M4T W12 Results

I'm four weeks away from marathon #4!  Two long runs in six days time made this an interesting week.  I've done a ton of recovering and walking!  The pictures in this post were all taken during this morning's run. We fly home tonight and I'm looking forward to cool morning temps again.

You can go anywhere on Oahu, just take Tha Bus!

Sunday - Rest Day
Results:  Ran 14.67 miles in 2:47:56, 11:27 pace
The Brio Ice Cream 25k!
Followed that up with a walk to Les' company picnic and back - 2 miles.

Diamond Head

Monday - 4 miles easy (10:35 pace)
Results:  Rested
Walked 3.94 miles

Tuesday - Intervals - 10-11 miles
Results:  Walked 7.18 miles
I knew I wouldn't do my intervals this close after a race.  My legs were still feeling pretty sore.  I walked 3.4 miles first thing in the morning, then ended up wandering through the Waikiki strip for a while.

The Fountain at Kapiolani Park

Wednesday - 3 miles easy (10:35 pace)
Results:  Rested
We were up really late Tuesday night and I decided to sleep in.
Walked 2.03 miles

Thursday - 4 miles easy (10:35 pace)
Results:  Ran 3.12 miles in 33:43, 10:49 pace
I was ready for a run but wanted to take it a little easy with my long run planned for Friday.
Also walked 3.75 miles

The sunrises here...

Friday - Rest day
Results:  Ran 9.2 miles in 1:44:40, 11:23 pace.  Plus walked 2.8 miles for my cool down.
My legs felt so good this morning.  I started off really strong and had an average pace of 10:45 at the five mile mark.  My average heart rate was 149 and I knew I was working hard.  I stopped to top off my water about that time and started feeling nauseated again like I did during Sunday's race.  I ran/walked for the next couple of miles and noticed when my HR was under 140 I felt okay, but when it started climbing so did my symptoms.  I finally stopped my watched at 9.2 miles as I was really suffering.

After a little research, I think I may have been on the verge of heat exhaustion.  One type of heat exhaustion is salt depletion - signs include nausea and vomiting, muscle cramps, and dizziness.  I had both nausea and dizziness.  I probably didn't drink enough early on and even though I was taking Endurolytes, I must have needed more.  Heat exhaustion and heat stroke are not something to play around with, it is dangerous to vital organs so continuing on would not have been good.  I also know passing out in Waikiki would have been a really bad idea.

As soon as I got home, I ate a bunch of pretzels and drank a bunch of water.  Normally I would have a protein shake, but that didn't sound good at all, so I finished off the last of our Brio Ice Cream!  I figured I would benefit from all the nutrients provided.  I feel fine now and going home to cooler temps is sounding very appealing right now. 

According to Suunto, I spent 28 minutes at hard effort (127-144 bpm), 1:07:04 at very hard (145-162 bpm) and 1:36 at maximal (above 162 bpm.)  About 8 minutes at easy or moderate. I knew I was working hard.

Saturday - LSD 12 w/6@ tempo (10:35-10:50 pace)
Results:  I know I'll be resting.  Our flight is scheduled to land at LAX at 7:40 a.m. and I'll be a zombie all day.

Total planned miles 37
Actual:
Running 26.99
Walking 25.09
Total 52.08

Marathon Readiness Series

For a number of years BioAstin has sponsored the Marathon Readiness Series, preparing runners for the Honolulu Marathon. This is advertised as five great races increasing in distance, including:

Boca Hawaii -Norman Tamanaha 15K, August 9

Runner’s Hi 20K, September 6

Hokulani Bake Shop Brio Ice Cream 25k, October 4

HMSA 30k, October 25

Mizuno - Val Nolasco 1/2 Marathon, November 15

I love this idea and would definitely participate in the entire series if I was here full time. It would be a great addition to marathon training and make long runs much more interesting. The cost is $165 for all 5 races.  With many half marathons going for $65-$175 this is a steal!

Pros:

• For locals, this is a great way to progress through marathon training.
• Honolulu police department is out in force not just standing at intersections and directing traffic, but encouraging runners.  Aloha spirit at it's finest!
• The course was clearly marked.  Most times we had a full lane.
• Plenty of volunteers, plenty of water and Tailwind Nutrition sports drink. 
• Race registration for this single race was $35.  We received a bag instead of a t-shirt and I was fine with that.
• Ice cream at the finish line!  I'm working on a post about Brio Ice Cream.  It took a little while for my stomach to settle after the race, but once it did the ice cream was awesome.

Cons:

• Pre-race instructions were a little unclear.  This might have been because it was the third race in the series and most of the participants were local.
• I never saw the start line.  Probably something I missed in the pre-race instructions!
• The course was quite a bit short.  Because I was suppose to run 18-20 on Saturday, I had hoped for at least 15.5 at race conditions.  I did hear later that the course was changed because it use to run on the military base and they were no longer allowed to do so.
• I had one little issue with some walkers on the course.  A large group had gone out an hour earlier, so I started passing them.  Most of them were aware of their surroundings.  Unfortunately we were on a narrow part of the road and two walkers were taking up the entire "lane."  When I said, "On your left," one of the walkers replied, "Good for you."  Ha!  She obviously didn't know that I was trying to politely say, "Move out of the way!" 
• Only the top 3 in each age group received a medal.  I have mixed feelings about this and almost listed it in the pros, but I know a lot of people want that medal! I'm sure they do this to keep costs down.
• Post race food.  This might be a "me" problem, but I always want something salty - pretzels, crackers, etc., post race.  There were rolls, muffins, fruit, and ice cream, but nothing salty.  I was feeling a little nauseated and sweet definitely did not sound good.

 

All in all it was a great race and a great tune-up for me.  I would definitely do the full series if I lived here and was running the Honolulu Marathon.

All You Need is Love... and a Little Ice Cream (Brio Ice Cream 25k Race Report)

I have to confess that I am not a racer.  I have been running for nearly 20 years, probably started calling myself a runner 10 years ago, but have done a grand total of 5 races in that time - 3 marathons, 1 5k, and 1 25k!  My running started with the desire to lose weight and turned into something I really enjoy.  I love getting up in the morning and heading out, feeling my way, determining my course and distance at my own whim.  I don't mind running solo at all.  I finally decided to run my first marathon in 2012 and learned that I enjoy the entire training process as well.  Racing still makes me pretty nervous as thoughts like, "I hope I'm not last" or "what if I DNF?" float through my brain.

We got these canvas bags instead of shirts - they fit everyone perfectly!

The Brio Ice Cream 25k started at 5:30 yesterday morning.  They suggested arriving one hour early to get parking and pick up our timing chips.  Our condo is about 30 minutes from the start which meant leaving at 4:00.  So I set my alarm for 3:15 and was awake shortly before 3:00.   Big time butterflies in my stomach for this one. 

When we arrived a group of walkers was heading out.   Many people walk the Honolulu Marathon, so this was a training walk for them.  They were able to go out one hour early but would not be eligible for any awards.

Les took this sunrise picture while patiently waiting for me to finish!

I didn't get any pictures at the start - it was super dark and the park was only partially lit.  After a couple of stops in the bathroom, it was time to line up.  The race director gave some directions but I had a pretty big group of talkers behind me so I think I missed some important details.  The race started a little ways away from the park and we had to be quiet so the neighbors wouldn't complain.  I never saw an official mat to cross, but people started running so I knew we were off!

I did my best to just get into my own rhythm.  I kept my music off, just listening to the footsteps around me and my own breathing.  I felt like I was working really hard.  I didn't see the 1 mile marker but saw the 2 mile marker and realized my Suunto was a bit off.  Since I didn't know when to start it, I started it pretty late as I was only at 1.83 miles.

 

After 3 miles my pace was 10:21 and my average heart rate was 149.  It was a breezy 76 degrees and my body was really working.  The course had some rolling hills and I spent the majority of the race passing and being passed by the same 10-15 people.  I always feel a little better about myself when I see others taking a walk break!

Around the 7 mile mark my timing chip really started bugging me.  I've never seen one like this - it was basically an ankle bracelet that Velcroed on.  I stopped and switched it from my right leg to my left and switched it again at about the half marathon mark.  I didn't have any chaffing but was really concerned that I would get some.  I used Body Glide pretty much everywhere, including on my feet, and did not have any chaffing or blisters.

The day never got any warmer, but the heat definitely took a toll on my body and my pace.  I slowed some and took a walk break about every mile.  Some time around mile 10-12 I started feeling really nauseated.  I took little longer walk break and my stomach settled but I definitely wasn't feeling great.

The course seemed to get shorter as I went.  Around the mile 12 marker I noticed my distance was only 11.75 or so.  Not really sure what happened there, but my total distance ended up being 14.67.  After checking the official results, by calculating the distance based on my time and pace, the course was only 14.75 miles so whoever set the mile markers out was off a little bit and the race was not 25k as advertised.  (Should I be happy or sad about that?)

Official results:  14.75 miles in 2:50:35,  11:34 pace.  Good enough for 16/34 in my age group and 452/633.  Not great, but when I started thinking about how much heat affects pace, I actually felt really good about it.  It is NOT going to be 75 at the start of my marathon.  I'll be surprised if it is that warm at the finish!

Brio Ice Cream - the perfect way to start recovering!

And now for the really data geek stuff:
According to my Suunto, my PTE (Peak Training Effect) was 3.4 (Improving Training Effect)

My average heart rate was 148 with a max of 162.  Effort was broken down as follows:

44 seconds at moderate (109-126 bpm)
48:02 at hard (127-144 bpm)
2:00:49 at very hard (145-162 bpm)

My fastest mile was mile 2 at 10:04.  My slowest was mile 9 at 13:06 - this included the biggest hill of the  day with a little over 100' elevation gain.

Suunto recommended 100 hours of recovery time (that is Thursday!)  Interestingly, Suunto recommended 72 hours after my Crystal Lake plunge.  It recommended 120 hours after the Honolulu Marathon.  Yes, I worked hard!

Okay, this post is long enough.  More to come:  The Marathon Readiness Series and Brio Ice Cream Review (it was really good!)

Brio Ice Cream 25k Strategy

This weekend will be a new experience for me- running a 25k race.  The Brio Ice Cream 25k starts at 5:30 Sunday morning.  Yep, they start races early in Hawaii!  We'll have about an hour before sunrise.  The forecast:

It was showing 80% chance of rain a couple days ago, so this is an improvement.  I actually don't mind running in the rain here, it has a nice cooling effect.  There are some lumpy hills and one mean one around mile 8.

I've really tossed around a lot of ideas in my head of how to treat this.  Is it a race or a long training run?  Should I try to race it or run easy?  I finally Googled "tune up race for marathon" and found over 180,000 results.  Many agreed than a half marathon four to eight weeks prior to the marathon is a good idea. Here are some of the tips I found:

From Runner's World:  No single workout better prepares us for a goal race than a tune-up race.  Regina Joyce considers tune-up races to be critical for marathon preparation. "They're basically your measuring stick," she says. "Are you getting stronger? Are you getting faster? Are you ready?"

From Active.com: Tune-ups are typically about half the distance of a target race—a 5K before a 10K, for example, or a half-marathon before a marathon. They let you test out your pacing, mental strategy, fueling, hydration, and gear in conditions that ideally simulate what you'll face in your goal event. You can use them early in your training cycle to gauge your fitness and fine-tune your workouts, or closer to your big day as a final dress rehearsal. Either way, you'll reap the benefits.

From Running Competitor:  When it comes to fitness gains, there is no substitute for a hard race effort.  Tune-up events are a great way to gauge fitness and preparedness. 

But this article from Strength Running helped me the most:  Tune-up races are, at their simplest, practice races. One of their primary benefits is to provide you with an indicator of your current fitness level so you can see if your training needs to be adjusted or if you’re on track to reach your Peak Race goal.

Your performance will be slower (maybe a lot slower!) than your best. Here’s why:

• There’s no taper before a tune-up race
• You haven’t done specific workouts geared toward the shorter distance
• You’ll probably feel more tired than usual; you’re “training through” the tune-up
• Since it’s not a Peak Race, you don’t have the race mindset.

A sub-optimal performance at a tune-up race can seem discouraging at first, but take it with a grain of salt for the above reasons.

So... my strategy?  I don't want to hold back and run at my LSD pace.  I want to know where I am, but I'm going to do my best not to freak out if I am slower, knowing that I have not tapered at all. With that in mind, I'm not going to set a time goal.  At this point, I think it might have a negative affect that I don't need bouncing around in my head. I really want to finish strong with little left in the tank.  I will have five weeks to recover and be ready for my marathon.  More than anything I do not want to bonk or get injured!

And then I'll eat ice cream.

M4T W11

I'll be doing my long run on Sunday instead of Saturday this week.  The Brio Ice Cream 25k Race is on Sunday!  I might do something a little longer on Thursday or Friday, but I'm really excited about this race.

This is week 11 in training. After this week, race day will be five weeks away. 

Sunday - Rest Day

Monday - 4-6 miles easy (10:35 pace)

Tuesday - Intervals - 10x 400 7-8 miles

2 miles easy running
10x400 @ 1:56 pace with 200 easy run rec.
1-2 miles easy running
Wednesday - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 18-20 (10:35-10:50 pace)

Total planned miles 41

Acclimating

I'm always amazed when my body adjusts to a new environment.  We flew to Oahu on Sunday.  I was too jet lagged to move on Monday.  I got up to do intervals on Tuesday and thought I was going to pass out!  80 degrees with 70% humidity at 5:30 a.m.  Trying to run 800 meters in 4 minutes felt like the hardest thing I'd ever done.  I couldn't get my pace under 9 minutes a mile and finally cut it short.  I know all the guidelines about how much your pace can slow in heat, but I was disappointed that I felt like my legs could barely move.

I got up this morning with only 3 miles on the schedule.  I made a deal with my legs - just try to hit 10:35 (easy pace) for those 3 miles. I settled in to an easy pace.  Mile 1 - 10:11.  I was happily surprised with that.  Mile 2 - 9:51, mile 3 - 9:40.  3.1 miles in 30:45, 9:54 pace.  Where was that yesterday?

 

I have a race a week from Sunday - I plan to be fully acclimated by then.  And if not, I'll enjoy the scenery!

Did Somebody Say Ice Cream?

We'll be spending some time on Oahu late this month/early next month.  Since I ran the Honolulu Marathon last year I know lots of training routes.  There is also the BioAston Marathon Readiness Series.  I didn't get to do any of those races last year, our schedule never seem to coincide.  After I booked our current flights, I checked the race schedule:

Sign me up!  My plan for that weekend is 20 miles so I'll need to add a little, but racing 25k (15.5 miles) on the windward side of Oahu will be great.  Hawaiian runners are fast and fit.  There was a 20k this past Sunday and the winner of my age group (female 50-54) averaged 7:40 a mile!  I might finish in the top half if I can run my marathon goal pace, but there's always wind, sun and humidity to take into consideration.  No matter my results, it will be a great training run just 5 weeks before my actual race.  It's only $35 and when the sponsor's name includes ice cream, there's no reason not to!