Colfax Marathon Training Week 3

Sometimes you have to indulge.  I've seen infinite signs, cups, posters, etc... that read, "I run so I can eat!"  I don't run to eat.  I just like food and running keeps my extravagance a secret. 

I ran with a friend yesterday, which is my favorite way to push through a long run.  It would have been a LONG 8 miles without her.  We were both a bit sluggish and I was so proud not to be alone in my lethargy.  My Yasso 800s left me sore from the day before, but it was really my new pilates routine that kicked my tush.  Anyway, I somehow picked an 8 mile route that was completely uphill.  I understand that doesn't seem possible, especially on a loop, but trust me it is!  Out of 8 miles, 5.5 of those were uphill, climbing between 3-6% grades. 

I also bought a new pair of barefoot trainers the day before and the store said they would let me try them out on trails instead of a treadmill if I returned them within 24 hours if they didn't work.  I knew this was a bad idea before I started, but I didn't listen to my inner wisdom.  Instead, I ended up with a beautiful blister that made residence next to my big toe. 

After our run, we sat on the sidewalk and rested for a few and while I know she returned home to do an Insanity workout, I did not.  First, I lazily watched my husband make lunch.  For those of you that are used to their husbands or wives cooking for them, this doesn't seem like a worthy treat, but I relish the opportunity to be served.  Next, I took a 20 minute nap, and when dinner rolled around, we headed to Red Lobster where I ate my weight in butter and arthropods. 

I ran 24 miles this week, completed 3 yoga/pilates workouts, and chased after two ridiculously energetic preschoolers.  When I see a good meal and the chance to relax, I'll take it.  Lord knows, I'll be dreaming of pizza, beer, and a long nap on my next 10 miler!

Yasso 800s

Seventeen weeks remain until the Colfax Marathon.  I've incorporated Yasso 800s into my Hal Higdon training plan, hoping to increase my strength, speed, and endurance.  Bart Yasso came up with the idea to run a series of 800 meter laps around the track in the same number of minutes as your marathon goal time.  For example, I aim to finish my first marathon between 4:00-4:20.  Therefore, two laps around the track should take about 4 minutes.  Starting small, your first workout should be around 2-3 miles total. After a few months of this, you build towards 5-6 miles at the rapid pace.  Today was my first set of Yasso's; 3 miles was a great workout!

I started out with a few laps to warm up.  Then the work began.  I had a hard time maintaining 2 minute laps, so my series of 800s varied between 3:30-3:58.  In between each 800, I took one lap at a 9:30 pace to cool down.  I ran this routine for 3 total miles.  Granted, it would be easier to maintain a consistent goal pace on a treadmill, but the track was more fun. 

Although, I am not extremely fast, I am very competitive.  It was a challenge to see if I could push just a little faster for each lap while maintaining my breathing.  Track workouts are usually my pit of despair.  I get bored easily and end up quitting early.  However, the competitive nature of the Yasso's kept me intrigued.  Could I maintain at that pace, or speed up with each progressive lap?  There was also something really peaceful about watching the sunrise over the track.  No one was around, and it was so quiet all I heard was my cadence matching my breath.  

For the next 15 weeks, I've scheduled one Yasso workout a week, adding 1-2 additional 800s each week until I reach 6 miles.  While I can't verify whether the workout will really train my legs to run at my goal pace for 26.2 miles, I can definitely appreciate the speed workout compared to my slow distance runs that I've become so attached to.  Varying the speed creates a balanced training diet.  It will also be interesting to see how this workout improves my 5K pace.

Compression Sucks

For six months I've used various brands of compression socks to help ease the post run soreness I am graced with in my calves.  It's become even more important since I switched to running in barefoot style shoes, as I have never been so incapacitated walking up and down stairs, 24 hours after a run. 

However, in the last month or so I've noticed that the compression socks cause intense pain during the run.  It starts with a slow unnerving twitch that grabs the side of my ankle and takes hold of the calf by mile 1.  It almost feels like my shoes are too tight, but they are as loose as possible without the shoe falling off my foot mid-stride.

I have done a few experiments in the last 2+ weeks judging what the problem might be.  

Day 1 - This was my base test.  I ran 7 miles with my CEP compression socks, size II, as normal.  By mile 1, I was in such pain I questioned why I enjoyed running.  By mile 3, I loosened my shoes to the point that I knew they were going to ricochet off my feet if I tripped on an uneven side walk.  Ironically, after mile 4 the pain lessened and I was able to trot along like normal.  There was not a change in pace, hills, terrain, or stride.  The anaconda just slowly relinquished its grip on my calves.  Furthermore, my calves experienced no pain or soreness following the run.

Day 2 - I ran without my compression socks for 5 miles.  My ankles started out a bit tender, but that is because I was sore from my longer weekly mileage.  It eased quickly and I was fine within a half mile.  I thoroughly enjoyed the run and felt only slight soreness in my calves as I charged up large hills.  I felt great throughout the run, but the next day was another story.  Running without compression socks made the run enjoyable, but left me tip toeing around my house the whole next day like a paranoid robber.  Stretching and rolling out my calves turned me into a sadist. 

I went about this experiment for 2 weeks, alternating my typical runs with and without compression socks.  By the end of the second week, I was so beat down by the paradox of either being sore during my run or experiencing tender calves for days afterward.  Before giving up completely, I decided to look into the proper sizing and the science behind compression.

First of all, I needed a new pair of socks.  Perhaps this was a silly and easy fix.  My calves have grown substantially since I bought my first pairs 6 months ago and it was time for more room in the channel.  This might explain why the discomfort during my run has increased over the months of use.  However, this wasn't the smoking gun I expected.  It definitely reduced pain by about 50% but I was still substantially more comfortable during the run when I left them tucked deep in my sock drawer.

Next came the science.  The CEP compression socks insert promises that wearing compression gear will transport oxygen to the muscles more efficiently than the body can transfer on its own.  Compressing the lower leg is supposed to stimulate blood flow throughout the leg.  If blood can move more effectively, negative by-products from running can quickly be removed, leaving the runner more energized and comfortable.

Wearing compression gear (according to CEP):

• Activates the muscles
• Reduces risk of injury
• Improves blood flow
• Enhances performance up to 5%
• Stabilizes ligaments and tendons
• Reduces muscle vibration
• Leaves fewer muscle pains
• Increases circulation
• Accelerates muscle regeneration

Those are a lot of promises, and while I read that list I snickered, imagining a miracle drug infomercial.

Personally, I agree with 3 things on the above list.

1. Leaves fewer muscle pains.  This only works post run though as I just can't move beyond the actual pain while running the first 5 miles in them.  After the run, however is a substantial difference that I can take to the bank.  When I wear my compression socks for a half marathon, I am remarkably less sore following the race.  (During the race, I want to limp to the finish, but hey, I'll feel good the next day...)
2. Reduces muscle vibration. When we strike the ground, our tendons, muscles, and ligaments vibrate.  Scientists believe that vibration is what causes a lot of the post run soreness that I have come to hate after a long hilly run.  When I wear my compression socks, I have only slight, if any muscle soreness post run.    
3. Enhances performance 5%.  I indeed run faster when I wear them.  The pain in my muscles is somehow less intense when I run faster.  When you want to escape pain, run from it!  

Scientific studies also produce mixed results on the effectiveness of compression gear.  Ali et al. (2007) found no benefit from compression.  On the other hand, Kremmier et al. (2009) found compression socks helped improve a runner's lactate threshold during exercise and left them less sore post run.   

Most discomforts caused by my compression socks fade beyond five miles.  However reaching that fifth mile can be excruciating.  I don't run so that I can feel the blood pool in my calves for any amount of time.  While I appreciate the benefits of compression post run, I plan to shelf my knee highs for a while.  Perhaps strengthening my calf muscles through weight training and yoga will naturally improve my calf soreness long term.  I switched to barefoot style running shoes so that I could connect with my body and run as nature intended.  Perhaps I don't need additional fanfare to protect my body and I simply need to improve on its bare perfection.

Colfax Marathon Training: Week 2

I would love to say I feel great during every run and I come home invigorated, but that isn't always the case.  I ran 8 miles on Wednesday because I wanted to run outside before the weather turned cold Friday night.  (Running 8 on the dreadmill isn't exactly thrilling.)  My mother in law offered to watch Owen while he napped and Ethan was at school.  It was the perfect opportunity to get some nice alone time and enjoy the open road.

Because I chose to wear my running clothes to drop Ethan off at preschool, his teacher remembered to tell me how Ethan does laps around the playground during recess.  She asked him why he runs lap after lap, getting increasingly faster at each loop.  Ethan's response was the biggest compliment an active parent can receive, "I need to practice my running so that I can be a great runner like my Mommy someday!" 

I returned to my car, gleaming with pride, and drove promptly home to begin my workout.  As I ran, I thought constantly about Ethan.  I want him to be proud of me.  Obviously our kids look up to us, but I want him to look back at his childhood someday and really think his mom was amazing.  That's why I started to feel guilty when my knees and calves ached with excruciating pain by mile 2.  I had a babysitter to watch Owen; Ethan was in school; the weather was phenomenal; my son was probably running laps around the school yard as I limped along; it was the perfect day for a run, and yet I wanted to stop. 

I never stop when I run.  I never walk.  I know that if I walk, I won't start up again.  It is easier to just slow my pace and push through.  A few miles later I am usually fine and I can finish comfortably.  For some reason, I was really sore on Wednesday and for the first time in years, I walked up a hill.  No, not one hill, three.  My dog, Tucker, was pulling me along excitedly and I thought I was going to loose it.  I haven't pushed through pain like that in a long time. 

Thankfully, I felt remarkably better after mile 4.  My blood started moving the soreness away from my calves and knees and I fell into my typical 9:38 pace.  When I made it home, I felt relieved to have covered the full distance, but also proud that I didn't quit when I saw multiple opportunities.  I could have bailed on my route and gone 3, 4, 5, or 6 miles.  But I didn't.  I finished the planned course and thought about Ethan the entire trek. 

My other runs weren't that noteworthy.  I ran a couple freezing cold three milers at 6:00 am, contacts freezing to my eyeballs; and yesterday hit the gym for 5.5 miles on the dreadmill.  Not every run is supposed to be memorable.  Not every run is supposed to feel great.  I want Ethan to respect his mother's accomplishments not because they are always done with beauty and finesse, but because I always finish what I start. 

Marathon Training Week 1

I've completed my first week of marathon training and already I feel a bit like a pregnant woman.  Hear me out...  I am obsessed with my training program.  I don't want to run too much or too little.  I started doing yoga, again.  (The last two times I did yoga, I was pregnant.)  Calories and food are always on my mind.  Weight gain or loss is of definite concern.  I feel fit and beautiful in a new, goal-oriented sort of way.  And, I feel exhausted looking at the 18 weeks ahead.  I am not in the meat of the program and just like my first prenatal visits, the enormity of the task at hand is hitting, hard. 

Last year, I ran some really tough races.  I put my body through a plethora of tests and after my final race of 2012, I was confident that I could run and finish a marathon.  It is easy to talk about it.  Anyone can sign up to run a race, but the training itself is alarming!  I decided to use Hal Higdon's Novice II Marathon Training Schedule and like a good little runner girl, I immediately marked my calendar dutifully with each daily distance requirement. 

Two days later, I went back to that calendar and added up the required weekly distances.  It started out as expected, but I quickly found my jaw dropping as I saw 33 miles, 36 miles, 45 MILES!  Anyone with heart can finish a marathon.  I have heart, but I know I will need some extra encouragement to get through this.

Just like pregnancy was a long road, that ended with a rather painful, exhausting, and exuberant end, I know the marathon will too.  When I complete 26.2, I will learn more about what kind of a woman I really am.  I am not talking about life-changing, mind-altering, realities mid-race.  Being a mother taught me a different kind of strength.  The kind that is hidden deep within until you really need it to care for someone you truly love, or to push through pain unlike any other and know you can do it again.

This is the first time I have been truly nervous for a race.  If I didn't hit my ideal pace or time for a 5K, it bothered me but I didn't loose sleep over it.  The idea of running 13.1 never felt daunting.  I like 8-10 mile runs and I knew I could finish, even if I had to walk.  This is the first time I see a formidable distance glaring me down from afar, but I am motivated to finish.

New Year, New Distances

My goals for 2013 are simple.  I want to run a marathon and feel good afterwards.  Last year, I ran 10 races.  I don't want to run so many races this year.  I want to pick my races for particular reasons and work really hard to accomplish specific speed or distance goals.  It isn't about quantity this year, it is about quality.

 For months, I've tossed around the idea of registering for a full marathon.  I haven't run one before and I wanted to make sure I had enough time to put in the proper training before I dedicated fully.  I signed up last night.  It is official, I will run the Colfax Marathon on May 19! 

I told my husband I was a bit nervous about all the early morning runs.  Running on snow and ice at 6:00 am, in below zero temperatures, isn't exactly motivating.  Ethan, my 4 year old son, overheard the conversation and said, "Don't worry, Mom!  I'll teach you to run on all surfaces.  I can teach you to run on rocks, grass, sand, snow, ice, whatever!  When I am done teaching you, it will be no problem!"

Ethan's simple understanding is exactly what I needed.  It is important to take it one day, one surface at a time, and not become overwhelmed.  I asked Ethan if he could teach me to run on all those surfaces for 26.2 miles and he said, "Absolutely!  You just do the same thing over and over again." 

Coaches and trainers most commonly post that you need to know your motivation for running endurance races.  If you don't know what your reasons are now, you will question your sanity halfway through the race.  So here is my reasoning: I love my boys.  I want to teach them no goal is ever too big.  I want them to think of me as a superhero.  Randall, my husband, told Ethan one time that his mom was Wonder Woman.  Ethan denied the claim, "No she isn't!  She can't fly!"  When he is grown, I want him to look back and think of his mother as a strong independent woman, one who accomplished her dreams.  I want to challenge my body because every time I do, I become more in tune with my essence.  I am not a remarkably fast runner, so I want to challenge myself and my training in longer distances.