In Training: Marathon Weekend 2013 (Dopey Challenge)! 1/17 - LINK TO TRIP REPORT!

[Ariel484]

Week 3: Run #2 (3 miles on the treadmill)
Tuesday, September 11, 2012

6 miles completed/15 miles planned for the week
30 miles completed so far in training

In some ways this run was better than yesterday's...in others, not so much. I think I felt better from a cardiovascular stand point - which makes sense since I'm still recovering from that sinus infection. But for the first 0.5 miles my calves were EXTREMELY tight, and once that went away I became acutely aware of how weak my quads and hamstrings felt. About halfway through I even felt some IT Band soreness. Luckily that went away after a bit.

Total time: 29:53 for 3 miles
Average pace: 9:58ish/mile??

Once I thought about it a bit more, I decided that none of this should have surprised me. I've only missed once run over the past few weeks, but I've missed my last 3 strength training sessions and have barely made it to yoga.

The knee pain is bothersome - while training for my first (and at this point, only) 10K in 2009 I had such bad knee pain that I saw a doctor for it. She diagnosed the problem as Runner's Knee and suggested I wear orthotics in my shoes (specifically $25 Powersteps) to help the problem. The Powersteps were a lifesaver, and I never ran without them until about a month ago. I had just switched to a fresh pair of shoes and was experiencing weird, intermittent pain in various places in my feet and legs. I had recently lost weight, so I wondered if perhaps I needed to be re-fitted for new, different shoes. A super helpful employee at my local running store suggested a different - and cheaper! - course of action: keep the shoes, lose the Powersteps. He guessed that I was in better shape now and no longer needed them. I haven't used them since and have been totally fine.

At the time I thought that my "being in better shape" was a result of the weight loss and just having run more miles. However, per the above article, for those with Runner's Knee, "strengthening [the] quadriceps will improve patellar tracking" (keeping the kneecap in its proper place), "and stretching [the] hamstrings and calves will prevent overpronation" (collapsing of the arches/ankles rolling inward).

...



After the 2012 WDW Marathon I was really good about getting in strength training and had decent (but not great) attendance in my yoga classes. Is it possible that consistently strength training (in addition to the weight loss and more consistency with running) led to my being able to ditch the Powersteps? Has missing out on both strength training and yoga for the past 1.5ish weeks caused this sudden knee pain, calf tightness and overall feeling of weakness in my legs? I'm not totally sure, but I think there's a good chance.

Some runs are just runs that are completed and checked off on the training schedule, but the run from this morning really gives me a decent amount to think about. First, it's really driven home just how much strength training has helped me this year. I'm not beating myself up for missing it recently - I think it was the right decision since I was sick - but I definitely want to keep making it a priority. Second, I NEED TO GO YOGA. I did not enjoy that tight feeling in my calves this morning. And finally (and this is something I don't need to decide on for a few months)...in light of this realization I'm wondering how I should handle strength training and yoga in the weeks leading up to the race. After my peak week of training (the week before Christmas) I was thinking that as I cut back on mileage to rest up for race weekend I'd also stop strength training and yoga altogether. This is called the taper period in training - all the hard work is done, now it's time for the body to relax, recover and save energy for the big race (I cannot WAIT for tapering! ). But seeing how much strength/flexibility I've lost in a short time really makes me question how wise this is. Maybe it'll be better to cut down my reps bit by bit, instead of stopping training completely? I'm not sure.

So that's it for today. Is it Friday yet??

Continued in Next Post

 

[Ariel484]

Week 3: Strength training and yoga
Thursday, September 13, 2012

Wow, I just looked back through my old posts...how sad that today was only the second time I've actually done strength training and yoga as scheduled. Yes, I've been sick, but I'm going to SERIOUSLY try to be more consistent.

Strength training this morning was...humbling. It's amazing how much I lost in just 2 weeks. I did surprisingly okay on the arm and core stuff, but I was really struggling with the lower body workouts. My legs just felt so weak and kept cramping up...a similar experience to yesterday's run I guess.

Yoga class today was just alright. Lots of arm rotations - my shoulders have never been very flexible, so I struggled with that part. But I still felt very relaxed and decently stretched out when it was over. Plus, I actually made it to class...that's a victory in and of itself.

In other news, I'm going to be out of town Sunday - Tuesday for work-related travel and have been trying to figure out how to juggle my schedule so that I don't miss much. I'm definitely going to do my long run on Saturday instead of Sunday, which is the day I'm flying to the conference (in Minneapolis). On Monday and Tuesday I'm basically going to speaker presentations all day (and giving one of my own on Tuesday! ). The presentations begin at 8AM so I'm hoping to be able to keep my usual AM exercise schedule going. I called the hotel, and it sounds like they have a pretty awesome fitness center with treadmills and a room full of free weights, so I should be able to get a session of strength training and one run in. If I do that, I'll just miss yoga on Monday. Our yoga teacher reminded us today that the week of September 24 is an off week (there are 4 each year)...so I'm going to miss Monday, hopefully go Thursday, then no yoga until October. That's going to make it hard to get back into a groove, as if I wasn't already struggling to consistently make it to class! Oh well.

Namaste, all, and Happy Thursday!

Continued in Next Post

 

[Ariel484]

Week 3: Rest Day
Friday, September 14, 2012

Yesterday was a weird day. At the risk of sounding like a total nutjob, I'll be honest and admit that it started at 2:53AM. My alarm went off and I was downstairs in a flash, pre-ordering a brand new iPhone. Back to bed by 3:30, then up again for a work conference call. The rest of my day was filled with trying to finish a big project by the end of the day since I won't be in the office Monday - Wednesday...so at some point I realized there was never going to be a great time to get my 4-miler in. It probably worked out for the best since my legs were SO VERY SORE from strength training the day before. It was pathetic.

Continued in Next Post

 

[Ariel484]

Week 3: Run #3 (5 mile loop)
Saturday, September 15, 2012
Weather: 64 degrees and sunny, low humidity


11 miles completed/15 miles planned for the week
35 miles completed so far in training

Per HalHigdon.com: "Notice that although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program."

So woohoo for the first stepback week of training! Although after being sick last week I'll have a higher weekly total this week. Still trying to get back on track I guess.

I'm happy to say that this was a pretty good run! My legs were still a bit sore but much better than yesterday. I think this actually helped me out - it forced me to run slow, especially on the first mile when I was getting warmed up. This was a huge problem for me during that 6-miler on Labor Day - starting out too fast - and the pacing overall was much better for me today. And unlike the 6-miler, I took just 2 walk breaks at the beginning of miles 3 and 5 for some water. Overall I'm pleased with the run.

Enjoy your Saturday, everyone!

Total time: 50:42 for 5 miles
Average pace: 10:08/mile (10:24, 10:04, 10:16, 10:03, 9:55)
Number of dogs spotted on the run: 5

Continued in Next Post

 

[camandjacksmom]

Yay you are doing another trip report! I have read all your other reports and have loved them!! My husband and I are doing the Tower of Terror 10 miler and have signed up to do the 1/2 marathon. The 10 miler will be our 1st long race and with it 2 weeks away I am freaking out just a little! If you could give me any advice what would it be???

 

[Ariel484]

Yay you are doing another trip report! I have read all your other reports and have loved them!! My husband and I are doing the Tower of Terror 10 miler and have signed up to do the 1/2 marathon. The 10 miler will be our 1st long race and with it 2 weeks away I am freaking out just a little! If you could give me any advice what would it be???

Hi! Thanks for reading my other reports, and thanks for being here! Can I just tell you that I am SO jealous that you're doing the ToT 10-miler?! I wanted to do that one so badly!

Hmm...advice?

Well, first and foremost...since this is a Disney race and all, don't forget your camera!!
In all seriousness though, my biggest suggestion is to run the race the way YOU run. By that I mean a few things...

1. Don't try anything new on race day. Wear clothes you've worn before and that you know are comfortable. Don't buy brand new shoes at the expo to use at the race. Before the race eat what you're normally eat before a long training run. Use the same kind of fuel/hydration strategy you use on your longer training runs (for example, I bring my own Gu chomps to all race...I know Disney provides fuel on the courses but they are Clif gels, which I normally don't use, and I like to have stuff every 4 miles...Disney doesn't do that as often. Their water stops work out well for me though).

2. Run the first few miles somewhat slowly...you're going to be excited and nervous, and you may find it's easy to get caught up in everything around you, resulting in you running too fast for a bit. You don't want to do this and then crash later on in the race!

Does that make sense???

And of course, have a wonderful time and make sure to take everything in all around you. The race will fly by! And don't forget to wear that awesome finisher medal around the parks afterward!

I hope you and your husband have a great time!

 

[Ariel484]

Week 3: Run #4 (4 mile out-and-back)
Sunday, September 16, 2012
Weather: 61 degrees and sunny, 63% humidity


15 miles completed/15 miles planned for the week
39 miles completed so far in training

Stick a fork in week 3...it's done!

Very nice run today. The weather was great, except that I definitely should have worn a hat. That sun was blazing!

My hamstrings feel almost completely recovered from lifting on Thursday...I definitely still felt some tightness today during the first 1.5 miles or so, and I had some hip soreness on my right side. Both of these issues went away right before the halfway point, luckily. I really need to strength more.

And with that, it's almost time to blow this popsicle stand. I have to head to the airport around 1:30 and fly out for my work conference. Because nothing helps leg tightness and soreness quite like sitting on a plane and then sitting in a conference for 2 days straight.

Have a lovely day!

Total time: 38:55 for 4 miles
Average pace: 9:44/mile (10:06, 9:42, 9:42, 9:24)
Number of dogs spotted on the run: Just 1...he was not happy to see me. Sadness.

 

[camandjacksmom]

Hi! Thanks for reading my other reports, and thanks for being here! Can I just tell you that I am SO jealous that you're doing the ToT 10-miler?! I wanted to do that one so badly!

Hmm...advice?

Well, first and foremost...since this is a Disney race and all, don't forget your camera!!
In all seriousness though, my biggest suggestion is to run the race the way YOU run. By that I mean a few things...

1. Don't try anything new on race day. Wear clothes you've worn before and that you know are comfortable. Don't buy brand new shoes at the expo to use at the race. Before the race eat what you're normally eat before a long training run. Use the same kind of fuel/hydration strategy you use on your longer training runs (for example, I bring my own Gu chomps to all race...I know Disney provides fuel on the courses but they are Clif gels, which I normally don't use, and I like to have stuff every 4 miles...Disney doesn't do that as often. Their water stops work out well for me though).

2. Run the first few miles somewhat slowly...you're going to be excited and nervous, and you may find it's easy to get caught up in everything around you, resulting in you running too fast for a bit. You don't want to do this and then crash later on in the race!

Does that make sense???

And of course, have a wonderful time and make sure to take everything in all around you. The race will fly by! And don't forget to wear that awesome finisher medal around the parks afterward!

I hope you and your husband have a great time!

Thanks for your advice Shannon(I love your name by the way! Its mine too) Congrats on your runs this week! I saw you bought the brightroom package last year for the marathon do you mind telling me how much it was? I am an OCD planner also and wanted to get it in the budget! I am jealous of your stay at Poly this year. We always stay at Riverside but one day I want to stay at the Grand Floridian....one day

 

[Ariel484]

Thanks for your advice Shannon(I love your name by the way! Its mine too) Congrats on your runs this week! I saw you bought the brightroom package last year for the marathon do you mind telling me how much it was? I am an OCD planner also and wanted to get it in the budget! I am jealous of your stay at Poly this year. We always stay at Riverside but one day I want to stay at the Grand Floridian....one day

Hi Shannon! Yes, great name!

I am pretty sure that the brightroom package was $99 for the marathon. If you are getting it, make sure to look at both you and your husband's pictures BEFORE ordering to make sure you have everything you want. A few of my pictures showed up in my brother's picture bucket but not mine...mostly I was turned to the side or something, so my race number was not visible. I emailed brightroom and those pictures were added to my account. There will also be a lost and found area for pictures you can look through, but that may be thousands of pictures! I didn't even bother.

Ooh...I would love to stay at the Grand Floridian someday too. I love it there! We stayed at Riverside for the 2011 Princess Half and really liked it. Beautiful resort.

Continued in Next Post

 

[Ariel484]

Week 4: Run #1 (3 miles on the treadmill)
Monday, September 17, 2012

3 miles completed/19 miles planned for the week
42 miles completed so far in training

Greetings from Minneapolis!

I am here for a work conference until tomorrow evening. Last night was pretty uneventful, except that there was a scheduling mix-up resulting in about half of us (myself included) thinking dinner was at 7 when it was really at 6. Not cool. I like food way too much for that to be acceptable.

I was in bed by 10:30 Minnesota time (11:30 Ohio time) and up at about 6:15 to hit the treadmill. Ordinarily this would be a strength training day, but I ran today instead (possible TMI alert) to give my running clothes an extra day to dry out before packing them up to go home. When I run, I sweat a lot...it's gross. So yeah, I didn't feel like packing wet, smelly clothes up.

Nothing really noteworthy about the run. The hotel has a really nice fitness center, so even though there were about 6 other people in the cardio room with me, I had no trouble getting a treadmill. I also saw the free weight room next door...looks like I have no excuse to skip strength training tomorrow.

Stats from the run:
Total time: 29:42 for 3 miles
Average pace: 9:54ish/mile

Continued in Next Post

 

[Ariel484]

Week 4: Strength Training
Tuesday, September 18, 2012

I must say, I am quite proud of myself for sticking to my training plan while traveling. Excuse me while I pat myself on the back some more...

Anyhoo, I used the hotel's fitness area again this morning. Very nice...my only small issue was that they don't have the dumbbells I am currently using (12 lbs). Totally understandable, as it is sort of a weird weight. I am impressed that they had dumbbells, period! Seems kind of rare for a hotel. So I used the 10s (nowhere near ready for 15s!) and added a couple of extra reps onto what I would normally do. My legs felt much better than they did on Thursday...no cramping and I am not sore.

That's pretty much it for my trip. I check out of my hotel in 15 minutes, then lunch, afternoon sessions and off to the airport. I gave my presentation this morning...I actually won an award for my paper at this same conference last year, but I don't think I will this year. My talk went well but I just don't think my topic was as good as last year's was. Oh well, at least it's over and I can list it in my annual review! So glad to be close to going home!

Continued in Next Post

 

[Ariel484]

Week 4: Run #2 (3 mile out-and-back)
Wednesday, September 19, 2012
Weather: 64 degrees and sunny, 61% humidity


6 miles completed/19 miles planned for the week
45 miles completed so far in training

Boy, is it good to be home.

Yesterday was a long day. I was up at 6AM Minnesota time to work out...then I went to conference sessions, presented my own, checked out of the hotel, went to more sessions (I hit the wall at about 1PM...zzz) and didn't pull into my driveway until almost 11PM Ohio time. Since I was at the conference on Sunday today is a flex day, meaning no work for me! I stayed in bed until about 10:30...it's just so warm and comfy there!

Finally I got up to go run. The weather was perfect - chilly but not too cold. Between 2 days of traveling, sitting in on sessions all day and conference food (all of it was heavy...lots of desserts and barely any fruits or veggies) today's run was a struggle. I felt sluggish and stiff...probably wouldn't been a good day to back off on the pace a bit. I wish I'd thought of that when I actually WAS running. Oh well.

Stats from the run:
Total Time: 29:17 for 3 miles
Average pace: 9:46/mile (10:07, 9:36, 9:34)
Zero dogs today.

Continued in Next Post

 

[Ariel484]

Week 4: Strength training and yoga
Thursday, September 20, 2012

I'm definitely still recovering from my little trip earlier this week. After sleeping in so late yesterday I had a helluva time getting to sleep last night and only got about 6 hours...I feel okay so far but I'm sure it'll hit me this afternoon.

So yeah...strength training was fine. I felt a little sluggish, but what can ya do. Yoga was okay, not great...just not feeling it today. Sort of a blah day overall. We all get them once in awhile, right?! I will say that I requested some hip stretching during class (I get hip soreness occasionally when running) and I do feel better now.

This was the last week of the current yoga session, so there are no yoga classes next week. The next session begins October 1, and I've signed up for my same Monday/Thursday lunchtime classes, as well as another class on Wednesdays. Quite silly of my to sign up for 3 classes per week when I cannot consistently make it to 2 per week, but there you have it. I'll do the best I can.

Byeeeeeeeeeee!

Continued in Next Post

 

[ZellyB]

Great job on getting back to the strength/yoga training. This is still something I'm sorely lacking in. And, I always think you deserve extra credit when you get it done even when you really don't want to do it. So, congrats!

 

[annabanna]

I am so impressed that you were able to work out while at out of town for work. That's never easy to do!
I have had some sort of nast flu most of the week and haven't managed to run at all in almost a week. I am getting worried now because I have a half marathon coming up in a week and I didn't feel prepared for it before, now I feel even worse. It's hard to getback into the groove after being off!

 

[butiflfeet]

Seriously great job with working out while you were out of town! I always intend to do it but I just never do.

 

[Ariel484]

Great job on getting back to the strength/yoga training. This is still something I'm sorely lacking in. And, I always think you deserve extra credit when you get it done even when you really don't want to do it. So, congrats!

Extra credit, eh? I like the way you think! Thanks!

I am so impressed that you were able to work out while at out of town for work. That's never easy to do!
I have had some sort of nast flu most of the week and haven't managed to run at all in almost a week. I am getting worried now because I have a half marathon coming up in a week and I didn't feel prepared for it before, now I feel even worse. It's hard to getback into the groove after being off!

Oh no! I hope that you feel better soon. I hope that your race goes okay...it might be a good idea to re-visit whatever expectations/goals you had for the race in light of being sick (that is to say, this may not be a great time to go for a PR). Get well soon!

Seriously great job with working out while you were out of town! I always intend to do it but I just never do.

Thanks! This is really the first time I've stuck to it while out of town. It took some extra planning but it was nice coming home and not having to worry about "making up" the runs that I had missed.

 

[Ariel484]

Week 4: Run #3 (4 mile out-and-back)
Friday, September 21, 2012
Weather: ?? Low 60s, overcast and not humid...i.e. perfect!


10 miles completed/19 miles planned for the week
49 miles completed so far in training

Oh man...this run is going to be 5 miles next week! EEK!

This was quite a nice run today. The first mile felt stiff and weird (as usual, since I pretty much rolled out of bed, threw on clothes and headed out the door), but otherwise it was quite pleasant. I know the weather was a big part of it, as well as something else that I'll post about in a bit.

Stats from the run:
Total time: 39:06 for 4 miles
Average pace: 9:47 min/mile (10:11, 9:42, 9:44, 9:29)

Continued in Next Post

 

[Ariel484]

Running Stuff I like: Foam roller and (to a lesser extent) The Stick

One thing I hear a lot about running is that it's a great sport because "all you need is a good pair of shoes!"

Well...not exactly. As time has gone on I've definitely found myself acquiring more gear than I ever expected to when I first began running consistently. So I thought I'd share some stuff that I like.

Yesterday I mentioned that I asked our yoga teacher specifically for some hip stretches during class. I never experienced hip pain while running until I got into longer distance runs when training for the 2012 marathon...it was never something I really worried about, but it was annoying. After that race, my runs were shorter and the hip pain went away. Quite a relief...no one likes being sore!

So I was a bit disappointed to feel the pain returning during both of my 3-milers this week (primarily in my right hip). I didn't really mention it because I think I was in denial, and like before it wasn't something I was super worried about...but the more I thought about it the more I realized that I need to nip this in the bud. If this is a small problem on shorter runs, I imagine it will turn into something bigger in a few weeks when my runs are longer.

I consulted my good friend RunnersWorld.com and found this video. I don't know much about physiology and whatnot, but I am pretty sure that the pain I was having was at the top of my IT band. Normally I get that pain in my knees, but lately it's been in my hip.

Anyhoo, the guy in this video is the same guy that made the strength training program that I use, which has helped me a lot...so I was glad to find his tips:

1. Wear properly fitted shoes
2. Strength train
3. Foam roll

I checked in with my local running store about a month ago and they confirmed that I am in the correct shoes. I already strength train...but I don't foam roll. I own both a foam roller (I forget exactly which one I have but I think it's similar to this one) and The Stick (which is similar to a foam roller), I just almost never use them.

So after watching the above video I found this one, which shoes how to use the foam roller on all parts of your legs (hamstrings, IT Band, calves, etc.). I dusted off the ol' foam roller and gave it a try. I could definitely feel it in my left side, and then I switched to the right... HOLY MOTHER OF MICKEY MOUSE. It hurt...like, a LOT. I rolled for about 15 seconds, took a break, rolled again...and so on. Maybe this wasn't THE issue behind my hip pain, but there was definitely something going on there. Yowza!

So that brings me to today's run...4 miles and almost zero hip pain! I felt a HUGE difference. And thus I am stating here and now that I am committing myself to foam rolling at least a few days per week (ideally on more days than not). The doc in the first video recommends 2-3 minutes per side/area every day...that doesn't sound so bad, especially if it's going to keep my legs healthy. And when I tried the same stuff with The Stick, it felt good, but not nearly as good as the foam roller...so the roller is my new best friend.

So, to summarize...yay foam rolling! It hurts so good.

Continued in Next Post

 

[tiffrobyn]

So that brings me to today's run...4 miles and almost zero hip pain! I felt a HUGE difference. And thus I am stating here and now that I am committing myself to foam rolling at least a few days per week (ideally on more days than not). The doc in the first video recommends 2-3 minutes per side/area every day...that doesn't sound so bad, especially if it's going to keep my legs healthy. And when I tried the same stuff with The Stick, it felt good, but not nearly as good as the foam roller...so the roller is my new best friend.

So, to summarize...yay foam rolling! It hurts so good.

Ok, *SOLD*! My hips are the ONLY place that still bothers me after a run. I assumed it was because I'm never able to stretch it enough. I will be seeking out a foam roller stat!