Dear Santa

This is not my last minute wish list to the guy in the red suit.  The Santa I'm referring to is Santa Ana, as in Santa Ana Winds.  We have had wind advisories for the past two weeks.  They have driven multiple fires in our area, leaving a large path of destruction.  The largest, the Thomas Fire, is on pace to become the largest in the history of California.  It's been burning for two weeks now with expected full containment in January.  The LATimes had an interesting article showing how the fire is larger than many U.S. cities.

We were advised on Tuesday, December 5th, to be prepared for evacuation due to the Rye Fire that was burning in Santa Clarita.  We were fortunate that the fire did not come to Simi Valley, but the winds have continued to blow.  We had a short reprieve on Friday, but the calm brought its own trouble - smoke from the Thomas Fire.

It's obviously not advisable to run in these conditions.  So what's a non-gym membership having, non-treadmill owning runner to do?  Les set me up on his bike trainer.  I used this at the first of year when we were getting a lot of rain and I had forgotten what a great workout it is.  The commentary on the screen is helpful and often entertaining.

This was a workout called "Fang Mountain."  A series of "under/overs" that kept things interesting.

This was a 90 minute session I did last week.  With a name like "Mary Austin" I wasn't expecting it to be so tough!

I am hopeful that the winds will die down this week.  Our current advisory is suppose to end at 9:00 a.m. today and the forecast is looking promising with cooler temps.  So in the meantime..

Dear Santa,
Okay, I believe!  I've seen my neighbor's reindeer fly.  Now please pack up your winds and go away.  Merry Christmas!

What's on your weather wish list this year?

Trail Run Tuesday

My training plan called for intervals this morning.  The weather forecast called for north to northeast winds 20-30 mph with gusts to 45 mph.  There's not much worse than trying to do speed work in the wind so I opted for a trail run instead.

The run was uneventful.  No animal sightings.  No humans until the final couple of miles coming back down.  I stopped over and over to take pictures, it was just too pretty not to.

I crossed the creek three times each way.  It's been years since it has been flowing like this.

I took a couple selfies, but who needs 'em when the scenery is this good?  And a bonus from our front yard:

Anything blooming in your yard yet?

Rain, Wind and a Double Digit Run (Week 2/52)

And just like that we are through the first two weeks of the year.  This was my 2 runs/3 rides week.  We've had some more rain which is great for the state, but it adds some challenges for cycling.  I will run after the rain, but am hesitant to ride on wet roads.

Sunday - Rode 13.01 miles
This was my only outdoor ride this week.

Monday - Walked 2.04 miles
It started raining just as I stepped onto our driveway.

Tuesday - Ran 7.04 miles
I beat the rain by about 15 minutes this time.  Our hills are turning green.

Wednesday - Rest day
It was raining steadily.  According to USAToday the drought is over in Northern California.  We live in Southern California, just north of Los Angeles, in the county that is still dark red (exceptional.)  We've received over 3" of rain this month and nearly 9" since July 1st so we're hopeful.

Thursday - Rode 11.83 miles
It was raining again so I opted for the trainer in the garage.  Les has a power trainer and uses TrainerRoad for his workouts.  I rode for an hour and was surprised at how quickly it went due to the changing power numbers.

Friday - Ran 10.02 miles
This was my first double digit run since October 1st!  It wasn't fast but my focus for January is endurance so that's all that mattered.  It was cool and clear with a beautiful full moon.

Saturday - Rode 16.84 miles
After my Friday run the weather took an ugly turn - Santa Ana winds started kicking up.  We are under a high wind warning, which means gusts of up to 45 mph in the passes and canyons.  I was pretty sure when I went to bed Friday night that I would not be riding outside.  Les set me up for a 90 minute trainer session and again I was really surprised at how quickly it went.  There were two 23 minute interval sessions with a 20 minute rest between and about 10 minutes warmup and cool down.  I'm hoping these bike interval sessions will help me with running speed.

Total
Running 17.06
Walking 2.04
Cycling 41.68
Total 60.78

This is the highest mileage I have had in a very long time.  My legs are a little sore today, which actually feels good!

Winter Running Tips from a Californian

I've read several blogs with winter running tips.  I'm in awe of runners who run when it's 17 degrees outside!  As a California native and life long resident, with a few years of Hawaii running under my belt, I know I am spoiled.  I run outside year round.  I haven't owned a treadmill in over a decade.  Actually, I'm not sure why I had one in the first place.  There is really only one crazy weather factor I deal with (and I've dealt with it in Hawaii, too) and that is WIND.   So here are my tips for running in the wind:

Your pace is going to suffer when it's windy.  Think of wind like hills - speed work in disguise.  After a week or so of running in the wind, I am so over it.  But when it stops and I run the same route, running feels effortless (at least for a few miles.)

Dress accordingly.  Check more than the temperature.  Most weather apps have a "feels like" temperature.  Layers are really the only way to go.  Southern California experiences Santa Ana winds for many months of the year.  These winds are fierce and can often be very warm with single digit humidity.  Even for short runs, taking some water along is a good idea.

Walking is not only okay, it may be necessary.  Sometimes there are downed trees that I have to get around.  On Tuesday there was a wall of tumbleweeds in my path.  I had to climb over a short fence to get around them and I figured I might as well take a picture while I was at it.  I've had a huge wind gust literally take my feet out from under me.  When I feel like I'm losing my footing, I walk.

Plan your route well.  There are some routes in my neighborhood that are a little less windy than others.  We live in a hilly neighborhood so the wind whips over the hills and through the canyons in all kinds of directions.  I know if I go counterclockwise from my house that I will encounter the least amount of headwinds.  I took a different route on Tuesday and had crosswinds (10-15 mph, with gusts up to 40) the entire time.  I won't be running that route again in the wind!

Wear sunglasses.  Getting dirt and debris in my eyes does not make for a fun run.  I have a pair of sunglasses that have three lenses, one is clear and I wear them if the sun isn't up.

How windy is it where you live?  Any tips I missed?

Final Thoughts and Future Plans

I've taken a ton of rest days this week.  The first couple because I was so sore, and the last couple because we have Santa Ana winds howling and I just didn't feel like fighting them!  I'm not worried about losing fitness, I think I needed to mental break from training as much as the physical.

Frazz is my favorite comic strip!  Especially because Miss Plainwell is the faster runner ;)

I've analyzed my marathon career (a total of four races!) and realize that I need to dial back my expectations for now.  A sub 4:00 may never happen and I am okay with that.  Finishing a marathon is a big deal and a 7 minute PR over my 48 year old self is a great accomplishment!

I don't have any regrets about my most recent marathon.  (Wait, I do have one - the professional photographer did not get a finish line picture of me. I was completely alone when I crossed the finish line and I guess they must have been bored and looked away.  I'm sad about this because Les didn't take any either - he saw the photographer and really thought they would get a great shot.)  I have to be honest with myself and say I'm not ready to run that distance any faster.  My previous best was 4:53:33, so a sub 4:00 would have shaved off almost an hour.  Kinda unrealistic, yeah?

I haven't chosen a race for next year.  I've enjoyed doing different marathons, but I really enjoyed my experience with this particular race.  I do like the smaller size (1,199 finishers) as opposed to the massive Honolulu Marathon.  I am not willing to commit to more than one marathon a year.  Sixteen weeks of training plus a couple of easy weeks recovery is more than a third of the year.  I enjoy the training process, but I also enjoy having the liberty to do less or more on any given day.  Maybe I should think about shorter races for a year?

My strategy for next time:

• Set a more realistic goal - around 4:40, which would be another 7 minute PR, with a stretch of 4:30.
• Run with a 4:40 pacer, in the hopes that starting at an easier pace will leave more in the tank at the end.
• Continue with my cross training strategy.  Running no more than 4 times a week, with cycling 1-2 times a week worked for me.
• I've got to get better at running up hills!  I have plenty of places to train, I just need to do it.
• Continue speed work.  I loved the variety of intervals that I did this time and plan to keep doing them once a week even when not training for a specific event.

M4T W15 Results

I knew I was going to make some changes to this week's schedule.  I received a phone call early Sunday morning letting me know a family friend had passed away.  Her funeral was yesterday in my home town, 220 miles away.  I made the trip in a single day, so about 11 hours of driving and sitting.   I also decided to do my last long run tomorrow - there is a route I want to do but it's a pretty busy road Monday through Saturday, it's also very dark but with the time change in the morning it should be perfect!

Sunday - Rest Day
Results: Rested

Monday - 3 miles easy (10:35 pace)
Results: Rode 9.3 miles in 44:51, 12.4 mph
This is the first time I have worn a jacket and full finger gloves this Fall.  I think it was about 55 out - I was very happy!

Tuesday - Intervals - 10-11 miles w/8 x Yasso 800
Results:  Ran 3.78 miles in 46:23, 12:16 pace
I don't even remember why this run was so bad or why I didn't do intervals!  I guess it's been a long week.   I did get some great pictures of the sunrise.

Wednesday - 3 miles easy (10:35 pace)
Results:  Rested
I was really tired this week and decided my body needed the extra rest more than it needed a three mile run.

Thursday - 4 miles easy (10:35 pace)
Results:  Ran 5.02 miles in 1:02:27, 12:27 pace
Santa Ana winds started blowing again, worse than last week.  I wanted to run on Thursday to prove that I actually could run and not trip!  The wind made the adventure extra special as I was dodging downed branches and tumble weeds, but I did not trip!

Friday - Rest day
Results:  Sat, sat and sat some more!

Saturday - LSD 8 miles (10:35-10:50 pace)
Results:  Rode 10.52 miles in 49:50, 12.7 mph
It felt good to move again.  I was pretty stiff after yesterday so I'm glad I didn't plan to run today.

Total planned miles 26
Actual
Running  8.8
Cycling 19.82
Total 26.62

Year to date I am now at 1,706.74 miles.  Less than 300 miles to hit my 2,000 mile goal for the year!  Total miles for October - 190.40.  I'm ready for the time change - as a morning exerciser I don't like it as dark as it has been lately.  So don't forget to set your clock back tonight (unless you live in Hawaii or Arizona!)  And while you're at it...

Weekly Recap

I've really had a hard time wrapping my brain around the fact that it's only been 27 days since the Honolulu Marathon.  Two days after the marathon we flew to Maui for some vacation time, then we came home, celebrated Christmas and New Years, so it feels like a lot longer.  That being the case, my legs have reminded me on a regular basis that they are NOT recovered!  My longest run since is 8 miles on New Years Day after two rest days.

I'm going to go back and pick up my miles since January 1st since I didn't post mileage last week.

Thursday, 1/1 - Ran 8.19 miles in 1:36:00, 11:44 pace

Friday - Ran 2.01 miles in 28:25, 14:08 pace
This is our "around the block" route that Les does about once a month with me.

Saturday - Rested
I really like taking Saturdays off.  During marathon training I have to do my long runs on Saturday, but I enjoy having a day where I don't leave the house at all if I don't want to.  I'd rather do something on Sunday because I know I've got to shower and get to church.

Sunday - Ran 5.58 miles in 1:17:46, 13:56 pace
I was up early and had plans for a great run.  My legs did not agree with my plan!

Monday - Rode 10.2 miles in 1:09:14, 8.8 mph
We went from super cold (for us) to warm and windy!  I wanted to ride further but had a hard time staying upright.

Tuesday - Rested
Monday night insomnia + more wind = a good time to take a rest day!

Wednesday - Rested
It was still windy outside and I was still a mess inside, so I covered my head and slept some more!

Thursday - Ran 6.03 miles in 1:10:29, 11:41 pace
The winds were gone and my emotional state was getting closer to normal (whatever that is!)

Friday - Rode 9.44 miles in 1:08:19, 8.3 mph
Les got home from his business trip Thursday night, so we enjoyed a ride on the trail together.

Saturday - Ran 6.08 miles in 1:16:02, 12:31 pace
There's a saying, "Hills are speed work in disguise."  If that is the case, I should be SUPER speedy!  Over 800 feet of climbing in 6 miles.

Total
Running: 27.89
Cycling: 19.64
Total:  47.53

Final Preparations

I am less than 20 hours away from the start of my third marathon! I am as ready as I'm going to be. Working on what I can control and trying not to stress about what I can't control.

It takes a lot of stuff to run a marathon!

What I can control:

• My clothes are ready.
• My iPod and watch are charged.
• My fuel is mixed and in the freezer - I'm hoping it will be at least "cool" for part of the run. 
• I am staying off my feet while wearing compression socks. 
• I'm eating carefully and hydrating plenty. 
• I've already had one nap!

What I cannot control:

• Mostly the weather. The current forecast is for high winds (20-40 mph!) with the possibility of showers!
• The crowd. There are over 30,000 people registered for this event. It is a mass start and I'm just hoping I don't get behind a wall of walkers!!

Again, I'm number 976 if you're interested in following my progress here.

Marathon Training Week 6 Results

I worked on this post last week, then we went out of town and I never finished it!  Better late than never...

I'm thinking about starting a Symptom of the Week post.  This week my blood pressure has been SO much better, almost normal all the time.  Instead, I've stepped into the world of insomnia.  I slept about 10 hours last Saturday night and that was the last night of good sleep I had until Wednesday night. But I did have a much better week of activity!

Sunday:  Rest Day
Result:  Rested

Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Result:  Ran 5 miles in 56:47, 11:21 pace.
My typical Monday, I started out sluggish but was able to up the pace and throw in some strides along the way.

Tuesday:  6 Miles Hills (no planned pace)
Result:  Ran 2 miles in 31:40, 15:50 pace
Decided to keep it short with one tough hill.

Wednesday:  Rest
Result:  Rode 12.65 miles in  1:26:01, 8.8 mph
Some days I just need to ride!

Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result:  Rested
I've yet to run any of my marathon pace runs.  I need to get serious at some point!

Friday:  6 Miles Easy (pace 9:58)
Result:  Ran 7 miles in 1:46:02, 15:08 pace
I had great plans for this morning!  We're spending the weekend in Fresno and I won't have time for my long run.  My plan was to run about 14 miles today and another 10 on Saturday, giving my 24 miles between the two days. It was about 70 degrees, the wind was blowing and I had nothing.  Also, I'm not happy with my current shoes and need to do something about that.  I have three 18 mile runs on my schedule, so I'm not going to stress about this one!

Saturday:  18 Miles LSD  (pace 10:04-11:04)
Result:  Ran 8.05 miles in 1:23:02, 10:19 pace
It took me a while to get out the door, but once I started moving I felt pretty good.  I ended up running about  1 1/2 miles with a guy who is training for his first marathon.  He was doing 20 that day.  We chatted about marathons, his goal, my past times, etc.  It was pretty cool to be able to keep up with someone more than a decade younger than me!

Total planned miles: 39
Actual miles
Running  22.05
Cycling 12.65
Total miles 34.70

Last Week's Training and a Brick Workout

I decided to call last week a taper week - because my miles were really low.  The time change knocked me for a loop.  It just seemed SO dark and I had a really hard time getting out the door.  We also had Santa Ana winds with gusts of over 50 mph - NOT happening. I'll spare you all the details, I ran twice (14.01 miles), walked twice (6.01 miles), and rode once (10.31 miles) for a total of 30.32 miles. So far this week I have over 25 miles, so I think I'm adjusting.

This morning my plan was to go riding.  Les had a 7:00 meeting, so he couldn't go.  He mentioned going running when his meeting was over and I said I would join him, creating a Brick workout.  Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a triathlon (source.)

I headed out for my ride and there was no wind.  About 3 1/2 miles up the trail, the wind became fierce.  Since the trail isn't straight, the wind was constantly changing - from a headwind, to a tailwind, to a crosswind and back to a headwind.  9.42 miles later, I was home and the wind was getting stronger...

Les' meeting finished up and we headed out.  We were immediately blown around!  Since Les doesn't run often or long, I knew our route was going to be about 2 miles, I figured I could get through it.  The real "beauty" of a brick workout is how rubbery your legs feel on the run!!  We had one steep climb that Les went up without any trouble - I had to take a couple of walk breaks.  Then we turned a corner and were faced with our strongest headwinds yet!  We finished our 2 miles and I was ready for a break.

I do think this is another great way to train for a marathon.  Running on tired legs is going to happen during a 26.2 mile run.  I think riding 10-12 then trying to run 8-10 would be great practice, but for now riding 9 and running 2 was more than enough!