Thursday, July 23, 2015

Gold Coast Half Marathon: Race Recap

So there's this thing that happens when you don't run a race well, and have a running blog. Everything becomes more important than writing the race recap. I mean, that's true as a matter of our general priorities anyway (as evidenced by our lengthy periods of silence on this blog from one month to the next). 

But you know. They're kind of long and annoying to write... especially when its not a thinly-veiled humble brag. And avoidance is clearly happening when I start actually contemplating cleaning my house instead of writing it. 

So here's the TL;DR version:
Prolly overestimated my fitness level slightly. Not by much. But when I realised that I wasn't going to go sub1:30 I decided that I didnt feel like experiencing the requisite discomfort to pull in a 1:31. So I sort of phoned in the second half, and came home with a 1:34ish. Then ate a shit ton of food. 

So on the Saturday we flew up to the Gold Coast and checked into Surfers Paradise Marriot resort something or other. It was a bit fancypants, for a race hotel. But we landed a top floor room with these views: 



And we saw Geoffrey Rush. No sneaky photo though. (Not above it - just couldnt grab my phone in time).

In the afternoon, I tried to find somewhere to have my traditional pre-race french toast. Nowhere was open so the hubs called downstairs and the Marriot restaurant made it especially for me. So lovely of them.


Freaking delicious. 

Race morning the next day began at 4am with this fun eyes-half-open + bed hair look:


And requisite show of strength... Apparently with attendant pelvic thrust.


Coffee + oats and a gatorade for breakfast. 

Race start time was 6:00 am and we got there by about 5:30 i think.  I ran a few strides and oh i dunno... a 1 mile warmup? 

Said goodbye to the hubs and got into the first Coral in amongst which was a tall blond dude holding the 1:30 balloons and... surprise! Ryan Hall was pacing the 1:30 group and I toooootally fan-girled out at him. I told him I'd read his book and loved it and blah blah blah. It was a reasonably embarrassing show on my part. 

Then a guy next to us looked at Hall skeptically and began asking all these pacing questions, including what his half PR is. Ryan quietly mumbled "um 59 minutes". And Im all like "mate this guy is the US half marathon record holder."

The dude shut up pretty fast. 

Ok so for the race. 

The plan was to stay just under 7:00 minute miles for the first half; then drop to around race pace for a few miles, then lay down the gauntlet for the final 5k - basically what I did in Philly. 

Mile 1: 7:04 - Began reasonably quickish (for a big race) but was still warming up and in amongst a lot of people. 

Miles 2-6: 6:54, 6:58, 6:56, 6:58, 7:00
This was quite a straight and flat stretch. I cant remember a whole lot about these miles. I think they were feeling hardish but mostly fine. I was just trying to stay consistent til the half way mark. 

The hubs got an uber to the halfway mark to get these pics! 



I got to the halfway mark and... I dunno. I realised that I didnt have the power in my legs to start pushing the pace. The best I could do was probably maintain.

Mile 7 and 8: 7:03, 7:03 

Looking pretty surress in a race photo that I'm unwilling to pay $30 for. 

And then got to this point where I just made this weird (sensible? egotistical? cowardly?) decision that if I wasnt going to go sub1:30 that day, then I really didnt want to experience that sort of discomfort required to run a 1:31ish. 

So I sort of just gave up and ran comfortably hard to finish. Took the time to high five all the kids spectating in the last few miles. 

Miles: 9-13: 7:11, 7:16, 7:23, 7:36, 7:29


Running down the finishing chute. Mental state was about 5% despondency, 95% planning my post-race meal.


At the finish line the MC was announcing everyone's names. Mine was pronounced "Peeen-ell-ope". Then he spent 10 seconds botching my surname before giving up entirely. So that was kind of a metaphor for the race, really.

After the race I felt fine. Happy to be done. 


Race t-shirt


And I spent the rest of the day not eating much until the evening (the cruel irony of distance running being that you burn that many calories only to end up wanting the plainest food ever for the next 8 hours) when we chowed down on some Thai, chocolate, wine and all the things. 

No niggles. Rolled up with a bit of foot pain, which cleared up in a few days. 

So all in all, not my most triumphant race. But a few texts from friends, family and chats with the husband throughout the day gave me some good perspective.  I spent most of 2014 injured and would have given my right cuboid bone to run even 5k at a snail's pace, let alone 21k at 7-whatever. I had a great time running a beautiful race and enjoyed a lovely holiday to boot. 

And I got to fan girl out at Ryan Hall like a giddy teenage girl. So you know - upsides all round. 

~ Penny

Wednesday, July 1, 2015

Looking Good So Far

 So far so good on the weather front.

 
(and for our Australian readership)
Though this does leave me a little scant for excuses, come Sunday.

In any event, I'm definitely not being obsessive about this stuff. Pffft.

Tuesday, June 23, 2015

GC HM - Weeks 7 & 8

The countdown is on. Taper-town is here! 

Honestly, the last two weeks of pre-taper training left me a little drained and over it. I know now for a fact that doubling up (instead doing of a long run) KILLs my legs. I think after that first run, my legs enter rest-ville and start chilling out, thinking they won't be running for another 48 hours. And then I be all like WADDUP SUCKERS BACK TO WORK. Its not a pretty sight. 

Anyway, I also added some pretty big tempo workouts these last two weeks. As I think (?) I mentioned, Jake had advised me to just do one key workout a week; and I have had some success in avoiding injury that way (though see Gracie's post today re a 10-day cycle... another good way to do it).

So heres what it looked like. 

Week 7
Sunday: 8.5 miles (In Alice Springs)
Monday: am: 6 miles easy (Alice), pm: 8 miles easy (Sydney)
Tuesday: rest
Wednesday: 6 miles easy
Thursday: 11 miles with 2 x 3 miles at HM pace - 6:53 avg pace
Friday: 3 miles easy
Saturday: 6.5 miles easy (in the Blue Mountains!)
Total: 48 miles

(Unfortunately my running photos didn't really work out, but I do have a photo of the Three Sister from a Blue Mountains trip we did earlier this year). Its soooo beautiful there. 


Week 8 
Sunday: am: 8 miles easy (Blues), pm 6 miles easy (Sydney)
Monday: off
Tuesday: 6 miles easy
Wednesday: 7 miles easy
Thursday: 11 miles with 6 x 1 mile repeats and 0.25 mile jog recoveries (ended up being about 3 mins recovery): 6:41, 6:45, 6:51, 6:51, 6:49. 6:45 = 6:47 avg pace.
Friday 3 miles easy
Saturday: 7 miles easy
Total: 48 miles

Was reasonably happy with both tempo workouts though unfortunately I have done them before and a wee bit faster. So Im not counting myself out of the sub90, but... might be a stretch. Kristen reckons it'll come down to conditions on the day. Probably right. 

Ultimately though the nice thing about having been injured so much last year, is that Im genuinely happy just to be able to run at all. Its effing good. 

Aaaand I'll just go ahead and reread that paragraph when I start obsessively checking the weather for next Sunday. 

Monday, June 22, 2015

Sleep Running

So apparently I do this really weird thing as I fall asleep at night.


Its not that. But I do that too. And, lol.

Anyways, for several minutes (or maybe longer, I have no idea) I legit start to RUN in my sleep. Like, move my legs back and forward rhythmically. Hopefully with a proper cadence of 180 spm... 

I find this exceptionally strange and didnt actually believe it for a long time. I have no memory of it at all. And unfortunately getting video evidence would be even weirder. And possibly break some privacy laws or some such.

Anyway, anyone else have significant others reporting on their sleep-exercise? Anyone trying to do plyo or drills while catching some zzzs? Some tabata burpees in time with your snoring? 

Thursday, June 11, 2015

GC Training and Running Alice

Training for the HM in the last few weeks has been up and down, partly because of niggles and partly because we're out and away a lot. Its sort of easy when nothing is happening to get into a sort of running/work/sleep monk-esque routine, but then... If you're not actually an elite, you're likely going to want to have time for, you know, people and fun things. Oh and less time to do those pesky recovery things like stretch, roll and sleep. 

Anyway one of the fun things we did recently was trapse our way to the Red Centre. I'll do a separate post on the trip, but below are some pics of my runs there. 

The path I took both times was a part-paved part-trail path through "town". I present to you, town:

    



Watch out for the civilisation. Its everywhere.


The majority of the trail ran alongside the Todd River. And when I say "river" I mean:


It floods like once a year I think? The rest of the year "river" is more of an aspirational concept.


Anyways, lets talk training for Gold Coast, which is rapidly and scarily approaching. With any luck, a month after the race I should have finished my training posts. Look forward to the race recap in approximately October 2018. 

Week 5
Sunday: 16 miles easy
Monday: off
Tuesday: 8 miles easy
Wednesday: 6 miles easy
Thursday: 10.5 miles with 3 x 2 miles at HM pace. Paces were 7:00, 6:50, 6:51 with an avg of 6:53. Reasonable on target though a little slower than Id like.
Friday: 3 miles easy
Saturday: 7.5 miles easy
Total: 51 miles.

Week 6
Sunday: 16 miles
Monday: off
Tuesday: 7 miles easy
Wednesday: 9 miles easy
Thursday: off
Friday: 30 mins elliptical with 20 mins of 1 min hard/1 min easy.
Saturday: 3 miles easy
Total: 35 miles 

Obviously the second week was a bit down. I discovered a pain in my right quad in the first half of the week. It didnt feel serious but with my injury history, you definitely rest that crap out rather than trying to push through!

Mileage and workout wise, im right where I wanted to be, and reasonably on target with what Kristen and Jake (wasatchandbeyond) had advised. The tempo was a bit slower than Id hoped to be running at this point so sub130 might not be on the cards this time round. Nevertheless if I can toe the line at GC uninjured i'll consider this shebang a success! 

Tuesday, June 2, 2015

GC HM: Weeks 3 and 4 - blogpostus delayus

Better late than never though, right? 

Gawd, I'll never be one of those people who can blog after their daily runs. How do they do that? What could they possibly be thinking about while running that warrants sharing with the world?! I have to be honest, my mental activity while running is made up of about 20% thinking profound reflective shit, 10% wanting to stop running - and general stopping-running-related thoughts - and 70% wondering how i'll last til I get to the next available public toilet. Seriously tiny bladder this one.

Wearing a hat keeps sun off my face. Does not help with the lazyness or bathroom sitch.

Anyways, below is my training for weeks 3 and 4:

Week 3
Sunday: 8 miles easy (working too much for long run. Being an adult is hard!)
Monday 
Monday: 10 miles easy 
Tuesday: off
Wednesday: 9 miles easy
Thursday: 8.5 miles with 2 x 2 miles at HM pace. Quite encouraging this one, with 6:48, 6:51 (0.5 mile jog recovery) 6:50, 6:51.
Friday: 5.5 miles easy
Saturday: 7 miles easy
Total: 48 miles

Week 4
Sunday: 15 miles easy (longest run in cycle so far!)
Monday: off
Tuesday: 8 miles easy 
Wednesday: 7 miles easy
Thursday: 4 miles easy
Friday was pissing down and ran 10 miles easy instead of tempo
Saturday: 6 miles easy
Total: 50 miles

Definitely topping out in mileage here; both what I can handle physically, lifestyle wise and also what a half marathon even warrants. Honestly mid-40s would have been fine, though. I actually sort of (stupidity alert) just wanted to see if I could run this much without hurting myself. Turns out, consistent with EVERY RUNNING BOOK EVER, if you increase by 10%, dont do speed work while increasing, and run super easy, your legs wont hate you and declare war on your ass. Like literally either; piriformis syndrome is a bitch. 

Per usual i will leave you with photos. 

One of Iron Cove on my long run (looking uncharacteristically gray, but it was quite dramatic and lovely on the day)


And one of me making a bitching chocolate cake. Because cake. 

I got those almonds and that icing eeeeeeverywhere. It was not my most skilled moment in the kitchen.  


But! Pay no attention to the mess. Look at this thing- its freaking gourmet!

Monday, June 1, 2015

Shoes

The stereotype never specified which kind of shoes a girl is supposed to be obsessed with... right?


Do you throw away your old kicks when you hit the mileage limit on 'em? Keep them for walks / cross training? Get paid out by people who WILL NEVER UNDERSTAND ABOUT RUNNING for having just a few too many? 

Saturday, May 16, 2015

Gold Coast HM Training Weeks 1-2 {AKA the time I figured out how to insert GIFs on blogger}

Sooooo where were we? Oh, riiiight I was going to do weekly training posts.  Haha, lol. Did anyone really think that was going to happen?





Lolz even more. Gifs are my life sometimes.

Anyway, as for actual training, the last few weeks I have stayed in the high 40s in mileage. Nearly all my easy runs are in the 8:45-9:15 range, (though getting a tad faster as it gets a little cooler).

I've stuck with one long run per week, and added a tempo at HM pace. I decided (on the expert advice of Kristen) to start small on the tempo, and to only do one workout (tempo or speed) per week. With my injury history, I just really don't think it is wise to try much more.

So without further ado:

Week 1 (10 weeks out from GCHM) 26 April - 2 May:
Sunday: 14 miles easy
Monday: off
Tuesday: 8 miles easy
Wednesday: 8 miles with 2 x 1 miles at HM pace
Thursday: off
Friday: 9 miles easy
Saturday: 7 miles easy.
Total: 46 miles

As for the tempo miles, wowza.  The aim of that run wasn't really to do a workout, per se. It was (1) to test out how HM pace felt, to get an idea of how much fitness I needed to build before Gold Coast HM, and (2) to ease my body into hard running.  I noted in my fastrunningblog that it was this time last year that I jumped from 41 to 50 miles in one week, and added 6 x 1 mile repeats at HM/10K pace. I got a SFx three days later. Eeek! SO, I wanted to be cautious and ease into the harder work.

The 2 x 1 miles were 6:49 and 6:41 with 0.5 mile jog recovery.  Honestly, I had a hard time dialing into that HM pace that used to feel so intuitive. Those miles were faster than what that pace should feel like; they felt much closer to 10K pace! It meant that I needed to aim a bit slower for next time... aaaaand that this slow-poke has lost a little fitness over the year!

Week 2  (3 May - 9 May) saw about the same stuff.
Sunday: 14 miles easy
Monday: off
Tuesday: 8 miles easy
Wednesday 9 miles easy
Thursday: 7.5 miles with 2 x 1.5 miles at HM pace.
Friday: off
Saturday: 6.5 miles easy.
Total: 45 miles

(The 6.5 because I cannot cope with a 0.5 mile hanging over me for the week. Yaaaay OCD.)

The 2 x 1.5 were 6:51 and 6:55 respectively, which is around where I need to be on pace. And I definitely felt the difference in effort!

And I'll go into details next post (AREN'T YOU ALL SUPREMELY LUCKY) but this week I moved up to 48 miles and had an encouraging tempo run. I'll gradually add intervals/distance to these - and with any luck will be able to string a few miles together at that pace come race day!

Overall though, even if I don't, it is just amazing to be back running again healthily. Last year was so mired in injury. Even when I was back running, it was that cautious "bugger-Im-about-to-injury-something" running. It hit me on the treadmill today, that I finally wasn't running in fear. Ugh, that's a terrible feeling.

The one positive aspect of it is that I'm much more diligent about running slowly, stretching, rolling and eating properly than I have been in the past. Especially the latter. I have generally monitored my weight, but for the first time, I've been just focusing on eating enough and whether it makes me feel good running. And I gotta say, running is worlds easier when you have enough calories in your system.




And on that note, I'll leave you with a couple of photos I took from Rozelle/Blackwattle Bay that I frequently run around.



Anyone else find themselves running in fear after a sustained period of injury? Do you feel like you're more conscious of doing all the right recovery things because of it? Does it make you feel more inclined to use GIFs at any and every opportunity?

Sunday, April 26, 2015

Don't Be an Idiot: Ten Weeks to Gold Coast HM

I've whinged about it pretty frequently to family and friends, and to some degree on the blog, but I spent a large part of 2014 injured and miserable. Recovery from a stress fracture, then another stress fracture then a labral tear in my hip, all left me wondering if I'd ever run sans-injury again.

I'm not at all a drama queen. 

Well, the answer was not of any great philosphical moment. It was simply that when I got healthy, Id lace up again but this time be smart doing it.

So far, I think I have been. I've almost been reluctant to blog about running again for fear of having to follow up with another whining post about how I'm injured, then the inevitable blogging hiatus, followed by a sarcastic "Hi, I'm Penny" post, having to reintroduce myself all over again.

Well no more! I have designated 2015 as the year of no injury. It even has its own hashtag #noinjury2015.  Unfortunately the meme hasn't really taken off. That is, only I use it. And mainly just in my head and in messages to Kristen. #howdothesocialmediasworkagain?

Anyway. Ok. To get us all back on track, here is the mileage I have done since recovering from my hip labral tear: 
January: 16, 21, 23, 26, 22
February: 23, 25, 25, 30
March: 10, 26, 32, 35
April: 38, 42, 26, 45

As you can see, in both March and April I took cutback weeks, that I think have enabled me to get up to my goal mileage feeling strong. I have also been running all that SLOW. As in, between 8:45-10 min miles, when my easy pace used to be 7:45- 8:30.  Slowness = lower impact = few injuries + better aerobic workout. Learn it, people. At least, learn it faster than I did. 

Anyway, I'd like to keep my mileage between 45-50mpw, in the lead up to *brump-bum-ba-buuuuum* my goal race of Gold Coast half marathon, July 5. That's ten weeks away. And I'll be shooting for sub-1:30.

Posting that publicly is soooo bloody scary these days. Not because I might not be in sub-90 shape come July - that may well be the case. Rather, its because every effing time I've set a goal race in the last 18 months, I've been stymied by injury.

But screw it. I don't believe in juju, or jinxing or touching wood or whatever. Nothing I say on the interwebs and to our 4.8 average weekly readers, is going to change whether or not I get another serious injury.

What will give me another injury is not eating enough, not sleeping enough, jumping up in mileage and/or speed before I'm ready, running in old shoes, and generally being an idiot. 

So in short, my motto in the lead-up to GC half is: don't be an idiot. 

Part of my attempt to lessen my own idiocy has been to do some of my long runs on trails, and undulating terrain (Sydney is quite flat). To wit, below are some pics of a trail run I did in Canberra, through Red Hill Nature Park, with some beautiful rugged bush, and gorgeous views of our nation's capital.


Oh, and one of Lake Burley Griffin and the High Court of Australia, cos lawyer and lawyering lawyeryness.


I was in Canberra for a beautiful wedding - and was able to spend some grand times with my siblings and neices/nephews. Including this stunning little lady.


And my big bro, who professes to not have seen me sober since about the middle of 2004.
Whatevaaaaa. Champagne-induced wedding selfies rock.

Then last weekend I headed down to Victoria for a hensy weekend with my two best friends and their babies. 

Before we go into the running bits, we must first observe: bebe cheeks: 


Mischiefy bebe cheeks!

All the bebe cheeks in bath. HULLO omg.


And my women. Fuck I love these two. 20 years we've been friends and still going strong.




















And all this is to say that I did last week's long run (13 miles) along the Great Ocean Road between Anglesea (where we were staying) and Airey's Inlet. 

You are just so spoiled for views along this stunning coast line, it is hard to resist the temptation to stop running and take photos every 5 minutes.


Blessed be my places. So good.


And that's all folks. Until next week's first actual OMG training post in basically forever, woop!

Friday, April 3, 2015

Running (and eating) in Paris

We recently went on a 10-day trip to Paris. Because why the hell not.

It was late February (it wouldnt be me if I wasnt exceedingly late in posting about my holidays), so running was rather chilly; but it was fun to finally pull out my cold weather gear from NYC!


We were staying in the Theatre District, which meant I could run south, past Palais Garnier, through the Louvre and along La Seine every day. 




There is a great path along the south-side of the river that runs almost entirely unbroken, up to (and beyond) the Eiffel Tower.


Needless to say Paris was amazing to run around. But there were so many other amazing things to do and see... and most of all EAT.

Eating in Paris is kind of a runners dream.



"I'll have the entree bread with a side of bread, and bread topping, s'il vous plait."

I also ate laduree macaroons every.single.day. 
Because Im 32 and I make great life choices.

We had some amazing seafood:


Though believe I ate steak at least 5 nights. I couldn't understand what they did to it to make it taste so good.



Then I remembered all the butter. Yes.

Also all the cheese and wine too please.



A croissant a day keeps the doctor away.


SHUT UP ITS A SAYING.


And while eating all the desserts was incredible, even better was learning to make them (then eat them) myself!




Beyond food and running it would be impossible to share all the amazing things I did and saw. But below are a few highlights:

The mini markets


Notre Dame

Sacre Coeur 

Curling up with a book at Shakespear & Co.


Going to the ballet at Palais Garnier:



(And finally being in the presence of the real-life "Masquerade" staircase from Phantom!) 


Seeing my favourite Van Gogh in person:

And of course my lady, La tour Eiffel, at night.