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.

Marathon Training: Week 3

It was all about increases this week. First increase: I am now running four days a week.. This will be standing operating procedure until a week or two before the big race in January. Second increase: Mileage. Of course adding an extra day is going to up my mileage, but I am also upping the amount of miles on my weekend long run.

There were a few hiccups this week. I learned I really need to do more to stretch before and after training runs. My legs, especially my calves, are feeling the lack of care. And let me tell you, tight muscles are not good when you are running four days a week. I do yoga once a week, but I really should incorporate it into my weekly routine more often. I also realized that as much as I love BoingRobics, I may have to give it up soon. Jumping up and down for an hour is harsh on your knees and I can feel it when I run.

There were some positives this week too. Walt Disney World announced the 2011 Disney Marathon Medal. It's nice, not the one I voted for, but nice. I also had some friends tell me that they are thinking about coming over to Orlando on race day to support me on my journey. It would be awesome to have some familiar faces along the race route to help get me through, especially when I hit miles 18-22 which is when runners usually hit "the wall". Even if my friends don't make it out to the race, I am still appreciative that they are thinking about it. No matter what they decide, I know I am not alone in my marathon journey. I have some friends running the race, but more importantly, by best friend will be by my side running and feeling the same joy, pain, frustration and fatigue that comes with running a marathon.  Her fiancé will also be there on the sidelines cheering us on.

Check Out My Bling: 2011 Disney Marathon Medal

Walt Disney World has announced the 2011 Disney Marathon Medal. More than 50,000 people voted on the bling, including myself. This is not the medal I chose, but does it really matter? I think finishing the race is more important. Although, wearing the medal the day after the race does entitle me to free theme park admission. So that is a big plus.

Avoiding Calf-tastrophe

Now that I am running four days a week, my leg muscles are tightening up. Honestly, it is probably because I don't stretch enough before and after my training runs. My weekly yoga class helps, but if I want to endue through this six month training period I need to get better at stretching.

In honor of my need to stretch, I came across this article on the Runner's World Magazine website. It is all about stretching your foot and calves, which have been my two problem areas lately.

The foot and ankle region is a common site for running pain - after all, it's the first point of impact. Elastic, flexible calf muscles can soften the shock down below, helping prevent injuries such as plantar fasciitis and Achilles tendonitis. These stretches should be used after every run: hold two seconds; repeat 10 times on each leg.

Soleus (inner calf): Sit with one leg straight and the other bent. Grasp the bottom of the foot on the bent leg. Keeping your heel on the ground, pull your foot toward your body as far as you can.

Gastrocnemius (outer calf): Sit with both legs straight. Loop a rope around the ball of one foot and grasp each end of the rope. Flex your foot back toward your ankle, toes toward your knee.

Achilles Tendon (attaches heel to calf): Sit with one leg straight and one bent. Bring your heel close to your buttocks. Keeping your heel on the ground, pull your foot toward your body.

Marathon Training: Week 2

Week two of marathon training is finish. I suffered a minor setback: plantar fasciitis.That is just a fancy term for when the thick band of tissue that runs across the bottom of your foot becomes inflamed. It is common among runners, but can also be caused by wearing shoes with no arch support for a prolonged period of time. So wearing flip flops the entire Disney weekend and standing in flip flops for 7 hours at the Tori Spelling book signing was not a good idea. Basically I had to rest for a few days and massage the arch of my foot with a tennis ball to loosen things up.

I am still trying to get used to running in the morning. Waking up isn't the issue. I am finding that my legs are heavier and I am moving slower. Maybe it is just the heat and humidity. I have bought a new supplement to try. It is an electrolyte replacement pill called Endurolytes by Hammer Nutrition. Think Powerade in pill form that is taken before you work out. The idea is to help keep your hydration and electrolyte levels high while working out to prevent cramping and fatigue. I haven't really used the pills much yet. So I will write a blog post once I have better idea of the effect it has on my training runs.

Well, it is on to week three. In addition to adding more miles, a fourth day of running will be thrown in the mix. I say bring it!

Bada Bing... Bada BOING

I am shaking things up during week 2 of marathon training. This week, I added a Boing workout to the schedule. That is in addition to my weekly yoga class and the 12 miles I have to split among 3 days of running this week (only one 5 miler left to go).

So what is Boing, you ask? Boing is like how it sounds. It is a 45 minute aerobics class in a room full of trampolines. Each person has his or her  own trampoline. You do a bunch of different moves while jumping and stationary to work all the muscle groups. It is definitely a cardio workout and then some. Instructors at the Boing Jump Center in Brandon say you can burn up to 1,000 calories in one class. 

I went to this class with three friends. And I think I speak for all of us when I say we had a great time. We laughed and felt like kids as we jumped and flexed our muscles. The class is designed to improve your flexibility, balance, strength, agility and endurance. Two days later, some of us have a few sore muscles. I know my triceps and obliques are a bit tight. But hey, at least I know those muscles got a good workout.

I highly recommend Boing aerobics to anyone looking for a fun, complete workout. You will definitely sweat a lot, tone some muscles and have fun while doing it.

Marathon Training: Week 1

The first week of marathon training is almost complete. For the most part it has been a success. The goal was getting use to running in the morning before work and increase the number of weekly runs to three. I have achieved both. I actually finished my three training runs ahead of schedule thanks to an impromptu weekend getaway. I am heading over to Walt Disney World, so I packed the running shoes just in case I want to test the roads at the scene of the 26.2 mile crime (ha ha).

Overall, running in the morning has been a nice change. It is much cooler, but extremely humid. I think I have sweat more running in the morning than I did running in the early evening heat. Also, I don't know if my body just knows I need to slow up my pace to prepare for the longer runs ahead or if my legs are too tired to function at 6 a.m., but I have slowed up tremendously. I am sure it feels like I am going much slower than I actually am. It is going to take some getting used to.

Another change this week: music. I added a few new songs to my training mix, but could use many more. So if you have any suggestions for fast paced, peppy music, please let me know.

Marathon Training Starts With A Bang & A Splash In The Mud

Training for the 2011 Disney Marathon is officially underway. It started yesterday with one final 5K race. The Run Thru Hell in Al Lopez Park. It is really a fitting name for a race. I had not idea I would be running through trails with roots and branches protruding everywhere, mud slicked paths or ankle deep mud puddles. Needless to say, my shoes are destroyed. I also had to run this race solo because my running buddy was too sick to join me. Oh, and I forgot to the timer/tracker on my Garmin. Despite all that, I still had a respectable time. It wasn't my best 5K, but when you're running single file along a trail trying not to fall on your ass a 29:05 finish time is fine.

Now that marathon training is underway, I am a little nervous. I still have questions swirling in my head about how my body will react or will I be able to make it 26.2 miles. Of course, this summer I've been working more on my speed and faster pacing, now I have to slow all that down to go the distance. It's just weird to think that in 4 weeks, I will be back up to 10 mile runs and steadily increasing. Oh well, it's all about thinking and being positive about the experience. If I think I can, then I will! Six months and counting!

Rang In July 4th Running in the Dark

I celebrated Independence Day 2010 with a 10K race at midnight. Yes, you read that correctly. I ran at 12:00am. It was the Kiwanis Midnight Run in Dunedin. Despite the fact that it rained all day and there was cloud cover, the course was nice. You followed a candlelit path across a couple bridges into Honeymoon Island State Park and back.

I started this race strong. The pace for my first mile was 9:08. I stayed pretty true to that time the first four miles. Then my dinner came back to haunt me. Here's a tip for all you runners out there: Don't eat a large meal an hour and half before running. I really should have known better, but I was hungry. I am also not used to running races at midnight. Despite all that, I kept my pace under 10 minutes the entire race and finished with a 14 mph sprint to the finish line. My friend still says I conserve too much energy for the final 100 yards of races, but I really don't. I just like finishing strong, so I did deep and sprint at the end even if I am exhausted and my knees are hurting.

Overall, I finished this race a minute faster than the last 10K I ran in November. My new 10K PR is 58:55. But now is the time to kiss those nine minute miles goodbye. Marathon training begins on Sunday. So the new mantra is slow and steady to finish 26.2.

Mark Your Calendars: Gasparilla Distance Classic Registration Opens July 1st

Remember the date: July 1st. That is when registration opens for the 2011 Gasparilla Distance Classic. Race weekend is February 26th & 27th.  Races include a 5K and 15K on Saturday and a Half Marathon (possibly an 8K too) on Sunday.

Race weekend falls on the same weekend as a friend's wedding, but I'm going to make it work. Nothing is going to keep me from their ceremony, not even my running addition. However, I will be running races both days. I'm thinking since I will already have a full marathon under my belt, it will be time to up the ante once again. Right now, I'm thinking the Beck's Light Challenge sounds not only possible, but fun.

The Beck's Light Challenge has runners participate in both the 5K and 15K on Saturday. Followed by running the Half Marathon on Sunday. So really it's the same distance as a full marathon, but spread out among two days. In addition to getting finisher shirts and medals for each race, I will also get an additional medal and shirt for my crazy adventure.

There is also a Michelob Light Challenge, which doesn't sound half as scary to me as it use to. That challenge had runners completing the 5K and 15K on Saturday and the full marathon on Sunday. Now that the GDCA has scraped the full marathon, the challenge is rumored to consist of a 5K, 8K, 15K and the Half Marathon. If that's the case, the challenge is only five miles more than the Beck's Light Challenge. I think I could handle that.

The Gasparilla Distance Classic races are always a good time. The courses are nice and the food afterwards is good. Also, be sure to check out the health expo when picking up your race packet. You can get some great deals on gear and shoes. Most of the time, stores will sell last season's running shoes for half off. I always try to pick up a pair of shoes while I'm there, even if I'm not ready to retire my current pair.