week. Possibly because I had a tough work week, possibly the reality of racing in just over two weeks is hitting me and that brings with it some fear. Without any real races since the Kent 5k I find myself in familiar territory wondering just what my body is actually capable of.

All of that leading into todays last long run. And boy was it a doozy! Before Columbus we did a big 18 miler two weeks out too. Then the goal was run 6:35-6:45 for 18 miles, we ended up averaging 6:34 and I went on to run 6:30 pace at Columbus. This go around goal was 18 miles with 16 averaging 6:25, last 5 of the 16 at or better than 6:20. We hooked up with some our teams fast guys to try and get more of a race feel and learn to sit back "in the pack" and take advantage of their company.

Well I just didn't feel good today. Despite the great company and pretty good weather I was just juiced. It probably didn't help that the pace was a little aggressive, sitting at a 6:29 average for the whole run at mile 9 which included a 7:29 warm up mile, we had been running an average of 6:24 pace from mile 1 through mile 12 when we were to pick things up. Thought I would get a bounce at mile 11 when we stopped at the car to get water and gel and I stripped down to shorts and a t-shirt. And I did get a brief boost, but that was killed quickly after about 1.5 miles into the pick up. I was struggling and I really just wanted to quit. I wasn't doing poorly. I was right around 6:20 pace, but I was just dying to do it. I kept searching for some motivation to get myself in gear but I could not find it. At mile 15 I noted that I was at an average of 6:28 pace for the whole run and told myself that at 16 I could head straight to the cool down. 6:28 is pretty darn close to 6:25 and I was just not feeling it. I walked for a few minutes after mile 16 and sucked it up and decided to try and at least give one more mile a good effort, but the mental damage was already done, I had quit and I was disappointed. I eeked out a 6:23 and then suffered my way through a 1 mile cool down.

I have not been that mentally or physically juiced by a long run in a long time. I spent the next few hours beating myself up for not just finding that other mental gear and pushing through. Funny how 6 little minutes of suffering was just too much for me to withstand today, and how 6 little minutes are the difference between being thrilled over a run and beating myself up about it. Mostly I am just dissapointed because I thought that I had gained enough strength and mental "callusing" that this type of thing was in the past for me. Turns out I am still human :)

After an easy swim, a long hot shower, and shopping for some friends I am feeling better about things. Better to have a "bad*" run today than in two weeks at Boston. Let's hope I got that out of the way and that now I am ready to rock and roll at Boston! I have two weeks to get my mental "A" game ready and my body recovered from this training block.

*Even with two miles close to 8 minute pace the total average pace for today's 18 was 6:31, albeit with two brief breaks. And 15 miles at 6:24 pace is certainly the fastest 15 miles I have ever run. Not bad for sure. Just wish it had felt a bit better :)

Tempo- Goal 6 at 6:10

We're officially in taper mode mileage wise this week, but workout intensity is still the same so today's goal was 6 at 6:10. A quick mental check of the log books told me this would be my fastest 6 mile tempo ever (turns out my memory is a sand bagger, I actually averaged 6:06 on a step down tempo earlier this year), but still obviously not the fastest 6 miles I have ever run having run faster in a few 10ks and the Akron relay. I've also run several 5 mile tempos between 6:10 and 6:16, so it didn't seem like it would be any harder than any of the tempos I have done before. I got it in my head that if I could I would like to average closer to 6:03.

I also noticed during a few workouts last week that while I am more relaxed about workout goals than I used to be, I still tend to micromanage pace, trying to control each mile. So today I decided to go more by feel, no mile splits, just an average for the run displayed on the garmin as well as the total distance. I wanted to try and look at the watch as minimally as possible. I obviously didn't want to go out at some ridiculous pace I couldn't hold, and I didn't want to go out slower than 6:10 so I decided I would look at the watch every 1.5 miles or so (I know the markers approximately on the route).

This approach resulted in a bit of a quick start, around 5:49 at the half mile, 5:59 pace through 3 miles, 6:02 through around 4.25, and 6:05.5 for the whole run in 36:33. I was definitely working the last 2 miles which were into a bit of cross-wind, but I felt really good the first 4 miles and in control. My legs felt really good on the warm up so I had a feeling it would be a good workout.

I decided to start at Browns stadium instead of by the airport to finish closer to the office as I only needed 8 total miles for the run and usually do closer to 12 with warm up and cool down. I got a late start due to an office meeting so I was on my own for the whole run. This allowed me to do the first 3.25 miles away from the crosswind and the last 2.75 into it with minimal warm up and cool down. I didn't worry too much about that first half mile average pace, it was a bit downhill and I figured my effort would settle in and I might be slower with the same effort when I turned around. Pretty confident this is my fastest tempo ever of any distance which is a nice confidence booster considering I want to race faster than I ever have before at Boston :)

5*1600

This workout seems to be becoming a staple. Goal is always 10k pace with 90-120 sec rests. This week it was 2 minute rests targeting 87 per quarter or 5:48s. The workout felt pretty good. My right hamstring and calf felt fine. Left hamstring was a tad tight, but much less than normal and did not affect my gait or pace. It was still cold and windy but the sun was out so it felt warmer than the past 3 weeks of rain.

Tried to sit behind my training partner on the 1st, 2nd, and 4th repeats and not look at the watch and just trust her pacing. Then I paced the 3rd and 5th miles.

This workout felt a bit easier than the last time we did it at the indoor track, and paces were slightly faster despite a pretty nasty wind. Everything felt controlled and only the 4th repeat felt a little difficult.

5:48.25
5:46.95
5:46.05
5:45.40
5:37.17

Marathon Training Week 5

Well no rest for those on the recovery road to Boston. Following is what was on tap for the week:

Total Mileage - 75

Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace with full recovery on Friday
Thursday: Tempo run; 7 miles @ 6:20 (Later advised to try and keep this under target marathon pace)
Weekend:
12 miles @ 6:40
20 miles (15 @ 6:50, 5 miles @ 6:30)

How it played out:
75 miles
7 runs
4 swims totaling 5300 meters
2 yoga classes
1 ART session
1 massage/torture session

My training partner and I decided to head out to Youngstown on Saturday to get in our 20 miler with another running friend who had a similar workout. Not quite the same, but in the same vein. So we changed the plan from the 15/5 to 10 miles at 7:15 followed by 8 at 6:20 and then a 2 mile cool down. It seems like we tend to do our long runs at a slightly faster pace than many friends training with similar goals, but it seems to work for us so we don't really question it. But I can't lie it was pretty nice running so easy for the first 10 miles, 6:50 isn't that hard, but 7:15 allows us to chat the whole time without any cares to what pace we're at. We had a great group, three of us gals and two guys. The weather was predicted to be pretty cold, 20 degrees, not exactly ideal for pushing the pace on iffy hamstrings, but I was hopeful the clear skies, sunshine, and good company would leave me feeling great and that the body would cooperate. And it did! Run was a huge success. We averaged just under 6:15 for the up tempo part of the run and while it wasn't easy it was definitely doable. Everyone seemed to get something they needed out of the workout and it was just a really positive run.

I need to work on relaxing a bit and sitting back into the group and not pushing the pace so much. I am clearly not comfortable when I am not in control, and I am clearly working harder than I need to be when I try to set the pace. There's a good chance at Boston I will have a decent group to work with, 69 women in the start with at least 19 between 2:46 and 2:50 BQs tells me that there will be some other gals looking to go 2:45 too, I need to be able to settle in and work with the group when I can to take the pressure off and conserve energy while I can.

While this run obviously wasn't a perfect simulator workout I do think it was a very good Boston prep. The long drive to the run simulates the bus ride before the race. The course we ran wasn't perfectly flat and we dealt with some wind. I have decided I am going to likely race in compression socks, so I tried those out, and my legs felt phenomenal after the run. Likely a combination of the easier early pace, the massage/torture session the day before, and the compression socks. Now if I could just get a little warmer weather to try them out that would be grand!

This morning my legs felt surprisingly good. Plan was 12 miles at 6:40. Tentatively I wanted to run more of a negative split type run really pushing the 8th and 9th miles that are uphill to try and see how I would feel going closer to marathon pace up Heartbreak. Wore my racing flats to try and get a feel for if they had any influence on my trashed quads last year, but the quads seemed to handle the hills ok in them today, though my right big toe callous definitely was indicating it might blister...

Another cold day so once again in tights. One of the guys ended up joining us around the 2nd mile so we had him pace us so we could just run and I could practice letting go of the pace setting mindset. We were a hair fast but with the slow first mile we actually had eased into our average pace before we hit the hills. Did my best to keep an honest effort up the hills and managed to pick up the pace the last few miles. A definite confidence boosting workout. Finished out at 6:33 pace for the run.

The calf problem seems to be ancient history. The hamstrings are still a little tender when I push the pace, I am sure the cold weather is not helping things. It's hard to keep your legs warm and loose when they are freezing! The pool workouts, yoga, ART, and masso therapy seem to be helping keep things in line though. Another ART session tomorrow and I am hoping I will make it through the Tuesday workout with no tightening up.

F47

Sounds like a lucky number to me! 23 Days to Boston!!!

Also it looks like there are just under 70 women planing to run in the EWS including masters and at least 15 Americans who have run between 2:46 and 2:50 so fingers crossed I may have a good group to work with towards my goal time!

Tempo 7 Miles at 6:15

Went and got ART therapy on the hamstrings and my calf below the knee last night. He definitely worked out some serious knots, and I felt a lot looser, but it also obviously made things a bit tender so I was a little gun shy on todays tempo between that and the cold windy weather. Added bonus weather.com informed me that on my east bound miles I would be running into an 18 to 19 mph crosswind coming from the NNE and then around the time I turned back west the wind would change to a NNW crosswind. Flipping brilliant :) Given the pace is marathon pace though I decided I was going to suck it up and get it done no matter how the wind felt.

Warmed up with Salty and stopped in the airport to do some dynamic stretches and really make sure my hamstrings were warm and loose before starting the tempo. Mission achieved as they really felt smooth the first few miles into the wind. The third mile was rough with half of it into the wind and a glance at the Garmin showing my pace 10 seconds too slow. Not what I wanted to see based on the effort, but just shut off the freak out part of my brain, looked away from the watch and upped the effort. Nice surprise as the watch beeped for the mile and I had managed to get the pace down to 6:11 now aided by the wind at my back. Kept the effort up just in case the wind did decide to swirl around at some point on my return trip so I would have a little cushion the last few miles to stay at an average of 6:15. I definitely had to work to keep focused and keep my effort high. I am getting much better at mentally just getting it done on these workouts whereas in the past when I began to struggle I would lose focus and fall apart. Averaged 6:14 for the workout. The hamstrings, lower back, and my left quad/hip were definitely tight the last few miles, so stretching lightly and going to ice ice ice. Heading in for more massage/torture tomorrow morning! Very optimistic that with the therapy I will get all this junk worked out before Boston!

6:18.74
6:17.32
6:11.80
6:08.96
6:12.32
6:12.92
6:13.80

6*1000, 1200

With two pain free easy runs on Sunday and Monday, yesterdays track workout would be the true test of whether I was officially on the mend.

Of course mother nature didn't want to play nice and warm things up ensuring looser hamstrings, but we made do. Wore tights to try and help keep things warm despite the cooler temps, wind, and a light drizzle. Did a thorough warm up with some light dynamic stretches before throwing in a few strides to see how everything felt. No pain so it was time for a workout.

Goal was 6*1000 at 3:32.5 (85 quarters) with 2 minute rests. Then we'd follow up the workout with something else depending on how the set went. I think coach wanted to do 200s, but I was nervous about pushing the speed and expressed that.

I let my training partner take the inside lane and be the pacer as I was unsure how I would feel having done no workouts in over a week. First one felt rough and we were a hair fast. Things seemed to loosen up a bit for the next 3 sets and we kept it even or better. The 5th and 6th repeats were definitely work and my training partner decided to pick up the pace but I held steady. The last 200 meters of the last 1000 I could feel my left hamstring start to get a little tight with the effort.

3:45 rest and we followed the set up with a 1200. My training partner blazed through this, but I decided to exercise caution targeting 86 for each quarter, came up a bit short running 87s but felt steady and no pain. Unfortunately had to leap over an incoming lacrosse ball the first lap, which during the cool down appeared to have tightened up the right hamstring too.

Training on the track while lacrosse players errant balls come flying at you definitely adds a new element to the workout. Thinking next week I should wear a helmet and pads.

I was really pleased with the workout, it was a solid effort and it felt good to mentally push through again after a week off the track. Had a feeling this wasn't my best set of 1000s though and looking at the logs I was right. 1000s must be our overachiever workout as last summer we did a set of 6*1000 with 2:20 rest, goal 3:35 and we ran them all under 3:32 with the last two at 3:26 and 3:21. Given how I felt yesterday it makes me wonder how on earth I did some of those workouts last summer! I feel so much stronger now. But I guess strength doesn't always equal speedy track legs.

Splits:

3:30.07
3:31.08
3:29.62
3:28.57
3:29.02
3:28.60
4:20.57

Followed the workout up with an ice bath and then a swim this morning and hamstrings are feeling looser. Knee has no pain! Heading in to see Tim Keyes today for some Active Release Therapy and hoping he can help get my hamstrings ready for tomorrows tempo!

Marathon Training Week 4

Obviously the plan got thrown out the window but here is what the goal would have been:

Total Mileage 75

Monday: Easy
Tuesday: Track. 4*1200 at 5:42 pace with 2:30 rests followed by 2*1600 at 5:55 and 5:45 with 3 minute rests
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace with full recovery on Friday
Thursday: Tempo run; 7 miles @ 6:20
Weekend:
6 miles easy
Race

If not racing:
12 miles @ 6:55
16 miles (8 @ 6:40, 5 miles @ 6:25, 3 miles @ 6:15)

Actual Weeks Work:
No workouts
35 miles
3 days no running
3 swims totaling 5000 meters
1 Vinyasa yoga class
1 Ab ripper X DVD workout
1 torture session with a massage therapist

Sunday I bailed on the race and ran a slightly higher effort than easy and got in 12 pain free miles at 7:11 pace. I am hopeful that I can resume normal training this week, but will be supplementing it with some easy swims and a few yoga classes as well as some more massage/torture. And obviously lots of ice and stretching.

The only residual pain seems to be when I bend my knee really deep, and it seems to be getting less intense so I am hoping something was just tight and out of alignment and the yoga, swimming, etc. has loosened things up and it is on the mend.

Cautiously Optimistic

The leg felt better when I woke up yesterday morning, still stiff, but less pain.

I went to get a massage with the new therapist and when I told her my problems she said a massage would do me no good, so instead she tortured me for a bit over an hour. The work seemed pretty similar to ART. So now I am not sure if I should cancel my appointment with him next week or keep it. I set up an appointment to see this therapist again on the 25th, 1st, and 15th to hopefully be 100% for Boston. She was obviously committed to getting my body to 100% as she went over the time with me that I paid for. She went to town on my shins and calf and my tight hips, diaphragm and lower back. She said it felt like whatever was going on in my hamstrings had subsided. She didn't feel anything torn, just a lot of tightness everywhere. My calfs feel like jello now so obviously there was a lot of tightness in there that may have been the start of my hamstring problems etc.

The doc looked me over. Couldn't say for sure what caused the pain, but that he didn't believe it was anything serious and he thinks I can train through it, but should avoid hills, and be sure to make sure my muscles are really warmed up and loose before speed work. He said if the pain gets worse or swelling occurs I should go in for an MRI. If it doesn't get better he said I could try a knee strap to alleviate the pressure on the muscles. Obviously if Boston wasn't just over 4 weeks away he probably would have told me to avoid speed work and hard running and just run easy until it works itself out, but he is also a runner and knows that isn't really my desired option right now.

I swam again yesterday for 1800 meters. Not quite the same as a run, but it did engage my hips and at least was aerobic.

I am going to try running with Daisy at lunch today. I can walk normally pain free now whereas Tuesday and Wednesday I was limping severely. There is still some pain if I bend my knee really deep and it seems to be linked to when I lift my leg from the ground, so we will see how I handle the run. It may be that I have to live with some inflammation and won't be able to do any doubles for awhile. Since Tuesday it didn't hurt that badly during the lunch jog, but was searing pain that evening, it may be that each run I am going to irritate it, and I will just have to be vigilant with icing after so that I can run the next day.

I am planning to still go to Maumee this Sunday for the half I signed up for since I already paid for it, but probably will just be a training run unless my legs feel spectacular. We'll see how I feel today.

Debating if I should stick with an easy 6 miles tomorrow or just join my training partner for her planned 12 miler to make sure I don't overdo it Sunday.

I decided this was a wake up call that I shouldn't ignore. I am going to start swimming easy 3 days a week to supplement the running and get back to yoga once or twice a week. My body is obviously out of whack and running alone isn't going to fix it. Sitting at a desk 40+ hours a week and the drives to and from aren't helping things either. I can already feel the hips tightening up from being seated after they felt so loose after yesterdays therapy.

On the DL

Well after a fabulous week of running I found myself with some new pain the last 4 or so miles on our 22 mile run Sunday morning. I noted the pain, and didn't think much of it. It's 22 miles, things hurt when you run 22 miles. I took Monday off for some extra insurance and iced like a mad woman and even got in an ice bath Monday night.

Yesterday I decided to get in an easy lunch run to test things out and make sure everything was go for our track workout. I survived just over 7 easy miles, but the pain was still there. Mild, but a little worrisome.

Got to the track last night and hoped things would loosen up and allow me to do the workout. Unfortunately the lunch run, or perhaps the walk downstairs to the car, had left my leg more than mildly irritated and I decided I was not helping myself any by trying to force a track workout when I couldn't run 1.5 miles easy with any semblance of a normal gait. It was hard to pin point the pain, but I definitely felt searing pain at the top of the calf below the knee and I believe there is also pain in the tendon connecting the hamstring to the knee.

It hurts to walk and to touch. I took another ice bath and it did not feel like it responded to that at all. It was stiff this morning and painful getting up and down the stairs in the house. I decided last night that if I couldn't run I better at least try to swim to get in some sort of aerobic workout today. I dug out all my swim toys and called up Daisy to see if I could join her for her swim this morning. I figured worst case scenario I should be able to get in a pull workout, best case I'd be able to kick without it irritating the leg.

I was not exactly happy as I packed up all my swim stuff and woke up early and drove in a haze to the pool. I imagined that the swimming would not be any kind of substitute for my daily run and that it would be a chore that I would have to muster my way through when I would rather be doing something else. To my surprise it didn't feel any harder than it used to when I was swimming regularly, and I actually enjoyed getting in a mile with my friend. We did mostly pull, but I was able to swim normally without irritating the leg much for about half the workout. I would feel it the first kick off the wall, but otherwise not much. Unfortunately the swim did not seem to loosen things up as I had hoped it might and I was still hobbling around when we finished the workout to head into work on dry land.

I am sure that this injury did not come about randomly. My hamstrings have been barking at me the past month or so, and I have been willing my way through workouts hoping they would miraculously get better. I kept telling myself as long as they weren't getting worse it was ok. I have been tight on money so I have been putting off a massage, though the signs were there for weeks that I should be getting something done. I assumed my daily foam roller and stretching was enough. Clearly it was not.

I've got a massage scheduled for tomorrow. Hopefully she can help me loosen everything up and work with me to get my lower body back into alignment. Then in the afternoon I have a doctors appointment to hopefully diagnose whatever I did to my leg. I set up an ART appointment for next Wednesday (the earliest I could get in) and in the meantime I will be icing/stretching (or whatever the doc tells me to do) and hopefully swimming (going to need a gym membership) and doing some core work to keep some sort of fitness while I am not running. Hopefully I can get better fast, but the pain definitely has me nervous this might not be a quick fixer.

Not exactly where I pictured myself being this week. But obviously it could be much worse. Going to keep my head up, try and enjoy the swimming, and try to forget about the $27 I sent in to race on Sunday, and really try not to think about the possibility of not racing April 18th. But if it comes to that I have plenty of options left still this year. I am sure there is some lesson here that I should be learning. Probably that I should have been listening to my body all along and shouldn't have been pushing quite so hard. I am really so excited about racing Boston and about achieving my goals, so this is a bummer, but possibly it was an avoidable bummer and hopefully I won't put myself in this position again further down the line.

Marathon Training Week 3

Goals for the week:

Total Mileage: 80 - 85

Monday: Easy
Tuesday: Track
Wednesday: easy miles @ 7:20* or slower
Thursday: Tempo run
Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace with full recovery
Weekend:
12 miles @ 6:25
20 miles @ 6:50

How it played out:

87 miles
8 runs
1 treadmill run, strides at 10 mph due to treadmill limitations

*Note about easy runs, I never run my easy runs at 7:20 (I take "or slower" very seriously), most days they are 7:50-8:20. And occasionally I do as slow as 9:20 if my legs feel really bad and I want to be recovered for the next days hard workout.

Weekend Long Runs

Since my training partner and I both have full time jobs during the week coach tries to have us make the most of our weekend runs. This marathon build up that has meant two relatively hard "long" runs or a race followed by a long run. This weekend it meant 12 miles at 6:25 and 20 miles at 6:50. If my hamstrings were 100% I wouldn't have been very nervous about it, but they definitely aren't, and I was :)

Yesterday we met up with some of our Second Sole teammates who can handle our 6:25 like it is a warm up so we figured they could help us get it done and have some entertainment along the way. We did a few miles as a group starting out right on pace and quickly settling into 6:20s before 2 of our pack of five had to head back having already put in an hour before meeting us.

That left the two of us with our Second Sole friend VW, and we had a really solid run. The last half of the run was into the wind and felt like it was a false flat uphill. I definitely had to dig in and my hamstring protested a bit, but I wanted to make it a good honest effort, this just felt like a good day to get in a nice "indicator" workout. We finished the 12 miles with our fastest mile of the day at 6:07 and averaged 6:19 for the run. Incidentally, 6:19 pace is what I need to run a 2:46 marathon. So this was a good mental boost 5 weeks out from Boston.

Usually I would follow up an effort like that with some good nutrition and carb loading in expectation of running a solid 20 miler the next morning, but instead I went into work to make up for missing Friday due to snow covered roads, then headed out and had a few beers with friends who had raced Malachi. Followed that up with a very small snack before a late dinner where I inhaled two root beer floats and a pub burger at Red Robin. Not exactly an ideal prep for today's long run. Alarm went off early thanks to daylight savings and I dragged my butt down to Solon to get in what is probably my last 20 miler before Boston.

At the start my stomach was acting fishing, my hamstring was angry, and my ankles and feet were sore from yesterdays run. Not exactly motivational conditions :) I told NC I was not paying attention to the watch and just wanted to have a solid 20 and not worry about pace. I felt pretty bad for the first 10-15 miles, but surprisingly despite some slow uphill miles where my quads burned like they were going to fail from mile 9 to 12, we were actually right at 6:50 pace at mile 15. At that point my second gel or the water must have kicked in and we actually picked up the pace through mile 20 and decided to add on 2 easy miles to the end finishing 22 miles at 6:45 pace. This was a solid run for me, and mentally it was good to be able to push the last 5 miles when I felt so bad the whole run. But this was really a nice long run effort for NC who normally struggles the last few miles and was feeling so good today she wanted to go longer. I'm so excited to see how she does at Cleveland.

Thursday Tempo Set 2*3 miles

Thursday my usual tempo partner had to bail due to some injury problems so I decided to postpone the run until after work and do the workout with my training partner NC. Weather wasn't ideal, rain turning to snow, fog, and just a bit windy and cold. Workout was 2*3 miles with 2 at 6:15 followed by 1 at 5:55 with an 800 meter recovery at 7:00. First set went well in 6:12.86, 6:15.08, then 5:56.22. NC had stomach problems and had to bail so I did the rest of the workout solo. 3:32 for the recovery.

Not sure if the Garmin went crazy with the trees and fog or if the difference in wind affected me or what but the next set I had to really hold back the first mile then the second I practically had to sprint the last half to get it down to 6:15 from 6:30. The last mile I didn't look at the watch and just ran as hard as I could, an uphill finish didn't help the pace. My hamstrings were pretty angry and everything was sore afterwards. I was two pounds down when I got home so I am sure some of the last sets "crazy" was just dehydration.

6:11.94
6:15.47
6:04.14

Despite missing the target the last mile it was a solid effort and I am sure I am tougher because of it.

Tuesday Shake Out Track Workout

Tuesday the track was clear of snow and day time temps were above 40 so we headed to the outdoor track! My hamstrings have been a bit angry the past 4 weeks and I was nervous that it wasn't warm enough for running fast on the track without making them angrier.

Coach wanted us recovered from Sundays race and able to successfully run Thursdays tempo so we just had to do 12*400 with 60 second rests at 88-90 per quarter followed by a 3 minute rest then a 1600 at 10k pace (5:50). My legs actually felt great during the sets but each recovery my right hamstring started to bark. It didn't feel like it was getting worse so I just went with it. My training partner NC and I ran with another local runner MB who usually does his track workouts at a different track. It was nice to have a "pack" to run with and everything felt pretty casual, we were joking most sets and had a hard time running slower than 88. Other than the right hamstring it really felt good.

All quarters were between 81 and 88 (most 85-86), other than having to dodge some lacrosse balls and one lacrosse player it was good, we traded leads pacing and it was a good group effort. The mile we paced better the first two laps but then picked it up to finish out in 5:42.

Youngstown Mill Creek Classic 2011

It has been an annual tradition for me since I started racing again in 2004/2005 to compete in the Youngstown Mill Creek Classic Half Marathon. The race promises 19 hills over 13.1 miles, and usually bad weather to boot. But it is a good fitness test when training for a hilly spring marathon like Boston, and seeing as our annual running club banquet is always the same day I feel like I earn my grub if I make the trek to Youngstown and run hard. In most past years I have treated the race as more of a training run, the footing is usually poor, and weather is usually cold so I haven't really raced the event besides the past two years. Last year we had perfect weather, but alas, this year we woke up to snow snow and more snow that had followed rain so we were expecting icy conditions.

Once again had a stress free carpool to the race, but there is where the smooth sailing for the day ended. Arrived to the race site to guys shoveling ice off of the start. Not a good sign. Coach gave orders that we should do nothing that would get us injured, so just a hard training run. Got a late start to the warm up and checked out about a mile of the course, half clear, and half covered in slick snow. Still not looking so good. Realized as I warmed up that the tights I had on were going to be too warm. Had to rush to the car, struggled to find the keys, finally found them just as I was going to give up, stripped the tights and threw on capris. Rushed back to the start and realized I had left my gel in my tights pocket. Oh well.

My training partner and I decided to take it out a bit conservatively and see how it looked. Can't lie though, I intended to run hard for any sections that were clear. I came to race! In an ideal world I was hoping to get under 1:22, but wasn't really sure what would be realistic for the course. The first half mile we joked around a bit with the guys around us and I noted that there weren't many of them. Apparently most of the fast guys had decided to make it a training day or stay home. First mile is repeated twice and half of it had decent footing while the big dip and climb that we ran twice were covered in snow. After that the course wasn't too bad.

During mile 4 my partner realized her shoe was untied. We had just pulled away from a small group of guys and could still see the lead 3 runners. There was a big climb coming up so I told her I would take it easy on the climb until she caught up. Can't say I was too upset about being able to back off the effort up the hill :) She caught up near the top with the pack of guys and we pulled away again. The mile markers all morning had been off by one mile, indicating we were one less mile in than we really were. Thankfully I knew the course and realized the error. The markers for this race are typically off so I had planned on using the Garmin anyways.

Miles 5 through 7 wind around through the park and for some reason those miles are always colder, which meant the snow was back, but there were tire treads that were clear so other than sacrificing tangents we didn't slow much. These miles I struggled a bit mentally with whether or not I was "racing." Running next to my training partner it is hard to say if I would be doing something different if she wasn't there. But I did a gut check and while I can't say I was running at 100% effort it was definitely over 90% effort. I just kept waiting for her to decide she was going to pick it up and dust me :) The next aid station I tried to get gatorade, but instead ended up dousing myself and the road missing the pass off. Nice. We headed downhill and soon two young guys decided to pick up the pace and blow by us.

At some point the second male must have decided to pick it up as we had lost sight of him. But the gentleman in fourth had been "taunting" us the whole race, staying the same distance ahead of us from about 1 mile on and we decided we would have to pass him before the end. Around mile 9 there is a long slow climb and I fell behind my training partner but tried to stay close. As we went through the aid station I again struggled with the gatorade managing to get about a sip in my mouth and the rest all over me, this time victim to plastic cups that I couldn't squeeze shut. But the aid station allowed me to catch up with my partner and as we rolled towards mile 10 and 2 miles of rolling downhill we started to step it up and reel in the now 6th place runner. Another small incline and my training partner once again pulled ahead passing into 6th place. I followed shortly thereafter moving into 7th and careening down Bear Hill.

The next mile as we run towards the finish many other runners are going the other direction to make the loop from mile 8 back to 11. We saw a few friends who cheered for my training partner then me. Lot's of cheers for first and second woman and a few encouraging me that I could catch her. Ha. Unfortunately for me the last mile of the course is the hardest with 3 big rolling uphills that just juice you and despite my best attempts at upping my strength my training partner just seems to have more steam on uphills than me. I tried my best to keep it honest though and was able to hold the gap where it was coming in 7 seconds behind her for 2nd female in 1:23:59. Not quite the sub 1:22 I was hoping for, but given all the mishaps I think it was a really good effort. To top off the race mishaps I got back to my car after the cool down and found that the gel I had forgotten had exploded all over my tights. Gross!

I was happy with how I handled some of my mental demons on the course. It definitely made it a good mental effort forcing ourselves to push while most of the field that should have been with us ran more conservatively. I am sure we made it look easy running together most of the way, but I am not sure we could have gone much faster if conditions had been better and we had raced from the gun. I'm thinking we probably ran a better more even effort than we would have if roads were clear from the gun. Other than missing the tangents and slowing down up Bear Hill I don't think I would have run much different other than a faster first mile. Perhaps could have shaved 30-45 seconds, but not sure I could have broken 1:22 even with warmer weather and better footing.

Did some number crunching and while it isn't exactly the predictor I was hoping for, for Boston, the time does put my Boston goals in the realm of possible based on past Youngstown vs. Boston performances for myself and a few other women in my training group. I'll take it :)

As usual SERC had lots of great runs with most members placing overall or in their age groups. Always a good time, even though a challenge.

Boston Marathon Week 2 Rundown

Goals:

Total Mileage 70.

Monday: easy
Tuesday: 8 x 800 @ 2:50 with 2 mins recovery,3 mins recovery, mile @ 5:45
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace
Thursday: 7 miles @ 6:20
Weekend:
6 Miles Easy
13.1 Race

How it played out:

71 miles
7 runs (strides on Wed and Sat)
1 blown tempo
Solid 13.1 race (Report to follow)
1 bootcamp class

Solid week despite the bad tempo and two days spent mostly in bed. Hopefully I am done with illness this training cycle!

Know when to fold em' Tempo

Something just wasn't right for todays tempo. I overslept this morning, never hearing my first two alarms, yet still feeling tired after a full nights sleep. Between that, sweating like a crazy woman Tuesday, and the runny nose the past few days I should have realized something was off. But I didn't, and I had no idea today would be a rough workout. The plan was 7 miles at 6:20 pace, the wind would be in our faces on the way out for once, so I really thought it would be a nice warm up run for this weekends race. After running 12 miles at 6:24 pace this weekend after a 20 miler I really thought today would be a cruiser of a workout. Shows what I know :)

Just didn't feel right from the get go. Pace was there, but my breathing was awfully heavy. I told myself it was fine, after 3.5 miles we'd turn around and with the wind at our backs I would perk up. But 1.5 miles into the turn around things were feeling worse and I decided today was just not my day, better back it off and preserve myself for this weekends race. My hamstring was a little sore after Tuesdays track workout, my nose was running, I felt a bit weak and dizzy, and I was sweating like crazy again. The last time I felt this bad is when I pulled the hammy so I decided I better be smart and jog it in. I sent my training partner on her way and did my best to just get back to the office. Decided to pick it up a bit for the last mile after a 1.5 mile jog, mostly to just get done without doing any more damage (and perhaps because I am a bit stubborn).

I'm sucking down an airborne and going to pack it up and take a half day and catch some extra z's and hope I can bag whatever is ailing me quick. Bit of a bummer after nailing so many workouts the past few weeks, but better to happen today than Sunday!

6:18.13
6:17.97
6:26.41
6:30.29
.51 at 6:27 pace
7:31.52
.51 at 7:32 pace
6:50.81

8*800, 1600

Last night we ran what is hopefully one of our last indoor workouts this winter. Goal was 8*800 with 2 minute rests at 2:50 followed by a 3 minute rest than 1600 at 5:45.

We've done similar workouts in the past so I was eager to see how my fitness felt compared to those workouts last fall.

Last week was pretty heavy and I think my body was still recovering a bit as was my partners, but we managed to get the workout done and hit the goal paces.

800s:
2:50.61
2:50.23
2:48.66
2:48.77
2:48.96
2:49.29
2:50.09
2:49.48

1600:
5:38.75

I certainly wasn't feeling like this flowed easily, but what I was happy about was my mental wherewithal to focus in on one lap/one repeat at a time and just get it done. We've done 5 miles of intervals before, but it was always sprinkled in, now this will become the norm. I am excited that my strength is at a level that I can do 5 miles of intervals at the same paces that I was doing 3-4 miles of intervals at last fall.

Boston EWS

Pumped from my fabulous break through race at Columbus back in October I signed up for Boston the next morning and was one of the lucky 20,000+ that got in before things shut down 8 hours later. I wasn't sure what that would mean for the race, but after some friendly prodding from friends it convinced me to send a note to the BAA asking about their Elite Women's Start (EWS) process. I received a form letter back stating that entrants with qualifying times under 2:49:00 would have the opportunity to start at 9:32 AM with the elite women. Uggh 53 seconds too many! My hopes were still up as there was a contingency that if your qualifier projected you to be top 30 you would also get the opportunity to join the EWS. On February 10th John Hancock announced their elite field for Boston which included 21 females with PRs under 2:30. I thought to myself (and a few friends), what are the odds that only 8 other women had signed up with times faster than mine. Knowing at least two of them personally from Ohio, I thought: not likely.

I knew they were supposed to contact women accepted into the EWS on March 1st. I emailed my friend who was automatically in with her 2:44 win at Wineglass and told her to let me know when she heard something so I could stop wondering if I might have gotten in. I had resolved that I would be starting in coral one with the mass start, but since I have two friends in the EWS I was still holding out a tiny bit of hope that I might join them.

I was actually so busy at work yesterday I had completely forgotten about my note to her and it being March 1st. At 2:00 pm I received an email titled "2011 Boston Marathon - EWS" and wondered what on earth is that? I opened it up and read the first few lines before it "clicked" and I realized I will be lining up at Boston with their elite field along with around 54 other top open and masters women (There will be approximately 40 open women and 15 masters women competing in the EWS). Holy smokes! Excited would be an understatement.

Initially I thought if I got the start I might have to weigh the pros and cons before deciding. But as soon as I comprehended what that email meant I knew I would take the opportunity. Even if it means I am running alone from the gun until the lead men catch me around mile 20.
While my goal is obviously to try and get the "B" standard for the Olympic Trials, this in itself will be an amazing experience regardless of my race outcome. I'm looking forward to the "perks" of the elite start, and I'm hoping I will have some good company in my friends from Ohio who are also in this start with me along the way, and maybe I will get lucky and a pack of masters women will be going for the "B" standard too. I had planned on this being my last Boston for awhile, so it will definitely be a nice way to close out my Boston experience with a new challenge.

Funny how one (albeit lengthy) email can completely rock your world. I was practically bouncing around the office after reading it. Just an amazing feeling that I couldn't wait to share with all my loved ones. Coming from barely being in the first wave my second Boston to getting this opportunity is just surreal. I plan to make the most of it and just soak it all up. I may never get an opportunity like this again and I am just so grateful that all the hard work and support has paid off and it is giving me the opportunity to do something I would never have even dreamt about just a few years ago.