Marathon Recovery, Week 3 Results

I got back on track this week!  Two good runs and two good rides.  I decided to go back to posting my weekly recaps on Saturdays - I just don't have time on Sunday.  So this week will be Monday through Saturday.

Monday:  Rest
Result:  Rested

Tuesday:  Four easy miles.
Result:  Rode 7.25 miles in 37:01, 11.8 mph ave speed

Wednesday:  Five miles.
Result:  Ran 5 miles in 53:17, 10:39 pace

Thursday: Four easy miles.
Result:  Rested

Friday:  Rest.
Result:  Rode 9.94 miles in 1:10:12, 8.5 mph ave speed
There is a big difference between riding on the road (see Tuesday's average speed) and riding on the trail (today's average speed)

Saturday: Run 60 minutes. No planned pace or distance.
Result:  6.08 miles in 1:03:41, 10:29 pace.
The plan was to run for an hour.  I wanted to run 6 miles in that hour.  I was at 5.68 miles when I crossed the one hour mark.  And I felt good doing it!

Miles this week
Running:  11:08
Cycling:  17:19
Total:  28.27

I just finished the first half of 2012.  My miles to date are:

Running:  690.90
Cycling:  184.15
Total:  875.05

This is significantly lower than previous years, but my goals for this year have been significantly different!  In the past, I've been all about the miles.  The more the merrier!  This year, I've been focused on quality miles ~ making every mile count, working on speed and endurance.

I'm Back!

Today, for the first time since I ran my marathon, I finally had some speed in my legs.  Last week's break ended up being a good thing.  I didn't break any records, but I really felt good.

5 miles in 53:17, 10:39 pace.  The good news was my last two miles were under 10 minutes each.

Mile 1 - 11:39
Mile 2- 11:28
Mile 3 - 11:04
Mile 4 - 9:04
Mile 5 - 9:59

Training for my next marathon starts in just a little over a month and I'm finally feeling ready.

Marathon Recovery, Week 3

I really will be following Hal Higdon's Marathon Recovery plan this week!  The complete details for this week are here.  I like this:  "It seems that all I've been saying for the last several days (and several weeks) is: "Take it easy! Take it easy!" Well, it's true. That's exactly what you should be doing."

Monday:  Rest

Tuesday:  Four easy miles.

Wednesday:  Five miles.

Thursday: Four easy miles.

Friday:  Rest.

Saturday: Run 60 minutes. No planned pace or distance.

Sunday: An hour of cross-training.

Marathon Recovery, Week 2 Results

On Monday I posted "I'll be following Hal Higdon's Marathon Recovery plan for the next couple of weeks."

What I actually did this week:  Nothing. Nada. Zip.  Zero.  Zilch.

I did not walk, run, ride, swim, stretch, or sweat in any way, shape or form.  We spent most of the week out of town.  I packed running gear, but did nothing with it.

How do I feel about this?  Actually, very good.  I needed the complete break and was ready to run again this morning.  5.46 miles in 1:02:11, 11:23 pace.  Not fast, but faster than I've been since my marathon.  My last half mile was a 9:18 pace.  And I'm ready for more this week.

Marathon Recovery, Week 2

I'll be following Hal Higdon's Marathon Recovery plan for the next couple of weeks.  I only wish I had found it sooner!  The complete details for this week are here.

Monday:  Rest

Tuesday: Three easy miles.

Wednesday:  Four miles.

Thursday: Three easy miles.

Friday:  Rest.

Saturday: Run 45-60 minutes. No planned pace or distance.

Sunday: An hour of cross-training.

Marathon Recovery Guide

I went out for a run this morning.  The first couple of miles were pretty good and then my legs started protesting!   My heart, lungs, and head were saying, "Go!  Run faster!  Come on!"  And my legs were saying, "Go on without me."

Since I plan on running when I'm an old lady, my objective is "Injury Free."  So as I alternated walking and running toward home, I tried to figure out if I was pushing it too soon post-marathon.  I went home and Googled "Post Marathon Training" and found a really helpful site by Hal Higdon that confirmed I was trying to do too much too soon.  You can read all about it here, but here are some highlights:

Generally, it takes a minimum of two to three weeks for the body to recover from the strain of running 26 miles 385 yards. Return too quickly and you increase your risk of injury. Some experts suggest resting one day for every mile you run in the marathon, thus 26 days of no hard running or racing! Others suggest one day for every kilometer, thus 42 days rest. Well, that might be waiting too long before resuming tough training. Often the determining factor is not how quickly your body recovers, but how quickly your mind recovers, since you temporarily will have lost your main training goal.

Wow!  26 days of no hard running.  I can't imagine.  I don't want to wait too long, but I also need to be patient and not go out too hard, too soon.

The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals. ~Hal Higdon

He gives a detailed plan for "Week Zero" - the week following a marathon.  I wish I would have had this last week!  The longest run last week should have been no more than 3 miles.   One week after the marathon, a 6 to 8 mile easy run would have been okay.

Now is the time to cross-train. Swim or bike if that is your pleasure, but it’s probably not a good idea to start some new exercise you haven’t been doing the previous 18 weeks. The best cross-training discipline for a recovering marathoner is simple walking. Don’t underestimate the value of this activity. Go at most 2-3 miles.

I admit, when I take walk breaks I feel disappointed in myself.  Why can't I run?  Where did the speed go?  I have definitely underestimated the value of walking.

This week is Post Marathon, Week 1.  The training plan for a Novice is what I need to follow.  Not because I am a novice runner, but I am definitely a novice marathoner!  It's a relief to know what I'm experiencing is normal and that I will be able to run fast again in the near future.

Here's an excellent tip from Week 2:

Once back with running, don't run too hard or too fast too soon. Dr. (Jack) Scaff recommends the 10 percent rule: No more than 10 percent of your total mileage can be spent in racing or speedwork. "After you've run a marathon, you need 260 miles of training before you enter your next event or start doing speedwork," he says. "For someone running 30 to 40 miles a week, that means six to eight weeks of recovery running. Someone used to higher mileage probably recovers sooner." 

Weekly Mileage Report

It seems strange to not have a weekly marathon training report.  Marathon training is over for now.  I could describe this week's activity in just about one sentence, "Ran a marathon, nothing else!"  That would cover most of the week, but here's the full report:

Sunday
26.23 miles in 4:53:33, 11:11 pace

Monday
Ouch!  Ouch!  Ouch!  My muscles were screaming.  Every step hurt and going up or down stairs was almost more than I could bear.

Tuesday
See Monday

Wednesday
2.48 miles in 44:52, 18:06 pace.
I was still hurting and for some reason thought getting out and walking would help.  It didn't.

Thursday
I finally started feeling better, but took the day off anyway.

Friday
4.63 miles in 26:32, 10.5 mph
I was on my bike for the first time in months!  Hello long lost friend.

Saturday
4.76 miles in 1:01:43, 12:59 pace
I was ready to run today.  My legs told me otherwise after about 2 miles.

Total for the week:
Running (jogging, walking and limping): 33.47
Cycling:  4.63
Total:  38.10

What's Next?

I've been blogging about running my first marathon since December.  Now it's behind me.  What should I do next?  Two conversations after I crossed the finish line have settled my next two goals...

Caroline told me she was so excited watching people cross the finish line.  I told her if she ever wanted to try a race, I would run it with her.  No matter the distance.  I know I would have loved having an experienced runner with me on Sunday.  So what did Caroline do as soon as she got home?  She signed up for a 5K!  Not just any old 5K, but a Susan G. Komen Race for the Cure on October 20th in Fresno.

I went online yesterday and registered!  I won't be pushing on a daily basis for donations, but of course this is a cause very near and dear to my heart.  I wrote this on my race page:

I recently completed my first full marathon.  26.2 miles.  It was tough, but I did it.  So why would I sign up to run a 5K?  Just a short 3.1 miles?

On April 27, 1990, I turned 26 years old.  On that same day, my Mom, Norma Fultz, was diagnosed with breast cancer.  She fought an 8 1/2 year battle with grace and dignity, determination and a smile.

Crossing the finish line of the Susan G. Komen Race for the Cure with a smile will be in memory of Mom and in honor of the many who are currently in the fight.

I didn't cry when I crossed the finish line of my marathon, but this 5K may be a bit emotional.  I'm thinking I need a special shirt for this one.  Not only is October Breast Cancer Awareness Month, it is also the month that we lost Mom.  The special shirt will require a large pocket for a large pack of tissue.


On our way home from the marathon, Les said, "Most people treat events like this one of two ways - never again or they're hooked.  Which are you?"  Well... I can't say never...

Because I'm registered for the Santa Barbara Marathon on November 10th!

I know!  I'm crazy!!!  I feel like I learned so much and I have a lot to improve upon!  I enjoyed the O2O Marathon, but I really feel like I can do better.  I have plans in mind already.  Anyone care to join me?

O2O Marathon Numbers

Here are the many numbers associated with my marathon:

4:53:33 - My finishing time
11:11 - Average pace

Split times
2:06:13, 9:38 pace - First half
2:47, 12:46 pace - Second half
Yeah, three minutes a mile slower.  Three minutes a mile!  That's not a slight change, that's going from running to jogging to walking (and at times, I felt like crawling!) Les and I looked at my 22 mile training run and the stats were very similar.  I started out fast and strong, but didn't have the stamina for that long of a distance. So that's something I need to work on for next time.  (Yes, I'm already thinking about a next time.)

8:30 - pace of my fastest mile, mile #2
13:49 - pace of my slowest mile, mile #25

707 - my place out of 810 finishers.  The marathon sold out at 1,000 - I'm not sure how many didn't show up and how many DNF'd (Did Not Finish)

115 - my place out of 132 in the Women 40-49 age group

2:30:16 - Overall finisher's time

143 - Average HR
170 - Max HR

2495 - Calories Burned

2 - Number of blisters - one on each foot.

0 - Number of toenails lost.  Remember the one I thought I was losing?  Didn't happen.  I ended up having a blister beneath the toenail.  I was able to pop it and save the toenail.

2 - Number of post marathon rest days.  I got up and went for a 2 1/2 mile walk this morning.  While I don't have any injuries, my muscles are still sore.

Lessons learned and memories made - too many to count!

Contest Winner

I was suppose to announce this yesterday!  Thank you to all three of you who guessed my finishing time.  I wish I could have beat those guesses, but I finished and that's what really mattered!

Congratulations, Nonny K!  Look for your $25 Amazon gift card soon.

Ojai to Ocean Marathon Recap

This will probably be the first of many recaps, but here goes!

As I mentioned, Les and I spent the weekend in Ojai.  He rode 130 miles on his bike on Saturday, while I stayed off my feet as much as possible.  This was made relatively simple, because we stayed in the lovely Casa Ojai and the room was very inviting.  I was able to take about a 2 hour nap!

We went to Papa Lennon's for dinner Saturday night.  We split a Hawaiian pizza and Les also had spaghetti and meatballs.  After 8 hours of pedaling, he could pretty much have whatever he wanted!

I actually slept pretty good Saturday night.  We were lights out around 9:00 and I slept straight through until about 3:00 - six hours is pretty good the night before a big event and I felt well rested.  We headed to the starting line around 5:20 and just wandered around for a little while.  It was one mass start and of course there were people that were a little rude, but for the most part people were nice.  Many were just in their own zones.  I had a bit of nervous energy, but I was ready to go.

At some point, I lost Les.  He made his way to the starting line and snapped a picture of the fast folks.  The overall finisher was Jay Thompson who finished in 2:30:16.  Almost twice as fast as me!!

I jumped in with the 3:55 pace group.  I thought if I could hang with them for a while I might be able to hit the 4 hour mark.  In retrospect, it was my biggest mistake!  They took off so fast!  My first three miles were - 8:56, 8:31 and 8:59.  This was such a rookie move!  I knew not to go out too fast, but I did it anyway!  I should have started with a slower group and saved something for the later miles.  This really cost me.  But I was happy when we took off!

The first six miles were a loop in Ojai that took us right past the starting line.  Les was there cheering me on!  At that point, I was running a 9:20 pace and still feeling good.  Check out that calf!  I've always kinda hated my calves because they're big, but they get me where I'm going!

At mile 7 we hit the bike path and headed for the ocean!  All downhill from here... not really, but that's the claim!  Les leap frogged a few times and snagged a few more pictures.

Mile 8:

Mile 9:

This is either my game face or my pain face...

Mile 13 - halfway there!  I ran my first half in 2:06.  Man!  If only I could have kept that pace.  It was right after the 13 mile mark that my pace began to slow.  Mile 15 was 13:18, but that included a restroom break.  I had to keep my Garmin running because the race clock doesn't stop!

I didn't see Les again until the finish line.  My second half was significantly slower, with many walk breaks.  I always ran part of every mile, but the walking increased.  The weather was perfect, a marine layer the entire day.

Somewhere around the 18 mile mark I took a quick assessment.  My legs were definitely fatiguing, but I did not have any pain in either knee!  I was so relieved when I realized I could finish without any injuries.

They do a cruel thing at about mile 21.  You run right by the expo.  Oh the temptation!  Cut through some back roads and you're at the finish line.  But no, I had 5.2 more miles to go.

When I crossed the 22 mile mark, I was in new territory.  I kept running, walking, running, walking.  The cheerleaders and volunteers were so great.  Clapping no matter what I was doing.  The guy with the cowbell and the girls with the cookies.  I needed every encouraging word!

Then... then I saw it... THE FINISH LINE!!

I don't know where the extra burst of energy came from, but it was there.  Check out this sequence as I catch the two fellas running together, one in a red shirt...

and I pass them...

and sprint across the finish line, with them far in my rear view mirror!  I honestly didn't even see them.  All I saw was the finish line!

Oh the elation!!  Les was there with a huge hug.  Then Caroline and her husband, Bob, who came all the way from Fresno, just to see me cross the finish line!  I could not stop smiling!!  I didn't care about my finishing time - I finished and that was enough!

I am now the proud owner of a marathon finisher's medal.  It's mine.  All mine!

Stats and more tomorrow!

4:53:33

 I FINISHED!!!  I AM A MARATHONER!!

I have so much to say, it will probably take all week! My body needs a nap, but my brain is still processing at lightning speed.  I felt like singing when I saw that finish line!

The Voices in My Head

It started last night after I picked up my packet...

What in the world are you thinking?
Ummm...
26.2 miles!  That's a long way.
Well, yeah, but...
What makes you think you can finish this?
I've been training for it?
Yeah, and how fast have you been?
Fast enough...
What if you bonk?

It was enough to give me heartburn! And lose a lot of sleep last night.  I turned the voice of Negative Nancy off.  Here is what I know:

I have trained for 17 weeks to finish this marathon.
I know it will be hard.
26.2 miles is a long way.
But I have run 18 miles.  I have run 20 miles.  I have run 22 miles.  I have run over 600 miles since the first of the year.
I have gone through two pairs of shoes and the ones I'm wearing have about 30 miles on them.  Enough to be comfortable, but not worn out.
I trust my fueling strategy because it is what I have done for over 600 miles.
I am not trying to beat anyone.
The only medal I'm trying to get is my finisher's medal.
Yes, I want to run my best and finish in under 4 hours, but if I don't it's not the end of the world. 
I will finish.

This is my final post until after the race.  Don't forget to enter the contest to guess my marathon finishing time... because I AM going to finish.

My Gear

We picked up our packets last night.  Mine was in Ventura and Les' was in Ojai.  There is not a staggered start in the morning, so 1000 runners will all head out together at 6:00 a.m.  I'm going to try to start with a pace group if I can find them!

Les is already out on the road - 125 miles of pedaling for him today.  Kinda makes my 26.2 sound easy...

So here is all my gear for tomorrow, please ignore the lovely hotel green comforter:

Shoes
Socks
Jersey
Arm Covers
Skort
Garmin
HR Monitor
iPod shuffle
Bib number
Timing chip
Sunglasses

Not pictured:
Hammer Gel
Perpetuem
Endurolytes
Water bottle

Shew!  It takes a lot to cross the finish line!

Final words from TrainingPeaks:

Good luck! When the starting gun goes off, try to hold back for the first few miles before settling in to your goal race pace. You can use the energy you save early to surge in the final miles.

Be sure to walk and stretch immediately after you finish to reduce soreness and stiffness in the days to come. Afterward, ice your legs and put your feet up. Be sure to celebrate your big accomplishment!

Don't forget to enter the contest to guess my marathon finishing time!

MT W17 Results

My final week of training is OVER!!!  6:00 a.m. tomorrow is Marathon Time!  I'm ready.  I'm ready.  I'm ready.

Here are the results of this week, minus tomorrow's marathon:

Sunday:  Rest Day
Result: Rested

Monday: 3 Miles Easy (Pace 10:04)
Result:  3.19 miles in 31:13, 9:48 pace
It's hard to get up to speed in such a short distance, but I did it!

Tuesday:  5 Miles w/3 Miles @ Tempo
Result: 5.05 miles in 56:13, 11:08 pace
My knee was hurting the first few miles, so I couldn't get up to tempo.  During my last 2 miles, I did 2-800 meter speed intervals of 4:02 and 3:48.

Wednesday:  Rest
Result: Rest days are great!

Thursday: 5 Miles Easy (Pace 10:04)
Result:  5.02 miles in 52:22, 10:28 pace
I felt so good today!  My pace was hindered by some hills in the first two miles, but I wasn't really worried about it.  I saw my pace in the 8:40 range but didn't want to stay there too long either.

Friday:  Rest
Result:  The final rest day!!

Saturday: 3 Miles Easy (Pace 10:04)
Result:  3.03 miles in 28:54, 9:32 pace
We are in Ojai.  The roads are so flat!  What a difference.  I did an out and back.  When my Garmin hit 1.5 miles, I turned around.  My pace at the 1.5 mile mark was 9:52. With just a slight downhill, I shaved 20 seconds a mile off my average in just 1.5 miles.  TrainingPeaks said this run is for the mind, not the body.  It's just to run off some nervous energy... exactly what I needed! 

Total planned miles:  16
Total miles run:  16.29

Don't forget to enter the contest to guess my marathon finishing time!

Weather Report

The weather is looking really good for this weekend!

Starting in Ojai at 6:00 a.m.:

6 AM

58^°

Mostly Sunny

7 AM

62^°

Mostly Sunny

8 AM

65^°

Mostly Sunny

At some point, I'll be running to and finishing in Ventura:

9 AM

62^°

Mostly Cloudy

10 AM

65^°

Mostly Cloudy

Yes, running towards the ocean is a good thing!

Don't forget to enter the contest to guess my marathon finishing time!