A Change of Plans

two little runners ~Kristen

Before I began training for the Ojai marathon, I read the marathon classics – Advanced Marathoning and Daniel’s Running Formula – plus a few others in my collection. Initially, I was following a hybrid of plans from Hanson’s Marathon Method (speed), Daniel’s Running Formula (long runs), and Run Faster (tempos).

Recently, I found out that from mid-April to mid-May – the very heart of my marathon training (May 26 race date!) – work was going to consume nearly all my time and more energy than I have. It is a high-responsibly project, so I had to bail on my Ragnar team. And I changed my marathon training plan to the beginner program in Hanson’s Marathon Method because the longest run is 16 miles. These were my first two weeks of the Hanson’s training plan.

9 weeks out (45 miles)

3/23 (Sa) – Mission Trails 10K.

3/24 (Su) – Long run with Penny in Mission Bay. 15 miles @ 8:30.

            8:30 was a very easy aerobic pace for us. We talked the entire run. We’ve really come a long way in our aerobic fitness!

3/25 (M) – Rest.

3/26 (Tu) – Marathon pace tempo on Embarcadero. 10.5 miles with 8 at 7:15.

3/27 (W) – Easy in Balboa. 5 miles @ 9:00.

            I’ve been running my easy miles in the grass and trails of the park. I’m trying to stay off pavement because with my increase in mileage, my joints are feeling pounded nearly every day.

3/28 (Th) – Speed on treadmill. 8.5 miles with 7 x 0.5 @ 9.4 (6:22), 0.25 recoveries @ 6.5 (9:15).

3/29 (F) – Legs.

8 weeks out (53.5)

3/30 (Sa) – Easy run in Solana Beach and Cardiff.  8.5 miles @ 8:00.

3/31 (Su) – Long run in Del Mar with Penny. 16.5 miles @ 9:00.

4/1 (M) – Legs.

4/2 (Tu) – Marathon pace tempo on Embarcadero. 11.5 miles with 9 @ 7:20.

4/3 (W) – Easy in Balboa park. 5 miles @ 9:00.

4/4 (Th) – Progression run on Embarcadero. 12 miles, first 9 @ 8 / last 3 @ 6:50.

            This was supposed to be a speed workout, but Penny talked me into subbing a medium-long run because I was running a 5K over the weekend. Thanks Coach P!

4/5 (Fri) – Rest.

The next four weeks are going to be a period of very high stress, so I am not sure how much the training will sink into my body, for lack of a better phrase. I learned from my experience at trial earlier this year that in a period of high stress and long hours, I couldn’t maintain my level fitness, even though I was continuing to run and exercise. I came back from trial having lost almost 10 pounds and was unable to do even 10% of my pre-trial leg strength routine. It took me weeks to build back my weight, strength, and power.

There is no perfect training cycle, so as always, I’ll do the best I can with the time I have! Any ideas on how to make the best of the situation?  

two little runners ~Kristen 

P.S. A few spring flower pictures captured on recent runs. 

Carlsbad 5000 Race Recap

two little runners ~Kristen

The Carlsbad 5000 is advertised as the fastest 5K course in the world. And only a 20 minute drive from my house, sign me up! There are multiple heats that begin at 7:00 a.m. and run throughout the morning until the elite races at 12:45 p.m. I ran in the 30-39 women’s heat, which kicked off at 9:23 a.m.

I’ve run quite a few 5Ks in the last year, and my best time was 19:53, which I set almost a year ago in the first 5K I ever ran. And I never came close to it again in 2012. So it was on. I was gunning for a PR. 

So . . . I needed a rational pacing strategy, as I have crashed and burned in all of my 5Ks by starting out too fast. That first speedy mile always feels fantastic, running up front with the fast girls . . . and then suddenly it turns wretched for the next 14 minutes. 

I wanted to change my ways and run a 5K by the books: as close to even splits as possible. I sensed that I could pull off about a 19:30, based on my current fitness. I needed to hit 6:17 for three miles in a row.

I warmed up by running slow for about 1.5 miles. And then I did a half dozen or so strides to really get my muscles firing. I was nice and warm at the start line. (Later I saw the elites doing basically the same warm up.)

Mile 1 – I lined up near the front and went out fast in the first quarter mile so that I could avoid crowd issues. I couldn’t waste any time weaving in and out of traffic. The lactic acid started to build up in my arms, so I slowed to settle into race pace by 0.25. And the lactic acid cleared. I clocked an even 6:17.

Mile 2 – By mile 2 there was a pretty big gap between me and a clump of runners in front of me. I focused on closing the gap one girl at a time. I saw that some of them had poor running form, and that gave me confidence that I could pass them if I kept steady. And I did, finishing mile 2 in 6:20.

Mile 3 – I decided not to look at my watch for this mile. I figured there is no upside to checking in on pace for the remainder of the race. If I was slower than my target pace, I would feel defeated because by this point in a 5K, I always feel terrible. In my mind I am thinking, “You can just stop. No one is stopping you from stopping.” On the other hand, if I was running faster than target pace, I might get spooked and slow down. So I ran blind. I chose to speed up each time I felt tired. Each time my brain told me to stop. Each time I felt lactic acid building. I crossed mile 3 at 6:17.

0.1 – After the last turn of the course, there is only 0.1 to go, and it is downhill. I ran as fast as I could. When the finish line clock came into my view, it said 19:16, and I ran faster to try to finish in less than 14 seconds, but just missed it. I ran a 5:18 pace for the last 0.1.

My official time was 19:36 (6:19 average pace) for a new PR! And a perfectly even half split. So my experience coincides with the books: you can’t run a 5K PR if you have a positive split (i.e., crash and burn pacing). You need evens or a negative (i.e., rational pacing). 

I finished 11th of 297 in F30-34 (first place in this division was 17:11).

I decided to stick around for the elite race, so I had 3 hours to kill. I ran 5 miles easy, which felt terrible, so I stopped. Then checked out some restaurants, cafes, and shops in downtown Carlsbad. Much more enjoyable!

For the elite race, I positioned myself on the course so that I could see the runners pass by 3 times. In both the men’s and the women’s race, the runners were still in one group at 0.25. By mile 2 in both races, a leader pack had separated from the field. And by 2.75, a few runners in the lead pack had fallen back. 

Dejen Gebremeskel of Ethiopia, the 2012 5K Olympic silver medalist, won the men’s race in 13:21.  Geleta Burka, also of Ethiopia, won the women’s race in 15:26, edging out the second and third place women who both clocked in at 15:28.

two little runners ~Kristen 

Mission Trails 10K Recap

two little runners ~Kristen

The statute of limitations on this race recap is about to run. Race recaps must be posted (1) within 14 days of completing a race or (2) before the runner competes in another race, whichever is earlier. [Citation?] So I’m coming in with this race recap just under the limitations period because the Mission Trails 10K was 13 days ago, and I’m running the Carlsbad 5000 tomorrow!

This is my second year running this race. Both years I finished first female, but got second…due to race and bib switching. Last year, a registered 10K female switched to the 5K and therefore stole my number 1 spot on paper. This year, a male ran with a female 10K bib, giving shim the win on paper. But no problem. Using my powers of persuasion, I brought home the gold.

Alas, that is my only complaint. This is a great trail race. I love the course, and it starts at the civilized hour of 9 a.m.

Familiar with the course, I knew I had to go out fast. There is a huge rock pit/puddle within the first quarter mile. But there is a very skinny dirt path around it. So I went out with the lead pack at a brisk 5:30 pace, sneaked around the rock pit, and then slowed it down, finishing the first mile in 6:45.

The second mile is also tricky. There is a dry creek bed crossing that is entirely full of boulders. There is no path around them. It would be very easy to fall here. I used my hands to jump around them, and I concentrated on agility, good footwork, and fast feet.  I finished this mile in 7:33.  

The third mile has a smooth trail, but it is a steady incline. And I knew the big climbs laid ahead. I used this mile to gather my strength and put some energy in the bank. The tail end of this mile is the beginning of the hills. Finished it in 6:52.

The fourth and fifth miles of this course are brutal. There are 5 hills that are so steep that most runners are probably better off hiking them than running them. I tend to scamper up the hills pretty fast, but I always get passed on the down hills, which are as steep as the up hills on this course. If I went any faster, I would be in imminent danger of face plant. So I go slow, get passed. I finished the fourth mile in 9:07 and the fifth in 7:35. The total elevation gain is 495 feet, and the total loss is 477.

The sixth mile of the course is fast and flat. I passed a lot of runners during this mile, clocking in at 6:24.

I finished in 45:19 (7:18 average pace). Last year I finished in 46:10, so I am happy with almost a minute improvement, which is about 10 seconds per mile!  

I managed to entirely escape the race photographer this year,
so here's last year.

two little runners ~Kristen

My Achilles Healed!

two little runners ~Kristen

Oh, by the way, I am running a MARATHON! The Mountains to Ocean Marathon in Ojai on May 26. I’m registered. I have hotels. I have days off of work. I have outfit possibilities. I have a friend flying in from St. Louis to possibly run the half. Or possibly to cheer me on. Or possibly sleep through the whole thing. The race starts at 6:00 a.m. Ouch!

So I began real marathon training in March (base building in January and February, check). I started out diving into the deep end with a 58 mile week – my highest mileage week ever. I was a bit over enthusiastic and ended up with Achilles pain during my first speed workout. Mistake!

I was in full research mode with the Achilles. The best article I found on Achilles injuries was from Strength Running. Apparently Achilles pain is due to tightness in the tendon/calf or to poor foot stability. I figured I was in the tightness camp and went after it with all kinds of foam rolling, tennis ball rolling, massage, and stretching. And I took a few days off of running. By the end of week 2, the Achilles was fine. Crisis averted!

The High Mileage Week (58 miles)

3/2 (Sa) – Easy but hilly in Del Mar and Torrey Pines. 10.5 miles @ 8:15.

3/3 (Su) – Long in Mission Bay. 14 miles @ 8:00 + 3 @ 7:20 (marathon pace (“M”))

3/4 (M) – Easy in Balboa Park. 7 miles @8:30.

3/5 (Tu) – Threshold on Embarcadero. 9.5 miles with 2 x 15 minutes @ 6:50 (1/2 marathon pace (“1/2M”))

3/6 (W) – Easy in Balboa Park. 7 miles @ 8:25.

            I took a tumble during this run. Belly flopped on a sidewalk I must have run on 100 times by now. But brushed off and kept going!

3/7 (Th) – Speed on treadmill. 10 miles with 12 x 0.25 @ 6:22 / 0.25 recoveries @ 9:15.

            Surprise! My Achilles started hurting at the end of this run. It continued to hurt after the run, even while walking around for the next few days.

3/8 (F) – Leg strength.

The Penalty Week (11.5)

3/9 (Sa) – Rest.

3/10 (Su) – Rest.

            Spent the weekend in the Palm Springs area attending the Indian Wells Tennis Tournament. So it was pretty easy to take this weekend off of running.

3/11 (M) – Rest.

3/12 (Tu) – 5 mile hike with my bro.

3/13 (W) – 12 miles on bike with bro through Mission Bay. And I “bricked” it with an easy 5 miler in Solana Beach @ 8:10.

3/14 (Th) – Easy in Balboa Park. 6.5 @ 8:25.

3/15 (F) – Leg strength.

Nadal is back!

Thanks to massive stretching and rolling efforts, I was back to regular training 3rd week of March, which was essentially a repeat of week 1 but a little less enthusiastic and no speed. 

My basic training strategy is 3 key workouts per week: (1) long, (2) M pace or 1/2M pace tempo, and (3) speed workout. Then 2 or 3 other easy running days, targeting 50-60 miles per week. Plus leg strength workout once a week. And daily core and yoga. 

Deja Vu Week (49.5 miles)

3/16 (Sa) – Easy in Solana Beach/Cardiff. 9 miles @ 8:00.

3/17 (Su) – Long in Point Loma. 15 miles @ 8:30 + 2 @ 7:20 (M).

3/18 (M) – Easy in Balboa Park. 6 @ 8:40.

3/19 (Tu) – Threshold on Embarcadero. 9.5 miles with 2 x 15 minutes @ 6:50 (1/2M)

3/20 (W) – Easy in Solana Beach. 5 miles @ 9:00.

3/21 (Th) – Leg strength. Easy 5 miles on treadmill with progression of last 2 @ 7:15.

3/22 (F) – Rest.

two little runners ~Kristen

The Secret to a Working Stiff's Happiness and the Potato Chip Rock

My brother, Erik, was out for a visit this month. His last spring break as a student. He graduates from ISU (Illinois State) this June. Since my world is all about me, I was thinking back to my last spring break, which I spent with Erik in Madrid in 2006.

My brown bob. I liked that look.

My life has changed completely since this picture, of course. And being the big sis, I wanted to impart some wisdom to my little bro to prepare him for life as a working stiff. So I waited to unload some major sisterly advice until we were on a long hike--and he was totally dependent on me for both directions and a ride back to the city. A captive audience is the best kind. 

We hiked Mount Woodson, which is about a 900 foot peak out in the Poway/Ramona area of eastern San Diego county. It is about a 40 minute drive east of downtown, but not all the way to the desert. I love the landscape of this part of Southern California. There are rolling hills, mountains, and the most incredible boulders laying around all over the place. So interesting that I almost looked up a geographic explanation for this unique landscape. Almost.

You can approach Mount Woodson from the west (~8 miles round trip from Lake Poway) or the east (~4 miles round trip straight up and down the mountain). We selected an eastern approach since we were walking. 

We started up the mountain, and I started my story. 

When I started working, I was pumped. I landed a job in San Diego working in antitrust law, the area of law that I liked best during school. I was finally getting paid, working on interesting cases, soaking up knowledge like a sponge, and traveling all over the country. This is exactly what I dreamed my life would be like. It was very satisfying and rewarding. 

For awhile. Actually, for quite a long time.

But eventually, the long hours and difficult work lost their allure. Things that were once new and exciting became old, annoying, and irritating. It just happened one day. And when my job became less satisfying, I became very unhappy overnight. I had nothing to focus on and enjoy outside of work.

So I thought about looking for a new job that was less demanding. Or even leaving the law business altogether. As I pondered major career moves, I started exploring new interests because I was no longer willing to spend all my time working or preparing to work. 

I started cooking a lot, and making craft cocktails. This is a pursuit I still enjoy. I even started a cooking blog, which I no longer maintain and actually took offline a few months ago. (I am kind of relieved to not have to take a photograph of every dinner I cook.)  

Meanwhile I was becoming much happier. And I started to enjoy my work again. I saw that my problem was not that I lost interest in the work. But that I needed some separation from it. 

So I started trying on other hobbies. I took sewing lessons. I even bought a sewing machine and sewed a pillow case, a pencil pouch, a couple of tote bags, and a (hideous) dress. I really like the idea of sewing and crafts. But it just didn't stick. Probably because my interests have always laid in sports. I was a kid gymnast. Ran track and cross country. Played volleyball and beach volleyball. Started weight lifting and getting into general fitness training in college. And picked up tennis while I was waiting for my bar results. 

And eventually I started running. That story is for another post...

If Erik wasn't listening to all of this, at least he could zone out looking at the amazing landscape around us. 

So we reached the top of the mountain and the Potato Chip Rock. And then we fought about who got to do the first photo shoot. I neglected to mention that fighting with Erik is probably my oldest hobby. 

Let's see that zoomed in. 

Now for the moral of the story...The lesson I learned is that I can't be totally focused on my work. It is an obvious point for most people. But I had spent my entire life until then studying, taking out loans, and fashioning my life in every way to give myself the best shot at succeeding as lawyer. But I needed some outside stimulation to maintain it. Some things to look forward to on the weekend. To get my mind off of my task list. Things to daydream about on a slow afternoon. 

And for me, that turned out to be running. It's a hobby I've really connected with, love, and hope to pursue a very long time!

"Your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life is." --Kara Goucher

two little runners ~Kristen

Hullo Again San Diego

Why hello there, from the marvelous city of San Diego, where sunshine splashes your face from morning to eve, the Mexican food is to die for, and where the smells wafting through downtown alternate seamlessly between pot-smoke and urine.


I am here to eat tacos, run in the sunshine and hang out with Kristen for work, arriving last Thursday and leaving next Monday.

You know you're a runner when you go on a work trip and bring at least as much running gear as you do office clothes.

I am spending my days writing a brief that will be filed prior to me going home to New York. Also spending my days running around my old haunts. I have run down on the harbor (Kristen informed me recently that its termed the Embarcadero)

I dont care what your proper name is, you sexy beast of a long-flat running course with beautiful scenery

K and I also planned two long runs, one of which we've already done around Mission Bay:

 

It was a nice 15-mile run at 8:30 pace (clearly aerobic because we were talking the entire time). My legs have felt a bit heavy after a couple of weeks of increased mileage and some pretty hard runs, and balancing recovery from the Oceans Run Half. After the race, I made myself wait at least 10 days before adding back in any speed or tempo work to my schedule, so the week-after's runs were all easy.

March 10th-17th

Sunday: Oceans Run half marathon

Monday: Rest

Tuesday: probably the slowest 6 miles I have ever run. Probably around 9:30 pace.

Wednesday: 8 miles easy

Thursday: 40 mins easy elliptical. Short leg/butt/hamstring strength session.  

Friday: 9 miles easy

Saturday: 9 miles easy

Total: 45 miles

March 18-23rd

Sunday: 18 miles at 8:05 avg pace. 

Monday: rest

Tuesday: 8 miles easy

Wednesday: 10 miles, with 8 marathon-pace tempo  (7:18 avg pace). [Felt like complete rubbish from the first tempo mile, and nearly quit at mile 2 (yay for mental strength development!) However I had just hopped off a 6-hour flight from NY, run my longest run ever a couple of days prior, and had run a HM only 10 days prior. Expecting miracles from my legs, much?]
Thursday: 15 mins elliptical, leg and core strength workout
Friday: Speed/threshold: 1 mile easy, 6x1 mile repeats at half-marathon pace, with 400m jog recoveries, 1 mile easy (10 miles total).  Splits were: 6:56, 6:55, 6:52, 6:56, 6:57, 6:5. [Happier with this one. Felt strong and controlled throughout.]
Saturday: 7 miles easy

Total: 52 miles = highest mileage ever!!

Mainly I was (a) stoked to avoid injury this week; and (b) relieved to have gotten at least one long run in so far before NJ despite using the Hansons plan. More on that later.

For now, let me leave you with a foodie pic:

Beer-steamed shrimp in some kind of garlic-ey butter sauce, with a salad. Unpictured: countless tortilla chips, tacos and mountains of fresh fruit I have consumed since being here.  Next post will likely include a magical bean and cheese burrito that Kristen has me SOLD on...

Maui No Ka Oi

two little runners ~ Kristen

Ah yes, gentle readers, we left off with aloha--I was Maui bound for a birthday vacation. 

When people ask me how old I am, I have to think about it for a minute. Does that happen to you? As a runner, I think my age 5 year intervals:  currently still rocking 30-34. 

Maui was also my last week of easy running/base building/mileage buildup. But as it turns out, although Maui is an amazing tropical paradise, it is not a great place to run. (1) It is windy. (2) Activities start before dawn because the best weather and water conditions are in the early morning. (3) Pina coladas. 

The deets. 

We stayed at the Ritz in Kapalua. Thanks to a major hookup from my Ragnar teammate (SoCal April 19-20!), we got upgraded to an ocean view suite and treated to a bunch of goodness at the Ritz. Awesome resort. Kapalua is beautiful with its rugged coast and pine trees. The *one* run I did the week we were there was along the Kapalua coastal trail, which is gorgeous. But I only ran 3.5 miles, ouch. So much for easy running/base building/mileage buildup. 

Lava rocks!

But there was hiking. In the weeks before we arrived, Maui had tons of rain. We saw huge waterfalls over two days of hiking along the Road to Hana. 

400 foot waterfall.

We jumped into a sea cave and then warmed up on a black sand beach. 

No progress on those runner tan lines.

For the birthday itself, we went on a whale watching/snorkeling/booze cruise. 

No one tells you this - but you need a windbreaker in Maui - it
was my most worn item of clothing!

There were so many whales we didn't know which way to look! And when we were snorkeling, we could hear their songs under the water. 

Whale!

We did a couple of other snorkeling days, seeking sea turtles--but were Bogarted on turtles! 

Other major activity was a 30 mile bike ride down the (inactive) volcana on Maui--Haleakala. 10,000 feet (and dang it is cold and windy up there) all the way back down to sea level.

Looking down on the crater. 

The biggest surprise of the trip was how much I liked swimming in the ocean. Is a triathlon in my future?

two little runners ~ Kristen

Oceans Run Half Marathon Review and Recap

Y'aaaaaaaaaall. Whattup.

So I'm still training for the NJ marathon... and I kinda wanted a slightly more accurate half marathon pace to assess my fitness for marathon pace.... whatever that is. As awesome a performance as Vegas was, I dont think it was really a great test of fitness. As a side-note, I don't think that story will ever stop being redramatized. By now my husband thinks that the entire race was uphill at 8000 foot of elevation with 50mph gusts. Not to mention that I was suffering from hypothermia and wearing a weighted vest.

Anyway, the hubs and I had already decided to do a weekend getaway, and I found the Oceans Run half marathon in South Kingstown, RI. Very scenic place and apparently a beautiful course with a small field of runners: perfect.

The two weeks prior, I had continued my marathon training plan per usual, just dropping the tempo and long run at the end of the second week:

Feb 24-March 2
Sunday: Central Park Half Marathon (13.1 miles at 7:53 pace)
Monday: rest
Tuesday: 8 miles easy
Wednesday: 6 x 800s at 6:22min/miles (9.4mph) with 400 jog recoveries at about 9:30-10 min miles.
Thursday: Rest
Friday: 9 tempo
From my fast running blog: Best workout so far. Completely awesome. I had a 5-mile tempo scheduled but did 6 miles effort because it just felt good. Did two easy miles, around 8:30 pace. Tempo splits were: 7:23, 7:09, 7:09, 7:01, 7:04, 7:08. Cool down for an easy mile. So the average here was a little bit slower than last week's 5 mile tempo, but what made it so awesome was how it felt. Completely controlled. The splits were a little bit uneven in places because of wind, but the effort felt very sustainable, even and even easy. The last two miles flew by, and for the first time on a tempo run, I was not counting the minutes til I could stop. Average overall pace was 7:09 with fuel left in the tank.
Saturday: 7 miles easy
Total: 45 miles

March 3-10, 2013
Sunday: 14 miles easy
Monday: rest
Tuesday: 8 miles easy
Wednesday:  Speed. Hardest one I've done so far. Warmup (1.5 miles), then 5 x 1K at 6:22min miles (5K pace - 9.4mph) at 1% incline, with 400m jog recoveries.
Thursday: rest
Friday: 7 miles easy
Saturday: leisurely Cliff Walk in Newport, RI
Total: 37 miles

Plus delicious pre-race meal of lobster tail and blackened swordfish at the Black Pearl in Newport:

Who needs carbs when you have lobster and garlic butter?

Who needs lobster and garlic butter when you have this cute man to go home with?

Sunday: RACE!

The plan for the race was to run 5-10 seconds slower than what I "thought" my best HM pace would be. I estimated that my present fitness would have me running at about 6:55-7avg pace. As long as I could keep an even effort, (and not trash my legs) I would get a PR and have a bit more information up my sleeve about what my marathon goal pace should be.

The day was a bit gusty along the ocean (apparently the hubs was very fearful for me as he heard the walls of the finishers' tent flap around madly in the wind), but I was mentally prepared for that (unlike Vegas) and determined to push back.

Miles 1-2: 7:04, 7:04. Right on target. Legs still warming up as it was 37 degrees; this helped me keep pace in check.
Mile 3: 6:50. Oops! Slow down! Came upon an Australian running the race. He was so stoked to meet a fellow Aussie in a pretty random little area of the world. We trotted together for a few minutes, but he was wanting to maintain a 7:30 pace, so I kept going. 
Mile 4: 7:04. Up a hill that people had been calling "gigantic." Um, no. It was a hill alright, but I guess the Harlem Hills have given me a tougher hide over the last few months. Started a caffeinated Gu. Was told I was third woman... passed one of them.
Mile 5: 7:02. Finished Gu. Played tag team with the woman I passed.
Mile 6: 7:01. Gu kicked in, holy crap. I had to hold my legs back from sprinting in this mile. Passed the other woman.
Miles 7-10: 6:57, 7:01, 6:51, 7:08. Uneventful. Completely by myself; the lead pack were about a mile ahead. Hit another bigg-ish hill. Tried to listen to turn on some music, but kept fumbling with my iPod. It ended up just annoying me, so I shut it off. Had another Gu. Didnt want to litter so I shoved the two packets up my sleeve so it got all gross and sticky up there.
Mile 11-12: 7:14 (music fumbling), 7:01.
Mile 13: 7:19; turned into a headwind and a slow incline in this mile. Very tired and legs starting to burn, but thankfully by no means dead like I was in the final miles of Philly.
Mile 0.1: 7:09 pace... tried to kick it in... gotta work on that.

Garmin time: 1:32:31, Chip time 1:32:29.  Third woman overall. Nice little PR to boot. 

 

The hubs just caught my less-than epic finish 

Bad news was that I wasnt third woman back at Mile 4, but 5th. Unfortunately the two lead ladies were not that far ahead of me (they finished in 1:30xx and 1:31xx respectively) and I kind of wish I had known or seen them... might have given me something to run harder for.

For placing, I got two medals:

AND a cash prize of 25 whoppers!

Can I quit my day job now, do you think?

Oceans Run Half was organized by Trimom Productions and they did an EXCELLENT job on the race. Markers were clear, water stops were well-staffed and volunteers were awesome. Great spread of post-race treats (I swiped several cookies and brownies for the drive home)... and the course was really pretty. The hills were not awful... you get to run by the ocean, and through some really pretty countryside. Great job to Trimom.

So what'd I learn? I definitely don't think I was sub-1:30 ready in Vegas. I think I could have run this course 1 minute or so faster, and I definitely have a 1:30:xx in me if I was tapered and in the right conditions. Marathon goal pace sits around 7:20-7:30 for training purposes. Race strategy to be determined.

Central Park Half Marathon, Jude Law and some more miles...

Hey there, ether-webs, Penny here. I just got done watching the Talented Mr. Ripley with the Talented And Handsome Jude Law. Sometimes I wish the Hey Runner Girl meme had been about him. They are so funny, but I just don't get the draw with Ryan Gosling. Did I miss a sparkle in his eye? Does he have some kind of crazy 12-pack set of abs that I don't know about? Is that even physiologically possible?

Anyway, moving on. Last week I ran the NYC Runs Central Park half marathon.  Originally I signed up for this race thinking I would run it as a marathon tempo. Then weather forecasted rain, snow and 25mph winds on an already very hilly course through Central Park. Seeing as I still have a bit of PTSD (read, I'm a massive wimp) from Vegas, AND I didn't want to have trashed legs for a week, I decided to run it as an easy long run.

The weeks runs, thus, went per normal: (Feb 17-23, 2013)
Sunday: 10 miles easy
Monday: rest
Tuesday: 8 miles easy
Wednesday: 8 miles, with 8x600s at 6:22 pace (9.4mph) with 400m jog recoveries
Thursday: rest
Friday: tempo: 2 miles easy, 2miles @ 7:19, 2 miles @ 7:13, 1 mile @ 7:08, 1 mile easy.
Saturday: 9 miles easy
Total: 42 miles

Well, low and behold, the weather (as I should have known, if I paid any attention to Murphy) was perfect running weather. Overcast, cool in the 40s, barely any wind! Ah well, it was really nice doing a race with zero expectations other than to have fun running with a speedy friend of mine.  Overall a  1:44-ish for a average pace of 7:53 min/mile (with a bathroom break - first time in a race ever!) All miles felt pleasantly aerobic with a bit of effort going up those Harlem hills.

Twinsies in Lulu blue! Unplanned matchy awesomeness.

The course takes you on one big loop of the park (with Harlem hills), then a second loop, crossing at the 102nd st traverse, then a third loop of the lower end of the park. Marathoners did FIVE laps of the second loop. Holy monotony!

The hubs made a surprise visit down to see us finish the race. Dragged along the camera and took pics without me even asking. True love!

NYC Runs did a great job on the race, with the only exception of packet-pick up. You could pick up the packet at a running shop on the East side, which had a really long line on the Friday night and they went so. slow. handing. crap. out. However, they did apologize for this at the race, and the good news is that all was forgiven when this arrived in the mail from the Hot Chocolate 10K I ran in December:

Bad news is that I cant center a damn photo.

Exit trial, Kristen (sniff!) and base training...enter hard running and pain

So trial is over. We joke that January 2013 was just one long day. Or just never really happened... lost in the black hole of nothingness. Another murder victim of trial.

However having the ole bestie with me 24/7 pretty well rocked. K and I spent our last day together getting coffee (naturally):

And checking out the Chelsea Markets where we ate some ridiculously good crepes full of cheese and other delicious morsels.

Its always very important to carb-load. You know, for running and stuff. And you need cheese for all its dairy and calcium for the bones.  Moving on.

Last week was the first week out of base training, and into speed and tempo work for my May 5 marathon.

I realized very quickly how much I miiiiiiissed easy running. Running all my miles at 7:50 was intoxicating. You get a real runners high, but you're never tired/sore like you are with hard training. You don't have those first ginger steps out of bed to go to the loo, or the awkward quad-sore waddle, going down stairs.

During my dreamy easy running days, I ran lots of easy miles in Central Park with some lovely snow scenes:

Now Ive added back in speed and tempo (and aforementioned awkward waddling), those "easy" runs more closely approximate recovery runs and edge towards 8:30 avg pace, to give my legs a break.

The week of 2nd-9th of Feb I took off completely from running. I had a few niggles that just needed a couple of days to heal up, which all that dreamy easy running wasn't quite allowing.

Then 10th-16th Feb, 2013 looked like this:
Sunday: 8 easy
Monday: Off
Tuesday: 12x400 at 6:18 with 400 recoveries on 1.5% incline (treadmill). (8 miles)
Wednesday: 8 miles easy
 Thursday: Off
Friday: 4 easy
Saturday: 2 easy, 5 mile tempo (Splits of 7:30, 7:13, 7:06, 6:50, 6:55, 2 easy (9 miles)

Total: 37 miles

Obviously the first thing that sticks out is my complete inability to figure out where my "tempo" marathon place is. HM pace is easy, as its just below that lactate threshold. Marathon pace needs to be below that, but still a concerted effort. Also made harder because I am up in the air about what my marathon pace should be. I feel like my fitness exceeds my current race times, so they are not a good indication of what I should aim for. But even if they were, its my first marathon. So many unknowns. Such a huge possibility of getting dehydrated, hitting the wall or shitting myself.  Frankly, the latter is my major concern.

So the plan is to just test out paces between 7:15-7:30 in my long tempos (8-10 miles) and see what feels manageable and least likely to make me want to puke. Likely scenario is that I'll have a finish time range that I want to be in; run the first half in accordance with the slower end of the range, see how Im feeling then see if I can run a negative split the second half.

All Easy is All Good

two little runners ~ Kristen 

Ahhh! I have been blissfully running sweet, easy miles. Spending some time in the gym to get leg and core strength back to where it was. And stretching out with daily yoga. 

...om...

Base building has been treating me right! I love running without worrying about pace or distance. I've been heading out the door with just a time frame in mind. 

I'm finding that base building is also a healing time. All those little eeks and creaks from my intense fall half marathon training have cleared up. I haven't worn my compression socks since December! Habitual stiffness and knots in the calves - gone! What tiny strain in the piriformis from speed work on treadmill?

And I'm using this time to focus on some little niggles in my feet that I have been managing for awhile. I occasionally experience a sharp pain in my left foot where my arch meets the ball of my foot. Toward the end of long runs on pavement, it would manifest as feeling like there was a pebble in the arch of my shoe.  And I have some joint stiffness, from an old tennis injury, near my right arch as well. It is clearing up with what I can only describe as "plantar fascia scraping." Other people call it massage. 

The base building will continue for one more week while I am vacationing in Maui!! And then it will be time to pick a race, a pace, and get serious once again!

For now, I'm running to be happy, have fun, and explore new places and routes.

...and take pictures...

In New York:

Obsessed with the Brooklyn Bridge. I ran over it once and
under it as many times as I could!

 In Santa Barbara:

Quick weekend vacation. One of the most beautiful stretches
of California coast.

And at home in San Diego:

A friendly humming bird let me shoot a closeup!

Even through trial, looking over my training log, I was fairly consistent with volume during my 6 week base building period.

Setting aside the two weeks of January. 

A dark period, never to be spoken of again.  

January week 3 – 30 miles

January week 4 – 30 miles

February week 1 – 40 miles

February week 2 – 30 miles

February week 3 – 40 miles

February week 4 – will end up being about 50 miles

Aloha!

two little runners ~ Kristen

Home Sweet Home

two little runners ~ Kristen

I’ve completed the progression from SoCalifornian to New Yorker. I’ve screamed at people on the sidewalk before 8 a.m. I’m not afraid to throw an elbow on the subway. And I ran a 10 miler outside when it was 25 degrees! Just in time to go home. Today is my last day in New York!

Goodbye New York! 

I’ll miss your bagels.

Pumpernickel with tofu veggie cream cheese.
That's my bagel.

I’ll miss your desserts and pastry.

New York cheesecake - the original. 

I’ll miss your macchiato.

Approximately 1/25 of the coffees Penny and I
drank to fuel us through 40 days of trial. 

But most of all, I’ll miss 24/7 with Penny.

And hhheeellllllooo life!

It's San Diego. 70 and gorgeous again!

On the running front, this week I continued to build aerobic base for my forthcoming marathon training. I ran 38 easy miles with some strides, progressions, and fartleks thrown in. I’m feeling more positive about my fitness this week. It’s amazing what a week without a sick day will do for the confidence barometer.

But I still have a lot to work on when I get home. My legs are bound up and tight from sitting in court all day and in front of a computer all night. I did not keep up with my daily yoga practice. I can feel tightness in my hip flexors when I run. I recall the same sensation before I started with yoga, so I anticipate the tightness going away in a few weeks of regular stretching.

I also want to spend some time in the gym building back all around strength, especially leg and core strength. My legs don’t feel as strong when I am running these days, and I feel instability in my core when I am running at fast paces – in strides, fartleks, and towards the end of progressions.

But first, some R&R in Santa Barbara for the weekend! 

two little runners ~ Kristen