Friday, May 31, 2013

Anatomy of an Easy Run

To show you how much fun I have running on easy days, I decided to bring the camera and document it. Here's how I do it:

Leave the watch at home. I love the freedom of not knowing my pace or how long it took. I can shamelessly stop and take tons of pictures without any pride or guilt getting in the way.



Bring the iPod and a smile. These days work best when the weather is beautiful like it was today. Really take in your surroundings. You've been given another day to enjoy nature and a healthy body that lets you run!



Stop and examine the flowers. These are the invasive species of blackberry, there's going to be so much deliciousness on this route later this summer. Look at those flowers!



Take photos of yourself and pretend nobody notices.



Get back home and summon your stretching coach for assistance. Just make sure she doesn't get too friendly and rub her furry butt in your face. Yuck Zoey, that's gross.




What is one thing you like to do on your easy run days?









Wednesday, May 29, 2013

Why I Love Humboldt

“It’s not that here is the perfect place, because it’s not, but the problem is that it ruins you for living somewhere else.” 

I’ve heard many of my friends say this about Fairbanks.  But the more I think about it, living here in Humboldt is the same way.  Although I’ve been reluctant to grow attached to this weird little place, I find myself doing just that.  All it took was revisiting a place that I always pictured ending up in to realize that I’ve outgrown many of my previous values that held me there.  For right now, I feel like I might have found peace here.
Food:  One thing living in California has ruined me forever for is availability of fresh and local food.  In our isolated corner of the state, locals here highly value and depend on crops grown nearby for their fresh dairy, meat, and produce.  With a strong emphasis on organics and unusual foods, the cities of Eureka and Arcata (about 60,000 people total) boast over half a dozen large grocery markets that specialize in natural and organics alone.  Each small community has farmers markets on different days of the week.  Leaving here will send me back to grocery stores that smell like cleaning products instead of food.  Although I’m not vegetarian or vegan, I enjoy how having many of them around creates further variety in the food supply.  Some of the best restaurants in the area are vegetarian.  Living here, I don’t get anyone’s obsession with Trader Joe’s, because with the variety we have locally, it is so much better.

(source)
The Running Club:  I love connecting with such a tight knit group of runners that don’t require t-shirts, medals, or fancy things at races.  For the $30/yr. family membership rate, Matt and I run all but four of our club’s sixteen races for free.  My friends are of all different ages and occupations, but when we get together for races we just want to run and have fun.  Not many of the races are flat enough to really challenge ourselves against the clock, but the bragging rights that come with finally beating the person you’ve been trailing for the last year is worth more than any fast time PR is.  About 90% of my local friends are runners.  

Solitude:  Living on the most isolated corner of the California coast has its drawbacks (flying in and out of America’s foggiest airport is soooo not fun), but I enjoy the laid back country atmosphere.  On an average day, I often have the trails to myself.  If living in the U.P. and Fairbanks hadn’t ruined me to cities and suburbia already, Humboldt sure has. I like that each town has fairly stable borders with farm and wooded lands nearby, no more room for major neighborhood expansions.  It injects variety into my running routes with farms, city sidewalks, and deserted country roads nearby. 

Climate:  Here’s the only one I’ve got mixed feelings on, and rightfully so.  It is literally 50-60F with about 100% humidity all year round.  It rains heavily all winter and then mists gently through the summer.

This is basically the whole summer.  Nice huh?
I’ve come to enjoy the fact that I can go inland for snowy adventures and then return home and not have to shovel my driveway or slip on the ice.  It intensifies my love for winter and snow because I get it in small enough doses to really enjoy it.  I definitely wouldn’t winter camp if I had six months of snow to deal with, but a weekend here and there is so much fun. 

In the summer when it is foggy on the coast, I can travel inland for my sunshine fix and then come home to the naturally air conditioned ocean.  Being able to run at the same intensity year round has practically eliminated my seasonal depression.
The lack of an actual winter season with regular frosts has shown that I’m allergic to pretty much anything outside that is naturally green. 

...which is pretty much everything...
Mold is my #1 problem allergen, and for the past year, I haven’t been able to shake the symptoms that plague me year-round.  Much to Matt’s annoyance and chagrin, we have learned a few new tricks to reduce my symptoms.  He doesn’t enjoy the monthly top-to-bottom scrub down of our entire bedroom, that I can’t pull weeds in the garden with him,  or the fact that the dehumidifier adds $10 to our monthly energy bill, but I think he’s finally realized how much these things help keep me from being miserable.

What do you like best about the place you live?  Do you think you'll stay there permanently?

Tuesday, May 28, 2013

UltrAspire Fastpack Review

I'm not normally one to write reviews on products, but I thought this backpack warranted a public review since I was not able to find many of them online.
Running Warehouse photo and pack details.

Intended purpose: Next month, Matt and I will be touring the French, Italian, and Swiss Alps via the Tour du Mont Blanc trail.  We're planning on splitting up the 106 mile route into runs of roughly ten miles a day, a little more or less depending on location of the mountain refuges.

Normally, I turn to my trusty Nathan Intensity Race Vest (and the only other review ever I've written: here) when I need to carry supplies for runs, but this trip requires a bit more gear than I'm used to.  I spent the last month poring over reviews and online availability of different packs and asking around for personal suggestions from friends.  I haven't had much success with traditional strap backpacks, so I was excited to find one with a vest-style harness system.  Here's what I thought.

Pros:
1. The pack is very soft and has no pressure points, even when I loaded it down with more weight than I thought I'd be taking abroad.

2.  Just as I expected, the vest was breathable and perfect for a sweaty runner like I am.
3. With just over 20L of space, it is the perfect size for my trip.  I liked all the pockets on the front vest part.

4. The pack came with two water bottles and stiff holsters that allowed for easy access to them without too much practice.

Cons:
There's just one, but it is a deal-breaker.

The water bottle holders on the sides hit my elbows when I'm standing still.  There's absolutely no range of motion for me whatsoever.  I tried adjusting and rigging the holders in a different position and nothing worked.  For a running pack, it is pretty useless when there is no way to swing my arms at my sides without hitting the bottles.  I had Matt try it on and he couldn't figure it out either.  For frame of reference, I'm 5'6" and 120 lbs. (with an unusually short torso), and Matt is 6'1" and 160 lbs.

I haven't found any other reviews of this pack online, so I can't tell if this is a common problem, but I'm assuming it is if both of us can't make it work.  If the bottles were centered more to the back, it would work much better.

Final verdict: Huge disappointment.

If you have any suggestions for a 20L backpack that can tighten down enough to withstand running movements, please let me know.  Since my waist is really short, I think only women specific (or maybe kids?) packs will work.

Note: I purchased this pack myself and received no compensation whatsoever for this review.

Monday, May 27, 2013

Last Week: May 19-25

Sunday: Cellcom Green Bay Marathon.  Had a few heat illness signs early on so I just enjoyed running my favorite marathon course.  I had a goal race 5 miler planned for August in Michigan, but after this race, I realized that racing in weather without acclimation won't be much fun, so I'm pulling that from my plan.  My next big race is the Marquette Trail 50K on the shores of Lake Superior.

Monday: Run 2 mi. untimed.  It was already 80F with oppressive humidity.  The warm weather was nice for a couple days, but this run made me ready to get back to my chilly coast.  There was a lot of stopping to stretch and take photos.  It was easy and helped work out some stiffness.  This was my first run in a new pair of shoes, the Saucony Virrata.  Felt fine with calf sleeves on.

Tuesday: Rest and flying home.  Basically, it was a bunch of naps strung together.  That's the best way to fly, I seem to arrive at my destination so much faster. :)

Wednesday: Run 3 mi.  This was my second run in the Virrata.  My calves were angry with the zero-drop part.  I'll have to be a bit more conservative in getting used to these....or you know, not try them so soon after a marathon.
Strength: Legs, Core.

Thursday:  Rest!  Decided my sinus recovery wasn't going as it should and made a last-minute trip to the doctor.  Got more Prednisone.  It makes me ridiculously bloated but seems to be helping with the sinus headaches and ear pain.

Friday:  Run 3.75 mi. on the trails of Humboldt Redwoods (200-300 ft gain).  The run was an easy effort, focus on happy form and running tall.  It was the first run this week that truly felt easy.  The air was a bit chilly, my body really enjoyed that compared to the previous runs in Wisconsin.

Saturday: Run 12 trail miles. About 1,500 ft. gain.  This was more of a social run at an easy pace with friends.  Typically, I'm the slowest one in our group, but today I wasn't.  Running at someone else's pace was just what I needed for my first long run back.

Total Miles: 46.95

Notes:  Since Green Bay wasn't a full marathon effort, I don't feel too bad.  I think the heat had more lasting effects than 26 miles did.  The first part of the week, I didn't sweat much at all.  Now I'm back to my typical drenched self.  Until the Mt. Blanc trip, we will be running without a plan and based on mood.  :)

Saturday, May 25, 2013

A Humboldt Redwoods Weekend

Driving along the Avenue of the Giants, I felt a bubble of emotion rise inside of me.  In the flurry of excitement after my first marathon this year, I didn’t really have time to process what had happened here.  As we drove the marathon course to our campground that night, I’m realizing how much I’m still angry at myself for giving up.  Although I’ve been to the doctor twice for the same issue since that date and both of them assured me that the whole sinus/ear infection/not breathing well thing likely derailed me both physically and mentally on marathon day, I’m still a little disappointed how the day shook out.  Now I’m on a second mega dose of Prednisone and had my first snot rocket while running in over a month.  I can smell again.  My ears are still giving me trouble, but I’ve got five more days of this round to hopefully work out the symptoms.

Matt and I went for a short, easy run along the Bull Creek and Homestead Trails.  It led straight from our campground and through the largest Redwood trees in the park.  Every time I run here, it instantly improves my mood.  My breathing was calm, my form was strong.  No amount of road running ever feels as natural as the trails do here.
That night, we dined on quietly on leftover green curry chicken we brought from home and s’mores.  As families with children filtered into the campground for the long holiday weekend, Matt and I cozied up next to the fire and visited until well after the sun went down.  Even though I was away for just a week, it felt nice to reconnect without the distractions of home.


Saturday morning, we met Tanya and her friend Don for a run on the hillier trails of the park.  Ever since returning from Wisconsin, I find myself enjoying the cooler days more.  Fifty degrees and a light mist?  Yes please! 


You know you're back in Cali when Garmin elevation profiles are in 300 ft. increments.
This time we made a loop on the south trail along Bull Creek and then began the long climb up Grasshopper Road.  The sun appeared as we climbed skyward and the day began to heat up.  My first trickle of sweat came at mile 4; that is really unusual for me. 

Along the way, we stopped for some extra stretch and snack breaks.  I knew I wasn’t yet recovered from Green Bay, so I enjoyed the easy effort, despite all the climbing.  We finished the day by picnicking on Nut and Seed burgers, fresh fruit, and chocolate milk before returning home.  This is why I love trail running season.  It isn’t always about pace that determines a great run, it is the company and scenery.   Even though I don’t take much time off from running after road season, it is instantly refreshing to run just for fun again.  And you know, those Redwoods don’t suck either.

Thursday, May 23, 2013

Marathon Girls' Weekend

In making my decision to travel for the Green Bay Marathon, I knew I couldn’t handle a trip that placed 100% focus on the race. If things didn’t turn out as planned, I did not want to feel like I wasted any travel resources. I knew that a girls’ weekend with my mom and sister, Emily would make it just that.

Marathon course near mi 21 on Monday's run.
A few weeks ago, I drafted a blog post that I never published about missing Green Bay this year. I wrote about how it was fitting that my mom was running her first 5K in Green Bay instead of me. But perhaps things turned out the way they should have all along. I joined my mom for that first race.

Although I didn’t complete the entire 5K course (I jumped in for the Lambeau Field lap and then ducked out before the finish line), we picked up packets together and I cheered her on taking her photo along the course.

Mom's racing face.
Her back issues limit the amount she can run consistently so she walked the course, but she was one of the first walkers I saw. Her walking pace is faster than some runners and I have a tough time keeping up with her sometimes. We stopped for photos as we circled the field.

I was happy to share this moment with her. As we left the field and headed out of the stadium through the player tunnel, she stopped, held her hand to the wall and took a photo. “Aaron Rodgers germs,” she explained, “Just proof I got them in case I ever want to wash my hands again.” That experience alone was worth the $30 5K entry fee. I loved it.

That afternoon, my sister moved out from her apartment while I tried my best to stay off of my feet before the race. I watched my sister unwind from an anxious knot earlier in the week to realizing she was a college graduate on Saturday night.

Sunday afternoon after the marathon, we went out for a celebratory lunch and I took a nap at the hotel when they returned to Michigan to move Emily’s school stuff home.

Then I spent the day on Monday hanging with my little sis. She took me to Dairy Queen and we went swimsuit shopping. We need to have girl time more often.

Have you ever done a race with a family member?
This was my second.  I ran the 2007 Green Bay Half with my brother, Chris.  It was one of my favorite races ever.  Currently, he's getting in 5K shape because I'm dangerously close to beating his PR and being the fastest in our family.  :)  

Wednesday, May 22, 2013

Taper Weeks

Running and recovery between two marathons just 14 days apart was a little tricky.  I wanted the right balance.  Here's what I ended up doing:

Week 1: May 5-11
Total: 36.2 mi.

Week 2: May 12-18
Sunday: Atalanta's Victory Run 5 Mile, women's race.  Effort was higher than I'd have liked and I hadn't slept well.  7 mi total for the day.
Monday and Tuesday: Rest.
Wednesday: Run 4 mi.  @ 8:02/mi. Legs.  Jet lagged and a little bit too warm, this run was hard but fun.
Thursday: Run 2 mi on moderate feel. @8:09/mi.  Also did leg exercises and walked same 2 mi later.
Friday: Walk 2 mi with mom.
Saturday: Walk 2 mi with mom at 5K race.
Total:  19 mi.

Notes:
I haven't ever used a two week taper before, so I wasn't sure how this would feel, but I have to admit I enjoyed it.  Matt and I have traditionally tapered for three weeks, but felt stale during that third one.  Next time, we plan to taper for two and see what happens.

Since the last five weeks were essentially time off and Green Bay wasn't a full effort because of the weather, the marathon felt more like a training run effort and didn't destroy my legs like it could have.  I plan to take it easy for the rest of the week and get a few minor aches to calm and we'll head out for a short weekend of trail running in Humboldt Redwoods.  We don't have any official mileage or route plans, but I'll play it by feel and see what happens.

Tuesday, May 21, 2013

Cellcom Green Bay Marathon

The morning began with a flurry of excitement.  All three of our alarm clocks failed to wake us and I woke up rested to sunlight filling the room.  We rushed to get ready and I ate my breakfast on the road to the start line.  I don’t like being rushed and took a few moments in the start corral relaxing myself.  Deep breath, Karen.  You made it.  We had a moment of silence for the Boston Marathon victims and then we were off.  The first few miles felt warm and oppressive.  California has made me so much stronger with its consistent weather, but running in anything but those conditions is difficult without being acclimated. 

In Matt’s pep talk the night before, he talked about the forecast and although it looked eerily similar to the conditions that forced cancellation of last year’s event, he told me to go for my goal anyway.  “You’re really great at sweating, so you’ll be better acclimated than most anyway.”  It was almost 70F with 80% humidity at the 7am start.

I tried to run with the 3:35 pacer, but he took off at something like a 3:25 pace and dropped the entire group.  I found the group of people he had left behind, running closer to the right pace.  By mile 8, my legs felt hollow and my body was cold, covered in goosebumps and I felt overworked.  Before last year’s race, I did some research on signs of heat illness and how to adjust goals to finish safely.  I knew that if I kept up at the intensity level I was at, it would not be pretty.

As much as I didn’t want to give up the goal I feel like I’ve been chasing forever, I knew it was the right decision.  I know how to run smart races, unfortunately for today it was to slow down.  Then I moved onto a different goal: celebrating 10 years of running. 

My thoughts drifted to my beginnings as a runner in this beautiful little city.  How fortunate I was to have the opportunity to celebrate it in such a fitting way.  If 18 year old Karen were standing on the sidelines and she saw me run by, what would she think?  Would she believe that I’d be running twice as far and so much faster? 

At mile 11, the half and full courses split.  As usual, they had many signs and a man with a microphone on the scissor-lift giving verbal directions.  “Here’s your last chance, full marathoners!” he called out, letting us know that we could decide to run the half instead.

Shortly after that, two men called out to me.  “Hey Sweaty Runner Girl, you look about as wet as we do!”  I explained that I’d been really warm and dumped water all over me and it wasn’t all sweat.  Then he suggested something I hadn’t considered: carrying ice cubes in my hands to help me cool off.  My hands were swollen and burning so the ice cube idea sounded fantastic.  I stopped at the next aid station, the halfway point, and patiently waited while the volunteer brought me a cup of cubes from a cooler.  Half the cup went into my bra, as I’d done last year, and I split the last few cubes between both hands.  It immediately made a difference, I continued this for the remainder of the race.

I turned on my iPod at mile 15, just before we entered DePere.  From that point on, I ran easy and happy, with a huge grin on my face.  As we moved north along the Fox River Trail, I high fived little kids, laughed at the signs (“Smile if you’re not wearing any underwear” and “Naked portion begins here!”), as well as reactions of the people holding them.  I love how this marathon makes me feel so welcome, like every spectator is there for me personally.  I haven’t run a marathon yet that matches this hometown feel, but that might be skewed given my entirely biased opinion.

One of the biggest differences I noticed between this year and last year were the runner reactions.  Last year, the cancellation got ugly in a very public way.  The blame was rightfully placed with the individual runners.  Your personal safety is always your responsibility.  I think that was a big lesson many of these runners learned last year.  Many runners stopped to walk well before the halfway point, last year it was only those in medical tents.  Many more were walking or taking breaks in the shade from mile 16 onward.  Everyone can finish if they are smart, it seemed like most people were doing just that.  I saw only one ambulance the entire day.

The aid station shortly after mile 21 had a shower rigged up on a ladder.  I grabbed two Gatorades, a water and some ice and stood underneath it, watching other runners pass.  The icy water was incredible and salt washed from my dry skin.  “Mind if I join you?” another runner asked.  I agreed, joking with him about whether I should tell my husband about showering with another guy.  I continued on running and noticed how strong I felt.  Just as what happened last year, I learned what amount of water and ice I needed to keep feeling good and the second half felt the best.  My form felt strong and breathing calm.  I began passing people, reaffirming my decision to take it easy so early on.  I wasn’t paying for stubbornly adhering to my goal.  One of the aid stations handed me a ziplock bag of ice and I rubbed it on my arms and face as I ran along.  I refilled it every two miles and drizzled the water over my head when it melted.  It was as effective as the frozen sponges I had used in last year’s race.

At mile 21.5, I met my mom and sister.  I was already 15 minutes late for when I said I’d be there and they asked what happened.  “Too hot.  Can’t do it.”  I said.  As much as I wanted to BQ today, I think my mom wanted to be there to see me do it as much.  Of course she understood about the weather, but it made me a little sad.  “You’ll have to come spectate my next one then,” I suggested.

The remainder of the race, while other runners were fading, I picked it up a little bit.  Most spectators commented on my smile and how strong I looked.  I don’t usually get this in a marathon.  I’m usually a crumpled mess of grrrrrrrrrrrrrr.  The root beer aid station at mile 23 is always my favorite, a nice change from the usual Gatorade.  I always have to be sure they don’t hand me a beer there.

In the last ten miles, I passed nearly 200 people despite my prolonged aid station stops waiting for ice cubes.  In a race of about 1500 finishers, that is a lot.  Finally, we entered Lambeau Field.  The air conditioning was blowing through the player tunnel to the field and for the first time that day, it felt comfortable to run.  Emerging from the darkened tunnel onto the field, my happy grin turned to a full blown crazy person smile.  I don’t think I could possibly smile any bigger. 

I slowed to take the moment in, this race was awesome.  It far exceeded the expectations I had today.  I never gave up mentally and it was pure fun.  Since my next road marathon won’t be until after Boston registration closes, I will not be running Boston 2014.  I may feel differently in a few days when I process that fact, but for now I’m okay with it.  In seasons past, I’ve held back at my club’s small races for the sake of training for the marathon.  This year, I decided to race all of them.  Even though the marathon didn’t go as planned, I still had fantastic spring season.  Heck, I even won a race!  Eventually I will get nice weather to coincide with marathon day and I will surprise myself.  Until then, we’re moving on.  Trail running season begins this weekend.  I’m pretty excited about that.

4:00:39
9:11/mi.
F 25-29: 15/110
Overall: 400/1508 
(When I ran this race in 2010, I was 50th in my age group with a time 5 min. faster than that.  Sometimes when conditions are tough, the only measure of your performance is the placing.  I'm very happy with 15th.)

Friday, May 17, 2013

Green Bay and Goals

The first week of the taper was really tough for me, I constantly wondered if I'd be ready to take on another marathon.  Physically, I had a few aches and pains that were slow to subside.  My heart rate accelerated with slight inclines.  My last bad run was Atalanta on Sunday.
Wednesday was my first full day in Green Bay.  My sister was overwhelmed with preparing for the final week of her undergraduate career, so I spent my time making sure I disappeared.  I began my day after a wonderful ten hour sleep.  Walking outside of her apartment and into the sunshine, I was surprised that it was almost 70F already.  I ran along the crushed limestone path that I ran as a beginner runner, my freshman year of college.  Memories flooded back.  I fell in love with running all over again.  The first two miles felt effortless, but when I turned around after that, I was dizzy with dehydration and not used to the heat.  A wave of nausea crashed over me and instead of stopping to walk as I might have on other warm days, I decided to slow a little bit and let myself recover.  Walking was giving up.  The final mile was a bit windier and I cooled off. 
 
I thought back to that runner I was ten years ago, trotting slowly along these same trails.  If I had told her that I'd be here preparing for my tenth marathon, would she believe me?  This run was much warmer than Atalanta, but the pace felt easier and I enjoyed it a little bit more.  It still felt hard without being acclimated.  California made me realize that this route is pretty flat, but it sure has made me a wimp in anything over 60F, even worse in the sun.


That afternoon, I did some runner shopping, picking up some new shoes (Saucony Virrata)  and a couple pairs of running shorts.  As I drove around town, I recognized a few streets from the course.  Each provoked a different memory.  Even if the race doesn't turn out the way I want, I'm now confident I made the right decision to come back this year.  (Although if the weather sucks again this year, would be the third in a row, I might need a few years off to get over it.)

Thursday morning, I decided to try something new.  After being nauseated during Wednesday night's dinner (just after I took my PM antibiotic dose), an obvious solution to the nausea appeared:  Don't take the antibiotic until after the run.  I could also do this for race day.  It worked, no problems at all.  In fact, I really enjoyed it.  This was my favorite part of the arboretum that circles the UW-Green Bay campus, that one mile stretch from student housing, past the golf course to the Bay of Green Bay.  I walked the same route that afternoon to take some photos and show you how pretty it is.  I ran these miles at a moderate even effort, trying to pin down my starting pace for Sunday.  2 mi, 8:10/mi.

Usually I focus primarily on time goals when I approach a marathon, but I feel like I need to be realistic in case I'm not as recovered as I'd hoped.

Race plan:
1.  Don't give up.  Not an option this time. I will not allow myself to go easy because I ran a marathon two weeks ago.  If there's any emotion, I'm allowing myself to be good and pissed off that I let myself off the hook so easily last time.  My training has been consistent and I know how to run smart races, I just have to keep it together and go.  I've watched running movies on Netflix to get back into the racing mindset.  Mentally, I think my head is finally in the right place.

2.  I'm going to enjoy this marathon and celebrate that I'm back here in this special place running my 10th marathon on my 10 year running anniversary.  I'm getting a spectator plan for my mom and sister.  I'm hoping to find them around mile 13 and mile 21 (just outside our hotel this year!). 

3.  The time goal, the thing you're likely most curious about: under 3:35.  I don't want to get ahead of the 3:30 pacer and I will try not to let the 3:35 guy pass me before mile 20.  I'll see how the day goes from there.  The forecast is a little bit warm, but it is trending downward, so I hope it keeps going that way until it hits snow.  That's about the only thing I haven't run Green Bay in.


Thursday, May 16, 2013

Sinuses, Ears, and Nausea

Writing about my sinus issues has really gotten old.  There are only so many ways to eloquently convey how much it interferes with my life.  I don't usually mention issues until I'm on my way to recovering.  Honestly, if I were to write something about them while suffering it would just be a jumble of inappropriate four letter words. 

This week began with me feeling wrecked, even more so than I do crossing the finish line of any race.  Something felt off.  I spent the weekend with incredible sinus pressure that gave me a headache and my ears hurt.  It was disorienting and I had difficulty finding the right words to form complete sentences.  Monday morning couldn't come soon enough and thankfully my doctor was able to squeeze me in for an appointment. 

As she looked up my nose, I winced, same with her investigation of my ears.  "It doesn't seem like the nasal spray is working for you.  Your veins are huge and everything is really swollen," she explained, "How long have you felt this bad?"  I explained that it has been going on for almost two weeks, since a few days before the Avenue Marathon.  Since Matt complains of allergy symptoms once a year and did so those first few days, I figured I was having breakthrough symptoms.  Zoey, our cat, also has allergies and her most noticeable symptom is snoring, of which she did plenty marathon week.  I didn't think it was a sinus infection and ear infection or I would have gone in sooner.  There's always a fine line between going to the doctor unnecessarily and not soon enough.  I usually wait too long with my sinus issues.  The doctor seemed to think the infection alone caused the nausea I had during the race and explained my bad day.  That wasn't all, but I was certain it didn't help.  So she loaded me up with antibiotics and sent me home.

I spent all day Tuesday traveling.  I slept on the plane and the pressure dissipated enough overnight that flying didn't bother my sinuses one bit.  It was, however, replaced by nausea caused by the antibiotic. Even though one form of upset stomach has been replaced by another and I had two hours of sleep the night before, I definitely felt better.  I'm also taking a probiotic and eating lots of yogurt to combat the symptoms too.  I will also be delaying my marathon morning dose until after I cross the finish line.

If you have any more tricks to aid my angry gut, please let me know. :)

Monday, May 13, 2013

Atalanta's 5 Mi Race Report

The parking lot of the Arcata Co-op was nearly empty when I arrived.  Volunteers set up under a thick cloud of fog and drizzle.  It all felt like a hazy dream.  I haven’t been sleeping well lately, I am either too stuffed up to breathe deeply and wake myself up or my head pounds too heavily to fall asleep.  Either my allergy meds aren’t working anymore or I’ve got an ear/sinus infection.  Not exactly what I wanted to have happen going into this last taper week, but it meant I began the day half asleep and didn’t wake up until the race gun went off. 
Y. Kim, SRRC photo credit.

I’m not usually a fan of racing consecutive weekends, but I went into this one promising myself that I wouldn’t really race it, but run at goal marathon pace and see what it felt like, to gauge my recovery.  This was my first women only race and I admit I enjoyed the fuss they made a little bit.  There was a Zumba warmup, tulips when we crossed the finish line and free massages afterward.  The Humboldt Rollergirls were enthusiastic course monitors.  It was a little bit lonely on the course though.  Our running club is small enough as it is, so when you remove half of the field I normally run with; it feels like I’m running solo.  I was still partially asleep when I hit the first mile marker.  The number on my first split was a bit alarming and I tried to slow drastically.

Mile 1: 7:30.

Oops.  From there, it was difficult to let myself slow enough. It was not fun being passed, but I reasoned with myself that those people would have been ahead had I not dashed out ahead.  I never used to be competitive with others.  Until last year’s circuit, I always ran my own race and those around me never were a bother.  What I’m learning now is that it is hard to shut that competitive voice in my head out when I know I should be going slower.

Mile 2: 7:55.

We ran through the mist blanketing the pastureland.  Although there were others nearby, I felt as if I were running alone along the broken pavement road inside a cloud.  It was peaceful.

Mile 3: 8:05.

I hit the course’s only aid station and didn’t realize how dehydrated I was until the water hit my lips.  It felt like liquid heaven and I spent the first few seconds after it cursing myself for not turning around for more.  For the first time in the race, my body movements were fluid and awake.  Light and quick footfalls, I spent this mile checking for aches and pains.  My quads are still a little sore, but nothing major that won’t work itself out by next weekend.  After that glass of water, my stomach ached and I felt nauseous all over again, just as it had during the early miles of the Avenue last weekend.  I deliberately changed up my breakfast this morning to see if it was the problem.  I hope the nausea and dizziness are just part of the ear/sinus issue and it can be cleared up easily.  (My head and ears are throbbing right now as I’m writing this; I’m headed to the doctor today.)

Mile 4:  8:03.

As ridiculous as it sounds, I found myself headed for that dark place in my mind after the second 8:00 mile.  “If you can’t hold the pace today in a five mile race, you won’t be able to in a marathon, you wimp.  This should feel easy, but it doesn’t.”  Logically, I knew I still had one week left of recovery, but it was all too easy to become negative.  When I signed up for Green Bay, I promised myself that I would not let myself give up and that included the taper.  The positive voice in my head fought back today.  “You’re just going to take what comes and keep going.  This is a training run, no big deal.  Just slow it down a little if you need to, but everything is okay.”

Mile 5: 7:41.

Take that, negative thoughts. 
One of my best finish photos in a while! Y. Kim, SRRC photo.

39:10.
7:50/mi.
9/175 overall.
2nd in my age group. 

I won a pair of Sock Guy socks for my age group prize.  Tanya did too.  We joked that with our many matching race shirts and socks, now all we need is matching shorts and we could be twins!

The course is really flat and fast, so I’ll keep this in mind for a goal race next year.

Saturday, May 11, 2013

Last Week: May 5-11

Sunday: Avenue of the Giants Marathon.  Run 26.2 mi.

Monday:  Rest!  Massage and stretch.

Tuesday: Run 2 mi.  Stretch, A LOT.  Until this run, I wasn't sure if I had taken the race easy enough to run Green Bay too, but this felt really good so forward we go.

Wednesday:  Run 3.  First timed run since the marathon, moderate effort.

Thursday: Rest!
...and eat homemade danishes.

Friday:  Run 4, walk 1.  First 4 mi at 7:55/mi.  I started to feel tired just before the last mile and Matt's calves were cramping.  I didn't think it was important enough for our egos to finish out the last mile and undo our recovery, so we walked the last one.  We held hands and it was nice. :)  I had some cramping in my quads a few hours later, will be more aggressive with the stretching and foam rolling.

Saturday: Rest! 

TOTAL MILES: 36.2

Notes:  I can feel the recovery coming quickly and should be fine for Green Bay.  Next week I'll be working mostly on getting my head ready for the race.  Matt and I have been talking about a race plan and mental games a lot this week.  He thinks I should use the same race plan I had for the Avenue.  With the pancake flat course, it could work well.  Part of me wants to be conservative and just glue myself to the 3:35 pacer and maybe negative split if I've got more at the end instead of shooting for 3:30.

Do you have any suggestions?

Thursday, May 09, 2013

Simultaneous Taper and Recovery

Although I occasionally run long races in close succession, I have never run two road marathons back-to-back. After deciding to run the Green Bay Marathon, I wasn't sure how to proceed. 

My local marathon running guru, Lanore, offered up her recovery/taper plan when she ran Boston and Big Sur two weeks apart this spring.  Her only run was a 10K race, which she won.  Her plan seemed a little extreme to me, just thinking about it made my legs stiffen up.

Then I searched training plans and the only one I could find was from Hal Higdon.  He basically had an easy first week, with two runs of 3 miles each and a long run of 1-2 hrs. and then the usual final week. 

Other training ideas included only running goal pace for the entire taper and fewer miles, arguing that the body loses speed more quickly than it does endurance.

Since I didn't give a full effort at the Avenue and it was just a hard training run, I decided to take a compromise between the information I gathered.

Here's what I plan to do: 
I'll use the race to gauge effort on MRP and see if it's possible for Green Bay.

The non-running part of the taper:-Self Massage
-Eating and drinking well
-Lots of sleep
-Hanging with the hot tub

If you have any experience with a quick turnover between marathons, please feel free to offer advice on the taper and/or racing strategies.

Tuesday, May 07, 2013

Avenue of the Giants: The Ugly and Picking Myself Back Up.

Sometimes I feel like blogging is a double-edged sword.  I share a wonderful hobby with friends that I have and haven't met before.  We trade secrets, training ideas, and photos of really ugly feet.  But the hardest thing to do is admit defeat.  The feeling of disappointment in ourselves is compounded when we have to share the results publicly.  I'll never feel ashamed about the fact that it was a 3:51 marathon and twenty minutes slower than my goal, but I am angry with myself for giving up so easily.  That is something I have never let myself get away with doing.  I feel like I let you guys down when I fail too, not just myself.

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Soon after we returned home from the race, I quickly jumped online and brought up the Newport Marathon website.  I had emailed the race director earlier in the week and he told me registration closed on May 5, the day of the Avenue marathon.  Apparently that prompted a mad rush on registration and when I arrived on the page, I found this:

My heart sank.  GAME OVER.

I began looking for other races in the area and found nothing.  Then I had an idea, something I hadn't really considered given they were only two weeks apart.

During my first year as a runner, I trained for and completed my first race, the Cellcom Green Bay Half Marathon.  When I run this race, I feel like it is my hometown course.  It reminds me how far I've come as a runner and as an adult.  It was the first place I began living on my own, taking charge of my independence.  It was where I circled the arboretum trails on my way to becoming a distance runner. I didn't register this year because I thought I'd be too wrecked to feel good at all.   That was ten years ago.  If I were to run the Green Bay Marathon on May 19th it would be my 10th marathon on my 10 year anniversary in the city where I ran my first race. My mom is running first 5K here on May 18th.  My sister graduates from UW-Green Bay that same weekend. 

The last two years, marathon registration filled by March.  I clicked over to the website to see if that was the case this year.  This is what I found:

Matt was looking over my shoulder and shouted, "Do it!  This is a sign!"  When I clicked the registration button, I smiled for the first time that day.  This was meant to be.  One last shot at my goal before I hit trail season.

Normally, I wouldn't ever consider a race this close to my previous one.  I know that it could be a long shot to reach my 3:30 goal, but my main goal for this race is to finish without giving up.  I will take the anger I have at myself for that and turn it into running motivation.  Given the history I have with this race, I believe that alone will give me strength.  If there's anywhere I can run a good redemption marathon this spring, my best shot will be here, even if it is two weeks from now.

Until then, my primary focus is recovery.  I've already had an ice bath, massage, and regular dates with the hot tub and my foam roller.  The muscle soreness has mostly subsided and I went for a very easy and successful two mile run this morning.  There will be minimal speed or pace training.  I think that's my best shot at recovering well.

When I called my sister with the news and asked to stay with her during her final exam week, the enthusiasm in her voice reaffirmed my decision.  I will spend the week visiting her and skip a trip to the U.P. for now.  She even mentioned that she felt a little sad this spring when I told her I wasn't running the race.  Turns out, the Green Bay Marathon means just as much to my family as it does to me. :)

12 days until the race!

Monday, May 06, 2013

Avenue of the Giants Marathon Race Report




The first few miles felt slow and effortless, I had to remind myself to run slow up the first few hills.  These were the longest hills of the course, climbing the same 100 ft several times before topping out at the first turn around at just over 400 ft.  The climb is gradual and meanders along the Eel River at first, then dashes into the Redwood groves.  I imagined what my fellow runners were thinking.  Even though this wasn’t my first time through this stretch of the park, it always feels like it.  If described in one word: mesmerizing.  Stare into the trees, back at the road, repeat.  Danny planned to run with me for the first half of the race and then take off on his own pace to finish.  So far, we were the only ones chatting along the course.  Without spectators or wind to bring noise to the air, all we heard was footsteps; hundreds of feet moving in tandem.  Clap clap clap clap. 

I usually alternate Gatorade and water at the aid stations throughout a marathon course.  My first cup of water fell into my stomach like a grenade.  Since giving up coffee before runs, I’ve found myself with no stomachaches whatsoever.  It was just water, tummy, what the heck?  The cramping traveled to my back muscles and made climbing a bit less fun.

By the first aid station almost three miles in, we caught up to Jane.   Our conversation was light and floated along through the meandering forest as gently as our footsteps.  These first miles felt easy and relaxed.  Just after the first turn around, one quarter of the marathon, we picked up another runner, Scott, a college student from Corvallis.  This was his first marathon.  He hoped to break four hours, but judging by the ease and length of his sentences, it was clear he wasn’t running hard at all and would beat his goal.  It was fun running with a group, we joked that we were the 3:30 pacers.  I hoped to keep up the pace for the remainder of the marathon.  The distraction from running was motivating, we ran along as if we were just out for a training run, not a race.  The seriousness that sometimes accompanies road racers wasn’t noticeable, none of us jockeyed for position in front of the other, and we just ran in a tight enough pack to be able to hear the conversation. 

10 miles: 1:20:02.

About mile 10, they pulled away from me at an aid station.  For the first time in the race, I was alone with my thoughts.  I tried to remind myself that they were accelerating and it wasn’t me that was slowing.  According to my mile splits, I still was fine.  No big deal, except it was.  I missed the conversation pulling me along the road and suddenly my pace felt ten times harder.  I struggled to catch up as they cruised to halfway, when my first 7:40 mile appeared, I let them go.  As they disappeared around the corner, Danny slowed to run with me through the halfway as he planned. 

The last mile to the halfway point was downhill and I found I really needed it, but my legs twisted and wobbled.  I had almost rolled my ankle a couple of times already.  Since it was road training season, my stabilizing ligaments and muscles through my knees and ankles had become weak.  They were beginning to grow sore, especially at a road pace.  The can handle my trail pace, but that is several minutes per mile slower than this.  Top marathon speed and the terrain was no match for my legs.

13.1 mi: 1:45:11.

We reached the largest group of spectators on the entire course near the start/finish at halfway.  They cheered wildly, waving signs and giving high fives.  Then we crossed the Eel River Bridge and dropped into a quiet Redwood grove.  Here was where I began to crumble.  When we climbed the approach to the bridge over the freeway at about mile 15, a runner came up from behind.  “The website said this was an optical illusion, but it really is a hill,” he began, “I can’t wait until we hit this ‘illusion’ again at mile 25.”  Meh, at least the pavement is nice on this hill; I thought to myself and pulled ahead to stay in my own head.

By 15 miles, my legs had enough.  I had seriously underestimated the difficulty of the first half.  Each step strained muscles I wasn’t used to and my stride shortened a bit.  After my first mile over 9:00, I knew that not even the BQ was possible for the day.  My stomachache was still there, my legs hurt, and I hadn’t been eating enough creating this wonderful dizzy feeling that I couldn’t shake.  I thought about the backup race I had been considering all through training.  It was June 1 and pancake flat.  It could be a re-do, all too easy to give up now and try again later.  I usually hit a weak patch like this about 15-18 miles in on every marathon.  This where I usually turn on my ipod.  It suddenly transforms dark cloud, Grumpy Bear Karen into boom, dance PARTAY.  It usually keeps me happy and kicking strong until mile 23, then I can bargain with myself enough to finish strong.  The only kicking I was doing now was myself for forgetting it in the car on our scramble to the starting line.

And just like that, my mind had checked out.  I was going for Newport.  I sealed my fate with a nice walk break that only served to cramp my legs further, so I began running again, this time doubling up on the aid stations, determined to alleviate the dizziness.  I had a Gu with my water and chatted with volunteers.  I stopped to stretch, walked a little, and lingered at a couple aid stations.  It didn’t feel easy enough to be entirely enjoyable, but for the first time on the second half, at least I enjoyed the scenery.  As friends running the half marathon passed by in the other direction, they cheered me on.  It did lighten my mood a little.  My buddies are so supportive no matter how awful I look. If it weren’t for the deal with Paul and Relay for Life, I would have dropped instead of continuing on.

Awesome form, huh?
The final 10K seemed to drag on forever.  I found myself leapfrogging the walker half marathoners.  I had mentally given up and began beating myself up for it.  This feeling would linger the rest of the day, including the final step across the finish line, until eventually coming to a head as I sobbed on Matt’s shoulder that night.  Marathons are stupid, I’m pretty sure I don’t ever want to run another.  Boston is stupid. I probably should start running 5Ks instead.  Yeah, that sounds best. 

After a 2:06 second half, I finished in 3:51.  I wasn’t disappointed in the time.  Just eight minutes slower than my PR, it certainly could have been worse.  After I claimed my medal, Tanya was waiting at the finish line for me.  “I’ve been here waiting for you.  What happened, honey?” she asked as she gave my soaking wet clothes a hug.  I didn’t know what to say.  The last two marathon performances were blamed on the weather.  This one was all on me.

Side note: I’m fine about this race. Talked it out, cried a bit, and now I’m learning my lessons and moving on. Promise.