When It's Pouring Rain

This quote was in my email box today:

When it’s pouring rain and you’re bowling along through the wet, there’s satisfaction in knowing you’re out there and the others aren’t.

~ Peter Snell 

I have run in the rain many times here on Oahu, but the most memorable was with over 20,000 others during the 2014 Honolulu Marathon!  A quote from that post, "For the record - running in the rain is fun for about 2 miles."

What's the longest rain run you have ever done?

Monday Motivation

Today's motivation comes from the great John Wooden:

The athlete who says that something cannot be done should never interrupt the one who is doing it.

Never let the doubters stand in your way!

To Interval or Not to Interval. Plus, I Get to Run, And Why

While we were finishing up our stay in Hawaii last week one thing I was really looking forward to was coming home to cooler temps.  I kept seeing low 60s in the morning.  That's pretty much perfect.  I got up this morning and checked my weather app:

Oh wait!  That's Honolulu... we're home in Simi Valley now:

This is a cruel trick of Mother Nature!  California hasn't gotten the memo that it's Fall now.  The highs have been in the 90s everyday since we got home and this morning was the warmest yet.  My schedule was intervals.  Mile repeats.  I was ready mentally until I saw the temperature.  That was warmer than last Friday when I started getting heat exhaustion.  I knew it would be a mile by mile decision.  I did my 2 mile warm up then hit the lap button to start running my first interval.  I started pushing the pace and felt okay for about a half mile when my heart rate started ramping up and I started feeling nauseated, again.  I'm really trying to be smart without being a major wimp, so I backed off and just ran easy for 7 miles.  I had water with me, but I think my body is sending early warning signals at this point.

This was a tough decision for me.  I really wanted to see improvement.  I wanted to feel like I was flying again.  But 79 degrees is not the day to find out if heat training has helped.  I got home to an email from MapMyFitness.com.  "6 Highly Effective Habits of a Consistent Runner."  It was exactly what I needed!  Point number one was on point:

1. Listen to your body.
Tweaks, niggles, whatever you want to call them … if your body is warning you that something may be off, don’t ignore it. Often times, when runners fear missing out on training, they’ll run through the pain, which, unless they are some sort of genetic freak, will almost always lead to injury. I prefer to take the cautious route and give any issues time to heal before I hit the road again.
By now, I know my body well enough to decipher between a serious threat and a minor issue. But even so, I’m not hesitant to tend to the sore area for a few days, cross-train, foam roll, get a massage. Sitting out of a workout or two can be frustrating, yes, but it’s a far better option than being forced on the sidelines for months further down the road.

So I'm not the only one who is cautious?  This was written by longtime runner and triathlete, Sarah Wassner Flynn.  I've DNF'd my share of training runs but I've never had a long term injury or stress fracture.  (Knocking on wood here!)  I need to remember this when I'm feeling like a wimp and realize that maybe I'm being smart instead.

One of the many thoughts going through my mind while I was running was, "I get to run."  Running isn't my job, I won't lose a paycheck because I didn't do today's intervals.  PRs and medals are cool, but running is much more than that to me...

On April 27, 1990, I celebrated my 26th birthday (I'll save you the math and tell you I'm 51 now.)  On that same day my Mom was diagnosed with breast cancer.  She was 50.  She fought an 8 1/2 year battle and we lost her on October 10, 1998.  My mom gave birth to four children in five years.  She loved her family and put taking care of us ahead of herself.  She struggled with obesity for years and lived a sedentary lifestyle.  I started running about a year before we lost her.  I knew that the odds for me were stacked because of Mom's breast cancer, but I also knew a healthy life style could make a difference.  (I've had annual mammograms since my 30s and they've always been fine.)

Mom's High School Band picture in 1956

I thought a lot about my Mom during this morning's run.  It's been 17 years and I always think about her even more during Breast Cancer Awareness month.  I may never win any races, there are plenty of people who are faster than me, but I still get to run and my number one "why" is for my health.  I'm dedicating the rest of my runs this month to her memory.  She's totally bald in the picture below, wearing a hat that said, "Another Bad Hair Day!"  She never let cancer take away her sense of humor.

What's your "Why" for running?  
Do you run through pain or are you on the cautious side?

Goal Setting

In just a little under 5 weeks I will start training for my 3rd marathon - the Honolulu Marathon.  In the meantime, I'm working on getting my focus back.  I've been pretty directionless for quite some time and my pace shows it.  I've set three goals:

1.  Run a sub one hour 10k
I have never focused on the 10k distance.  6.2 miles in under an hour seemed pretty daunting when I mentioned it to Les last week.  This morning I got up and ran my first focused 10k in 1:00:59!  I need to shave one measly minute off, about 10 seconds a mile.  I have to admit, it was SO hard to keep pressing.  I think I took 2 walk breaks, then stopped once because my key fell out of my pocket.  Otherwise, I kept pushing hard.  This is definitely doable!

2.  Work on Endurance
On Saturday I ran my first half marathon since August 2013.  I've been doing lots of shorter runs, but no long distances.  I was pretty pleased with the results - I wasn't fast, but that wasn't in the plan.  I'll be spending most of my Saturdays doing long runs once again.

3.  Ride My Mountain Bike to the First Summit, then the Top
This is obviously not running related, but definitely fitness.  Our trail has two high points.  We call the first "Sunshine Mountain" because the last half mile is directly into the sun.  This is about 5 miles up the trail with some very steep parts.  The very top is called "Seashells" and it's ridiculously hard!  I've done it, but it's been more than two years.  Last week I made it about half way up Sunshine, further than I've gone in well over a year.

My plan to accomplish these goals is:

Long Run Saturdays - I won't add any more distance until I'm in full on marathon training.
Easy Spin Sundays - I did this on Sunday and my legs felt great
Mondays - Rest Day
10k Tuesdays - run my 10k route (the same one each time) on Tuesday morning.
Trail Run Wednesdays - I like the challenge, but I also like how easy running on dirt is on my joints.
Trail Ride Thursdays - keep going higher
Friday - Rest Day

Happy National Running Day!

My plan did not include a run this morning, but since it is National Running Day I talked Les into a short run.  It was a recovery run for me - I ran the trail again yesterday and had my best time ever - 11:30 average for 7 miles with over 700' of climbing.

I love this story about Harriette Thompson.  She ran the San Diego Marathon on Sunday in 7:07:42.  She is 91!!  She ran her first marathon when she was 76 proving it's never too late to start running!  “We’re seeing more and more people of all ages entering marathons as they discover that running is something that can keep you fit for a lifetime,” said Tish Hamilton, the executive editor of Runner’s World.  Harriette just finished nine rounds of radiation on her legs for cancer treatment.  She's also raised over $90,000 for the Leukemia and Lymphoma Society’s Team in Training.

Harriette Thompson with Meb Keflezighi, the winner of this year's Boston Marathon

Did you run today?

Strava Challenges and Finishing 2013 on a Strong Note

For the past year or so I have kept track of my activity on Strava.  It's fun to see how I measure up against others and previous runs that I have done.  When I've had a great run, I'm curious to see if I've earned a PR or top 10 spot on segments along the way.

Strava also has "Challenges" that users can sign up for.  They have monthly distance challenges, along with a variety of others.  I signed up for October's "Turn Up the Heat" Challenge - this was to see how many miles runners could reach in the month of October.  17,322 participants ran a total of 944,916 miles!  I ran just over 120 miles and ranked 1,782 - just out of the top 10%.   There were 3,102 female participants and I ranked 182nd - top 6%!  It's all in fun and the only awards are these little badges on your Strava page:

I'm not sure why Strava uses kilometers, although they do add up more quickly!  I've signed up for November's "Find Your Way" with the goal of capturing all five awards for a total of 200 kilometers, about 125 miles.  That means about 31 miles a week. I plan to do the same for December to finish what has been a challenging year on a strong note!

Looking for a motivating way to finish 2013?  DVF (Daily Vitamin Fitness) is having a Holiday Virtual 5K Race Series - on Thanksgiving, Christmas and New Years Day. I'm planning on participating in those as well.  You have to run them on the actual holiday, and do all three to qualify for prize drawings, but I think I can make it work this year. 

How are you going to finish 2013?

Running the Tour de France

Yesterday Les sent me a link to a story "American woman plans on running entire Tour de France route."  Virginia native Zoe Romano is running the 2,000-mile course in nine weeks.  2,000 miles on foot, in nine weeks!  Absolutely amazing!

The Tour de France has certainly been tainted by recent doping revelations, but it is still a grueling race.  Drugs or no drugs, each cyclist must complete each course, each day, within a certain time limit.  By the end of three weeks, they all look gaunt and exhausted.

Now along comes 26 year old Zoe and she's showing the boys how it's really done ~ on foot!  She started on May 18th and is averaging 30 miles a day!    She's already run over 1,000 miles, including up the famed Mont Ventoux with its 7.5% grade.  She's run in pouring rain.  And she's blogging about it here.

This is not her first time going an ultra long distance. In 2011, she completed a run across the continental United States, becoming the first woman to ever do so.  This time she is raising money for the World Pediatric Project (WPP), an international humanitarian organization that provides access to surgical and diagnostic medical care for children in Central America and the Caribbean.  The website (here) gives all the details.

All I can say is WOW!

Time for a Plan

For the past many months my running has been sub-par.  I've run, I've even run a couple half marathons, but I've run without a plan.  Why does that matter?  When I don't have a plan and I miss a day, it's not a big deal.  I didn't miss a "planned" run.  This lack of a plan has resulted in very low mileage for this year.

 

I do have valid reasons for much of this.  In September, my Dad went into the hospital.  In October, Les lost his job.  In November, I ran the Santa Barbara marathon very unprepared.  I had followed a training plan, but missed many long runs.  Since then, I've had a lot of obstacles, but it's time for a change!

Starting on Sunday, I will be following my marathon training plan again.  No, I am not signed up for a marathon and I don't plan on running anything longer than a half marathon (13.1)  But I know I benefited from focused daily runs - easy, hills, tempo, strides, marathon pace, and long runs.  I will still need to be flexible when we are traveling, but I always know enough days in advance to move my rest day around if necessary.

I still remember crossing the finish line of my first marathon.  The sense of accomplishment was amazing!  It's time to feel amazing again!

This Morning's Run

At the top of the final Diamond Head climb

 I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength.

~ Ryan Hall

The above quote was in my inbox this morning.  Perfect, since I had taken the last two days off from running!  Those rest days paid off - I had a fabulous run this morning.  I think I'm slowly adjusting to flat, warm and humid running.  I cranked the iPod and ran:

Mile 1:  12:10  (this included 3 minutes of warmup walking before I started running)
Mile 2:  10:29
Mile 3:  10:52
Mile 4:  10:10
Mile 5:  9:55
Mile 6:  9:51
Mile 7:  10:26
Mile 8:  10:03
Mile 9:  10:17

9.02 miles in 1:34:29, 10:29 pace
Ave HR 150
Max HR 164
Calories burned 912

With views like this, who wouldn't want to run?

This Week

Our view yesterday morning

It's been a busy, busy week!  We bought a car on Sunday, but I have determined not to drive it unless the trip is over 5 miles.  That means I'm still walking to the grocery store and the zoo and the bike store and...

This is my highest mileage week this year!  Keeping track of all the walking I'm doing is really making a difference.  I've started a new game when I'm out walking.  I look ahead and find the next person on the sidewalk who is also walking, then I pick up my pace to see how long it takes to pass them.  This really helps me to focus, otherwise I just get slower and slower!  It works!

Sunday - Rested
It was pouring, plus we had scheduled to meet the seller of a 2002 Saturn at 9:00.  We ended up buying it - our second Saturn!

Monday - Ran 5.04 in 1:06:19, 13:10 pace.
I was experiencing a lot of knee pain so did quite a bit of walking.
Also walked to the bike shop - 5 miles.

Tuesday - Walked 6 miles.
Here, there, and everywhere!

Wednesday - Ran 9.10 miles in 1:39:56, 10:59 pace
I wore different shoes and my knee was much better!  I ran around Diamond Head going counterclockwise, I think this direction is much tougher.
I also did a ton of walking this day!  I dropped our car off to be detailed, then walked to Don Quijote's (groceries) and home.  Later, I walked back to pick up the car.  Total walked 5.3 miles.

Thursday - Walked 6.8 miles
A trip to the zoo and some wandering in Waikiki.  Special treat at the zoo was watching three lion cubs.  They are 3 months old and have only been on exhibit a couple of weeks.

Friday - Walked 3 miles
Met Les for lunch, then took another trip to Don Q's.

Saturday - Ran 9.02 miles in 1:37:54, 10:52 pace.
Another trip around Diamond Head, this time I went clockwise.  It's tough, just not quite as tough as counterclockwise.
Also walked to AMFM (Ala Moana Farmer's Market)  2 miles.

Totals
Running:  23.15
Walking:  28.10
Total:  51.25

Slump Buster

View from the mountain side of Diamond Head

You know the best way to get out of a running slump?  RUN!  That's what I did this morning.  I wore my iPod and listened to upbeat and uplifting tunes.  It kept my mind occupied and I think that really helped!  I did my new favorite route - around Diamond Head - with a little bonus run part way into the crater.

View from the Crater Road

There is a Strava segment called Pokapahu Climb.  It is the road into Diamond Head Crater.  It is 3/10th of a mile with an average grade of 15.2%!  I really didn't push myself on it today, I was just trying to find my way and I still captured 9th overall of women.  I'll be hitting that again to see how high up I can climb in the rankings!

When I got to this tunnel, I turned around and headed back out of the park and finished my loop.  I can't believe I caught this surfer with my iPhone!

View from the Ocean side

About halfway around the crater, I passed a couple.  As we exchanged "good mornings" the man said, "You're the best dressed runner I've ever seen."  Thanks, sir, you made my day!

9.3 miles in 1:46:08, 11:25 pace
Ave HR 147
Max HR 165
Calories burned 880

Running and Relaxation

I received this quote the other day from Runner's World:

Running is a form of relaxation. 
That's one of the curiosities of life - that such a high-energy activity could be so relaxing.  
~Lee C. Bollinger, President of Columbia University 

Do you ever feel that way?  You're out running, pushing hard, but you feel yourself relax.  I think running is a great stress reliever!  I've laughed, cried, problem solved, and prayed all while out on a good run.  I can't run away from problems, but I've come home lighter and happier by running my problems away!

Determination

I really like this quote!  Great things don't happen by accident.  Crossing the finish line, whether it's your first 5K or your 20th marathon, takes a lot of determination. And brings a lot of satisfaction.

I had a great run this morning.  I didn't have a plan, I just got up and ran.  My legs felt strong.

7.02 miles in 1:22:37, 11:46 pace
Ave HR 146
Max HR 166
Calories burned 687
Elevation gained 793 feet

Being consistent, even through the final month of 2012, will take a lot of determination.  I'm going to do it, how about you?

Coming Back for More

I love this quote by Dathan Ritzenhein:

The marathon has so many elements to prepare for. I think that is one reason I always want to come back for more. There is always something to change in your preparation and I am still trying to discover what I am capable of.  I guess I just love the challenge.

Dathan is the American 5K record holder.  His half marathon time is 60 minutes and his full is 2 hours and 10 minutes.

I really didn't know how I would feel about running a marathon.  But after running two, this quote just sums it up.  There is always something to change and I'm actually amazed at what I am capable of.  No, I haven't run a sub 4 hour marathon, but I have finished and learned a lot along the way.  I don't have another race planned yet, but I feel sure there are more marathons in my future.

My recovery is going well.  I took Sunday and Monday off, walked on Tuesday, rode my bike yesterday and finally tried a little running today.  I use the word "running" quite loosely, since I did a combination of walking and really slow jogging, also known as wogging.  I have a little soreness, but it's only noticeable when I try to run.

Marathon for Sandy Relief

Strava has a variety of challenges going at any given time.   More seem to be cycling related so I don't check the challenges page very often.  Today I found Marathon for Sandy Relief:

Despite devastating setbacks, New York City and the Strava Run community share a commonality of rising to the occasion, regardless of circumstances. If you're up for the challenge, Strava is motivating you to run a marathon; 26.2 miles in a single run, any day between November 4th-11th. To see your hard work pay off, Strava will donate $10 for every Challenge Finisher (up to $10,000) to Hurricane Sandy relief efforts. 

I just happen to be running a marathon on Saturday, so this was a no brainer challenge to sign up for!  Full details can be found here, but if you ran a marathon last Sunday or will be running one this weekend, I encourage you to join Strava (it's free) then join the challenge.

Running with Joy

I love this quote:

As expected I've been thinking a lot about my upcoming marathon.  It's very difficult not to compare my readiness this time to last time.  It's been dragging me down and making me doubt my abilities.  Training for my first marathon was charmed, no injuries, life was smooth, good weather, and my confidence was high.  This time around I've dealt with a pulled glute from a poorly executed cartwheel, hot temps, plus the major stress of my Dad being hospitalized 700 miles away for the past 6 1/2 weeks.  When I compare results, it's depressing, so I have to look at the facts and know I've done my best and that has to be enough.

It's also not a good thing to compare my running journey to anyone else's.  I don't know what they've been through and they don't know what I've been through.  The winner of last year's Santa Barbara Marathon finished in 2:22:28, the fastest female finished in 3:03:26.  I am in no danger of winning!  But, after looking through the results, I also found that many groups had finishers in under 3 hours, but they also had finishers in over 5 hours.  The fastest in my age group (female 44-49) was 3:38:35 and the slowest was 5:37:37.  But you know what?  None of that matters.  They are all marathoners!

So how can I get back to running with joy?  My plan for next week is to finish.  I don't have a time goal.  Yes, I'd like to PR (faster than 4:53:33) but I'm not going to worry about it if I don't.  I have decided I will smile at every mile marker.  That's right, that is my number one goal for this marathon - to enjoy the journey. To remember that I love running and how great it makes me feel. I know enough to know there will be tough miles, miles that mentally tear you down, and miles that physically wear you out, but I will finish with a smile. I will smile at and thank as many volunteers as I can.  I won't be first and I, hopefully, won't be last.  But 10 days from now I will be a two time marathon finisher!

Sidestep Injuries

The November 2012 edition of Runner's World is packed with lots of good reads.  My favorite so far is "The Life of a Runner" by Amby Burfoot.  Amby has been running for 50 years. That's right, FIFTY years!  I'll be 50 in about 18 months, so running that many years is amazing to me. The article touches on many aspects of running:  "Start.Don't Stop,"  "Train Your Brain,"  "Enjoy the Good, Endure the Bad," "Sidestep Injuries,"  "Sample Alternative Exercises," "Control Your Weight," and "Set High Standards."

After Saturday's poor run, I needed to read what he said about injuries.  20 to 80 percent of runners are injured per year.  There are as many remedies as there are injuries.  Amby says there is only one method almost guaranteed to work:

Stop running.  This has been the hardest lesson I've had to absorb in 50 years, and the one I wish I had learned better many decades ago.  When your feet, ankles, calf muscles, shins, knees, quads, hamstrings, or hips hurt, stop running.  Now.  Not the day after tomorrow, next week, or next month.  Get real.  Take time off immediately.

Stop running!?!?  Is that possible?  The article goes on:

Here's why:  The vast majority of the "20 to 80 percent" of injured runners have soft-tissue problems - that is, sore muscles, strained tendons, joint inflammation, and the like.  These are not broken bones or ACL tears.  You don't need a splint or a surgeon.  You just need to give you body time to repair itself.

He suggests three days off might be sufficient for sore muscles and as much as a week is needed for joint pains...

You know how much fitness you lose in a week?  Nothing.  That's why we taper before races.

And finally:

The one thing that's absolutely, positively known about running injuries is that old injuries lead to future injuries.  The key, then, is to avoid injury the first time around.  Today you might have a tender spot on your shin.  Keep running, and it could become a full-fledged injury that leads to chronic problems or to other counter-balance injuries.  You could spend a lifetime regretting the days when you continued running; you'll never regret the three to seven days of rest.

I really needed this!  I have been running, practically injury free, for about 16 years now.  Many times I have scaled back.   This year has been much tougher because of marathon training.  I've struggled with allowing myself enough rest, trying to get in every training run.  The paragraph about soft-tissue problems makes so much sense to me.  For the past few days I've been hurting, a lot.  Feet, quads, hamstrings, IT band.  I really feel that soft-tissue problems is all I have, so I'm taking a couple days off to do my best to make sure that's how it stays!

Quote of the Day

From Runner's World:

We all have bad days and bad workouts, when running gets ugly, when split times seem slow, when you wonder why you started. It will pass.
~Hal Higdon, author and runner

My split times have really seemed slow lately.  I'm ready for them to pass!

Today's Ride ~ Sunshine Mountain

Our local trail is called Las Llajas. I've been riding it for a couple of years now.  I think of it in several parts:

• To the "Y" - from our house to where the trail splits, it is 4.65 miles.  To the left is a cattle ranch, to the right the trail continues.
• To the oil well - another .25 miles.
• To Sunshine Mountain - another .73 miles

Since my marathon, I've been riding either to the Y or up to the oil well.  It makes for a good 9 or 10 mile ride, and takes about an hour.  Just before I headed out today, Les said, "Push it on up to Sunshine Mountain today." 

I rode to the oil well, then made the turn that would take me on up.  This section has an average grade of 13.1% and maxes out at over 20%. 

 

I gave myself lots of excuses and turn around points, but in the back of my mind I heard, "Push it on up to Sunshine Mountain today."  As I got closer to the top, I remember I'm hard core and that settled it for me.  To the top of Sunshine Mountain I went!

This is at the top.  It was pretty damp out this morning, so not only was I sweaty, I was muddy!

It took just under an hour to get to the top.  It took me 15 minutes and 43 seconds to ride 0.73 of a mile!  It's really that hard!  My heart rate was in the 150s and hit 162.  My heart rate quickly dropped as soon as I stopped to drink some water and take pictures. After a little cruise around the top, I headed back down ~ that's the fun part!

12.15 miles in 1:33:11,  7.8 mph ave.
Ave HR 134
Max 162
Calories burned 737

Run/Walk Plan

I've been reading a bit about Run/Walk programs.  I've never tried a consistent run/walk.  If I take a walk break, I don't time it, I just walk until I'm ready to run again. This morning my plan was 6 miles easy with 5 strides*.  I decided I would try a 4:1 run/walk ratio.  Which means run 4 minutes, walk 1.

My first half mile was mostly walking to warm up.  At the half mile mark I started running and didn't walk again until after the 5 mile mark.  My legs felt great!  I had given myself permission to walk a lot more than usual and didn't need to.  Crazy how that works sometimes, isn't it?

I really needed this good run.  I'm almost half way through this training cycle and I have not felt as strong or as fast as last time.  Today was a total confidence builder.

With ordinary talent and extraordinary perseverance, all things are attainable. 
~Sir Thomas Foxwell Buxton, British philanthropist and politician 

Mile 1:  12:33
Mile 2:  10:31
Mile 3:  10:12
Mile 4:  10:18
Mile 5:  10:24
Mile 6:  12:53

6 miles in 1:06:53, 11:09 pace

Ave HR 148
Max HR 163
Calories burned 591

*I just checked my training plan.  I was suppose to do 5 miles easy with 6 strides, not 6 miles easy with 5 strides!