Tuesday Training (7)

I know, you are thinking...how many gosh darn weeks ARE there in this training program? Well, I can tell you that it has been approximately 17 weeks, 1 day, 13 hours and 17 minutes. Approximately. The good news is this is the last you will have to hear about training for a while. The bad news is that the next week will probably be full of race recaps instead. Sorry. I do have a few non running related (what!?) posts in the works for both this and next week though!

But first, I had fun with last weeks "you might be an ultra runner". How about just plain old "you might be a RUNNER"? Here are a few that pertain to me. You can find a lot more here!

One of my all time favorite trails: PCT!

 You know you're a runner when...

-          you have more running clothes than regular clothes in your laundry pile.

-          you smirk when non-runners ask you, "So how long is this marathon?" (remember this post?)

-          your runs are longer than your commute to work.

-          you go into Starbucks more often to use the bathroom than to actually buy coffee.

-          you no longer make fun of fanny packs because your running belt looks very similar to one.

-          you get an invitation to a wedding and you automatically think about what race the date will conflict with.

-          you're always hungry.

-          you know where your illiotibial band is located.

-          you spend more time researching running routes than tourist attractions when traveling to a new city. (I have a list here)

-          you know where exactly one mile from your front door is (in any direction). (and get made fun of for it!)

-          you get jealous when you're driving in your car and pass runners.(or when I am walking!)

Now, on with the training show! 
Week 1 - 4
Week 5 - 8
Week 9 - 11
Week 12 - 13
Week 14 - 15
Week 16

Week 17:

This last week has been better than the week before, not so much miles wise, since I am technically in taper, but motivation wise. Funny how that works. Now that I am SUPPOSED to run less miles, I want to run more. It's all mental.

Monday: REST -- walk 2 miles
Tuesday: REST -- walk 3 miles
Wednesday: 3 miles easy run with a friend (no Garmin) / walk 3 miles
Thursday: 8.5 miles @ 8:44 pace / walk 2 miles
Friday: hike 4 miles / walk 2 miles
Saturday: 11 miles @ 11:00 pace (hills/trail run) / hike 5 miles **
Sunday: 4.5 miles @ 12:00 pace (hills/trail run) **I cut this one short because I left a pot of beans on the stove accidentally. I kid you not.

Total Run miles: 26
Total Walk miles: 12
Total Hike miles: 9

I love hiking and walking as "cross training" and luckily have a friend who is willing to go with me. We have been walking or hiking 1-2 days a week after work and this week, we also got in a weekend hike, which was fabulous. It's been a great chance to catch up and get some exercise at the same time!

This last week is a low mileage one and I have to admit, I am kind of glad for taper this time. Madness there is not. Happiness there is. Thank you Yoda. Now all we have to do is get through this weekend without falling apart and then...well...then we will have to see! Most likely, then I will run.

Do you usually go crazy if you don't run or do you like a break from time to time? Do you have a go-to hiking/running/walking buddy? Can you relate to/add to any of those "you might be a runner if"s?

Liebster

A while back Elle gave me the Liebster award. Liebster is a German word, which means sweetest, kindest, nicest, dearest, beloved, lovely, kind, pleasant, valued, cute, endearing and welcome. What an honor! 

The rules are that each person must post 11 things about themselves, then answer the questions the tagger sent for them, plus create 11 questions for the people they’ve tagged to answer. You are supposed to tag people afterward. 

First, here are my 11 things. 

1. I don't think there is a fruit I don't like. If you were to ask my what my least favorite is, I would probably say pomegranate, but not because I don't like the flavor; I just don't like all the little seeds. They are weird. 

2. Speaking of fruit, currently in my house we have no less the 12 different kinds. Strawberry, blueberry, plum, pluot, watermelon, apple, orange, peach, nectarine, fig, cherry, lemon and grape. I love summer.

3. Regarding what I just said, I will be happy that summer is over because then my friends and I will have more time to hang out. Summer is always so busy with weddings and birthdays and family obligations. I usually spend more time with friends in Spring and Fall. Hurray for Fall.

4. I have never been kite surfing, but would like to try it.

5. I have hiked to the top of Mt. Whitney and Mt. Shasta. Shasta is lower, but was more difficult. 

The summit of Mt. Shasta -- 14,179 ft --  June 2009

6. I have never been to Montana. Or Idaho. Both are on my list! I drove through Utah, Colorado and Wyoming, but would like to go back and see more of them too!

7. In order to travel everywhere on my list, I need someone to donate a million dollars to my cause. Any takers?

8. I like cats more than I like dogs. However, the hair from either really turns me off. I hate hair.

9. I am a neat freak. I have to make my bed every day, no matter what. I also don't like leaving any dishes in the sink. Coming home to a clean house is so welcoming to me. (see: above comments about hair)

10. I dislike it when people are late and/or flakey. I find it disrespectful.

11. I would rather text, write a letter or email than talk on the phone.

Here are the questions Elle asked us: 

1.  What is your favorite season?  Why? My favorite season is probably Fall. Although it's a margin of .000002 from the other three. I love them all. Why? Fall is crisp and it has that certain smell to the air. Winter is Christmas and family and silent snowy days. Spring is green and new and crisp and bright. Summer is long warm days and friends and outdoors and water and sun!

2.  What is the most exotic place you have visited? I am not sure what "exotic" means, but I think Southeast Asia is pretty cool. I love all the old architecture in Thailand and Indonesia and Malaysia. It's so different from ours. There are other places that are nice but I wouldn't call them "exotic".

3.  Do you have pets?  What kind? Oops, I guess I kind of answered this one above. No. The hair, remember?

4.  What is your favorite way to unwind? If I am stressed, I usually go for a run or bake. If I just feel like relaxing, I read or water the garden or stare at the tomatoes to see how much bigger they have gotten since yesterday. 

5.  Do you have any food issues?  Special dietary needs? No, thank goodness. 

6.  Favorite snack? I usually snack on fruit (see number 2 in the first list), but if I am feeling like something naughty, it's probably going to be cheez-its. Or those nachos from the ball park with the grossly delicious fake cheese.

7.  Favorite flowers? Anything colorful!

8.  Have you ever met any other bloggers? Yes. I have met several and they have all been great!

9.  Do your real life friends and family members read your blog?  Do they know about it? Yes. They don't comment though. They are all lurkers.

10.  How do you celebrate your birthday? I don't really do a huge thing. It's usually right around Mother's Day, so we do a duel get together for that. This year my brother took me out to one of my favorite San Francisco restaurants! 

San Francisco pre-dinner birthday walk

 
11.   What motivates you to exercise and eat well?  Vanity?  Health?  Performance? ALL of the above. 

Well, I am not going to tag anyone, but why don't you answer one (or all) of these questions in the comments (unless you want to post it on your blog; that works too!) 

1. What special talent do you have? 

2. What was your most embarrassing moment? 

3. If you could eat one thing, anything, right now without having to make it or pay for it or suffer calorie consequences or indigestion, what would it be?  

4. Which is your favorite Bob: the builder, the happy painter, or Barker?

5. What is your favorite and why: lake, river, ocean, stream? 

6. How do you feel about earrings on men? 

7. If you could alter one body part, what would it be? 

8. If you met the Dalai Lama, what would you say to him?  

9. Would you rather be able to breathe under water or to fly? 

10. How do you take your coffee? 

11. Name a hero in your life and tell me why they are your hero. 

Have a great week!

Skyline 50k

Last year if you would have said that I would run a 50 kilometer race (EVER!) I would have laughed in your face. One year ago at this time, my longest run for the year was 9 miles and my longest run/race of all time was a half marathon. I had no idea how far (literally) I would come since then.

These feet haven't failed me yet. But I sure do run them to the ground.

So, how was it, you ask? Overall, in a word, I would say: good. I got to the site around 6:30 for a 7:00 start. The race director was very involved and cheerful and his wife and daughter were there, helping out (wearing a fashionable North Face sleeping bag -- I hear it's all the rage). The weather was about 50 degrees and overcast (typical Bay Area foggy morning), which was perfect for racing.

For my own memories, I am going to recap some of my gear as well. I wore my water belt with three bottles (2 with H2O; one with Nuun). I accidentally forgot the holster for the fourth one, but I would have worn four. I wore a hat, no sunglasses, a wrist band and my regular old Nike tempo shorts. I wore my "I survived 26.2 shirt" from the CIM. I also wore my old Asics, which have about 700 miles on them (and plenty of dirt). I carried two apple packets, a chocolate gu and a packet of Honey Stinger chews.

Now for the good stuff. I have to admit, much of the race was in a haze. I remember a lot of chugging along, some of it with other people, some of it alone. I remember the aid stations, because they have food!

The start went well. The first mile or two was on a paved loop around the lake (remember the Big Bass? Same lake!) After we went over the dam, we took a sharp right and headed uphill. One of many hills. Here is the elevation chart.

I felt good though. In fact, often during really hilly trail races, I walk up a lot of the hills, but for a while this time, I took them at a slow jog.

Mile 1: 8:03 -- Mile 2: 8:03  -- Mile 3: 8:41 -- Mile 4: 9:53 (350 ft ascent) -- Mile 5: 8:10 -- Mile 6: 8:39

There were a couple people I was pacing with at this point. One girl in a sport bra and a skort, a guy in a quicksilver running club shirt and a girl with a neon yellow shirt and a Solomon hydration pack. Again, like my last trail race, I would beat them on the uphills and they would pass me on the downhills. I guess I am more like a dump truck than a Ferrari. The next 6 miles were a little bit slower and a little bit more uphill than the last 6, as you can see from the chart. Also, at the hour mark (around mile 7) there was an aid station, and I stopped for a minute and had a couple of snacks. I was not super hungry, but I had a piece of banana and a chomp of some sort, as well as a swig of coke and then I refilled my water and was on my way. I had my first applesauce around the 1.5 hour mark.

Mile 7: 10:56 -- Mile 8: 8:58 -- Mile 9: 7:56 (455 ft descent) -- Mile 10: 10:13 (550 ft ascent) -- Mile 11: 12:24 (542 ft ascent) -- Mile 12: 9:32

At mile 14, there was THE Aid station, the Skyline aid station. I had predicted a total time for this race of about 6 hours. That would put me into Skyline around the 3 hour mark. My Dad was possibly going to try and catch me at one of the aid stations before meeting me at the end, so we had done some estimates and three hours seemed reasonable. I got to Skyline at 9:00, two hours after I had started! I ate some wonderful, gorgeous watermelon, got a water refill and a potato with salt and chugged two Gatorade type drinks.  I glanced around for Dad, chugged another coke and carried on. The guy right in front of me chugged his coke and then let out the largest burp I have heard, scaring an old couple and their dogs.

Mile 13: 9:27 -- Mile 14: 10:36 -- Mile 15: 10:03 -- Mile 16: 12:43 -- Mile 17: 11:31 -- Mile 18: 11:25

I am actually surprised that those miles were not faster, as they were a pretty good mix of downhill and up, with no huge hills that I can remember. But, like I said, this is where things get fuzzy. What I do remember? Looking at my Garmin right around mile 15. The thing is, I had set my Garmin onto metric to do the Run with Jess virtual Olympics (100 m etc) and I never set it back, so it was still on metric. So. Right around the 22 km mark, I started looking at my watch a lot. The problem with km is there are so many of them! Thinking, "I still have 30 km left" is A LOT worse than thinking, "I only have 18 miles left". To make it worse, my brain doesn't do math well when running and I kept getting confused about how long I really had left.

Mile 19: 10:25 -- Mile 20: 10:40 -- Mile 21: 10:21 -- Mile 22: 9:55 -- Mile 23: 8:59 -- Mile 24: 9:38

Needless to say, the km or miles or whatever they were, went pretty slow after about the 30k mark. This is also when my feet started hurting. First it was the ball. Then it was a blister on the sideways toe. Then my knees started to ache. I was hoping for more uphills and less downhills. Yes, I said LESS downhills. Downhill caused my soles to ache and my knees to throb. I was not in bad shape soreness wise; my energy levels were pretty good. I did eat my Gu somewhere around mile 25 maybe. Every time I looked at it, I was hoping that my Garmin had gotten messed up since we were going through so many trees and that it was 5 or 6 or 8 miles off and really I was almost there. Then I asked the bean counters and they said cheerfully, "ONLY 6 more miles!" Only? Grumble, grumble.

Mile 25: 11:16 -- Mile 26: 13:01 -- Mile 27: 13:04 -- Mile 28: 10:05 -- Mile 29: 9:49 -- Mile 30: 9:13 -- Mile 31: 8:19 (this is when Dean passed me )

There was one last aid station around mile 28. I got to it, stopped, got a water refill, ate some cantaloupe, got made fun of for wearing a marathon shirt, downed a coke and a Gatorade and asked how much farther I had (because at this point, I could not read miles or km or barely articulate anything for that matter). They said, "three easy miles, down this hill (ug) and on a rolling loop around the rest of the lake (rolling!? I almost cried)."

source

The last three miles were hot and dusty and everyone who was going the opposite way kept saying, "you are almost there".  I know they meant well but I my feet were crying, "let me out!" I had to go to the bathroom but there was a woman right behind me and gosh darn it, I was NOT going to let her pass me. And then Dean passed me. And then I crossed the finish line. And I was still alive. It was a miracle.

Total Time: 5:09:51 (10:21/mi average)
Overall: 46/213
Gender Group: 8/83
Rookie Prize: 1st place!
Total Ascent according to Garmin: 10,000 ft

After that I ate about 2000 calories in meat products (while the sports bra girl sat next to me and had a salad) and beer. In about 6.5 minutes. I can eat 3000 calories A LOT faster than I can burn them!

The verdict? I wore the wrong shoes. I shouldn't have worn my old, worn out shoes. I felt good except for my feet. I could have kept going if not for the blisters and rubbing and discomfort. I also had a way slower second half than first half, so I probably went out a bit too fast.

FYI: The winner of this race did it in 3:32:05. The oldest person to complete it was 77 and he did it in 6:32. The largest age group by far was the 40-49 group.

Are you where you thought you would be (in fitness or in life) at this time last year? If you had 3000 guilt free calories, what would you eat?

Don't forget to stop by Jills for other Fitness related goodness.

Pass or Fail

I don't know about you, but when I am running a long run, I can't think very well. Sometimes I decide to do a loop when I am in the middle of the run, but my addition skills are lacking, and I end up running way less or way more than I anticipated. Sometimes I get lost when I am running on trails.

And sometimes, cool things happen to me and I don't even realize it.

At mile 30 during the race on Sunday, I heard a runner coming up behind me and I glanced back to see a tan, fit man coming up pretty fast behind me. As he passed me, I said, "good job", as we do when we are being passed at the end of a long race. I could barely muster a "good job"; I definitely couldn't pass anyone at that point! He said something to me about the walkers (we were in a park on a paved loop around a lake at this point) being in his way. As I ran behind him, over the thoughts of how much my blisters were hurting and how glad I would be to be done, I remember thinking, "that guy has some KILLER calf muscles". I kind of watched his tan, muscular legs as he quickly ran away from me. 

That was the end of that. He looked like every other runner. Shorts, check. Hat, check. Glasses, shoes, shirt. Muscular legs, skinny frame. Check, check, check.

Yesterday the results were posted, as well as some photos on the Facebook group for this race. Guess who beat me by 49 seconds? Guessssss! Come on; I will wait.

....

....

If you guessed Oprah, you were wrong. She only runs marathons. Plus, I am faster than her!

If you guessed Scott Jurek, you were wrong also. But that would have been cool.

And you wouldn't have been off by much.

In case you don't know who Dean Karnazes is, he ran 50 marathons in 50 states in 50 days, is a famous ultra runner and wrote a few books about running. He also hails from the Bay Area, but I have never seen him around. So I am a little star struck!

Have you ever met a celebrity (and yes, being passed by one counts!)? If you could meet one (living) famous person, who would it be? What would you say to them?

Tuesday Training (6)

I thought I would start off today's post with some jokes. I did not think of these myself, although I may add some to the list. They came from the website run100s.com, which is a great resource if you are ever thinking about doing an ultra. Some of you can probably relate to these! I know I can.

You might be an ultra runner if (sung to the tune of "you might be a redneck"):

- You wonder why they don't make all running socks a dusty brown color.

My feet after the Ultra

- You postpone your wedding because it will interfere with your training. (I thought of Amber on this one; she did not postpone her wedding, but she DID train for a marathon and plan a wedding at the same time!)

- You don't recognize your friends with their regular clothes on. (or this one should be that MY friends don't recognize ME!)

 the party dress that got all the comments

- 6am is sleeping in

- You're tempted to look for a bush when there's a long line for the public restroom

- Your ideal way to celebrate your birthday is to run at least your age in miles (almost did it!).

- You can recite the protein grams of each energy bar by heart

- You know the location of every 7-11, restroom, and water fountain within a 25-mile radius of your house.

- You rotate your running shoes more often than you rotate your tires.

- You walk up the stairs and run down them.

You can find more here. And now, I want to specifically comment on a couple of them:

- Your crew tries to keep you motivated by saying, "You're in second place and only 6 hours behind first with 25 miles to go!"

This kind of happened to me on Sunday. I was told I was the 5th girl and the girl in front of me was ONLY 10 minutes ahead. I thought the guy was joking. Now I am not so sure. 

- The start of a marathon feels like a 5K and you're wondering "Why is everyone in such a rush? Where the ##@@**!! is the fire?"

I found this one funny for two reasons. (1) I have a marathon in two weeks and I only hope it feels like a 5k. I doubt it will, although I did try to do the ultra first, so it would seem "shorter", and (2) It's kind of true in regards to pace. I can only imagine, since my 50k (which is the shortest of the ultras) was done at a pretty easy pace compared to marathon pace. I bet those 100 mile runs are pretty "slow and easy wins the race" kind of attitude.

An actual recap of the ultra will be up later in the week. For now, here's the low down on this week's training.

Week 1 - 4
Week 5 - 8
Week 9 - 11
Week 12 - 13
Week 14 - 15

Week 16:

Monday: Rest / 6 mile walk
Tuesday: 4.5 miles @ 8:47 pace / 5 mile walk
Wednesday: Rest / 3 mile walk
Thursday: 10 miles @ 8:13 pace / 2 mile walk
Friday: Rest/ 2 mile walk
Saturday: Rest / 2 mile walk
Sunday: 31 miles @ an undisclosed pace :) (you have to wait for the recap!)

I have been walking every day, both on running days and rest days. This week was a little strange, as I only ran 3 days, because I wasn't sure about how much rest I should have before the ultra and I was pretty tired most of the week, so I decided not to overdo it. I walked instead, to keep some miles, but to take it easy a little. I am glad I did, because I am not really sore today! I may even go for a run this evening!

Total Miles: 45
Miles This Cycle: 648

According to RunningAhead, those miles were completed in 102 hours, giving me an approximate average pace per mile of 9:22. This week I have a pretty easy taper week ahead of me and then next week, it's "Take It Easy" time and then...marathon weekend!

Do you do a lot of walking? Do you have any "you might be a runner / ultra runner / marathon runner if..." jokes? Do your friend's recognize you if you wear a dress (or slacks if you are a boy)?

Shoot the Breeze

I went to a friend's house last weekend for her daughter's 2nd birthday party. The good thing about 2nd birthdays is that the kid doesn't care if there are other kids there or if it's just an excuse for all of Mom and Dad's friends to get together at a party with a Mickey Mouse theme and eat cupcakes and shoot the breeze. My friend's parents and her husband's parents were also there. We had a great time hanging out and I even wore a dress, just for fun. I am normally a pants wearer; I have an aversion to my own knees. So this was a big deal.

Here are some of the conversations that were floating around. They will be A and I will be Me.

A: You look nice. What's the occasion?
Me: It's 104 degrees in your neck of the woods. (it was 75 in Oakland)
A: I know; that's why I am not wearing a shirt and I am sweating and I am downing beers like it's going out of style.
Me: Oh? That's why? I just thought that was your normal Saturday style.
A: Actually, it is.

A: So you have a race tomorrow?
Me: Yep
A: How far is it?
Me: 50k
A: (quizzical look on face) How far is that?
Me: 31 miles
A: (shocked look on face) 31 Miles? How long will that take?
Me: About 6 hours
A: (incredulous look on face) 6 hours! That's crazy!
(as I secretly agree and start to doubt why the heck I am doing this race)

A: So you must eat really healthy since you run so much
(as I am stuffing my face with my third coconut toasted cupcake in less than 5 minutes in the name of "carb loading")

A: My niece ran a marathon in Hawaii. You should do that one. I am not sure how far her marathon was though. Maybe yours is longer.

On Sunday, I ran the race. All 31 miles of it. I did not die. I will do a recap later. All I can say right now is:

Dear Toilet -- Were you always so low? I think you should be about 2 feet taller so I can stand up and don't have to bend my knees to use you.

Dear Belly -- When are you going to stop crying out for food? You are insatiable.

Dear Feet -- I am deeply sorry. I have abused you greatly. Will you ever forgive me?

How was your weekend? Do you ever have weird conversations (about running or anything else) with your friends' families? Do you have any "dear" questions for anyone today?

Oh Dear

Dear Saturday -- I can't wait to see you. It seems like it has been so long since we hung out. Please pick me up a good book and some nice weather before you stop by my house.

Dear Popcorn -- I haven't seen you in years, but for some reason, you popped into my life just when I needed you. I have been glad to share my last few evenings with you. Your friend salt ain't bad either. See you again tomorrow!

Dear San Francisco -- You have been so clear lately. It has been a joy to look over at you and see your hills and your blue water and your bridges. You make me very happy.

Dear Garden Zucchini -- Where are your friends? I have been told that you never travel alone and to beware, as you can quickly become overwhelming, but right now there is only one of you. I can't wait to get this party started.

Dear Neighbor Who Was Out Watering His Lawn the Other Day -- You said good morning to the guy getting into the Honda, but when I walked by and said good morning to you, you mumbled several things that sounded like curse words under your breath and turned away. Did I do something to offend you?

Dear Unnamed Dog -- Please don't poop on my lawn. It's gross. If you really must however, do it on the neighbor who was watering his lawn's lawn.

Dear Dog Owner -- Please pick up your dog poop. I am tired of having to duck and dodge it when I am running on the sidewalk or when I am getting my newspaper from my own yard.

Dear Running -- We have not been very good friends lately. Maybe it's time we gave each other a little space. Maybe it's time to see other fitness methods for a while and see how we feel in a couple of months.

Dear Marathon -- You scare me. You are big and you are hot and you are way stronger than me. I am not sure I would win if I fought you. Please play nice.

Dear Wine -- Will you go out with me? On Friday night? Can we make it a threesome? I have a glass who is very interested in meeting you. 

Dear Facebook Friend -- Yes, your baby is very cute. But I do NOT need to see a bazillion photos of the baby. I also do not need a status update about the baby every 4.5 minutes. Let it be cute once a week; that would make you a better friend in my opinion. 

Dear Current Books -- I am sorry, but I am just not that into you.

Who do you want to write a letter to today? 

Tuesday Training (5)

If you hate training posts, check out the first few days of my hike to Everest base camp.  Otherwise, read on McDuff! Also, whether you do or don't like training posts, can you please send some well wishes towards my parents, who are in the middle of a pretty nasty forest fire right now!? I appreciate it.

source

And now onto the training recap!

Week 1 - 4
Week 5 - 8
Week 9 - 11
Week 12 - 13

Week 14: This week I still had trouble getting motivated. I was really, really not feeling like running. It was a struggle to get out the door. Every day. However, as usual, once I went and did it, I felt fine. Also, my pace was faster than it had been the week before, when I ran more miles, but at a much slower pace.

Monday: Rest
Tuesday:  Rest
Wednesday: 7 miles @ 9:29 pace (run with Dad)
Thursday: 5.5 miles @ 8:28 pace
Friday: 10 miles @ 8:37 pace
Saturday: 13.1 miles @ 9:01 pace (Bad Bass Half)
Sunday: Rest

Total Miles Week 14: 36

Week 15: After asking for your advice the other day, I decided to flip this week with week 16, which meant a low mileage week this week and the 57 mile week for week 16 (the week of the Ultra). Not only that, but I even decided to skim a few off Hal's suggested mileage. I only ran three days, which is two less than normal. It felt good physically, but super, super lazy mentally. It's still hard not to feel like I am wasting time or being lazy when I am not running! However, my 13 mile run on Saturday felt great! It was also about a 2200 ft elevation gain, but I was really feeling good, the weather was cooperating and my feet just kept moving! I need more of these runs!

Monday: Cross-Train -- 1.5 hours of painting
Tuesday: 12 miles @ 11:07 pace (trail run)
Wednesday: Cross-Train -- 1.5 hours of painting
Thursday: 7 miles @ 8:14 pace
Friday: Rest
Saturday: 13.1 miles @ 8:25 pace
Sunday: Rest

Total Miles Week 15: 32

The verdict? I think 18 weeks is too long for a training program (my last one was 12 but was added to a half marathon base). I am not feeling very much in love with the idea of running right now. I still love it once I get into it, but it's been really hard to get motivated to get out and do it. I also notice that even my faster paces are not fast enough. In order to get a 3:30 marathon, I need an 8 minute pace. For 26 (point two!) miles.

So, next up for this week? I have the Ultra on Sunday, which is a 50k, so I plan to have three shorter runs this week, giving me a total of 4 runs and somewhere around 50-60 miles. Then it's taper time for the Santa Rosa Marathon!

Ha! Something to make you laugh? I put my best half marathon time into the McMillan Pace Calculator, and, according to that, I should be able to run this weekend's 50k in 4 hours and 15 minutes. At a pace of 8:13. Um, I am sorry Mr. McMillan, but you need an elevation factor in that equation! Can you imagine running 30 hilly miles at an 8 minute pace? No? Me neither. Good luck with that.

Have you used the McMillan calculator? What kind of natural disasters have you been through where you live? Do you count painting as cross training?

Monday Misc

- I am back in Oakland.

- The plants survived the move. I was a little worried, as some people have had trouble when they moved their container garden mid growing season. Mine seem okay; in fact, I even transplanted a couple (squash, tomato) to the ground and they haven't died yet. I also have teeny tiny cherry tomatoes! Right now they are green and about the size of my pinky nail, but they are real tomatoes! Hurray!

- I have been cooking up a storm. I made garbanzo brownies, white bean chili, hummus, banana bread and curried chicken with veggies. I don't know how I am going to eat them all, but I am sure going to try!

Spinach Hummus

- On top of that, I went to Costco. In case you don't realize, there is absolutely NO way to escape a Costco trip without parting with at least $100. Not only that, but there is never enough room in the fridge for the huge bags of veggies and fruits! So now I am trying to eat all the fruits before they go bad also! Not that it's that hard. I love fruit.


- Did you know that they have baseball tickets at Costco? Two tickets in the lower level PLUS $20 spending money for food...all for about $50.That's a pretty good deal. Of course that food allowance won't even get you two beers.

- I went to my cousin's wedding this weekend. I put on a dress. It was a miracle. However, it was not super warm so I ended up wearing a sweater over it pretty much the whole time.

- 6 days until ULTRA race day. I am not "nervous" per se, but I have those newbie runner worries, like, what if I am last, or what if I eat too much/don't eat enough, or what if I don't make the time cut off? I don't really have a time goal. I just want to finish before the course sweepers!

- This week I am participating in Run With Jess' Virtual Olympics. You have to run a 100m, 200m, 400m, 800m, 1500m, 5000m, 10000m and marathon (can be split up). It will be interesting to see how I do for the sprints!

How was your weekend? Anything random you want to talk about? When was the last time you ran 100m and timed yourself?

Bad Bass Half

I've been having a bit of a "dry spell" race wise, but last weekend I barely squeaked out my July half marathon (#7) for the 12 in 2012 Running Challenge! The race in question was the Bad Bass Half in Castro Valley. It was put on by Brazen, which have put on two of the other races I have run this year as well. Remember the Its-Its?

***Before I start, I want you all to know that I went on a commando run yesterday and it was wonderful. I don't know why I didn't do this sooner. Thanks for all your words of encouragement. I couldn't have done it without you.***

I thought this was going to be more of a road race. The race started at the Lake Chabot Marina, which I have been to before. You can walk on a wide paved path around most of the lake, which I think is about 9 miles around. So I thought it would be 7 or 8 miles of pavement and 5 miles or so of dirt. I was wrong. The weather was perfect, overcast and about 55 degrees. I didn't have to use my sunglasses the entire time.

The first mile was good. I started off at a pretty good clip. I felt good. I was on pavement. Somewhere during mile two we veered off into the woods, but it was okay because it was still a pretty even up and down, with not too many very steep hills.

Mile 1: 7:37/mi -- Elevation Gain: 140 ft
Mile 2: 8:19/mi -- Elevation Gain: 328 ft
Mile 3: 8:31/mi -- Elevation Gain: 221 ft

And then we got to mile four. Mile four was pretty much all uphill. At one place, according to my Garmin, the grade was 56%!  Mile five was better, but only because it was mostly downhill, although sometimes the downhill feels harder on my body than the uphill! I notice that I was passing a lot of people on the uphills and then they would pass me on the downhills, so I guess downhill is not my strong suit.

Mile 4: 12:26/mi -- Elevation Gain: 585 ft
Mile 5: 8:38/mi -- Elevation Gain: 155 ft (Descent: 300 ft)
Mile 6: 10:29/mi -- Elevation Gain: 444 ft

I have to be honest with you; I have no idea how I kept under a 9 minute pace for mile 7. It was almost 600 ft of ascent and almost 800 ft of descent! Mile 8 was almost 700 more feet of descent. Notice I actually went slower on mile 8 than on mile seven! By this point, all the miles seemed the same. Up, down, up, down, pass some people, get passed, pass them again, get passed by them again...etc.

Mile 7: 8:48/mi-- Elevation Gain: 581 ft
Mile 8: 9:16/mi -- Elevation Gain: 482 ft
Mile 9: 9:27/mi -- Elevation Gain: 538 ft

At mile 10, I stopped at the aid station for a full minute, had a handful of pretzels, some water and a quarter of a chocolate Gu and went on my merry way. I am surprised that this mile was not slower due to that! It was also mostly downhill, with a descent of 350 ft. Mile 11 was also mostly downhill. I think somewhere during mile 12 we got back on the pavement again. I would like to say that meant no more up and downs, but we were still going around the lake and the topography was a bit varied.

Mile 10: 9:02/mi -- Elevation Gain: 109 ft
Mile 11: 8:23/mi -- Elevation Gain: 252 ft
Mile 12: 8:43/mi -- Elevation Gain: 207 ft

I would like to say that the last mile point one was flat, but it wasn't. I ran as fast as I could given the terrain. I was trailed closely by two men, one with no shirt and one with a white shirt. I could hear their footfalls behind me the entire time, so I kept pushing it as much as I could. For the last point one, I sprinted it out, but was passed by a guy in a red shirt that came out of nowhere! The photo below was actually taken at the start of the race, but this is the guy. His name was Chris; I know this because as he was passing me at the end, his friends (or people reading his bib) were calling his name.

photo source

Mile 13: 7:58/mi -- Elevation Gain: 204 ft
Mile 13.1: 6:43/mi

Total Time: 1:58:39 (a new trail PR!)
Total Elevation Gain: 4295 ft
Place Overall: 45/294
Place Age: 5/30

The verdict? I should have had more breakfast. I only ate a bowl of Cheerios. I didn't even add a banana. Bad move. I was sluggish for much of the race and was not caring that people were passing me. I should have looked at the course map, although I don't know what I would have changed really. Maybe I would have had a bigger breakfast?

The course was well marked and once again, the photos are free if you can find yourself (note to self: do NOT wear a black tank and black shorts if you are going to have to try to find yourself in the race photos). I could have used an aid station around mile 7 or 8 rather than at 10; I was so thirsty and totally out of energy by the time I got to 10 miles. There were Its-Its and I didn't even have to wait in line for them. The spread at the end was really good actually, with trail mix, tons of fruit, chips and snacks.

Would I do this race again? Sure! It was fun! Also, part of this race is on the same trails as my 50k, so it was good practice for next weekend! A trail run. I mean trial run.  

Don't forget to head over to Jill's today for some other Fitness posts!! 

Have you ever run a race where you have actually stopped at the aid station for several seconds/minutes? Do you prefer uphills or downhills?

Missed the Boat

Sometimes I find out about things a little late. I see them and think, "wow that's cool", and I go running to a friend and say, "have you heard about this!!?" and they say, "yeah, that's been around forever".

Oh.

But I don't care. I am still excited because it's new to me. Here are a few things I have recently found about about and like. You may have heard about them, maybe even months or years ago, but they are new to me!

NextBus: This is an app, or website, where you can see when the bus or train you want is arriving in real time. Often I use Google Maps, as it has transit information, but it only has the "scheduled" time, not the actual time, which can be VERY different! You can even set up auto alerts to warn you when you are about to miss your bus let you know when your bus is on it's way. This site works for several cities in the US and Canada. Maybe yours is on the list!

Safeway: If you have a Safeway card, you can either go online or download an app where you can add coupons straight to the card. No more clipping coupons; just add it to the card and when you get up front, put in your number or swipe your card and voila! A discount! Don't worry Mom, I already set your card up and loaded all the coupons! You can also make a shopping list, check the weekly ads and email them to  yourself.

(You can also print out coupons from the Target website and the Hyvee website; you can upload them to your card on the P&G website).

PayByPhone: If you live in the city, you know what a pain it is to have to feed the meter all the time. This app lets you park and then pay automatically with your phone. Here is an article with more info.

Nutritional Yeast: Yup, I finally tried it. The price ($30/lb) at my local store was off-putting, until I realized that a whole scoop only weighs practically nothing, so it's not as expensive as I thought. Plus I found it for a good price at the Berkeley Bowl's bulk aisle. I put it on popcorn last night with a little salt. It was delicious!

Couscous Salad: I have made Quinoa salad and pasta salad and bean salad and rice salad, but I never jumped on the couscous bandwagon. Yesterday I had some fresh veggies in the garden, so I used them to make a couscous salad with tomatoes, green beans, mint, basil, lemon, red bell pepper, olive oil, feta cheese and a bit of salt. I ate three servings of it in one go!

Kinvaras: I ran a race last weekend wearing the Kinvara 3 and it was good. My feet were a little sore since it was a trail race and the shoes don't have a lot of support, but other than that, they were great! I may add Saucony to my list of approved running shoes!

Next up: commando running! 

What is new to you that other people may have been using for a while!? What's a cool and useful thing that I should know about?

Do as I Say, Not as I Do

Despite my excellent advice just a few days ago, yesterday I went for a 12 mile run with my worst enemy, a bad pair of underwear. Why is it that no matter how many miles we have run, we still do stupid things? In this case, I am talking about things we KNOW are bad, so much so that we dedicate a bullet point in a blog post about it. I am shaking my head in disgust at myself.

However, despite the minor setback, I had a great run! I am back in Oakland, where the trails are easy to get to and I had a fantastic run on the West Ridge section of the Bay Area Ridge Trail. Remember I talked about someday hopefully running, walking and hiking the entire thing? Well, yesterday I tackled 6 more miles of it. Now I am up to approximately 24 out of 325. Not bad, right? Funny story: the ultra I signed up for is mostly on the BA Ridge Trail! I don't think it covers any parts that I have not been on yet, but it will still be fun to run a race on trails close to home!

Speaking of the Ultra, I have a question for the runners out there. I have a marathon coming up in approximately three and a half weeks. So, if I follow my training schedule, I would have a mile heavy week this week (58 miles), a lower mileaage week next week (37 miles) and two taper weeks right before the marathon weekend (30 and 37.2 respectively).

HOWEVER. I have the ultra (50k = 30 miles) next weekend (Aug 12), on the week that is supposed to be a 37 mile week. I was thinking I would just flip flop this week and next week and run 37 miles this week and 58 next week....OR I would run 58 this week and maybe only run 7 additional miles during the week next week. Or....maybe you have a better idea?

Now, just for fun and to TRY to remind myself of the things I should not do, eat or wear for this ultra.

NO:

- Peanut butter or any nuts really (I have a problem with this one because it's usually at the aid stations and it's easy to grab and easy to eat...and I like it, but it doesn't like me.)
- Fruity Gu (tried it, almost puked, will stick with chocolate or chomps/chews/baby food)
- Champion Tank top (I love it and it's going to be hot, but it gives me chafe. What a bummer)
- Loose undies (see above)
- Gazelle action in the beginning (this is an EnDuRaNcE race. Remember that!)

I am sure there are other things that even though I know they didn't work last time, I have done again and again. I have a really hard time resisting those PB filled pretzels, but I will just have to wait until the post run BBQ to indulge.

Have you ever done something even though you know it doesn't work for you? Or maybe you have a food you love that doesn't love you back? (Runners: any advice about the last few weeks of training? )

Then and Now: July

Another month gone! Yes, I know it's cliche to say it, but where did the time go? I think the combination of traveling and/or having people visit pretty much every weekend this month made for a pretty quick month! Not only that, but I have been working on organizing and packing to get ready to move back north! Time flies when you are entertaining, traveling and packing! Here is another month of Then and Now, in terms of the Who, the What and the Where!

Who:

In July of 2011, I spent a lot of time with coworkers and a little time with Mr. L and Mark Twain. In 2012, my time has been spent mostly with Mr. L, but also entertaining guests, including my Dad, The K&A family and friends from Wisconsin! Not only that, but we made a quick trip back east and got to see more friends and family while there!  It's been a friend and family filled month! 

What:

Miles:
2011: 62.7 / 2012: 204

It's kind of fun to pull up the stats on RunningAhead! Last July I ran less than a third of the amount of miles as this year. My average pace was 9:54/mi, whereas this year it's 9:08/mi. I ran for approximately 10 hours last year; this year I ran for about 30. I have to admit; I am kind of ready for September when the mileage will be a little lower and I can focus on "only" running one half marathon a month.

Races:
2011: 0 / 2012: 2

I ran two races this year: Living the Fit Life's Birthday Virtual 10k and the Bad Bass Half Marathon, which was number 7 of the 12 in 2012 Running Challenge! Recap coming soon!

Books:
2011: 6 / 2012: 6

Of the 6 books I read in 2012, my favorite was probably Cutting For Stone by Abraham Verghese. This was a tale of a twin child born in Ethiopia to two interesting characters of parents, who survives the strife with Eritrea to grow up as a doctor. He eventually goes to America to find his way in the world and the story ends with a strange twist.  In 2011, my favorite July read was Anne of Avonlea by L.M. Montgomery. I really enjoy the Anne of Green Gables series! Check out my bookshelf page for more info! 

Cooking/Eating: 

Last year I ate so many fresh fruits and veggies. This year has been much of the same, including some new recipes using cabbage!  When my Dad came to visit, he brought a special treat: hand picked blackberries AND a flat of peaches. I have been definitely getting my "apple" a day!!

Where:

Last year I was working in Missouri, in the heartland of America. This year, I have been on the beach. It's been quite a difference! 

How was your July? Have you read the Anne of Green Gables series? What's your favorite fruit?

What I Learned (3): Running

I was running the other day and I was thinking about how many things I didn't know when I started running. Through much trial and error (mostly error), you end up figuring out what works for you, food wise, water wise, shoe wise and more! Obviously, I didn't have a pen and paper with me, and my brain is very similar to Swiss cheese. Therefore, once I sat down to make the list after getting home, it was much, much smaller than I had planned. However, here are the few things that did stick. So, here are a few things I have learned about running in the past several years.

It's okay to walk.

This took me a while to learn. It seems like it's a bit backwards, because usually you walk before you run, but I didn't. If I had to walk, I considered myself done. This was keeping me from running farther. If I would have just stopped to walk and recover, I could have kept going. However, since I started trail running and the hills were brutal, I realized that by walking up the hills, I can save more energy for later! The same goes for any run whether it's on the trails or the roads.

You are faster than you think. 

For a long time, I stayed at about a 10 minute per mile pace because it was comfortable and I didn't really (a) want to push myself and (b) think I could go much faster. However, I decided to try speed training (intervals) after a friend told me how hard but rewarding it was, and by doing that I realized that I was selling myself short. I was a lot faster than I gave myself credit for.

Sometimes you need a buddy. 

I am usually a solo runner. However, sometimes I run with my Dad or my friend K, and it's fun. The time goes by a lot faster, you talk the entire time and it puts the fun back in running. It makes it more of a social session with exercise, instead of a chore.

My running buddies

A bad pair of undies can be your worst enemy. 

I think this is self explanatory. However, as I have mentioned before, some people chose to go without. I am not one of them, but I do believe in the benefits of a good snug pair of undies (but not TOO snug!).

Always carry water. 

I have done the bad thing and assumed that there would be drinking fountains on the trail, or that I was "only going a few miles" so I wouldn't need a drink or that it was not as hot as it really was. Let me tell you, I believe that it is well worth it to carry water, even if you don't end up using it.

It's okay to take a rest day. 

Okay, maybe I am lying about this one, as I still have a hard time taking a day off. I do know though that I feel better, am less sore and am more ready to go the next time when I have a day of rest. It's just hard ON that day to get over the fact that I am "sitting around".

Do you call them undies, underwear, panties, knickers (or...)? What have you learned about running? Do you exercise with a buddy or solo?