Blonde Cop

She’s funny. You can thank me later.

~carpeviem
seize the road

~carpeviam
seize the road

1) Finances (traveling to Boston is NOT cheap)
2) 3 marathons in 12 months (I told myself I would never do this again. And if I ran 2011, I would be!)
3) Waiting for E and other friends to qualify in 2011 for Boston 2012 (B.Ri just qualified at the Denver Rock ‘n’ Roll)
4) 1/2 marathon goals for 2011

In the end, the pros for 2012 outweighed those for 2011. Honestly, I was able to come to this decision by Tuesday! So, no, I didn’t attempt registration on that hallmark day. And frankly, even if I HAD decided to register for 2011, I have no guarantee’s that I would have “made it” through on Monday. Or, even waited until Monday night or Tuesday morning, and not been able to get through then either! So, it worked out for me.

Now, I’m in my recovery plan. 5 weeks to get back up to 6 days a week at 40+ miles. I’m already at the end of that 2nd week and will be hitting just under 30 miles. Then, I have my eyes on some 1/2 marathons. In truth, I’ve never really “trained” for a 1/2. I either run them during my marathon training, or run them for fun when I’m up to some decent mileage. I’m interested to see what I can do with some purposeful training. I was hoping for something between now and the end of the year, but the only thing around here worth running is the Seattle 1/2 and full at the end of November. It will be hilly! Not sure it that will be a good race to judge my performance. So, I’m considering some others.

January 16-Rock ‘n’ Roll Arizona
May 7-Santa Barbara Wine Country 1/2 Marathon

Yeah, that’s about all I’ve got so far. I also need one full marathon for 2011. Can’t decide if I want a spring marathon (which again, defeats the purpose of NOT doing 3 in 12 months) or something in the fall as a good base going into Boston training. Suggestions are welcome!!

And, I’m still exploring the Pac NW. Hiked back to Fragrance Lake, above Chuckanut Drive.

More pretty pictures here.

~carpeviam
seize the road

Back to the PDX Q&A. Some random questions asked of me:

I wonder what the key was to going so fast, so relatively painlessly?
I really think it was the training program. I increased my mileage. I focused on endurance. I’m sure the gallons of peanut butter that I ingested over the course of those weeks helped too!

What if you had rabbited even earlier? Do you think you could have started a mile or two before you did?
I was definitely considering letting go at mile 20, rather than 22. But, I was hesitant just enough, concerned just enough, that my body would freak out (cramping muscles, nausea, bonking, etc), so I tried to just sit back and be smart about it. These were the mile splits from my last 5 miles: 7:52, 7:33, 7:34, 7:46, 7:28, 7:15. And one of the coolest things, was that I negative split. I’ve never been able to do that in a marathon. My 2nd half was several minutes faster than my first half. Awesome! But the ultimate goal was to run a smart race.

I know you lost weight. How much did that impact your performance?
Research has proven that healthy weight loss will improve your racing times. Roughly 2lbs lost is a 1:45 minute drop in a marathon time. 5lbs would be a 4:20 minute drop and 10lbs would be an 8:45 drop. While this wasn’t my motivation for losing weight (loss of appetite for a variety of reasons), the 8lbs I did lose probably ended up helping me, considerably. And, ironically, I dropped 8 minutes from my previous best marathon time (3:39). My BMI is pretty low too. While still considered “healthy,” it is on the low side of normal. Body fat dropped as well. All of this played into a good race.

Do you carry your own water during races?
I was satisfied with where the aid stations were positioned in the race (as with most races), so I only ran with a SpiBelt. I had a mix of Shot Blocks and Gu Chomps, peanut butter crackers, and a Honey shot. No more gels for me. I only ended up take the Blocks/Chomps at three different points during the race. 6, 11, and 16. I was hoping for the pretzels at mile 20, but when I didn’t see anything, I just pushed it out of my head. I was feeling great at 20 and didn’t want to jinx anything, so I didn’t even take my pb crackers! I was thinking well, there’s only a 10k left, so if anything goes wrong at this point, I can push through it. At the aid stations, I went back and forth between the water and the Ultima Replinisher (lemonade). I always pour most of it out, squeeze the rim of the cup flat and take a few sips out of the slit I’ve created. I typically look at the race course map IN DETAIL and determine where all the water/hydration stations are. As well as if GU’s/gummy bears/etc are offered. Based on that, I decide whether or not to race with my fuel belt. There has only been one marathon where I raced with it. My first. The aid stations were so sporadically placed, with several miles in between, that I didn’t feel comfortable NOT having easier access to fluid. Most of my other marathons (and halves) have offered fluid at ever mile or at least somewhere thereabouts.

~carpeviam
seize the road

I continue to recover and build up my mileage to 40-ish miles a week and I also continue with my Portland Marathon Q&A. I was asked about Portland, in particular, as a race, and if it is “worth it” to run. Below are my thoughts.

What did you think of portland as a marathon? Recommend it? I have been wanting to run that one for a long time.

As far as the actual marathon goes, I liked it. Didn’t LOVE it, but certainly a strong like. I appreciated how “green” and organized it was. The goodie bag was sans all the coupons and ads, which I inevitably end up throwing away. Instead, if you wanted a particular ad or coupon, you simply needed to look online and print what you wanted. Great idea!

All the volunteers seemed to have been well prepared and informed. And there were a LOT of volunteers. EVERYWHERE! At the expo. In the dark and pouring rain pre-race. During the race. Post race. Very impressive.

The race start was fenced off to runners ONLY. And certain sections of the start area were only accessible depending on your wave. I entered into an area just for A and B waves. If you were racing in any other wave, you were not allowed entrance. You were asked to enter at a different point. Nice.

The end of the race also made me happy. Bagels, grapes, oranges, bananas, orange juice, water, Ultima Replinisher, candy, a rose, a seedling, etc. And I didn’t have to wait for someone to clip my timing chip off! I could throw it away later.

I received two tech shirts (long and short sleeve), which made the $140 cost of the marathon a bit more worth it. The course, in and of itself, was pretty boring. It bragged of 75+ entertainers, but I only remember a handful. Perhaps the rain kept most at bay. There were two significant hills but plenty of flat and downhill. A fast course? I would say yes, compared to others. There were huge chunks of the course that were closed off to spectators and created a somewhat lonely feel. Probably my favorite points were between miles 6 and 11. It’s an out and back where you can see the front runners making their way back along the course. This was a motivation boost! My other favorite part was actually the 2nd hill, leading up the St. John’s Bridge at mile 16.5. The hill is beautiful with the trees to the left that are changing colors. Leaves on the ground. The Bridge in the background. It just created a wonderful scene. Some of the water stations got a bit crowded, perhaps because it was in too narrow of a street. It was a bit frustrating from time to time. They also mentioned having several pretzel stations toward the end of the course. Never saw them; and I was looking forward to the salt! Are these make or break’s for running a marathon? I don’t think so. Just some technicalities that I remember. All that to say, yes, I would recommend Portland if you’re looking for an “unassuming” race. Nothing too fancy. Simply done. But done well.

So, go run Portland!

I’m off for a long hike today…perhaps pics.

~carpeviam
seize the road

I’ll start with my training program.

After the LA Marathon at the end of March, and surgery, I worked back up to a decent weekly mileage and then directly into 10k training for the Bolder Boulder. I moved to northern Washington, joined a running group, and maintained my 40 mile a week runs. I had been toying with the idea of a fall marathon, but wasn’t sure which to do, especially since I wanted one early enough in the season to have the option of registering for Boston 2011 on October 18th, if I did indeed qualify. Before I had even settled on Portland, I was deciding on a a new training plan. For the past four marathons, I’ve used Hal Hidgon’s Advanced 1 plan. But, after Aron kept swearing by Pfitz’s plan, I took a jump and decided on his 12 week plan with 55-70 miles per week. Higdon’s plan capped me at 55 miles per week, so I was a bit nervous about going all the way to 70, so I made my highest mileage weeks cap at 65.

Below are my weekly plans. I did my best to document the pace that I ran for each workout, but many are missing. Also, I started the plan by taking Friday’s as my off day, then switched to Monday’s in Week 4. “Enbiggen” them if you want to see each more clearly. Or, skip them, scroll to the bottom, and read more about my program.

Week 3 training took place in Colorado.

Week 11 training took place in Colorado.

This program seemed to focus the most on endurance. Four of the weeks called for 15 mile runs mid-week. This, coupled with my 21.5 and 22 mile long(est) runs, and peppered with 17 and 18 milers, made for a strong endurance program. I found the weekly speed workouts to be challenging, but rewarding. Instead of staying with 800′s (what I’ve done in the past), I was able to find a lot of variety with repeats that ranged from 600′s to 1600′s. I also threw in a few weeks of hill pushes. My body responded positively to the weeks that I capped at 65 miles. I just made sure I stretched more. Foam rolled more. Iced more.

Because I had done two long runs over 20 miles, I was able to approach this marathon as “just another long run.” Having never run anything more than a 20 in past training cycles, I actually enjoyed getting past the mental block of 20 miles. And in the race, I think it helped.

Also, I’ve had some trouble with nausea in the past. I think it was the gels and GU’s that made my stomach so upset. They are just really sweet for me. I experimented with Shot Blocks and Chomps, as well as peanut butter crackers. I found that taking the Blocks and Chomps early in a run, miles 6 and 12, followed by something salty around mile 18, was working well for me. Therefore, I’ve written off all gels. Well, almost all gels. I like the Honey shots.

I was also very diligent about incorporating core/ab routines in my program. I was typically doing some sort of ab workout every other day. This included light weights (10lbs) and my exercise ball.

Icing. Foam rolling. Tennis Balling. I was very religious about all of these as well.

~carpeviam
seize the road

After typing in my bib number, I received this overview.

I love how the first screen shows the percentages of where I finished in each category.

Granted, these results vary just a bit from some other results I received; just regarding placement. But, it’s close.

Okay, seriously, Q&A, next…

~carpeviam
seize the road

3:31:02 is what Garmin registered. I could hardly believe it. An 8 minute PR! Another BQ! And I still felt great. The final few miles definitely took it out of me, but I was not in as miserable a state as I have been at the finish of previous marathons. I couldn’t wipe the stupid grin off my face. I allowed a volunteer to drape a space blanket around my shoulders. I received my medal from another. Water, bagel, fruit, candy. Then, I picked up my 2nd tech tee. Long sleeve. Finisher. Took my “victory stand” photo. Nabbed my rose and tree seedling. Continued on to the reunion area where I found K, Jason, Laura, Amber, and Scott. Many congratulations!

The continued rain had us heading back to the hotel immediately. I was soaked. Had been for hours. And now, after walking around for a bit, my body was cooling down and I just wanted a hot shower. And some food. K and I made our way back to the hotel, during which I briefly recounted the amazing race I had just run.

I think I was still smiling and on my runners high even after we checked out of the hotel and made our way back out for lunch and Voodoo Doughnuts. These donuts were A.MA.ZING. Totally worth the 45 minute wait. Right?!

By now, it’s past 3pm and we know we have a 5 hour drive back to Bellingham. Not to mention stopping in Seattle for dinner. So, although we wanted to mess around a bit more in The City of Roses, we needed to get going.

I was tired. But instead of sleeping in the car, I talked to E, and retold my marathon story. I don’t think I’ll get tired of telling it.

Had a very reminiscent celebratory dinner at Ivar’s in Seattle. E, M, and I did the same together after my first marathon back in the spring of ’08 when I ran the Yakima River Canyon Marathon. K and I were pretty full though, and I took my cheesecake to go. I made quick work of it when I got back to Bellingham.

Next post, thoughts on the marathon and some questions answered.

~carpeviam
seize the road

Wake-up call: 4:30am. Granted, I hadn’t really slept much during the night anyway, so even though I went to bed early, it didn’t really matter. In the silence of my hotel room, I could hear the soft pitter-patter of rain against the window pain, and I prepared and ate my traditional race day breakfast of oatmeal and a banana. Focus. All the while slowly, methodically, putting my race gear on. I had my iShuffle packed with my favorite and updated tunes. I would also be running with a SpiBelt, something new to me, but exactly what I needed to hold a mix of Shot Blocks and Gu Chomps, peanut butter crackers, and a Honey shot.

Although the hotel was a short half mile from the start, I had decided to leave the room at 6am and do a 10-15 minute warm up once I reached the start area. The night before, I had briefly contemplated doing a warm up around the hotel, stretching indoors, and then heading to the start, all due to the rain. But, I knew I would be more nervous if I had gone that route, because I wouldn’t be to the start area until nearly 6:40am. I felt a strong need to be closer to the action at an earlier time, as I typically would do before a race of any distance.

In the dark, in the rain, and in the midst of other quiet runners, K and I headed out. I had my warm-up pants, throw away shirt, and rain jacket on. The start area was extremely well organized. It was completely fenced off to non-runners and depending on your corral (which was indicated on your bib–I was B, or the 2nd wave) you were either admitted or asked to enter in a different area. Because K was in charge of a few of my belongings, I left him outside of the fenced, start area, and went out for a wet, 10 minute warm-up. I headed away from the hubbub. It was quiet. I was able to collect my thoughts. Consider my goals. After an abbreviated stretching session, I returned to K. I felt like I was in a really good frame of mind as I stripped off my warm-up pants and my rain jacket. I was calm. I was at peace. This was a good feeling.

I left K at 6:35 and entered the start area. I immediately got in line for the bathrooms. Rain continued. The minutes standing in line ticked off quickly, as the National Anthem was sung and the wheel-chair division began. At 7:02, when the A wave began, I was next in line for the bathroom. Oddly, I wasn’t nervous that I might not start with my wave. I was calm and pulled together. I resolved myself to the fact that I may very well start with the C wave. It’s okay. At 7:04, I left the bathroom, jogged toward the start, and began as the end of my B wave was leaving.

It was dark. It was raining. It was cool. It was the perfect day for a race.

Miles 1-5 (8:33, 8:36, 8:24, 7:46, 7:57)
I wasn’t sure what to expect for this marathon. New training program. New high mileage. New wacky dieting in the form of “no appetite.” Though I had several goals in mind, I wanted to consider this to be “just another long run.” I wanted to CONSERVE at least through mile 15, re-evaluate, and perhaps do the same through 20.

Due to the fact that I had started at the end of my wave, I spent the first 3 miles weaving around people and trying to find my pace. It isn’t as though I’m particularly fast, I just found them to be particularly slower than what I cared to run. I tried not to get frustrated, but to remember that I had plenty of time to find my pace. Finally, in mile 4, I felt like I was out of the “crowds” and into a rhythm.

I had marked up my hands with singe words or acronyms of sayings that I knew would mean something to me and push me through some potential hard times.

MT-Mentally Tough-My bff’s favorite phrase to use when running. It reminds me of her and to keep my head in the race.
HAY-The hay is in the barn-A phrase I remember from high school and that my friend Ben reminded me of recently. It reminds me of Ben and his 2:22 attempt at Chicago that same morning (and he DID IT!!!), and the fact that I’ve done all the work, all the training. There is nothing left for me to do, but run.
MBBA-What the mind believes, the body achieves-If I believe I can do this, with a certain time/pace in mind, then my body will follow.

And although I didn’t mark these on my hand, I also kept repeating these mantras:

CONSERVE

TREAT THIS AS A WEEKEND LONG RUN

TO GIVE ANYTHING LESS THAN YOUR BEST IS TO SACRIFICE THE GIFT

Every time I looked at my hands, I was reminded of something that was meaningful. I kept repeating all of these mantras to myself. I think it set the stage for a successful run.

Miles 6-10 (7:59, 8:05, 8:01, 7:53, 7:59)
This stretch was a long out and back. But, it was probably one of the most enjoyable points of the race. While there weren’t any spectators, on the course, I became a spectator in my own rite. All the leaders and runners ahead of me were making their way back, and I was able to watch their magnificence. I was looking, in particular, for Amber. A girl I know through the track running group in Bellingham. She’s a little speedster who was hoping for a sub 3 hour marathon (She got it at 2:59:34!). I saw her and I think it boosted me a bit. Invigorated me and made me happy! I was stoked for the rest of the race. I kept telling myself to conserve. I was feeling good, but conserve. It’s just another long run. Conserve. I had taken two shot blocks around mile six.

Miles 11-15 (7:59, 8:15, 7:58, 8:09, 8:04)
I remember coming out of this section being worried that I would go left and finish with the half-marathoners. I kept telling myself to follow the numerous signs and stay to the right. After hitting another sub-8:00 mile, I force myself to slow down. Conserve. It’s just another long run. I hit the 8:15 mile. What I was hoping to hit all along. But then, I’m back to sub 8:00. Slow down! Don’t push it and bonk. Have a good race. Yes, I’m feeling good. But, don’t do this to yourself. Be smart. There is a hill coming up. By now, I’m thinking about my friends in Chicago. Benny is finished racing. I hope beyond all hope that he nailed that 2:22. I’m thinking about Gina, Pat, and Robin who are battling the heat. I decide to dedicate miles 15-17 to them. I already know that I’m “meeting” Erika, my bff, for mile 17-23. I had taken two more shot blocks around mile 11.

Miles 16-20 (8:05, 8:11, 8:38, 7:56, 8:00)
I focus my thoughts on my Chicago friends. I send them good thoughts. I mentally thank them for all the support and encouragement they’ve given me through training, without even knowing me that well! We’ve covered a lot of miles together, and somehow it has bonded us. I keep running. Rain. Conserve. I hold back. I’m hitting the “big” hill that takes me up to the St. Johns Bridge. It is my 2nd favorite part of the course. I love the trees to the left. I love the leaves that have fallen to the ground. I love that I’m passing people. I love that I’m feeling strong. I’m killing this hill. I tell myself over and over: You’re tougher than this hill. You’re tougher than this hill. Kill this f*cking hill. Kill it. E is at the top of this hill. Kill it.

You see, my bff, E, is also my favorite running partner. We’ve been running, racing, coaching, and doing life together for 5+ years now. We get each other, in ways others don’t. We even download the same type of music without the other knowing, at nearly the same time. And I’m not talking about any of the top 100 popular songs featured on iTunes. I’m talking old Brazilian music that neither of us had mentioned in any previous conversation. Odd? Maybe for some, but not for us.

E had sent me a text the day before:

Hey – just think, even though I’m not there…I’ll be there 17-23 just for you, just like LA. Imagine me there, pushing you to the finish.

I glommed on to this, and was looking forward to mile 17. Even more so that I was feeling great and it was at the top of the hill, and it made me anxious to get there. Gave me something to push for.

I crested the hill, the top of the bridge, “picked up” E, and we headed down the bridge. This was a great little downhill. And I felt my pace picking up again for those miles. I kept repeating my mantras. Kept telling myself to conserve until mile 20. Then re-evaluate. It’s just another long run. At this point, I’m realizing that I haven’t been nauseous at all. Something that plagued me in LA and at the Bolder Boulder. I also realize that my legs aren’t cramping. Something that has plagued me in EVERY marathon I’ve run, prior. Am I supposed to be feeling this great? Shouldn’t something be going wrong? Maybe this is how a marathon is supposed to feel! I like this!

Miles 21-26.2 (8:02, 7:52, 7:33, 7:34, 7:46, 7:28, 7:15)
Now, I’m thinking about a finish time. Based on my splits and what I’ve seen Garmin tweeting at me every mile, I’m considering the possibility of a good finish. And by good finish, I mean a PR. And by PR, I mean, a kick-ass PR. I don’t want to get too hopeful though and take my mind off of the present. I want to remain focused and consider where I currently am. Get to 22. Conserve to 22. Then, no holds bard. Do what I feel like I can do. Whatever my body is telling me. But, my body was telling me to speed up. Even before 22.

I remember very little about these last few miles. By 23, I was running a mid 7:00 pace. My quads and hips were starting to ache a bit, but nothing worth stopping for. And I told myself not to stop. If I stopped now, it would be too hard to get going again. Mile by mile. Rain. Run. MT. So close. Mile 24. 2 miles to go. You’re fine. You’re feeling great. You really are. At mile 25, I noticed a guy in a bright blue shirt who was maintaining a decent mid to low 7:00 pace. I decided to hang with him. Hoping he would carry me through to the end at a strong pace. We were side by side, back and forth, weaving around people, over the river, under the bridge. It was feeling tough. I didn’t care. I had so little distance to go. I had been waiting for this. Would I break 3:30? No. Not with that .2. But I would be close. And I would PR. And I would BQ. And I might cry. And should I fall to my knees in dramatic fashion when I cross the finish line? Not for a 3:3X. Pull yourself together.

I round a corner, and see Jason and Laura at mile 26. I give a wave and kick. A little farther. A little faster.

Finish.

~carpeviam
seize the road

K and I left Bellingham early on Saturday morning for the 5 hour drive down to Portland. We stopped at the Bang Bang Cafe in Seattle for some breakfast (Egg and cheese on a whole wheat bagel, black Americano). We continued on, through the very boring scenery. Sorry, southern WA, but you are NOT pretty.

We arrived at the Portland Hilton around 11:30am for the expo.

While I felt a bit like a rat, weaving in and round the ropes to get downstairs to pick up my packet, it was at least organized with plenty of volunteers who actually knew what was going on.

After picking up my bib and learning about the “chip” timing (the top strip was peeled off and made into a loop around my laces), we made our way to a different area where I received my goodie bag, complete with commemorative tech t-shirt, necklace, and coin.

The rose pendant symbolizes the fact that Portland has the highest percentage of female participants in the marathon and half marathon, in the US. 59% and 78% respectively. The Challenge Coin is in honor of those who would be participating in the virtual full and half marathons in Afghanistan. It reflects the history and tradition of those in military circles.

I don’t like to spend a lot of time at expos. They make me a little crazy. All those people. Keeping track of who is with me. Making sure I see everything I need to see. Thinking about the race. Trying to stay off my feet. I’m an in-an-out kind of gal. At least when it comes to expos.

But, I did pick up a new Sweaty Band, and some race gear.

Next, K and I found some lunch (grilled turkey and havarti), checked in at our very mod hotel, and I ran an easy 3 miler. It had been raining in Portland all day, but there was a short break when I was out for my run. It was warm (65 degrees) and the air felt heavy. Humid. I wondered how the next day would feel. Especially since the chance of rain had increased to 80%. I tried to focus on the race and my goals. I kept repeating some mantras:

Trust the training.

What the mind believes, the body achieves.

The hay is in the barn.*

I felt good after this run. At peace with whatever the next day held for me.

Back at the hotel, I showered, and organized myself for the following morning. For my carb loading dinner, K and I met up with another couple we know from Bellingham who was in town to spectate a friend of theirs in the race. I knew I’d see Jason and Laura off and on during the race and I was looking forward to seeing some familiar faces on the course the next day! Originally, Laura had offered to help pace me for miles 12-17, but when we found out that runners could be DQ’d for this, we decided it was best not to take the risk. So, I’d be on my own.

By now, the rain had picked up again and I resolved myself to the fact that there would little or no chance that I would be running the marathon without rain. Oh well.

Some final preparations before my 4:30am call to action, and off to sleep. Or at least as much sleep as you can get the night before a marathon! C’mon, you know what I mean!

*i.e. you’ve put in all the work, you can’t do anything else to prepare for the race

~carpeviam
seize the road