It's Coming

Five days from now I will be running the marathon. I am well into my tapering and a bit nervous. My sort-of cold is well gone which is good. Our trip to San Francisco is over and I awoke this morning rested. My run yesterday was acceptable. I wish I were running a bit faster I think on my easy runs - it is hard to visualize 26.2 miles at the needed pace but the training is done and I just need to trust that I can get it done. I know I can run the distance - the question is the time.
I am going to work on my pace chart in the next few days. The 3-1 pattern definitely complicates things. I am hoping I won't get confused during the marathon and that I can find the right pace.
In any event, it has been fun to train for this and it will be good to reach the finish line on Sunday!

Back in Touch

After a week and a half of traveling, I am back at the blog. I just finished my last tough workout before Minneapolis. 14 one mile repeats. I did it. It took awhile but I did them all within the pace that Mr. Galloway had asked of me. It was great weather - mostly in the 50's and edging up to the 60s for the last ones. I hope for the same in Minneapolis.

I don't know how I will do in two weeks but today I ran through two class periods with Victor high and junior high boys on the football field that is enclosed by our track. As the second class period started, I heard one of the coaches say to the boys - that is an awesome woman. Since I was the only female around, I assume he meant me. I had been doing circles around the track during their set up before school began and through the class before so I guess he was impressed. It was a nice boost to my morale as I was worrying if I could finish all the repeats in the time requested by Jeff.

It is so nice to be done. Now just that minor point of the marathon ahead.

Still running

Looks like I have been too busy the past week or so to blog. Sorry about that. I am still following my plan and hanging in there. I am back to nervous about how well I will do in Minneapolis. I realize that I am just at the level to accomplish my goal. Wish I was well within the limits for a reasonable expectation to run 4:30 but that's life.
On Wednesday I will do my very last really long run. Looks like after that I have one more real challenging workout and most of the time is simply maintaining my conditioning.
I ran one of Jeff's mile tests today. I am not really any faster than a few weeks ago - but I am fast enough. Just have to pray that all the stars align and sun shines on me, but not too much.
Judy

26 accomplished

Yesterday my 26 mile run went so well that I spent the second half playing with visualizations and altering my pattern. I was supposed to be running 1/1 but switched to 2/1 at mile 13 and then 3/1 at 20. Wanted to explore running the last piece a little more actively than 1/1. So, now I am pleased I am not very sore today and starting to get a bit excited that anything is possible - must be that Olympic effect.

Encouraging Words for a 60 year old runner!

I have had a quiet week with simple runs as I prepare for Sunday's 26 miler. Of course, first I have to watch the women's marathon on Saturday night. Go Deana!

Here are some encouraging words for a 60-year-old from Dean Karnazes' blog:

RUNNING SLOWS AGING

While the Olympics are grabbing most of the headlines these days, a new study came out yesterday from the Stanford University School of Medicine showing that regular running slows the effects of aging. Researchers tracked 500 older runners for more than 20 years and found that elderly runners have fewer disabilities, a longer span of active life and are half as likely as aging nonrunners to die early deaths.

When the research began back in 1984, many scientists thought vigorous exercise would do older folks more harm than good. Some feared the long-term effect of the then-new jogging craze would be floods of orthopedic injuries, with older runners permanently hobbled by their exercise habit. This study seems to prove these presumptions wrong.

Not only did running delay disability, but the gap between runners’ and nonrunners’ abilities got bigger with time, suggesting that the health benefits of exercise are greater than anyone had previously thought. The effect of running on delaying death has also been more dramatic than the scientists expected. Running slowed cardiovascular deaths and was associated with fewer early deaths from cancer, neurological disease, infections and other causes.

Thus, the dire injury predictions some scientists made for runners have fallen completely flat. Even better, running was not associated with greater rates of osteoarthritis in their elderly runners. The study concluded that runners do not require more total knee replacements than nonrunners.

Anyone feel like going for a run?

Never stop,
Dean

On Track

Today I did one of Galloway's Mile tests and I am on track for a 4:20 finish. Since I need 4:30 to qualify, it is kind of tight but I ran my fastest mile test this morning so perhaps my margin will increase a bit more. It has been a great week. Cooler weather and a programmed in 'easy' week made for a nice group of training days. Since work was unusually hectic, this was good timing.

With the Olympics starting, I hope to get plenty of inspiration for the remaining weeks of training. Next weekend is my 26 miler and I am hoping for cool, cloudy weather. We have had day after day of thunderstorms and just plain rain here. I have been fortunate in that my runs have always seemed to get in just before it starts to pour.

As I look at my schedule for the next two months, I realize it will be hectic but I am determined to maintain my training. October 5 is not that far away.

Back to Normal

Today was great. The temperature was in the 60s and I had a relatively easy workout - the usual cadence and accelerations and just 3 one milers at marathon pace. Somehow I can't run slow enough, even with the 3/1 pattern, but I decided just to try and focus on my pace and not worry too much. I will just have to try very hard not to go out fast in Minneapolis.

I was totally recovered from the 23 miler - glad to discover that - and delighted with the realization that my glutes/hamstrings haven't bothered me in a week.

It was just nice to have a solid, uneventful run.

23 long miles

So today was long run day. It was warm today and I got out about 6:30 or so. The first 20 miles were fine. I noticed I was getting tired about 18.5 when I stopped on the trail to say hi to my husband and Siberian Husky. I had just run for about an hour in an area with no shade and the temperature was in the 80's. I was already making a mental note on where to run for the last 3 miles. I was on a 10 mile out and back route.
When it came time to turn around to start the last 3 miles I decided I was getting pretty tired. One calf was cramping a bit and my stomach was not great. So, since my purpose was supposed to be endurance I reasoned that walking was better than stopping. For the last three miles I walked more than ran, but I finished.
Now I will hope that Oct 4 in Minneapolis will be cooler than 80s!

Home Again

Ahh, 6 am and 60 degrees, not 74! It is nice to be back running in more sane conditions. This is a quite week in my training program, building to 23 miles on Sunday. This morning was a simple run with some cadence and acceleration drills. I have increased these mid-week runs from 30 to 40 minutes, more to boost my self-confidence than anything else. Since there were no mile repeats in this workout, I just ran from our house and enjoyed the corn fields etc. With a little luck, I will have time later today to get a new pair of running shoes. The current ones have developed a squeak - I think they are trying to tell me something.

Philadelphia is hot!

I am at a four day aikido camp and fitting in my runs around classes. Since the highs each day are in the 90's, that isn't really a challenge. This morning I was out at 6 am for my 'easy' 20 minute run. I can't believe that a 20 minute run is part of my training program but it is and I did it. The challenge will be Sunday when I need to do a mile test. I checked with some fellows at the Villanova track and they said I will be able to use it on Sunday about 6 am. They said the football team may be out there but it didn't matter. I am hoping they are not practicing on a Sunday at 6 am. I don't need the distraction.

This morning's run was on streets and while humid and I would guess in the 70's, it was fine. The high today is forecast for 94 (feeling like 96). Tomorrow is 96. Needless to say, aikido practice is hot.

Take care,
Judy

Back to Cool Weather

This morning was back in the high 50's at 7 am - such a nice break! I am back to hill workouts and planning for Minneapolis. Delighted to read in Runners World last night that my training routine is ideal for a marathon. Obviously Jeff Galloway knows what he is doing but a little external validation is great too.

Daughter is getting nervous as she is reading this blog. (Hi Jaye!) She is realizing I could actually succeed in qualifying for Boston and then she will have to run it again! For now, it is a mere threat - my focus is upon Minneapolis and October 4.

The Beauty of Training

Today was a regular training day. It was hot - 70 degrees at 6:30 am - but totally within reason for my workout. I started through the program - warming up with 4 cadence drills and 3 acceleration drills. Then I was to do 3 one mile repeats at marathon pace. Jeff G. had asked that I do them at 9:50 actually - (I need a 10:14 to qualify for Boston and hope to run at 10:00). The first was 9:07, tried to slow a bit for the second and it was 9:17. Since I was running 3/30sec, I decided to do the 3/1 for the last mile and that worked out to 9:50. So, I gather my running pace was pace, and if I do more walking it works for the appropriate pace. I am mainly only walking 30 second so I get more running in on each mile. Sounds strange I guess but I feel compelled to get enough running in.

What struck me as I was doing this morning's workout was how quickly the time passes when you are on task. Having to focus on my pace and my timing made the miles breeze by. It sounds strange but during the 20 miler, the same thing happens. I thought before I started this program that I would go out of my mind if I had to do 20 miles with a 1 minute run/1 minute walk pace. Actually it isn't bad at all. I stay focused on when I next change and I find I can still take in my surroundings (or listen to a podcast) and have a good experience...and the minutes/hours fly by.

Beautiful Sunday

It is a beautiful 4th of July holiday here. This morning I ran about 4 miles - sort of a easing up run as it is only two days after my long run and my legs are still a bit tired. This was the run I was supposed to do last Thursday but switched with the long run scheduled for today. It was definitely cooler this morning so I was glad about this decision.

Anyway my run felt good and I was pleased that even accounting for being tired and recuperating from the 20 miler, when I did a 3-1 combination my mile times were still below what I need for my marathon - and I definitely was not trying to run fast.

This week I will play with some more mile repeats as I acclimate to a marathon pace.

Fait Accompli

My 20 mile run is done. I ran along the canal, going five miles out and then back to get more water and then doing the second 10 miles the same way. It went really well. I am doing fine with the 1 minute walk/ 1 minute run even though I thought it drive me crazy. My legs were no more tired about 20 miles then they were after five. And, my glutes were no tighter. I believe I even got slightly faster in the second set of 10 miles. Definitely I did not slow down. I am encouraged at that.
As a bonus, at about 9 and 11 miles I met Jerry who had Colette our Siberian Husky out for a walk. Then I ran into the Zimmermans out for a bike ride. I was also delighted that on my last five miles the trail managed to have some shade despite the fact that the sun was getting high in the sky.
Oh, and I finished in just under 4 hours - 12 minute miles which is not too fast for my long runs.

Using Common Sense

My run on Tuesday was wonderful - it was 60 degrees at 6:30 am. My legs felt fine and I have gone back to my cadence and acceleration drills. This week is a quiet build up to my first 20 milers for this marathon training on Sunday.

So, this morning I noticed the weather forecast - 85 degree high on Sunday, 75 degree high on Friday. Hmmm. A slight revision in plans...I can easily run my 20 miler Friday as it is the 4th of July and enjoy the cooler weather. So, today was always a day off. Now Thursday will be too and on Sunday I will do the run I would have done on Thursday.

My Last Hawaiian Run

I made it out again this morning about 5:30 am. It was wonderful - about 70 degrees and clear. I ran 3 one mile repeats at about the pace I was supposed to - 9:30 ish. I was supposed to be doing 9:50 but I have a hard time pinpointing my pace. Jeff G. suggested 3/1 and I didn't like it as much as the 3/30 sec. as I would up only doing two full 3 minute stints in each repeat. I walk a quarter mile between repeats which breaks up that third minute group. Will talk to him about that as I have more mile repeats in the coming month.

Hawaii is wonderful - love running in the clean air. The birds are great at 5:30 am. Some remind me of India. Just a great place to be a runner.

Hawaii

At 6:00 am it is in the 70's. Beautiful. Of course, it is humid too. Still beautiful. I had a great run yesterday and an okay one today. We are in the midst of a huge resort - that takes some adjusting too - but it does provide a two mile plus road with relatively little traffic at 6:00 for running.
Since we are on the Big Island, there is lava rock everywhere and, unless you are doing the Ironman, you want to finish up running before that rock radiates heat back at you. I had the thrill of watching the Ironman one year and it is incredibly hot - I am in awe of those that compete!

Back to my run - it went well. I am now in the phase of building up mile repeats at marathon pace when I am not doing long runs. Since I am only doing 3 or 4 at the moment, I tend to be faster than marathon pace, but I expect that to change as the repititions increase.

Next week I am back in upstate New York where thunderstorms will be my main concern. I am just going to enjoy this week of heat and humidity.

Short fun run

This morning was supposed to be a quick 20 minute easy run. Decided to stick to the 20 minutes since I am fitting it in between two harder workouts - working around my travel schedule still this week. I decided to experiment with 3 minute run and 30 second walk as Jeff G. would like me to run my mile repeats using that rubric next week. I was pleased that I came in at 2 miles in the 20 minutes. Since my pace for the marathon needs to be 10:18 approximately, it is doable for me to run a marathon pace while incorporating that walking. I figure that if I practice that routine enough, I could manage to drum it into my body for the marathon.

17 Miles

Monday I did my 17 mile run. I really lucked out. The forecast was for rain all day. But, I headed over near the Iron Butterfly and decided to use that as a base - so I could head inside if necessary. However, it got brighter and brighter out. I ran a 9 mile circuit down to Mendon and then did another circuit weaving in and around Fishers. I really appreciated getting to run outside.

There was traffic on the Mendon circuit but a good deal of the Fishers part was near ponds and forests. The birds and the frogs were singing. Quite a difference from my Manhattan run on Saturday! Plenty of greenery in Central Park but the birds are a little harder to hear and frogs are few and far between.

Central Park

Today I am in NYC and the forecast is for 90 degrees. So, I was out at 6:30 am. I did an easy half hour as I am allowing a tight hamstring to loosen up. I headed for Central Park not sure exactly where I would run. It was filled with runners and I decided to do a loop inside the park. I was having so much fun I finally headed back out to the street as I was concerned I would run too long. Monday I have a 17 miler so I didn't want to do too much.
The hamstring/peraformis is definitely tight. Looking forward to seeing the fellow who does muscle release work on runner this week. I am spending at least 15 minutes working on the various muscles each morning and I definitely feel the muscles responding. I would rather not have the aggravation of the tight muscles but I am dealing with it acceptably. Hope it works itself out soon.

Bouncing Back

Amazing what a few days of stretching will do. I ran this morning and my leg felt fine. I was able to do the short speed workout that Jeff G. suggested. I was just glad to have the confirmation that this was not going to be a run-stopping injury. For the next few days I am traveling and catching runs along the way as I can. When I return, I have a 17 miler next Monday.

A Hot Mile

At 5:30 am it was 70 degrees. That is hot. I was scheduled to run one of Galloway's Miracle Miles so I was at the track by 6am. I did the warm up and, so nice, the sun came out from behind a cloud just as I started by first quarter. I haven't done any track work in a few weeks and I thought the heat would slow me down so I started out at what I hoped would be a 2:00 for the first quarter. Instead it was something like 1:45. So much for starting out slow. I reined in a little and continued along. Got a bit confused on what my start line was so I lost track of the half but did walk 7 seconds as recommended. On the third quarter I debated stopping as it was hot but I was 3/4 done so I just hung in there. I finished in 7:40. That is 16 seconds better than my last mile and that was done in cooler weather.

I took it easy for the rest of my five miles (prescribed in my plan) and then headed home for a wonderful day of relaxing, yard work, a little sewing and a massage. My left hamstring is tight and it seemed good to take care of it.

I found an article in Runner's World that indicated some stretches for my tight legs so I am going to work on stretching for the next few weeks and see what impact that has.

Tomorrow I am due for a 20 minute easy run. That sounds good as the temps are supposed to be even higher tomorrow.

It's Hot

This morning it was 75 degrees at 5:30 am. Needless to say, I got up and got out to run. I was due to do a hill workout and I didn't exactly embrace the idea of hills and 80 degrees.

I am gradually increasing my mileage. I asked Jeff G. about the amount of time I was running during the week - two days of 30 minutes and one day @ 20 minutes. While he assures me I can be ready to run with such short times, he did say that it was fine to increase the time on those days. So, I started bumping up the 30 minute runs to closer to an hour. Probably I will leave one at 45 and do an hour for the other if my workload permits.

Despite my crazy travel schedule, I am sticking with the program. I have had to rearrange when I do my long runs but I have been getting everything in. And, if I hesitate, I look at the Boston bracelet and lace up my shoes.

A Wonderful Morning for a Run

I am off on one of June trips. Here outside of Boston, the weather forecast for today was thunder storms. But, when I got up, it was sunny and the hotel front desk offered me a map for running that showed a reservoir nearby. I would guess the temperature was high 50s to low 60s. I found myself running along a lightly traveled and heavily wooded road along the reservoir. What a treat!

I immediately decided that my programmed 30 minutes, 4 cadence, 4 acceleration run needed to be extended into an hour long run. I am sending home my running shoes with Jerry tomorrow morning as I fly to San Diego, work non-stop for Monday and Tuesday and then fly home on a red-eye Tuesday night. Without my running things, I have no need to check my bags and that is a big asset these days.

Back to today...my run was beautiful. I realize how often I am fitting in my runs around a crazy schedule. Today there was time to enjoy and running for an hour was sheer bliss. Having passed two days since my long run, it felt fine to run for an hour. I managed plenty of walk breaks so Jeff G. will be satisfied, but also got in some accelerations so I felt I was maintaining my speed capability. Not over-doing prevailed and I expect on Wednesday, when I find the time in the afternoon, I will be ready for another acceleration/cadence run.

15 miler

Today was a good day. Life is pretty hectic right now. I am traveling three of the next four weekends, not to mention last weekend as well. I have had to rearrange my training days to fit everything in.

So, despite the fact today was Wednesday, I ran my 15 long run. It took 3 hours, using Jeff Galloway's 1 minute run, 1 minute walk. But, I did it just fine and now as I look at all I have to accomplish tomorrow, I am so glad it is done.

Guess I am committed to this training!

The Bracelet

Every day I wear a bracelet that my daughter Jaye gave me. She told me that she was ‘passing it down’ to me. It is a simple silver bracelet with a small span of silver engraved with the word ‘Boston”.

About a year ago, Jaye decided she wanted to try and qualify for the Boston Marathon. Qualifying for Boston for most runners is a significant undertaking. Just training for a marathon means logging in many miles of running a week. It requires considerable discipline. To qualify for Boston, the pressure of finishing a marathon in an age and sex specific time gets added to ‘simple’ feat of running 26.2 miles.

Jaye had the ‘Boston’ bracelet made and wore it every day to remind her of her goal. When she thought she was too busy to run, she would look at the bracelet and go for a run. When the weather was cold and rainy, she would look at the bracelet and go for a run. When she doubted her abilities, she would look at the bracelet and go for a run. About five months later, Jaye ran the Portland Marathon and qualified for Boston. A few weeks ago, she ran the actual Boston Marathon and savored every minute of it.

Now, she is encouraging me to follow in her footsteps.

Tuesday was hill day. My training plan said run two hills. I have a pretty extreme hill on the street below me that fits the bill. As I ran, I chanted 'Boston, Boston' and looked at the bracelet. I made it up both times.

Re-energizing

Yesterday I was back on the roads, or rather the trail. An easy 30 minutes told me my legs were a bit tired. I have been e-coaching with Jeff Galloway and he suggested I should have run 4/1 on Sunday. So, Tuesday I experimented and discovered that if I ran 4/1 at a 10 minute pace, I would hit the half miles on the five minute mark - something I could easily deal with absorbing during a marathon and a pace that would comfortably qualify me for Boston I believe.

The idea of keeping time throughout a marathon does not thrill me but I have managed to do 1/1 on two 15-16 mile runs so I guess it is possible.

For now, I am happy to have no major after effects from Sunday and am looking forward to the rest of my training runs towards Minneapolis.

A New Chapter

Today I ran my first half-marathon in about four years. My time was 2:05:50 or something like that. I was disappointed that I had to walk a bit of the last mile or so due to some steeper than appreciated inclines but, all in all, it was a good run.

If I continue to train, it is feasilble to qualify for Boston - a goal my daughter has set out for me.

Hope you will join me on this saga - I will fill in the details over the coming weeks.

Judy