Monday Motivation – Week 2
Lessons learned and training begins again
I’ve started training this week for the Providence Rock ‘n’ Roll Half! As you can imagine, I’ve been thinking a lot about my last race — both the training and the race itself. Where do I make changes? What do I tweak…or throw out?
A couple of things stand out for me….
- Without question, I need to make a more dedicated effort to strength training, especially where my left leg is concerned. The imbalance between my quads and hamstrings is a major contributor to my knee woes. Additionally, my right leg is so dominant that it is throwing off my gait – especially when I start to get tired. In looking back at my training, I was understandably most focused on building the miles. While there was some strength training, to be honest it was both minimal and inconsistent. If I do not want a repeat performance of my left leg cashing it in shortly after mile 8, then I have to get serious about strengthening the leg!
- I’ve got to figure out a hydration plan. All of my long runs leading up to the half were done in cool temps – I never carried water with me. Then bam, race day is hot and humid and I wasn’t use to taking in water while running and as a result I don’t think I managed the water stations as well as I could have. Obviously, no one expected those crazy temps then, but the Providence RnR is in August so heat and humidity is a given! In general I know I need to hydrate better, both on days I run as well as off days. But I also need to use my long runs to figure out a hydration strategy for the race.
- I need to continue to work on pacing and not be afraid to push it. There were moments during my last training cycle where I’d be running and feeling good then glance at my Garmin and think “whoa is that really my pace, I’ve got to slow it down cause I’ll never make it to the end of the run.” In other words I’d psyche myself out! I realize it’s really easy to fall into this rut of thinking of yourself as an XX min/mile runner – I need to challenge myself to not fall into that rut.
So, now with a better mileage base, my goals leading up to the next race are to strengthen my legs (especially the left), learn to hydrate better and embrace a little speed! And I’m going back to posting my weekly plan because it helps to keep me accountable.
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For this week:
Monday — Yoga (check)
Tuesday — Strength work (check)
Wednesday — Tempo run (4) (check)
Thursday — Yoga or Rest
Friday — Long run (6)
Saturday — Pilates reformer (counts for strength work)
Sunday — Easy 5
May Rewind and Giveaway Winner
- Completed my first half marathon – ‘nuf said!
- Logged my highest total ever of 74 miles.
- My love affair with my Saucony Mirages continues – rotating them with my Brooks Adrenaline has worked well to make the transition easier. Even used them for my race!
- Discovered the benefits of KT Tape!
- Hosted my first giveaway!
- 98 of you now follow this little journey of mine — welcome to the new followers — and to all, as always thank you for the support!
Things I could do without:
- My ongoing annoyance with Mother Nature – we had one of the coldest and wettest Mays on record in NE. That is of course until my race weekend!
- Return of my left leg/knee issues in the final week of training.
On the decks for June:
- Start training for the Providence Rock’n’Roll Half!
- Get real about my strength training – more on this to come.
- Log more than 80 miles
And speaking of my first giveaway….the winner of the copy of Running on Empty is lucky #5 — Kittee at Running Half Crazy! Congrats Kittee – shoot me an email at runningwithattitude (at) yahoo (dot) com and I’ll get the book off to you.
Thursday Thoughts – aka 3 things
- Took my first post-race run this morning — it was a very tentative 2 miles. While my knee felt ok, my hamstring was not having it! It was such a beautiful morning, I wish I could have gone further, but I’m playing it safe.
- Don’t forget about my Running on Empty giveaway – it ends tomorrow. You can click HERE for details. There are some really great giveaways going on in the blog world – I have a bunch listed on the sidebar if you want to check them out.
- I’m WAY behind on my “spring cleaning” so I’m back on a huge clutter purge. With the end of school coming, it time to go through all the many school papers and projects that seems to be taking over my dining room table!
Boston’s Run to Remember Race Report
I don’t even know where to begin – it was a really good day…hard but good!
(Shirt– front and back) |
The night before the race I got a nice surprise when my hubs J revealed that he had t-shirts made up for all the family members coming out to cheer me on! He had also taken care of all of the logistics to have family strategically stationed at key points along the route — gotta love that man!
Race morning I was up by 5:15, followed my usual routine and with my brother and mom set to take care of the boys and bring them to the race later, J and I headed in. On the way in, I read tweets, texts and re-read comments to my Race Goals post — you all rock! The support is greatly appreciated!
There was of course no traffic at that hour so we flew into town and found parking without a problem. I had plenty of time to make one last pit stop and take a quick warm-up run. We spotted a couple of friends, chatted with them and took a couple of pictures before they started calling for runners to line up. I decided to line up at the front of the 11 min group, still totally unsure of what my knee would tolerate. It was already crazy humid, and the race announcer was urging people to be careful and to take water at all the stops — at least there was cloud coverage to start!
Race ready! |
The race started and finished at the Seaport World Trade Center which sits out on Boston Harbor – so at the beginning we had to cross a bridge to head into the city. Coming up to the top of that bridge and seeing all those runners, I was overwhelmed with the thought “you’re really going to do this!” There was a little bumping and jostling in the first mile, but all-in-all not too bad given Boston’s narrow streets and the number of runners. For the first few miles I was feeling good – kept an eye on my Garmin to make sure my pace was steady…so far so good. I spotted my dad and step-mom just where I expected them to find them just after the 4 mile marker. Then just before the turn-around, I found my brother, mom and the boys waving the cheer banner! One of the great things about this out-and-back course meant I was going to see them all a second time after the turn-around — I cannot even describe what a lift it was to see them all cheering! J had made it over on the subway by the second time I passed my dad and step-mom again and joined in the cheering. I was still feeling really good but as I charged up the bridge my left leg announced that it was not happy and would no longer be cooperating! Fine be that way – I took a short walk break just before the 9 mile marker, hoping to shake it off, but as I started again I knew my pace was slipping. I ran and chatted with a woman who had stopped to walk when I did. It was getting hotter and people were starting to drop along the course. The medics were busy as we crossed 10 miles — pretty scary!
I fell in with a couple of other women as we started encouraging each other that there was only a 5k to go. We ran the next mile and a half together, chatting off and on – it was good to have the distraction. My left leg was yelling at me pretty good by now, and shortly after I passed my family one more time (yes they were everywhere and I loved it!) I took another walk break…this one longer…the heat was really draining. I knew I was close to the 12 mile water station so I told my leg to shut up cause it was time to finish this thing! The crowds were getting bigger as we made the final turn and headed back over the last bridge. Once again the sight from the top of the bridge was awesome! Finishing strong was one of my goals, so I dug in figuring I could endure whatever my leg could throw at me, and actually managed to pick a few people off on my way to the finish. I crossed the line with a big smile on my face – time 2:35:15!
Attitude Cheer Squad! |
Overall, I thought this was a great race — good crowd support, great group of runners and fairly well-organized…though I do think they should consider adding more water stops given how crazy hot it can be in Boston on Memorial Day weekend. The police along the course were great, many cheering the runners on and the volunteers were really enthusiastic. I have to give a big shout out to State Trooper Riley, who I ended up chatting with a bit post-race after he loaned me his cell phone so I could track down my family.
And to my family…there are just no words…your support along the course meant everything to me!
I learned a lot during this race, but I’ll save that for another post! For now I’m happy to say, I’m a Half -Marathoner!
Race Goals
After signing up for this race back in December, I can’t believe Sunday’s almost here. My first half marathon – I am beyond excited!
My goals for Sunday:
- Enjoy the moment! To appreciate the fact that less than a year ago, the thought of running my first 5k was a big deal, and now I’ll be running another 5k…just running another 10 miles first!
- Finish strong! I will not let concern about my knee consume me. I know that if my legs can’t carry me any further, my heart will.
- Be consistent! In all my long runs I had a tendency to go out too fast. On Sunday, I’d like to strive for consistency mile over mile – I think it will help me to have enough in the tank at the end.
- Be proud of the effort! I’m trying not to get too caught up in having a goal time – it’s my first race at this distance so whatever the time, it’s a PR, right 🙂
Send some good vibes my way on Sunday, ok? And have a great weekend!
Running on Empty – Review & Giveaway
A couple of weeks ago, the great people at Penguin Group sent me a copy of Marshall Ulrich’s Running on Empty. Admittedly, the book sat on my bedside table for a bit — too many projects to finish, a long to do list, etc. got in the way. But, once I did settle down to read the book, I was instantly hooked!
For those of you who don’t know, the book chronicles Ulrich’s record-breaking run across the U.S. and gives a rare and unflinching look into the world of ultrarunning. But this is so much more than a book about running — it’s really a story of a man who finds himself through this incredible journey. Driven by the stress and grief of losing his wife to cancer, running becomes his escape, salvation and obsession. He pushes himself to find bigger and greater challenges — his list of accomplishments is other-worldly — yet his matter-of-fact writing style tends to downplay all he’s achieved. He’s very forthright in examining the toll his endurance achievements takes on his relationships with his family – the question of pursuing one’s passions while striking a balance with family life really resonated with me.
This book is a quick read and you do not have to be a runner to appreciate the themes of challenges/personal goals, achievements, loss, perseverance, drive, love and relationships presented.
I’m happy to say that thanks to the people at Penguin, I have an extra copy to share with one of you! If you would like to win a copy of Running on Empty:
- Be a follower or become one.
- Extra entries by posting about this giveaway on your blog or tweeting about it.
Please leave me a comment for each. I’ll pick a winner via random.org on 6/3.
Knee watch – T-minus 4 days
After a couple days off and lots of icing and foam rolling, I couldn’t take any more; I had to know how my knee would feel on a run. I went out for a simple out and back…just 3 miles. It was slow and easy…and there was no pain so I’m cautiously optimistic!
So I’ll continue the ice, roll, rest, repeat dance for a couple more days along with another light run, just so my legs don’t forget what they’re suppose to be doing 🙂
It’s funny I felt like the first 11 weeks of this training flew by, while these final two weeks are moving at a slow crawl!
10k instead of 10 miles
Thank you to everyone who weighed in with advice and encouragement after my last post!
Despite the rest day yesterday and diligent icing and rolling, my left leg was not feeling fabulous this morning. As much as I wanted to get one more long run under my belt, I knew the smarter choice was to back off. So instead of 10 miles, I settled for a 10k.
During the first couple of miles, I seriously questioned being out there at all, but it got better around mile 3. Fairly uneventful on the whole, but my knee let me know that 6 was definitely enough for today. So I’ll take it!
Next up – more ice, rolling, and rest, along with my weekly pilates class tomorrow and I’ll try a couple more miles on Sunday.
Not going to panic
I’m not going to panic….at least that’s what I’ve been muttering to myself since yesterday’s failed tempo run.
Yesterday, I just couldn’t face another morning of being wet and cold so I headed to the gym for my run. A half mile in, my left knee did not feel good – pain on the outer edge, just above the knee cap. I kept going hoping it just needed to warm-up, but at 1 mile it really didn’t feel good so I hopped off to stretch. Jumped back on and mile 2 just got worse. By the end I was fighting to hold form and the little voice in my head was screaming “stop! this is not a good idea!”
So I figured forgoing the last 4 miles was better than risking injury, and I headed home for a treatment of ice, Advil and Polar Frost.
Today’s a rest day so I did a little yoga this morning and will continue with the icing. The knee still feels sore but not painful like during the run. I’m keeping my fingers crossed for my LSD of 10 tomorrow. It’s odd because I felt so good after Tuesday’s run…I’m hoping yesterday was just a fluke.
Just 10 days until the half….I’m not going to panic!