Last long run before race day! And since I've started to taper down, I have to cut back on mileage on my long runs. So we only did 8 miles this saturday.
It seems odd to say that: we ONLY did 8 miles. When I look back to a few months ago, to when I could barely run for two minutes straight, 8 miles seemed such a distant goal. And now, 8 miles doesn't seem so overwhelming anymore. It's a medium size run for me. I guess, long runs for me now constitute anything about 10 miles or more. Wow..
Anyhow, the last few runs seemed off - I had bought a new pair of shoes that weren't agreeing with me. The 8 mile run was to be my 'dress rehearsal' of sorts for the big day so I was dressed up in the gear I wanted to wear during the half-marathon. But about 6 miles into the run, the shoes got really uncomfortable - to the point of pain. That's when I decided I was going to run my half in my old pair of shoes. They're not too worn out yet - they have just about 100 miles on them for now (the newer ones have about 35). Which means they're good for another 200 miles or so :)
But the good thing is, everything else was perfect - the clothes, the fuel, the tunes :) I think I'm all set. All that's left from now until then is two more short runs and plenty of rest! I can't wait!!
Wednesday, November 25, 2009
Friday, November 20, 2009
Week 8 - Day 5
The more I run, the more I want to run. Which is why tapering is causing me a little bit of frustration. I know I'm supposed to rest and not do anything to injure myself but while I'm sitting around on the couch, I'm plagued by the thought that somehow, I'll forget how to run. If it's not that, it's "I'm getting fat sitting around" (this obviously stems from my many years spent being a fat girl).. I need to find something to do!!
I'm already planning what I'll do once the marathon is over. I have my sights on a new goal (there will be a separate blog for that - but all of that later) :) ..
Just 9 more days to go.. I actually wrote a friend who just recently ran her first half-marathon too, just to see if this is what it was like for her: being excited, nervous, frustrated, all at the same time.
I'm rambling - my mind is running because my body isn't :) I can't wait to go play wallyball today - I need some exercise!!
I'm already planning what I'll do once the marathon is over. I have my sights on a new goal (there will be a separate blog for that - but all of that later) :) ..
Just 9 more days to go.. I actually wrote a friend who just recently ran her first half-marathon too, just to see if this is what it was like for her: being excited, nervous, frustrated, all at the same time.
I'm rambling - my mind is running because my body isn't :) I can't wait to go play wallyball today - I need some exercise!!
Tuesday, November 17, 2009
Week 8 - Tuesday
It's taper time!! What is that you ask? Well, it's since there are officially only 2 weeks left to the half-marathon, now more than ever I need to focus on good recovery, proper rest, good nutrition and proper form. Saturday's 11 mile run was the last long run before race day. From now until then, I have to cut down on my weekly mileage by up to 20%-30%. I also have to make sure that on my cross-training days, I don't do anything that could injure me or unnecessary strain the leg muscles too much.
I really had to wrestle with the idea of tapering properly.. perhaps because it is my first big race. For me, personally, a jump of one mile every week is doable - it keeps my nerves at bay. I think: ok, I just ran 8 miles, I can do 9. The next week I do 9 and 10 doesn't seem so difficult. And that's how it's been these past few weeks. But if am to taper properly (and which I am), 11 miles was it. The jump will be of 2.1 miles and it's making me a little nervous.
I know I just have to trust the process a little more. It's worked perfectly for me so far, and I've had no disappointments. So there's no reason for me to believe that tapering won't work. All the experts and our runner friends recommend it for optimum performance on race day. And more than anything else, I want to finish. So I'll have to tough it out, be patient and not let my nerves get the best of me.
So officially, I just have 2 runs of 4 miles each, one 8 mile run and one 2 mile run left before race day. I did a 4 mile run today which was just so-so, basically because I'm still recovering from the 11 miler. But I'm looking forward to Thursday's run too.
12 days and counting!!
I really had to wrestle with the idea of tapering properly.. perhaps because it is my first big race. For me, personally, a jump of one mile every week is doable - it keeps my nerves at bay. I think: ok, I just ran 8 miles, I can do 9. The next week I do 9 and 10 doesn't seem so difficult. And that's how it's been these past few weeks. But if am to taper properly (and which I am), 11 miles was it. The jump will be of 2.1 miles and it's making me a little nervous.
I know I just have to trust the process a little more. It's worked perfectly for me so far, and I've had no disappointments. So there's no reason for me to believe that tapering won't work. All the experts and our runner friends recommend it for optimum performance on race day. And more than anything else, I want to finish. So I'll have to tough it out, be patient and not let my nerves get the best of me.
So officially, I just have 2 runs of 4 miles each, one 8 mile run and one 2 mile run left before race day. I did a 4 mile run today which was just so-so, basically because I'm still recovering from the 11 miler. But I'm looking forward to Thursday's run too.
12 days and counting!!
Monday, November 16, 2009
Week 7 - Long Run
Guess who's back, back again..
Sana's back, tell a friend..
Guess who's back.. guess who's back..
Guess who's back.. guess who's back..
Guess who's back.. guess who's back..
Guess who's back...
*grin*
In case you were wondering whether I had a good long run on Saturday, I did! It was amazing.
Until Friday night, I was really conflicted. It had been such a long time since I'd had a good running day. My left knee had been bugging me for almost two weeks and though the pain and discomfort subsided on Wednesday, I was still being extra cautious. And that's what was bothering me too. I was unable to enjoy my runs like before because I was obsessing over my knee. Which is why I really needed a good running day: so that I could look forward to my runs rather than get scared by them.
Saturday morning arrived: what a gorgeous day. Over a breakfast of oatmeal and eggs and toast, we plotted our route for that day - it was going to be a long one - 11 miles!! Around 1pm we set out. It was a chilly day, only 40 degrees but I was wearing three layers and was comfortable enough.
We got off to a rough start - between mile 1 and 2, I tripped and fell on the pavement. Scrapped my left knee (as if I hadn't had enough trouble with it already) and bruised the other. But if anything, seeing the blood on my knee made me more determined than ever. I was sick and tired of cowering away from my runs. I didn't care what it took - I was going to run 11 miles and that was that. So I dusted myself off and continued.
From then on, it was smooth sailing. We refueled using shot blocks. I gotta admit, they're so good!! We had experimented with Gu on the 10 mile run and I didn't like it one bit - not the taste or the texture. But shot blocks are yummy!! And I love that you can let them linger in your mouth so that you can prevent it from drying out. It's official, shot blocks are my choice for refueling during the run!
The 11 miles was tough - we had about four or five really steep uphills (5-7% gradient) which we had to walk but even with that we managed to complete in about 2 hours and 25 mins. I was high after the run - it was like having my faith renewed in it all over again. This time, I didn't even complain when icing! :) (and that's a lot for me)
Just 2.1 miles to the finish line - almost there!
Sana's back, tell a friend..
Guess who's back.. guess who's back..
Guess who's back.. guess who's back..
Guess who's back.. guess who's back..
Guess who's back...
*grin*
In case you were wondering whether I had a good long run on Saturday, I did! It was amazing.
Until Friday night, I was really conflicted. It had been such a long time since I'd had a good running day. My left knee had been bugging me for almost two weeks and though the pain and discomfort subsided on Wednesday, I was still being extra cautious. And that's what was bothering me too. I was unable to enjoy my runs like before because I was obsessing over my knee. Which is why I really needed a good running day: so that I could look forward to my runs rather than get scared by them.
Saturday morning arrived: what a gorgeous day. Over a breakfast of oatmeal and eggs and toast, we plotted our route for that day - it was going to be a long one - 11 miles!! Around 1pm we set out. It was a chilly day, only 40 degrees but I was wearing three layers and was comfortable enough.
We got off to a rough start - between mile 1 and 2, I tripped and fell on the pavement. Scrapped my left knee (as if I hadn't had enough trouble with it already) and bruised the other. But if anything, seeing the blood on my knee made me more determined than ever. I was sick and tired of cowering away from my runs. I didn't care what it took - I was going to run 11 miles and that was that. So I dusted myself off and continued.
From then on, it was smooth sailing. We refueled using shot blocks. I gotta admit, they're so good!! We had experimented with Gu on the 10 mile run and I didn't like it one bit - not the taste or the texture. But shot blocks are yummy!! And I love that you can let them linger in your mouth so that you can prevent it from drying out. It's official, shot blocks are my choice for refueling during the run!
The 11 miles was tough - we had about four or five really steep uphills (5-7% gradient) which we had to walk but even with that we managed to complete in about 2 hours and 25 mins. I was high after the run - it was like having my faith renewed in it all over again. This time, I didn't even complain when icing! :) (and that's a lot for me)
Just 2.1 miles to the finish line - almost there!
Week 7 - Summary
This week really flew by fast. I kept thinking I'd take some time to update the blog but I just never got around to it. But now that I finally have the time, here's what happened:
Monday was cross-training day so I got on the trusty stair-master for a half hour and finished off with some ab work. I also did lunges for my knee which was still bugging me from the week before. I did plenty of reading on the matter and all the articles suggested including lunges and squats in the workout while building hills into the shorter runs. So that's what the plan was for the rest of the week.
Tuesday was the 5 mile run. And to increase the intensity of the run, I did hill intervals. For every five minute stint, I'd do 2 minutes at a 3% incline and then 3 mins flat running. The last half mile I ran completely uphill at a 4% gradient.
Wednesday was back to cross-training. This time we did 45 minutes on the stairmaster and finished with crunches and extra stretches for my knee and hamstrings. And that really helped.
That and the regular heating of the knee. I didn't get time to fit in my run on Thursday and Friday was supposed to be my day off before the long run on Saturday. But I continued to heat my knee at night and now I have no more pain! :)
I'm really looking forward to the run on Saturday!
Monday was cross-training day so I got on the trusty stair-master for a half hour and finished off with some ab work. I also did lunges for my knee which was still bugging me from the week before. I did plenty of reading on the matter and all the articles suggested including lunges and squats in the workout while building hills into the shorter runs. So that's what the plan was for the rest of the week.
Tuesday was the 5 mile run. And to increase the intensity of the run, I did hill intervals. For every five minute stint, I'd do 2 minutes at a 3% incline and then 3 mins flat running. The last half mile I ran completely uphill at a 4% gradient.
Wednesday was back to cross-training. This time we did 45 minutes on the stairmaster and finished with crunches and extra stretches for my knee and hamstrings. And that really helped.
That and the regular heating of the knee. I didn't get time to fit in my run on Thursday and Friday was supposed to be my day off before the long run on Saturday. But I continued to heat my knee at night and now I have no more pain! :)
I'm really looking forward to the run on Saturday!
Monday, November 9, 2009
Week 6 - Long Run
Saturday's run was the longest and most difficult run for me so far. I crossed the 10 mile mark!! I'm just 3.1 miles from the finish line - by my calculations that should be another 45 mins of running or so. The end is almost in sight :)
The run wasn't easy though - and there was a point (7 miles in) when I had given up. My legs were just so tired. They felt like they were made of lead and at various points along the way, I thought they'd buckle over from exhaustion. I don't know why I was that tired. I'd gotten my sleep, I'd had a great breakfast, I stretched.
Perhaps it was a combination of different things. I hadn't run very much at all during the week - just 3 miles when I should have done about 10. So maybe my legs were rusty. Plus it was really cold on Saturday - really, really cold. It was 48 degrees F, which is like 7 degrees C!! And this was at 2pm!! We were running with gloves and knitted caps on.
Mile 3 was when the tiredness began to kick in and I began yearning for the halfway mark to arrive. When I get to the turnaround point (mile 5) I stopped and stretched rather than just turning around. I thought to myself - that wasn't so bad.. I just have to go back now. But it didn't get any easier. Mile 7 I couldnt take another step. I just got off the trail - I was so disappointed in myself - I was on the verge of tears. I couldn't believe I was giving up but I just didn't have the energy to go on. I stretched a little and had my legs massaged. When I found out we had just 3 more miles to do, I thought to myself - I can do this. 3 miles is nothing!! I can do this!! Please God let me do this.
He could clearly see the disappointment on my face. He knew I was struggling but that I wanted to finish. That's when he said "Don't worry baby - we're going to finish together. I'm running the rest of the way with you - each and every step. We're going to do this - you can do this." That's when I found the strength to go on. If it had not been for him, I wouldn't have made it. This is a man who runs 3 minutes faster than I do! I run as fast as he walks! And he could have hurt himself running at my pace but he was willing to set all that aside and stay with me. Before I knew it, 3 miles became 2, 2 became 1 and soon we were turning that last bend that marked 10 miles! I could have cried from disbelief - I didn't think I was going to make it..
Days like Saturday serve to remind you that you're only human and there will be days when you will be tested. And days like Saturday also remind you why you love the people you love...
The run wasn't easy though - and there was a point (7 miles in) when I had given up. My legs were just so tired. They felt like they were made of lead and at various points along the way, I thought they'd buckle over from exhaustion. I don't know why I was that tired. I'd gotten my sleep, I'd had a great breakfast, I stretched.
Perhaps it was a combination of different things. I hadn't run very much at all during the week - just 3 miles when I should have done about 10. So maybe my legs were rusty. Plus it was really cold on Saturday - really, really cold. It was 48 degrees F, which is like 7 degrees C!! And this was at 2pm!! We were running with gloves and knitted caps on.
Mile 3 was when the tiredness began to kick in and I began yearning for the halfway mark to arrive. When I get to the turnaround point (mile 5) I stopped and stretched rather than just turning around. I thought to myself - that wasn't so bad.. I just have to go back now. But it didn't get any easier. Mile 7 I couldnt take another step. I just got off the trail - I was so disappointed in myself - I was on the verge of tears. I couldn't believe I was giving up but I just didn't have the energy to go on. I stretched a little and had my legs massaged. When I found out we had just 3 more miles to do, I thought to myself - I can do this. 3 miles is nothing!! I can do this!! Please God let me do this.
He could clearly see the disappointment on my face. He knew I was struggling but that I wanted to finish. That's when he said "Don't worry baby - we're going to finish together. I'm running the rest of the way with you - each and every step. We're going to do this - you can do this." That's when I found the strength to go on. If it had not been for him, I wouldn't have made it. This is a man who runs 3 minutes faster than I do! I run as fast as he walks! And he could have hurt himself running at my pace but he was willing to set all that aside and stay with me. Before I knew it, 3 miles became 2, 2 became 1 and soon we were turning that last bend that marked 10 miles! I could have cried from disbelief - I didn't think I was going to make it..
Days like Saturday serve to remind you that you're only human and there will be days when you will be tested. And days like Saturday also remind you why you love the people you love...
Friday, November 6, 2009
Week 6 - Day 5
It's been a disappointing week so far - mostly because I seemed to have developed runner's knee. It's annoying really because it makes you cautious about your running, but it doesnt hurt when you run - just before and after. And the before and after pain, while not debilitating, is very bothersome. And it's frustrating because I can't get my miles in for the week. I've just gone for one run this entire week and that was only 3 miles! My only consolation is that I still managed to fit some hill training into there but the knee makes me extra cautious.
At first we thought it might be psychological pain - one of the famous 'taper traps' that runners fall into before the big day. And I did notice going through some of those changes. In the final weeks leading up to the race, you're so acutely aware of the changes your body is going through: the slightest stomach ache, muscle soreness or joint pain is enough to induce a mini anxiety attack. Will I be able to run? Will this get aggravated? Oh, I better rest. And while rest is good, too much of it makes you rusty and rusty makes the chances of injury higher and there you go getting yourself caught up in a viscious circle.
But coming back to the story: so we thought it might be that and I did venture the 3 mile run in on Wednesday. I've been icing regularly since Tuesday, (today is Friday by the way) and the pain did not go away till last night. So thats when we figured okay.. something else is going on here. We figured we'd try the hot treatment instead and I'm glad to say I've woken up today pain-free!! No stiffness either!! Finally a solution!! So I'm headed off to the gym - I haven't had much exercise this week at all and while I can't run today (tomorrow is the big run), I still need to get legs back to performance form. So the plan is to hit the stairmaster for about an hour followed by some lunges, squats and ab work.
For the coming weeks, to prevent runner's knee cropping up again, I'll be building hill interval work into my shorter runs during the week and I'll regularly do the squats and lunges to strengthen my muscles. I can't afford to not run the entire week and then just go all out on weekends. Not good. Ugh.. I think I'm just a little frustrated - I miss going to the gym, I miss the adrenaline and the endorphins.. I can't wait for 9 am to get here so I can leave home and get my workout groove on!!!
Tomorrow's challenge: 10 miles!
Today's power song (I don't have it yet on my ipod but I'm SO wishing I did): Tonight's Gonna Be a Good Night by the Black Eyed Peas..
I gotta feeling.. wooohoooo
That tonight's gonna be a good night...
That tonight's gonna be a good night..
woohoooooo
At first we thought it might be psychological pain - one of the famous 'taper traps' that runners fall into before the big day. And I did notice going through some of those changes. In the final weeks leading up to the race, you're so acutely aware of the changes your body is going through: the slightest stomach ache, muscle soreness or joint pain is enough to induce a mini anxiety attack. Will I be able to run? Will this get aggravated? Oh, I better rest. And while rest is good, too much of it makes you rusty and rusty makes the chances of injury higher and there you go getting yourself caught up in a viscious circle.
But coming back to the story: so we thought it might be that and I did venture the 3 mile run in on Wednesday. I've been icing regularly since Tuesday, (today is Friday by the way) and the pain did not go away till last night. So thats when we figured okay.. something else is going on here. We figured we'd try the hot treatment instead and I'm glad to say I've woken up today pain-free!! No stiffness either!! Finally a solution!! So I'm headed off to the gym - I haven't had much exercise this week at all and while I can't run today (tomorrow is the big run), I still need to get legs back to performance form. So the plan is to hit the stairmaster for about an hour followed by some lunges, squats and ab work.
For the coming weeks, to prevent runner's knee cropping up again, I'll be building hill interval work into my shorter runs during the week and I'll regularly do the squats and lunges to strengthen my muscles. I can't afford to not run the entire week and then just go all out on weekends. Not good. Ugh.. I think I'm just a little frustrated - I miss going to the gym, I miss the adrenaline and the endorphins.. I can't wait for 9 am to get here so I can leave home and get my workout groove on!!!
Tomorrow's challenge: 10 miles!
Today's power song (I don't have it yet on my ipod but I'm SO wishing I did): Tonight's Gonna Be a Good Night by the Black Eyed Peas..
I gotta feeling.. wooohoooo
That tonight's gonna be a good night...
That tonight's gonna be a good night..
woohoooooo
Monday, November 2, 2009
Week 5 - Results and Week 6 start
9 miles!! Yeah baby - time to complete 2 hours!! :) wooohooooooooooooo.. only four more miles to complete.. four miles and four weeks... wow.. I'm almost there!!
I've officially hit the threshold at which my legs ache after the run and I need to ice them to recover. I iced for the first time ever after the 9 mile run and oh my god! I was supposed to do it for like 7 mins and I think I screamed continously for the first 3 of them. For those of you who know me, you also know how much I hate cold water. Like absolutely detest it. I cannot stress enough how much I dislike it. So more than the pain, more than the exhaustion, more than anything else, sitting in the bathtub with freezing water was the most difficult thing that I had to endure.
But I will say this - icing works miracles. I still hate it. But I love how it makes the pain go away instantly. Recovery is almost immediate. It's only been less than 48 hours since the run and already I'm back in perfect form. I'm looking forward to my 5 mile run tomorrow.
So even though I missed out on one of my runs in the week - I still finished Week 5 with a total mileage of 13.5 miles. The target for week 6 is 20 miles! :) Like I said - we're coming into the home stretch now. Just yesterday I downloaded the half-marathon route and I'm thinking for the three long runs that I have left before the big day, I might just attempt some part of the route. Wow, just three long runs left till the big day!!
I was reading up on Runner's World about Monster Month - the last four weeks before the event. So these weeks are the most crucial leading up to the event and you need to make certain tweaks to your training to ensure that you're at your best on the day of the race. So from now on, I'm going to try to 'lighten' my cross-training - I'll still be running three days a week. But on my cross-training days I'd still do something strenuous like the stairmaster or elliptical - the focus now is do something that does not put undue stress on the knees. Any weight lifting too will have to be with lighter weights and I have to really step up the stretching to prevent injuries.
Lots to do! Stay tuned for more updates!
I've officially hit the threshold at which my legs ache after the run and I need to ice them to recover. I iced for the first time ever after the 9 mile run and oh my god! I was supposed to do it for like 7 mins and I think I screamed continously for the first 3 of them. For those of you who know me, you also know how much I hate cold water. Like absolutely detest it. I cannot stress enough how much I dislike it. So more than the pain, more than the exhaustion, more than anything else, sitting in the bathtub with freezing water was the most difficult thing that I had to endure.
But I will say this - icing works miracles. I still hate it. But I love how it makes the pain go away instantly. Recovery is almost immediate. It's only been less than 48 hours since the run and already I'm back in perfect form. I'm looking forward to my 5 mile run tomorrow.
So even though I missed out on one of my runs in the week - I still finished Week 5 with a total mileage of 13.5 miles. The target for week 6 is 20 miles! :) Like I said - we're coming into the home stretch now. Just yesterday I downloaded the half-marathon route and I'm thinking for the three long runs that I have left before the big day, I might just attempt some part of the route. Wow, just three long runs left till the big day!!
I was reading up on Runner's World about Monster Month - the last four weeks before the event. So these weeks are the most crucial leading up to the event and you need to make certain tweaks to your training to ensure that you're at your best on the day of the race. So from now on, I'm going to try to 'lighten' my cross-training - I'll still be running three days a week. But on my cross-training days I'd still do something strenuous like the stairmaster or elliptical - the focus now is do something that does not put undue stress on the knees. Any weight lifting too will have to be with lighter weights and I have to really step up the stretching to prevent injuries.
Lots to do! Stay tuned for more updates!
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