A Running Sabbatical
Nigel “makes” his bed by pawing at sheets or blankets before he plops down - somehow this afternoon he managed to wrap himself up into a bully burrito.
Some dogs ride skateboards and surfboard and rocking horses - my baby winks at you. :)
This ridiculous sweet pup. I will be joining Nigel in supreme laziness for the rest of the week while I take a one week sabbatical from running.
Frankly, I’m itching to run again. After the Marine Corps Marathon, I had a lingering knee injury that didn’t go away and a lot of pain - this Monday, I was walking funny but I was shocked by how quickly my body was healing.
I wanted to go to hot yoga today. I wanted to start a new exercise regimen.
I wanted to start base-building for my next marathon - but I don’t fear rest even if it’s hard for me to take this week off.
Highlights from my training plan for the Fargo Marathon:
- I ran a total of 370.68 miles starting right after the Goofy Challenge (including races).
- I completed a total of 47 hours of hot yoga.
- I completed two 20 mile long runs.
- I did a ton of speed work which showed up during the training cycle: I completed a 5 mile race in a little over 45 minutes, finished the half portion of the Fargo Marathon in 2:06 and finished my fastest 18 miler ever - in 2 hours 58 seconds.
I am happy with an adaptive plan - it let me build my endurance and increase speed without being completely run down, burnt out, or injured.
I wanted to run four days a week the entire time but during long run weeks (especially over 15 miles), my plan let me ratchet down to three runs a week - which saved my legs for the race.
I’m excited about this one week sabbatical because of the concept of periodization of training cycles.
It’s easy for me to sign up for race after race because there are so many fun races out there but I don’t want to run a bunch of mediocre races and I have a hard time using races as training runs.
I see a lot written about the love for running and the love for racing - and I love both.
But I love racing fast and getting faster with each passing year - it makes me so happy.
So what’s our next adventure?
We are running the Detroit Free Press Marathon in October. It will be my third racing marathon and my fifth one completed!
For John it will be his fourth racing marathon and his sixth one completed.
My goal is simple: I will hit 26.2 miles in 4 hours.
I write that with so much nervousness - I went from a 4:32 at the Marine Corps Marathon to 4:14 at Fargo. Does my body have those 14 extra speedy minutes in my legs?
Well, I’d rather dream big than dream small. And I’d rather try and fail then not try at all.
You can track my training here. In the following weeks you will see:
- More Mileage! I’ll be running 4X a week still with a plan that starts at 15 miles and peaks at 55 miles.
- Two twenty milers again - but this time a 22 and a 23 miler!
- A lot of hot yoga, as usual. :D
- Kicking or screaming, John will have me lifting weights.
- And cross-training with a new activity for me - Spinning!
Nigel Bear always approves of rest days.
Always.
Going Far in Fargo
So I finished the Fargo Marathon…with a P.R.
Fargo is different than other marathons I’ve run in that the chip was not on my bib but tied to my shoes.
Oh, my poor shoes.
Yes, I lost my shoes on the course.
Or more precisely, I threw them away.
I got a rock in my shoe at mile 17, and it cut my foot so badly that keeping the shoe on was agony.
So I tried to throw away just one, but running on one shoe is even worse. So by mile 18 I had thrown both away (I carried the chip in my hand), and ran the last 8 miles barefoot
And this was the result.
Running barefoot was horribly painful and I ran the entire time with tears in my eyes. I kept looking for smooth parts of the street to run on and grass but there were pits and twigs everywhere.
And to add insult to injury, my (fully charged) Garmin died partway through the race.
I somehow still managed to reach my goal.
I may have cried those entire eight miles, but it didn’t matter when I crossed the finish line and found John.
My time of 4:13:53 at the Fargo Marathon was a 20 minute improvement from my Marine Corps Marathon time of 4:32 and my pace improved from 10:18 to 9:50 minutes/mile.
I also ran the half in 2:06:57, my fastest half on record. :)
John also had a tough race, but he finished in 4:10 - a p.r. for him by 17 minutes!
Fargo’s Marathon was one of our favorites - the course is beautiful and the people were lovely. Practically every quarter mile, people were handing out water and treats at unofficial aid stations.
Everyone called out “Honey Badger” because I had written it on my bib instead of my name.
Even with perfect conditions, the race was a tough one.
But as my favorite sign from the course said, “Ambition never looks back.”
Getting Ready for a Marathon
First, there’s the carbo-loading.
Getting my race prep pile ready and modelling my race day outfit.
Not being able to fall asleep from all the excitement and crashing…two hours before the race.
Waking up to marathon alarm - thank goodness, I cleverly placed it across the room.
Shocked as always that God created a 5am in the morning.
Getting my first shot of caffeine and sugary gel at 5:05…and hitting the starting line singing Eye of the Tiger.
Like a {Boss} Boo!
Just Keep Swimming, Swimming
This is one of my favorite pictures from the Marine Corps Marathon.
It looks like a moment from a Broadway play - they are all arranged in triangle formation behind me and will break into song at any moment:
Do you hear the people sing, Singing the songs of angry men?
It is the music of a people, Who will not be slaves again! (JAZZ HANDS!)
Yeah, I sing Broadway songs when I run so this could have totally happened!
*******
{Face Down all Your Fears!}
With only a few days left, my training was reduced but felt mentally intense.
I ran without music a lot and hours on the mat (at the studio and home) just made me focus on race weekend.
I tell myself nervousness is good and pressure is great - it makes you always want to be better than your previous reached goal. Here is my training breakdown:
Monday, 5/7: C2 Hot Yoga, 60 Minutes
Tuesday, 5/8: C2 Hot Yoga, 60 Minutes; 3.5 miles, 35 minutes.
Wednesday, 5/9: Hot Power Fusion Yoga, 60 Minutes
Thursday, 5/10: 5 Miles in 49:19.
Friday, 5/11 + Saturday, 5/12: REST DAY, PT + Foam Rolling
Sunday, 5/13: 3.1 Miles in 29:55 + Core Restore Yin Yoga.
11.6 running miles is over a 50% reduction from my highest mileage weeks and the four hot yoga classes kicked my tush.
Ramping down the running has left me sluggish, a normal thing according to the books I’ve read.
This week, the final few days before the marathon, I will run even fewer miles but I will sprint a lot to keep my legs bendy. I’m getting antsy and anxious and just can’t seem to relax or sleep.
At these times I have to ask - what would Dory do? She’d just keep swimming. :)
Cinco De Miler Race, a new 5K PR + Churros are Delish
{We don’t have pictures from this race - this was an accurate representation of how I acted after I crossed the finish line. I love you Kelly Kapowski!}
The Cinco De Miler is the only five mile race in Chicago (the Shamrock Shuffle is 4.97 miles) and this was the first year we got to run it. Like the Shuffle, and the Hot Chocolate, this will definitely be an annual favorite.
I am always impressed by how “small races” in Chicago have nearly 4000 people running!:)
The Cinco De Miler is organized by the same people who put on the Hot Chocolate 15K, and there are churros and egg and cheese burritos at the finish line.
I’ve never eaten a churro before - it’s a fried cigar-shaped biscuit rolled in cinnamon and sugar and it’s delicious! I gave my burrito to John. :)
I love small races - you can run, have fun, and be showered in time to meet friends for brunch - a pretty great weekend! :)
Nigel also had a great start to his weekend - he wasn’t interested in waking up at 7am though. :)
******
I ran the 5 miler in 45:20 - only 20 seconds off my goal of 45 minutes so I’m pretty happy with my performance.
My mile splits were 8:51, 9:13, 9:22, 9:04, and 8:24!
I definitely didn’t feel like I gave it my 100% with the Fargo Marathon less than two weeks away but can I get an internet high five for five mile splits under 9:25!!!
I also reached a 5K personal record of 28:37!
I am excited about this number because at the Shamrock Shuffle it was 29:19 and I shaved off an easy 40 seconds. What can I do if I push myself???!!!
My next goal will be to earn a 25 minute 5K in a race!
Even more impressive for me, was that my average pace at the Shuffle was 9:30 and my average pace here was 9:04!!!
I love speed work, I love speed work, I love speed work!
John finished his race in 39:38 with a pace of 7:56! I’m so impressed and happy for him - and motivated to catch up. :D
******
In more exciting news, do you sometimes think, “I wish I had more Nigel in my life,” or “I would love to send Nigel marriage proposals from my girl puppy?”
Well, wonder no more and enjoy The Adventures of Nigel Bear!
Yes, Nigel has his own Tumblr, where he shares all the exciting moments of his life like third nap or the attractive blonde on his morning walk who always calls him “smooshy face.”
It’s a good life. :)
Hello May!
I know May’s going to be good. Check out my May flowers - this plant is bursting with three flowers and several buds and it started out as a shriveled up little guy. I can’t believe I’m going to have to transplant it soon - potted plant win!
May also begins with an exciting purchase! These are my first pair of hiking boots! :) In less than 50 days, John and I will be embarking on our adventure to Africa where I will climb Mt. Kilimanjaro and we will be going on a safari!
If I told you I was so excited that I limboed into a table, it wouldn’t be a lie. :) No baby elephant will be safe from my hugs.
This will be my third camping trip EVER and I’ve never ever hiked up a mountain. This will be my first pair of hiking boots EVER. This will be the longest time I have ever gone without my flatiron and make-up in public EVER.
Let the hysterical laughter begin! ;D
I bought Lowa boots at Erehwon I will be breaking them in towards the end of May - the Vibrams and my NB Minimus feel so different than the high heel on these guys and I can feel it in my hip after only a few minutes of walking.
*****
Oh yeah, and May means the Fargo Marathon is almost here. EEEEEEEPPPPPPPP!!!!!
Breakfast this morning were two clementines and coffee with almond milk. I’ve been feeling under the weather so I took a rest day yesterday and am keeping it light today with a short run and hot yoga.
Here’s hoping I’m back to 100% by tonight!
April Dreamin’
{All the photos are from the Audobon Aquarium in NOLA}
We’re ten days into April but it’s never too late to dream. :D
RUNNING:
122.51 miles run in March (February’s Miles were 88.92)
I am so grateful to John and a blog reader who told me that keeping a more detailed record of my runs would really help me - seeing the numbers in black and white is incredibly motivating and I am able to pinpoint what helps and hurts my running.
I didn’t realize I jumped my mileage this much but didn’t experience any knee trouble - yay for small victories!
HOT YOGA:
13 Hot Yoga Classes in March (I don’t count at-home practice sessions).
I need to step it back up to 15-20 hours of hot yoga this month!
{MARCH MOMENTS!}
We decided and started planning our international adventure: climbing Mt. Kilimanjaro in Tanzania!
We took an awesome Trip to New Orleans!
I learned to love Eggs!
We ran the Shamrock Shuffle!
I got a new haircut (exciting for me!) :D
I took John home to NYC!
I reached a training half-marathon P.R.!
Run 6 steady miles at a 9 minute or lower pace!
Complete two very LOOOOOOOOOOOOONG runs: two 20 Milers!
(one down, one to go!)
15 hours of Hot Yoga classes.
Cook three new dinner recipes.
Complete three minute plank.
Complete 50 pushups in a row.
Execute a strength training routine, no matter how small, 3X a week!
Hope everyone is having a great day!
16 Miler in NOLA!
It was 85 degrees in New Orleans yesterday. Suck it Chicago. :)
When we pulled in on Friday night, we went to Court of Two Sisters for dinner with everyone. John was very happy with his fried catfish and I had a very rich eggplant dish! The sisters never disappoint and luckily the rich food didn’t hurt my run!
After sightseeing on Saturday, I got myself ready to run. Running in the heat is no joke - Chicago has hot days but running on the Lakefront in the summer feels nothing like running here - the air is humid and sticky.
{Water view from our hotel}
My first 8 miles were run outside through the city and by the water and it was good but very hot - I ran a 5 miler in 46:50 minutes, stopped for water, and then ran a 5K in 28:20. 8 Miles in a little over 75 minutes!
The second half of my run was completed on a treadmill - I ran on a 2.0 to 3.0 incline to imitate terrain as best as I could and finished an 8 miler in 78 minutes.
{City view from our hotel city - see the Cathedral?}
My legs weren’t done though! While everyone else went to the game, I went on a ghost tour of the city.
I loved the ghost tour because it took me to buildings I hadn’t seen before and it was nice lingering around the edges of the French Quarter - the details are beautiful.
The guide took us into a private home - if you own an apartment or condo here, it has it’s own courtyard!
We walked in and I thought, “wow, this is nice,” but then I looked up and saw the moon and stars and I was blown away!
The picture above is the LaLaurie mansion, voted one of America’s most haunted homes. You can read the sordid story to learn about the ghosts, and yes, the home stretches the entire block and was once owned by Nicholas Cage!
The tour lasted for over TWO HOURS and ended AWAY from our hotel- I thought it would have been an hour at most.
I ran for a little over 2.5 hours, the tour and walk back ended up taking another 2.5 hours, and then there was hours of walking and sightseeing in the morning.
At the end of the night, I had a large blister (ewww), was super dehydrated, slightly sunburned, hadn’t eaten anything past lunch other than two Clif shots and iced coffee - so let’s focus on my morning outfit when I was still clean and put together. :)
Total Long Run: 16.1 Miles
Total Weekly Mileage: 30.8 Miles
Yoga as Physical Therapy: Yoga for Post-Run Recovery
After a long run or race, your legs, back, and shoulders feel sore, achy, and tight. Practicing a few simple restorative yoga poses can help you regain range of motion, reduce swelling in your legs, and improve circulation to speed your recovery. Do this sequence using pillows to lend support and to give your body something tangible to fall into to help you unwind. You don’t have to rush into this routine—you may wait until you’re showered and fed or before bed. Hold each position for at least five—and up to 15—minutes. Focus on relaxing your entire body and taking slow, full breaths.
-Sage Roundtree
1 SQUAT
With feet wider than hip-width, lower into a squat with pillows for support.
2 CHILD’S POSE
Fold forward over wide knees with pillows under your belly. Turn your head halfway through.
3 PRONE TWIST
Stack your knees and lower your abdomen to the pillows. Repeat on the other side.
4 BACK-BEND
Create a wedge with three or four pillows and recline over it with arms stretched wide.
5 SIDE BEND
Lie sideways over pillows, keeping hips and shoulders on the ground. Repeat on other side.
6 LEG PROP
Prop your legs up a wall while resting your back or, better yet, your pelvis on a pillow. Or use an ottoman or chair for a bent-kneed version. It’s okay if you fall asleep!
SAGE ROUNTREE is a yoga teacher and USA Triathlon—certified coach whose latest book is The Athlete’s Guide to Recovery. She joins the Runner’s World Challenge at the Big Sur Marathon May 1. She demonstrates this routine at runnersworld.com/bodyshop.
