Marathon Training: Week 21

This week was all about being thankful. I am thankful that I have survived 4 months of running 4 days a week with relatively no injuries, without losing any toenails and still have the ability to run and enjoy it. So as a Thanksgiving treat to myself (and my inflamed IT band), I took the week off from running. Yes, you read that sentence correctly. I did not run for a full seven days. I figured my body could use the rest, especially if I want to make it through the marathon pain free.

As I mentioned in last week's post, I bought a new pair of shoes. This will be the pair I will be wearing on race day. Running is a cheap sport. You really only need to invest in some good shoes, but I find it sad that I now have a pair of each of the colors available for this year's model of my shoe. At least I am brand loyal and found a shoe that works well for me.

Now it is time to lace up the shoes and get back to running. I ran five miles this morning without any pain or complications with the IT band. So I think the resting help. Just six weeks of this left, then I can celebrate big at the finish line.

  

Marathon Training: Week 20

Week 20 came with some ups and down. First, the bad. The IT band on my left leg flared up. Never had an issue with that side before, but I listened to my body and rested. I skipped two training runs this week - a five miler and 8 miler. I also got a massage to help work everything out. It seemed to help and I felt good going into my half marathon race on Sunday.

Now to the good. My long run for the week was 13 miles. So to make it easier to track and get me in race mode, I signed up for the Women's Half Marathon in St. Petersburg. I was surprised to learn based on my estimated finish time I would be in starting corral #2. Thankfully, two friends who are also running the 2011 Disney Marathon were in the corral with me.

Overall, it was a good race. I got to see parts of St. Petersburg that I have never seen before, like the Pier. I made it through the first 10 miles feeling great, but then my IT band became an issue and slowed me down a bit. I will say I finished this race 11 minutes faster than my first half marathon, setting a new PR of 2:12:24. The finisher medal was also kind of cool. So I really can't complain. 

Speaking of cool, while picking up my race packet, I was able to get an up close view of what I have been training for. Disney was on hand with the medal for the 2011 marathon. It is massive and heavy. I can't wait to have one draped around my neck. I will probably cry like a baby when they do it, but it will be such an awesome accomplishment and I will be relieved to finally be done with training. Just seven more weeks to go.

I do think I have clued in on the IT band issue though. After two months and a couple hundred miles or more, I think I have worn through another pair of shoes.

I was hoping to get a new pair of shoes at the race expo, but the vendors did not carry my brand. BOO! I did find a place online that had my shoes on sale with free two day shipping. So I will have some new kicks by Wednesday. However, I think it is best that I take a small break from running, do some yoga and stretching and give my IT bands a break. I want to feel good and be able to fully run the marathon in January.

Marathon Training: Week 19

Week 19 has been a bit exhausting and painful. I think it is because I really haven't been taking care of myself as well as I should. Because the weather has been so cool, I haven't been stretching as much as a should before and after each run. I really haven't felt the need. Well that has resulted in a tight left hip flexor. I tried some intense yoga, but that really hasn't helped. I just need to do some more stretching and icing.

Another battle I am fighting is food. I really haven't been eating much lately, which is bad for someone running more than 30 miles a week. I find myself struggling to eat three meals a day. I am just not hungry. Then on top of that, I am never hungry after my training runs. It baffles me that I can run for three hours or more and not feel the need to eat the rest of the day. On a positive note, I am hydrated. I bought some replacement bottles to make up for the one that was run over by a car last week. So my hydration belt is now fully loaded again.

Other than the hip flexor and food issues, it has been a successful week. I completed all of my training runs, which included my farthest run to date - 18 miles. I can't say the 18 miler was pretty. My hip flexor started acting up around mile 10. So my walking breaks during those last 8 miles were a little longer than usually. I can't be disappointed though. I completed all the miles in a respectable time and am still walking. Those are all good things.

Next week, I get to take it easy a bit. My long run is only 13 miles. Of course, it is also a half marathon race. Knowing me, I will probably push myself so that I can beat my last half marathon time. Hopefully my hip flexor will calm down and I can run the race pain free.

Marathon Training: Week 18

I have completed another week of training injury free. Hooray! I did, however, suffer a small casualty. One of the water bottles on my fuel belt popped off during one of my runs and was run over by a car. Of course, in the grand scheme of things, it is really insignificant. I can buy a new replacement bottle.

This week's training seems to be more about the mind, than the body. The New York City marathon is this weekend and there have been several inspiration and scary stories in the news. The article that really caught my attention was one about heart damage and marathon runners. Research shows that marathon runners do temporary damage to their heart while running the race. Your body recovers in three months, but that is still scary. But I will say that if Al Roker and Jared the Subway guy can finish the NYC marathon, I can finish the Disney marathon.

November is going to be a rough month of training. I have my two longest runs this month and a half marathon race. When I make it through, the hardest part of training will be behind me and I will officially be ready for the race. Of course, I will still have a month of running left, but I will be tapering off from my mileage dramatically. So here's to hoping for a healthy and successful month of training.

Marathon Training: Week 17

This was an interesting week of training. I started off with two runs on Monday. My first two-a-day. I don't know what got into me. It was hot and humid, but for some reason I ran four miles before work and felt compelled to run another four after. It was actually nice because it gave me an extra day off to sleep in. This week was also my first midweek 8 miler. There are a lot of these on the training schedule next month. I wasn't sure I would be able to run, rest and still get ready for work in time, but I managed to do so without any problems. That makes me feel better about the training runs ahead.

My long run this week was 16 miles. It is my longest run to date. This one didn't go as well as last week. My hips started hurting within the first six miles. I had to stop and stretch a few times, but I managed to power through and complete all the miles. I even went to the mall afterward to walk around a bit. I find walking after my longer runs help keep my legs from tightening up the next day. Still, it looks like I have a lot of yoga and time with the foam roller in my near future. I need to work out all the kinks so this doesn't become a reoccurring problem. Hopefully, I will be all stretched out and pain free before adding on more miles in two weeks.

Marathon Training: Week 16

It is hard to believe I am four months into marathon training. Most training plans are actually that long. I just chose to extend mine out to six months. That's right, I am two months away from my marathon. It is kind of scary to think about.

This week, number 16, was nerve wracking, but good. It marked the first time I ran past the half marathon mark. My long run this week was 15 miles. And surprisingly, it went well. Real well. I finished without any real pain and was able to walk around and go shopping afterward. It was a nice change of pace from my previous long runs, which usually ended with IT band, knee or hip pain. I guess it just goes to show how important it is to take care of yourself and your body. The yoga, stretching, soaking and icing are working.

Next week brings another mileage increase, but I can honestly say I am ready for it. Bring on 16 miles. I just need to load some more tunes on the iPod before next weekend. My playlist is getting old and played out.

Marathon Training: Week 15

It's been another great week of training. The weather has been so beautiful, making the running much easier. I have also gotten much better at running with the proper form and taking care of my body during this crazy training process.

No real problems to report this week. My long run was a bit sluggish. My time and pace were great, but I just felt slower than usual. I think yoga is to blame. Wednesday was an intense instructional class focusing on opening up the hips. The class was great and I learned a lot, but holding lunge poses for long periods of time and opening up your hips can leave you sore. You see, you have to engage your glutes to make the poses work. And let me tell you, running with sore glutes is a pain in the rear.

Week 16 should be an interesting one. The farthest I have ever run is 13.1 miles. Now, I will have to complete a 15 miler. I am sure I can do it. It just seems scary saying and reading it. Time to rework the ipod playlist, so I can rock out while trekking along.

Marathon Training: Week 14

Week 14 went great. There was a nice cool snap here and it made running comfortable again. I noticed I was running faster, more on my race pace, because of the cooler temperatures. Even my 13 mile time was better than the half marathon I ran earlier this year. About 5 minutes faster to be exact.

This week, I payed more attention to my running form. After my massage a couple weeks ago and talking to some friends who run a lot, I realized I am not running correctly. My shoulders are shrugged up and tense. I tend to lean forward a bit. That is why my legs and IT bands have been suffering. I am allowing my legs to all the work. Running is a full body sport. When your shoulders are back and your head is up, your arms give you momentum to help move you forward. It also helps you engage your core, which is a great workout. So this is my new goal: focus and improve my form. I also need to add some new tunes to my iPod too. Suggestions are always welcome.

Marathon Training: Week 13

Who said 13 is an unlucky number? Week 13 was actually a good week. I feel like I have finally turned the corner. All four training runs, including a 12 miler, went great. I think mentally, and more importantly, physically I am back on track with my training.

I made a couple tweaks to my training schedule this week. I figure since I'm doing so well, I might at well adjust my schedule to fit my progress. It basically just shifts everything up two or three weeks. The good thing about that is that it leaves me flexibility to add an additional 20+ mile run in December. I have talked to a lot of people about this. Most people only run one 20 mile run before race day. It works for thousands of people. But then there are a few people I know, who like me, who feel they need an extra run that is 22-24 miles. It's a mental thing. Think about it, you hit 20 miles and still have 6.2 left. Sure, it doesn't sound like much after 20, but that is an additional hour of running. And if mentally you are already hitting a wall around miles 18-20, another hour can seem like an eternity.

Either way, I like my new outlook on this whole marathon thing. I am taking better care of my body; more time stretching, doing yoga, icing, etc. I am also not trying to run my race pace all the time and take brief walking breaks during my long runs. All around it is just making it a more enjoyable and healthy journey to 26.2.

Marathon Training: Week 12

Week 12 is complete. And this week it was all about the shoes! After my recovery week of yoga classes and a deep tissue massage, my knee was still bugging me. That is when I decided to take a look at the bottom of my shoes. I was shocked. I have only been running in them for four months. Of course, I do have 300+ miles on them. Take a look. The pink shoe is my old one. The blue is my new pair.

Now, I will be honest. The shoes were not some miracle cure. I am still a little sore when I run. But the shoes do help keep everything in better alignment and support my legs. It is a big difference. I was able to complete my long run - 10 miles. There was a little pain, but nothing too unbearable. I will say the IT compression band and taking brief walking breaks every two miles has helped. I never thought I would be the kind of runner who could stop and start during a run. However, this practice has not only made my running times faster, it has also helped give me knee some much need rest mid run.

I am looking forward to getting back on track this week and start adding some more miles. If all goes well, I will be back where I was before my knee started bothering me three weeks ago. I just have to be much better about taking care of myself. That means more yoga, ice packs, foam roller and hot baths. I think I can handle that.

Marathon Training: Week 11

Another week down and I think I am getting out of the funk from last week. I am happy to report that my IT bands are finally cooperating. Doubling up on yoga classes this week worked wonders. I needed to get down and dirty and stretch everything out. Cutting down on miles and practicing water stops helped too.

Now to further help my physical and mental state, I am getting a deep tissue massage and taking the weekend off from running. I have only had one massage in my life. So I am really looking forward to this and hope it helps work out the tension and tightness of my leg muscles.

I want to thank everyone who has been so supportive of me the past few weeks. I had this "whoa is me" type attitude and thought there was no way I could continue with my training or run a marathon. I do still have some doubts, but the positive attitude is back and I know I can keep on running and closer to the goal of finishing 26.2. 

Time For A Reset

The first 10 weeks of training were good. Ok, let's be honest. Nine of the weeks were great. The tenth was so so. That is why it is time for a reset. Thankfully, I started early with my training. Of course, that is good and bad. The good: I am still 17 weeks from race weekend. Plenty of time to train. The bad: my IT bands are causing some pain in my right knee. For those who have talked to me lately, you know this has taken the wind out of my sails. I was really concerned I would not be able to do this marathon and doubted myself tremendous. But now it is time to put on the big girl panties, shake it off and come up with a new plan of attack.

Step 1: New training schedule. That is right. I have thrown out my old training schedule and have adopted a plan similar to one of Hal Higdon's beginner marathon plans. Most marathon training plans are 18 weeks. And since I am already up to 12 mile long runs, missing week one of the new plan isn't really going to hurt me. This works out great because the first few weeks include runs that are much shorter than I have been running. This will give my IT band / knee time to heal. I also plan to take brief walking stops every few miles to simulate walking through water stops on race day. I am told this will be my saving grace on race day; giving me a short break to rest my knees and hydrate. But the best part of this plan is that it is almost identical to plan of my magical marathon mate. It will make it much easier to support one another and know where we are during training because we will be running the same mileage amounts and long runs each week.

Step 2: Fix the IT band issue. Of course, this is easier said than done. IT band irritation isn't really an injury. It is more of a stretching issue. Some may say it is the amount of miles I have been running that caused this. But I didn't start having problems with my IT bands until I skipped yoga three weeks in a row. I already know I am bad at stretching before and after running. I do it, but apparently not well. I guess yoga served as a weekly rehab session for my tight leg muscles. So this week, I am going to double up on yoga and also get a deep tissue massage to work out the leg muscle issues. Then it is back to weekly yoga sessions until race day. I also bought an IT band compression wrap. I will let you know if it helps. I tried it during my 4 mile run this morning and didn't really notice a different. My right knee still felt weird. Who knows? Maybe it is just a gimmick. Concentrate on the tight  IT band wrap on your thigh instead of the pain in your knee. I will give it a couple more runs.

I think this IT band / knee thing has served as a wake up call to me. While my running routine was set and I was just plugging along, I stopped taking care of myself. I need to drink more water. Stretch more. Get to yoga class. Eat better. I have never thought of myself as much of an athlete, but I guess now I am. At least until I cross the finishing line after 26.2 magical miles at Walt Disney World.

Marathon Training: Week 9

Another week complete and this was a rough one! It started with the 8 mile knee fiasco in Tallahassee; followed by a pesky cold. I thought this was suppose to be any easy recovery week! Despite the mini-obstacles, I powered through and finished all 4 runs. I am still battling the sniffles, but my knee feels much better.

I have to say I was pretty scared Saturday when I couldn't bend my knee after my run. I thought this was an injury that would keep me from running for weeks. But there was no swelling and after a few hours I could bend it and walk. So this week, even though I still ran, I took much better care of my legs. First, I pulled out the foam roller every night this week, focusing on my IT bands. Damn, that thing is painful. Second, I returned to yoga. I was really shocked at how much flexibility you lose after skipping class for three weeks. Regardless of the tight muscles, it felt great to stretch everything out. Very therapeutic and calming.

So now it is on to week 10. I am definitely a little nervous about this. Not only is my knee still getting back to normal, I also kick things off with a 14 mile run. It will be the longest distance I have ever finished. I am pretty sure I can do it though. Let's face it. It's not even a full mile longer than a half marathon and I have run one of those. I think it will be more difficult when I hit the 16, 18, 20 and 22 mile runs. Of course, it's really all mental. As my magical marathon mate always tells me, positive thoughts!

Trouble in Tally

Recovery week started out rough. I thought running less miles this week would give my already sore knees and IT bands a break, but then I decided to run in Tallahassee. I have been told several times that people from all over the world travel to Tally to train for races. I can believe it. The area is beautiful and the weather is usually reasonable, excluding the summer months, of course.

But after running 8 miles in the Capital City, I feel like a wimp. At one point I was running up hill and felt like I was barely walking, let alone running. However, my trusty Garmin said I was at the same pace I usually run. Weird, right? I know running hills helps with training, especially when it comes to strength and speed. Let's just say, I am thankful Tampa is pretty flat. I could barely walk or bend my left knee after running in Tally. Of course, I sucked it up and slowly made my way to Doak Campbell Stadium to see the Seminoles kick some butt. Go Noles!

Hopefully, after two or three days of rest, my knees will be good for a few five milers. Now if I could just get rid of this pesky cold. :(

Marathon Training: Week 8

It is hard to believe that two months of training have already flown by. So far, so good. Although, I will say this week has been a bit tougher than the rest. I started with a 12 mile run, which surprisingly went pretty well. But my runs since then have been a little tough. The reason: IT band irritation. My lack of stretching and yoga the past couple weeks has finally caught up to me and my knees are paying the price. Thankfully, week 9 is a recovery week. Shorter running lengths and some intense stretching should help correct this issue.

I have a secret weapon to help with all the stretching. Well, it really isn't a secret. I have mentioned it on my blog before. The foam roller (a.k.a torture device) is a miracle worker. Think of it as a rolling pin for your muscles. A deep tissue massage using your own body weight and a foam cylinder.

 

The foam roller stretches muscles and tendons, breaks down any knots and increases blood flow and circulation. Sure, the pain you feel while doing it makes you want to tear up, but it is well worth it in the end. I spent a couple nights this week with my foam roller and I can feel the difference. I am not 100% just yet, but I am getting there. I am ready to tackle recovery week (8,5,6,5) and then begin adding on the miles again.

Marathon Training: Week 7

Cross another week off the training schedule. Week 7 is now complete. Overall it was a good week. It started with a 10 miler. And if you read my previous post, you know it went alright. I completed the distance in a decent time, but my hips started aching between miles 8 and 9 and were sore for the next 24 hours. It wasn't excruciating pain or anything like that. My muscles and joints were just a little tight. I guess I didn't stretch enough.

Mentally, I think I am ready for a half marathon. I'm running 12 miles next week, so I will put that theory to the test. However, I still can't imagine running a full 26.2 or even a 16, 18 or 20 mile training run, especially after being sore after 10. I guess I will have a better idea in 3 weeks. Training week 10 includes starts with a 14 miler. It will be the longest distance I have ever run and my first real step towards marathon distance. Hopefully I can survive. So, keep the positive thoughts and comments coming, I could really use them.

The Hips Don't Lie

Ouch. Shakira was right. The hips don't lie. I ran my first double digit training trek Sunday - 10 miles. Everything was great until around mile 8 or 9. My hips started feeling sore. I actually did some stretching before the run, so I was surprised by the pain. I also made sure to thoroughly stretch after the run and throughout the day. My hips were pretty stiff and sore last night. But thankfully 24 hours later, the pain has pretty much subsided.

However, this got me thinking about the cause of the problem. After some research, I have come to the conclusion my iliotibial bands have struck again. The IT band runs down the outside of your leg from your hip to your knee. Most runners, especially ones who don't properly stretch, experience pain in their knees because the band has become inflamed. But in some cases, it can also cause hip pain.

Thankfully this ailment is not something that needs any kind of medical treatment, at least for now. I just need to make sure to stretch, rest and use my foam roller more frequently. Of course, I hope this isn't a bad sign of things to come. If my hips can become that sore after 10 miles, how will I survive 20? Or 26.2? I know, I know... think positive.

Marathon Training: Week 6

Another week of training down. Things are going well. I have put the 3 milers behind me. This week, my runs were all 4 miles or longer. And next week brings the double digit runs. I will say getting up early for training runs this week have been a bit spooky. Hitting the roads before 6am is starting to seem like a bad idea. Sure it is cooler, but it is also pitch black. I find myself constantly looking over my shoulder and worried someone is lurking behind a bush or something. The sad part is the longer the runs become, the earlier I will have to leave the house. I think it may be time to reconsider running in the evenings after work.

Another thing I think I may need to consider is getting a Road ID. The bracelet can be worn on your wrist or ankle. It can also be attached to your shoe. It has all your vital information and an emergency contact number. Um, that's another thing. I really need to find an emergency contact. Someone I know is going to be there and I can call should I get injured or something happens to me during my long runs. I had never really thought about it before now, but it may be important to have. Any volunteers?

I also need to start scouting new running routes, especially since I am just days away from my first double digit training run. I am one of those runners who prefer not to double back or take many twists and turns during runs. So I try to find straight, easy routes.

Here's to another injury free week of training. Positive thoughts! :)

Marathon Training: Week 5

Another week is down and I'd like to say the running is getting easier, but it's not. I think I am just having a bad week. The 8 mile run at the beginning of the week was great, minus the major headache afterward because I didn't eat or drink enough following the big run. It was the weekday runs that got to me this week. I was slow waking up and getting out the door and felt sluggish and tired during the runs. The sad part is the runs were short; two 3 milers and one 4 miler.

I guess what I am learning is that everything going on in your life, good or bad - happy or sad, comes through in your running whether you'd like it to or not. If you're having a bad week personally, your running is going to be a struggle. I need to get better at letting things go, especially when I am training.

Despite all those outside issues, I completed all 18 miles this week and am looking forward to what the next week holds. The week ahead is actually a bit of a recovery week. Instead of adding miles to my long run, I am shaving miles from the long run to add to my weekday runs. So I will have one 6 miler, two 5 milers and a 4 miler. Should be easy enough to complete. I just need to keep a positive mindset and power through.

Marathon Training: Week 4

I did it! I made it through the first month of marathon training. Only five more to go! The first month has been a pretty good one. I ran a total of 52 miles, of course that amount will double and triple as the months move on. So far there have been no major injuries or problems other than the ridiculous heat and lack of stretching.

Speaking of the unfortunate weather, it is really taking a toll on my training. I feel like I am running so slow and am instantaneously sweating as soon as I take my first step. Sure, people say that when the weather cools down I will pick up the pace and be stronger, but right now it is leaving me with doubts. Will I be able to able to endure a 26.2 mile run? If I run this slow during the race, will my knees give out on me? One of my friends told me the training process and marathon itself will be an emotional and physical roller coaster. You will have ups and downs, but you just need to focus and power through. I guess that is my problem right now - focus. I am letting too many outside elements enter my mind and effect my running. I really need to learn how to shut off my brain and go on auto-pilot if I plan on finishing the race in January.

I want to thank everyone for all their encouraging words and support. I know the training process is taking up a huge portion of my time. So I appreciate those of you who are asking how things are going, those who volunteered to go on training runs with me and those who say they are coming over to Disney to watch me cross the finish line. All that positivity keeps me moving in the right direction.