Calm Yourself!

Hello!

Recovery Week -- that time in the training cycle when you think about race day goals, scare yourself shitless, and then try to calm yourself back down and then think about how your training cycle fits into them.

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I set out for a recovery run this morning with the intent of thinking about my goals for Santa Rosa. If you've been following along here for any point of the last 5.5 months, you may remember that my marathon goal is to break 3 hours. Ah, the elusive 2:xx marathon... It scared me shitless before Newport, and it still scares me shitless. I can't help but wonder, "Am I ready to crush that goal?" So before I start to spiral into a web of self-doubt, I'm going to just take the rational route here and think about my training.

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I can't say that I had any major catastrophes this training cycle (knock on wood). I still had some aches and pains (e.g., piriformis), but that's nothing new. I didn't end up doing as much core and strength work as I said I would. The first few weeks were good, and then I moved, and suddenly, everything went awry on that front. Simply finding the time and energy to run seemed like a miracle.

You know what else didn't happen? Sleep. Old habits die hard.

I didn't focus as much on speed as I should have. But between the superhero 5K and a workout of 5x600m intervals at 5KRP that I ran 20+ seconds faster than 5K pace, I think the speed work that I did do went quite well.

But what did happen? Well, I made a more conscious effort to eliminate gluten and dairy from my diet, and my GI system has been happier. Maybe not happiest (refined sugar seems to also send my GI system into distress), but happier. And that's progress.

I did at least one of my long runs at 6am. Yes, it required me waking up at 3am, but I did it. And I survived. And it went well.

I ran an ultra relay at altitude (4000+ feet above sea level), and over a span of 29 hours, managed to run 35 miles at an average pace of about 7:30.

So my overall point here is that while some things didn't go right, some things did. And focusing on those is keeping me calm from freaking out.

It's hard to believe that this will be my 10th marathon. If you asked me when I started this marathoning business if I'd do 10 marathons, I would've looked at you like you just took some crazy pills. And now, I feel like the one who's taken some crazy pills. It's hard to believe that the 5.5 months that I spent in continual training for two different marathons are about to come to a close. Part of me is expecting to deal with the post-marathon blues, and to be tempted to sign up for another marathon as a means of coping with them. But we shall see...

"Just the Tip" Tuesday

I just realized that it's been a while since I shared some tips with you. So in honor of Tuesday, I present you with "'Just the Tip' Tuesday."

-The crock pot is an amazing gadget. I can throw food inside, turn it on low, and then head out for a long run while it cooks. I've tested this out twice already with jerk chicken. The chicken was delicious, and my house has yet to burn down.

-If you want a gluten-free gel that contains more than 50 mg of caffeine, look no further than the Cold Brew Energy Shots from Pocket Fuel! I just tried the mocha this morning. The gel pack is a little big, but it tastes great. (They also have java and vanilla flavors, but I've yet to try them.) I might've found my 18th-mile caffeine booster.

-When packing a gym bag to go workout in the morning, use a checklist to make sure that you've included everything. I seem to be very absentminded, and so far, I've forgotten a shower towel, belt, deodorant, tie, and even underwear (yes, this did happen). The day that I remember everything will be a huge victory.

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Okay, now that that's done, it's time for training talk. Since switching up my routine to not run during the hottest part of the day, I think my running has improved. And by improved, I mean "cool enough so I don't feel like I'm gagging on 80-something degree heat."

Also, I finally started one of my long runs at 6am (the Santa Rosa start time). Lessons learned: This requires waking up at 3am to give myself ample time to eat. But wake-up call at 3am, start running at 6am, and start working by 9am. And it was comfortable outside too! (Minus the rain, but "You can't control the elements; only how you respond to them.") I felt like I crammed a lot into today, but like the saying goes, "Runners Rowers cram more in before 8am than most people do all day." Perhaps I should try that again.

Do you tend to be absentminded? 

Do you prefer morning or evening workouts (or midday)?

PS I entered the Runner's World Cover Photo Contest! Vote for me (and keep voting daily until 8/26)!

Celebrating Training Victories

When we last spoke (or rather, I spoke and you potentially listened), I had just moved and hadn't trained as much as planned over the prior two weeks. Unless daily stair climbing counts. Because I moved to a 3-story townhouse, and the only bathroom is on the top floor. And let me tell you, climbing these stairs about 58 times a day is no joke. I think after two weeks though, I'm finally used to it.

For this week, my main goal was to make sure I ran more miles than the previous week. The forecast called for more super-hot days, so my secondary goal was to beat the heat.

Of my seven runs last week (Monday was my only rest day, and I doubled up on Saturday), two were early morning (before 8am, during the week), one was mid-morning (9:45am), one was lunchtime, two were mid-afternoon (1:30-3:30pm), and one was early evening (7pm). Operation stay reasonably cool was accomplished. And I was able to see on my early morning runs that the heat had definitely been slowing me down.

I managed to log 51 miles this week, which was more than the 44 that I logged last week. Therefore, I accomplished my mileage goal too!

Another huge milestone was that I raced my first 5K in nearly two years! On Friday, one of my coworkers asked me if I wanted to run this superhero 5K with her on Saturday (the next day) along the waterfront (one loop from Hawthorne to Steel Bridge). I was all over this, even if it meant having to go to Target to buy a superhero T-shirt.

Assuming the course was mapped properly, my goal was to break 20 minutes (6:26/mi). We started, and I just booked it. Maybe I started out too quickly, but like I said, I hadn't raced a 5K in a while. I hit the first mile in 6:16, which was way faster than goal pace. (I did pass Batman though.) The second mile was along the east side of the Esplanade. I passed some more people, but felt like I was significantly slower than the first mile. My mile split was 6:28 though, so I guess I wasn't as far off as I thought. The last portion involved going up and over the Hawthorne Bridge, and then back to the finish. I stopped my watch and hit Save before I could even process that the course was 0.5 miles short. Had I been thinking, I might've just kept running along the waterfront until my watch hit 3.1 miles. Coulda, shoulda, woulda though, right? Anyway, my final time was 16:38, which amounted to a 6:23 pace.  I was a bit disappointed that the course was short, but I was stoked to run all of that faster than my goal pace (and run my first race in a sub-6:30/mi pace). After the last few weeks of running, I needed that confidence booster.

The next day, I had "15M with 12M at goal marathon pace" on the plan. However, as a result of the 5K (and the 4 recovery miles) the day before, I decided to change this to a 2M warm-up, followed by 6 x 1M repeats (with 1M of rest in between), and then a 2M cooldown. My legs felt good until speed interval #5, and then they just felt like lead. But I found some kick for the last interval.

Both of those stories reminded me of a very valuable lesson. In any training plan, you have to celebrate the small wins, because it helps you remember that something's going right in your training. And the sum of all of those small wins is a huge victory.

Do you celebrate your small wins? And if not, will you start doing that?

Moving, Forward and Up

Before you start harping on me about my hiatus from blogging, know two things:

1. You can always keep track of my workouts on dailymile.

2. I moved. Yes, I'm still living in Portland. No, that doesn't make the process any less stressful.

Unpacking at the new place. Clothes EVERYWHERE.

To sum up, week 4 of SR training was spent packing up my old place, and week 5 was spent getting settled into my new place. As a result, I scaled back on my mileage for those two weeks (ran 34 miles out of the scheduled 51 for week 4, and 41 of the scheduled 60 for week 2). I also scaled back because it was HOT out here. No joke, it hit 99 degrees one day last week. (I think the last time I was anywhere that hot was when I lived in NYC.) And running in it was HORRENDOUS.

With that being said, my runs just didn't feel good over these last two weeks. Paces that typically feel easy suddenly felt sluggish, and I felt as sluggish as I did when I was struggling with iron deficiency a few months ago.

That could be for several reasons. One obvious explanation would be the heat. According to an article in Runner's World, "Every 5°F rise in temperature above 60°F can slow your pace by as much as 20 to 30 seconds per mile." It could be related to sleep, as I haven't done much of that since before I moved. Another potential explanation would be the iron. I just learned the other day that both regular and decaf coffee contain phenols, which inhibit iron absorption, and I have had more of that in recent days (though it hasn't been much). I would also try to blame the 4th of July party where I got glutened, but that would only explain Saturday and Sunday's runs. So who knows. My guess goes toward explanations #1 and 2.

Speaking of hydration/fueling, let me tell you a great lesson I learned Sunday! You ready for this??

Not all sports gels are gluten-free.

I was about to head out for my long run Sunday (18 miles, which ended up being in the 80-something degree heat) when I looked at the label for the chocolate flavored Clif shot, and saw that it contains maltodextrin. Now I remembered from my recent research on soaps and cosmetics that maltodextrin is a gluten-containing ingredient that is sometimes found in soap, shampoos, etc., so I went to Clif's website, and confirmed that both the shots and the shot blocks are not gluten-free. Fortunately, Gu Energy Gels, Hammer Gels, and Honey Stinger Gels are all gluten-free, so I'm not particularly worried about my long-run fueling. But does anyone know of a flavor that's super-caffeinated and gluten-free? I need to find a fix for my beloved Clif chocolate cherry gel that contains two shots worth of espresso!

Do you have any theories on my sluggish training? And/or any recommendations of caffeinated sports gels?

Summertime!

Summer's finally here (almost)! How can I tell? At 9 pm, it's still bright outside. I live for these long days!

You know what else screams "summer" to me? Ice cream. The other half recently introduced me to Coconut Bliss ice cream. Coconut milk-based, minimal ingredients, maximal flavor. Despite the fact that I seem to be unable to put have trouble putting the pint back in the freezer once I take it out, I highly recommend it! To be honest though, soft serve is more my thing. Back to Eden (the absolutely wonderful vegan, gluten-free bakery I finally tried about two weeks ago) apparently has soft-serve, dairy-free ice cream, and so I may have to go back there and get some to celebrate the official start of summer.

Another summer delight: mojitos. Fortunately, rum is distilled from sugarcane (and not grain), so I can still enjoy those. Unlike my former friend, the vodka-soda with lemon.

In all seriousness though, after two weeks of minimal gluten and dairy, my stomach seems to have dropped the swords of revenge. Maybe not 100% (my GI system seemed to retaliate a bit after drinking gin, and I later learned that gin is also distilled from grain), but compared to how it felt the week before Newport, I'll take that.

I'm still being mindful of my caffeine intake, and my energy levels have still been pretty consistent. I kid you not, I wake up after about 5 hours of sleep, only have 1 (sometimes 2) cup of coffee, and can still last about 18 hours. It's crazy! Maybe there is something to that extra iron dose (and pairing it with vitamin C, while limiting my coffee and wine consumption).

So now let's switch from food to training. I can't wrap my head around the fact that I'm already 2+ weeks into my multi-marathon training plan. All of the workouts have been either recovery runs or general aerobic (GA) runs, so it feels more like funning at times. But the "fun" is what keeps us coming back for more. Am I right or am I right?

To force myself to do ancillary work, I wrote it into my multi-marathon plan. After 1 week of testing that trick (because week 1 of this plan was simply recovering from Newport), I think it's working. A brief recap of weeks 1 and 2 of workouts.

Week 1 (Planned/Actual)
Mon - Rest or cross training / 4.43 mi of cycling in 20 min
Tues - Rest or 5 mi / rest
Wed - Recovery 5 mi / 5.16 mi at 7:41/mi
Thurs - Rest or cross training / rest
Fri - Recovery 5 mi / 5.06 mi at 7:36/mi
Sat - Recovery 5 mi / 7.19 mi at 7:40/mi
Sun - Recovery 7 mi / 5.13 mi at 7:40/mi + foam rolling
Total - 22-27 mi / 22.54 mi running + 4.43 mi cycling

Week 2 (Planned/Actual)
Mon - Rest or cross training / rest
Tues - Standard warm-up, recovery 6 mi, 2 x 1' standard core / Standard warm-up, 6.24 mi at 7:45/mi, 2 x 1' standard core
Wed - DS routine, recovery 5 mi, IT Band rehab routine / DS routine, 5.01 mi at 7:40/mi, IT Band rehab routine
Thurs - Rest or cross training / rest
Fri - Standard warm-up, GA 7 mi + 8 x 100m strides, strength workout / Standard warm-up, 7.07 mi at 7:34/mi, 2 rounds of 10x10 RYBQ strength routine
Sat - Standard warm-up, recovery 5 mi, DS routine / Standard warm-up, 5.06 mi at 7:40/mi, DS routine
Sun - Standard warm-up, GA 10 mi, 2 x 1' standard core / rest (unless walking around all day in honor of PDX Pride counts)
Total - 33 mi / 23.38 mi

How's your training going? What do you think of the briefer recaps?

What's Done is Done

The taper -- the time when you back off from running, and then have to deal with the emotional overload that comes from not running. Well, alright, maybe you don't have to, but I feel better when I do. And right now, my way of dealing is by putting it out there for everyone to read.

With five days to go, I'm equal parts calm and terrified. Okay, maybe equal is a lie. But I'm feeling calm and terrified. And a bit excited too. But because calm isn't as exciting to discuss or read about, I'm going to discuss the fear factor.

I haven't talked much about goals because my one big time goal for the marathon is to break 3 hours. Perhaps I've said it before, but I'll say it again anyway. The thought of running a 2:xx marathon scares me shitless. I'm trying to stay calm, because I know that if I get worked up, I'll use that energy to fly through the first half, only to die in the second half. So we'll see how that plays out on Saturday morning.

Taper mode seems to turn me into a huge worrywart. Every little niggle (Aussie slang for minor ache/pain) makes me worried that it's going to turn into something major on Race Day. Which then makes me worried that my sub-3 is out of reach. But all I can do is rehab and foam rolling. You know, all of that ancillary stuff.

I also dealt with iron deficiency this training cycle (and no, I still don't have any idea what's causing the deficiency), and I know that it affected a good chunk of my runs during the second half of this training cycle. How? Paces that used to feel easy suddenly started feeling challenging. And I'd be lying if I said that didn't make me doubt whether I can achieve my goal.

I haven't done as much core and strength work as I probably should have over this training cycle. And that makes me worried that I've kissed that sub-3 goodbye. But I had my first 200-mile month during this cycle, and I lived to talk about it. And that counts for something, right?

As I type all of this, I'm telling myself that worrying about the 15,000 things that could potentially go wrong is like a rocking chair -- it'll help me bide my time, but it won't get me anywhere.

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That I need to crush self-doubt. That I'm greater than the injuries that have plagued me. That I've put the miles in, have done the speed work, and what's done is done. And most importantly, that I have an incredible network of friends (real-life and social media runners) and family who believe in me, and will be cheering me on from the race course, sidelines, and across the country. And that, my friends, is how I've calmed myself down. Oh, and listening to my pre-run playlist of Kelly Clarkson, David Guetta, and the like.

My project for the next few days is to keep myself calm and relaxed. I have my pre-race massage scheduled for tomorrow (Tues), a haircut scheduled for Wed, a reunion with the lovely and fierce Erin on Fri, and a weekend at the coast with some awesome running friends. Plenty of things to smile about, right?

Analysis Paralysis: 25 Days to Newport

Hola! Happy Seis de Mayo! Or belated Cinco de Mayo. Whatever you want to call it.

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Yes, yes, I know, I owe you all an apology for being AWOL the last two weeks. Unlike my last absence, I can't say that I was on any epic adventures. Unless long runs count.

First things first. Let's all take a moment of silence to mourn the lost of my beloved Garmin Forerunner 305. The intermittent issues from a few weeks ago became more frequent, and after rounds of troubleshooting at 6am with Garmin Tech Support (because 6am is the only time I can catch them while they're open), I accepted that I needed to buy a new watch. Fortunately, Garmin has this awesome program where you can send in your old watch for a $99 credit toward a new one. New Garmin at a discounted price? Yes, please! So I ordered the Garmin Forerunner 220. It has yet to arrive, but when it does, I will be writing a review on it. In the meantime, I'll leave you with a photo from their website.

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While I've been (im)patiently awaiting its arrival, I've been running my standard routes. Half the time, I haven't bothered to time them. The other half, I use the iPhone stopwatch, and use that as my excuse to run with music. It's been nice to become temporarily unplugged, but the data nerd analyst in me can't wait to get my new watch so I can resume recording my runs and poring over splits, etc.

Speaking of analyzing things, I've been analyzing my performance this training cycle to the point where I'm mentally psyching myself out. It's a problem, people. (The psyching myself out, not the data interpretation.) The last couple weeks, I hadn't felt as springy on some of my workouts. I tried to figure out whether it was due to not sleeping enough, not eating/drinking enough, pushing myself too much on the hard days, or something else. The other day, I had coffee before my run and felt much faster. And then it dawned on me that cutting back on my caffeine could be contributing to this issue. 

Yes people, I tried cutting out coffee to help with the iron issue. The first few days involved agonizing headaches and withdrawal.

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Then I did some more research, and found that polyphenol intake shouldn't occur within an hour of consuming an iron-rich meal. I'm taking that to mean that my mid-morning mug of coffee is still within limits, but all the other cups I had been drinking are not.

But back to my analysis issues. We're 25 days out (holy whoa...), and because some of my workouts haven't gone according to plan, I've been doubting wondering if I have a sub-3 hour marathon in me. I know I've put in the miles, but I just haven't felt fresh and my workout times (for recovery and GA runs) seem slower than they were during MCM and Eugene '13 training. I think I just need to "trust the training" and trust the Pfitzinger plan, and also silence the demon between my ears (i.e., my brain). But still, what if? And what if I can't fix my issues in 3.5 weeks?

Alright, I know that this is complete stream-of-consciousness, but that's the story of my life.

How do you silence your demon and stop wondering, "What if?"

Halfway to Newport: Week 6 Training Recap

What's happening out there?

So 6 weeks down, and 6 weeks to go. I'm officially halfway done with the Pfitz 55/12 plan, which is just mind-blowing. Where have the last six weeks gone? I know I was in Puerto Rico, but April is just a giant blur. I feel like my life this month has been run, eat, work, shower, sleep, and maybe socialize a bit. Yes, I've hit my weekly mileage goals for the last two weeks (and for 4/6 weeks of this cycle), which makes me happy. But I still feel like my life is work and running.

And speaking of time zooming by, my birthday's tomorrow. Where the hell have all of these years gone? I need a drink right now. But for the sake of my sleep cycle, I'll be good. Because the last thing I need during the 55-mile week of my training plan is a bout of insomnia. 

I finally returned to my doctor on Thursday for follow-up lab work. Despite the iron supplementation, my iron levels managed to drop. Actually, I think plummet would be a more accurate description of the change. I know that endurance training breaks up your hemoglobin stores, but between the last test and this one, my weekly mileage has only increased by about 10 miles. So this had to be due to something else. With that, I turned to the Google. And learned the following:

-Polyphenols (present in coffee, tea, and wine) inhibit iron absorption (Source)

I don't care so much about the tea, but for those of you new to my blog/life, coffee and wine are two of my favorite things.

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-Eggs and dairy inhibit iron absorption (Source)

As a result of my lactose intolerance, I consume little dairy. However, I consume 3-4 eggs a day. Damn you, chicken eggs! Why must you be so delicious?

-Symptoms of iron deficiency include fatigue and increased sensitivity to the cold (Source)

Over the last few weeks, I was feeling really tired (which I just assumed was due to not sleeping enough), and noticed that my Raynaud's flare-ups were becoming more frequent. (I kid you not, I would drink a smoothie in my house, and my fingers would go numb and white.) I hadn't opened up too much about this in my previous recaps, because I didn't have a real explanation for why (and neither gluten nor dairy seemed to be a good explanation). So we'll see if proper/increased iron supplementation will help this. In the meantime, I have an appointment scheduled to see a specialist next month.

What is "proper supplementation"? Well, I'm glad you asked! To promote absorption, it should either be taken on an empty stomach, or with vitamin C (e.g., orange juice). I mentioned my medical issues in a dailymile post, and one of my DM friends (who has a similar issue) suggested taking it first thing in the morning, and right before bed, and not eating for an hour before or after either dose. She also suggested cutting back on my beloved caffeine, and reassured me that even though it'll be painful, it'll be worthwhile.

And now, onto my workouts!

After reviewing my training log (aka dailymile), I concluded that the big theme of this week's training was the mental game. Namely, the challenge of sucking it up, putting on your big boy shorts, and dragging your ass outside. And even though we discussed that last week, the mental component is huge in this sport because of how much time you spend on the streets/trails with you and your thoughts.

Mon

Planned: rest or xt

Actual: rest (and maybe some foam rolling)

Tues

Planned: Recovery 5 mi

Actual: Recovery 5.01 mi at 7:50/mi pace

Thanks to an Instagram post from one of my Bostonian friends, I remembered that today marks the one year anniversary of the Boston Bombings. I had to dedicate part of this run to them, and just think about how lucky I am that I'm still alive and able to partake in this sport.

After my Boston dedication, my thoughts drifted to other things - my training plan (and whether I can pull off this crazy-ass goal in 6.5 weeks), my job, and smaller matters like my upcoming birthday plans, and what I was going to eat when I got back home. I love recovery runs, because they give me a chance to just run and think about something other than target paces.

Wed

Planned: VO2 max 10 mi with 5 x 1000m at 5K race pace (6:33/mi); jog 2 min between

Actual: VO2 max 10.09 mi with 5 x 1000m at 6:26/mi pace

This was my first time doing a VO2 max workout, and I'd be lying if I said I weren't intimidated by it. The workout: 10 miles with 5x1000m at 5K pace (6:33/mi) and 2 min jogging in between. So I did a 3.19 mi warmup (1 mile to the track, and 2.19 on the track), then this workout, and then a 2.65 mi cooldown (1.6ish on the track, and the rest was the route back home).

For this, I used the Workout option in the Garmin settings (first time ever for that!), and for the sake of accuracy, temporarily switched my Garmin to metric settings. So I ran this, and then checked the results when I was done. Before I converted it back to statute (to get the splits), I saw "5.00km, 19:58", and was floored (I'll save you the math, 20:00 for 5km = 6:26/mi pace). Once I converted it to units I can understand, I was even more stoked.

Splits: 6:18, 6:14, 6:32, 6:30, 6:32

I'm still shocked that I hit my target pace for every interval, my pace for 2 of the 5 intervals was faster than my goal 5K pace, and my overall pace for the speed work was faster than said goal 5K pace. After the last week of workouts, this was a nice confidence booster.

Thurs

Planned: MLR 12 mi

Actual: 2 rounds of the RYBQ 10x10 strength routine

I had a charity event to go to on Thurs night, and decided to use Thurs morning to get the follow-up lab work done. So as a result, I swapped my MLR and rest days. And decided to use this rest day for ancillary strength work

Fri

Planned: rest or xt

Actual: 5.01 mi at 8:06/mi pace (am); 7.03 mi at 7:46/mi pace (pm)

Part 1: This might be the one time I felt more cranky after a run. First, it was cold (39°). Second, my stomach was not feeling so hot. Excuses, excuses. The gist of it is that I wasn't feeling very springy. Also, I think my Garmin was having an off day as well. It tried saying that my usual 5.03 mi route was 4.96 mi.

Part 2: Well, I can say that tonight's run was much better than this morning's. For starters, it had to have been about 20 degrees warmer.

I ran through my neighborhood again. I should really branch out, except I was feeling lazy and didn't feel like thinking of a new route. Initially, I didn't want to go out, but by the first mile, I felt glad I was out there. During mile 4, I thought of Erin's comment on my latest blog post, and started thinking about US states and capitals (for some of the states), and then the capitals for some foreign countries. That's probably the highlight from this run. Well, that and it felt like redemption for this morning's awful run.

Sat

Planned: Recovery + speed 6 mi with 6 x 100m strides

Actual: 6 mi at an unknown pace + 8 x 1 block strides

So my Garmin decided to crap out again. Except this time, I didn't even hear it beep. I just looked at it around the time I expected it to beep for mile 1, and it said 0.36 mi. I was at the MAX station, so rather than try restarting it, I just decided to take the MAX to 24 Hour and deal with the treadmill. Once I started on the treadmill, I couldn't get into a groove. So I left (feeling all defeated), went home, and after some hemming and hawing, decided to run my usual 5M loop with my headphones and phone, and time myself with the stopwatch. Music definitely helped get me back into a groove.

My playlist gave me flashbacks to the following events: Dad Vails '06, Eugene '12, Chicago '12, R Baby 4 Miler '09 (first race I averaged a sub-7 pace), and maybe some others that I'm not thinking of. Also, I saw two different CT license plates on this run (aww nostalgia time! haha). It was like a journey through the last (almost) 28 years.

Based on the Garmin time from run #1 and the stopwatch time from run #2, I'm estimating that my total time for this 6 was 47 min.

Sun
Planned: Marathon specific 15 mi with 12 mi at marathon race pace
Actual: 15.03 mi at 7:27/mi pace, with the last 12 being at an average pace of 7:19/mi

After Easter brunch, a nap, and accepting the fact that I had no valid excuse for missing this run (partly thanks to everyone's FB, IG, and DM posts about Boston), I headed out for an early evening run.

Today's workout: 15M with 12 at marathon goal pace

After a 3 mile warmup (and a side-5 from a diner at my neighborhood taqueria), I picked up the pace, except my legs were not feeling sub-7 minute miles. Somewhere between mile 4 and 5, I had the thought of, "Oh crap, did I lock my front door?" And one of the last places you want to have that thought is in the insular midst of the Springwater Corridor. So I decided to make this workout into one 10M loop and one 5M loop. Once I hit mile 5, turned around, and continued at a speedy clip back home. Fortunately, I had locked my door.

For my 5M loop, I just headed down my street 2.5 miles, and then turned around. I heard some kid belting out "Let it Go" from "Frozen," which just made me laugh. Started thinking about random things, like the US states and their capitals (rattled off all 50 of each in my head). Oh, and how lovely the houses are, along with how much apartment rents are over there. At some point during my run back home (probably around mile 14 of 15), I felt like the lactic acid had been flushed from my legs.

MGP may not have happened (average pace for the 12 was 7:19), but I gave this what my legs had in them. More importantly, I sucked it up, put on my big boy shorts, and got out there. And THAT is the bigger win, in my book.

Planned total: 48 mi
Actual total: 48.17 mi

How do you maintain a healthy balance between your running/professional life and your personal life? 

Do you own a GPS watch? And if so, has it given you satellite reception issues?

Eyes on the Prize

Hey there! Happy Monday!

This past week was definitely rough. I didn't get as much sleep as I should have, and my seasonal allergies decided to wage a war.

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Oh, and this was the first week of the Lactate Threshold + Endurance Mesocycle. Not a fun combo. I saw firsthand how the lack of sleep can negatively affect a workout (and make you crave all sorts of unhealthy foods), but I also saw how focusing on a goal can get you through a bad workout (or workouts).

I was on the phone with my friend Benjamin (who I convinced in 2010 to take up the sport of marathoning) last week. Benjamin's currently training for the Ottawa Marathon, which is just a week before Newport. Given this, you'd expect that we'd have had lots of training stories to swap. However, our conversation was focused on marathon goals. Specifically, how do you determine said goal, and how do you distinguish between too conservative, realistic, and too ambitious. I always err on the side of too ambitious, so I'm probably not the best person to ask for advice on this (unless the advice you want to hear is "Go big or go home"). After hanging up with him, I remembered that Erin wrote an excellent post on this for The SF Marathon's blog (and I'm not just saying that because yours truly makes a cameo in it). Goals are supposed to be a bit terrifying, but if you break up your goal into smaller benchmarks, it helps make it a little less terrifying. So I forwarded him a link to her post.

That conversation got me thinking about my own crazy-ass goals. I'm sure I've said this somewhere on here, but my goal for 2014 is to run a sub-3:00 marathon (pace: 6:52/mi). I'd be lying if I said that running a 2:xx marathon didn't freak me out. But that fear helped push my sleep-deprived and congested self out the door and through all of my workouts. Because what scares me more than the goal itself is the thought of disappointing myself and everyone else by not meeting it.

Mon
Planned: Rest or xt
Actual: Rest

Tues:
Planned: Recovery 5
Actual: 5.02 mi at 7:42/mi pace

My piriformis was bugging me for the first 1-2 miles. And then I'd pick up the pace, only to remind myself that it was a recovery run. During either mile 3 or 4, I noticed that I was just clunky (short strides, tight arms, and what seemed like bad form to me). So I focused on relaxing my arms, keeping my upper body straight, and lengthening my stride. And it definitely helped!

Splits: 8:07, 8:08, 7:37, 7:22, 7:21, 7:15 (for 0.02 mi)

Wed
Planned: MLR 12 mi
Actual: 12.11 mi at 8:02/mi

I'm trying to think of positive things to say about this workout, but all I can come up with is "I did it" and "I didn't lose my ID, etc."

In the spirit of time, I opted to do this workout after work. However, 12 miles when you've slept about that many hours in the last 3 days -- not the best mix. Couple that with this nagging thirst for water for at least half the run, and it's probably clear why this workout went so poorly. Mid-run, I had to remind myself that I did the right thing by running, because "the sub-3 marathon isn't won on the couch." But then I couldn't help but doubt whether sub-3 will happen in Newport. And then...I just got in my head a little too much. And need to get out of my head.

Thurs
Planned: Rest or xt
Actual: 1 round of RYBQ 10x10 strength routine

Fri
Planned: LT 11 mi with 6 mi at 15K-half marathon race pace
Actual: LT 12.14 mi with 6 mi of speed (splits unknown because of Garmin issues), and 2x1' RYBQ SC

As much as I hate working out after work on Fridays (especially after a long week), I decided that an extra hour of sleep was worth the tradeoff.

Today's plan was to do 11 miles, with 6 at 15K-HMRP. So I did 3 miles as a warm-up, and then started my LT work. Shortly after my watch beeped for mile 1 of the LT portion (around Steel Bridge on the east side), I thought I heard a second beep. However, I thought that I was just hearing things because I knew it wasn't my watch telling me that I had run another mile. So I kept going, and as I approached the Hawthorne Bridge, looked at my watch because I figured that it should've beeped for mile 2 by then. Wouldn't you know that the damn Garmin was displaying the "Lost Satellite Reception" message, and hadn't logged the last mile (est.) of my speed work (#garminfail). I restarted my Garmin, reset it, and continued with the workout.

Long story short, this workout turned into 3 miles w/u, 2 mi speed, restart Garmin, 4 more mi speed, and 3 mi c/d. (And yes, in case anyone's wondering, later in my workout, I re-ran that stretch where my Garmin cut out to try to guess how far it was...and it was about a mile.)

Estimated speed splits: 7:14, 7:17 (for 1.08 mi; this was the wonky lap), 7:04, 6:56, 6:50, 6:59

These splits definitely fell short of my target pace of 6:45-6:48. But I know that I gave this workout everything I had, because I was spent by the time those 6 miles were up.

Sat
Planned: Recovery 5
Actual: 4.17 mi at 7:59/mi pace

Sun
Planned: Long run 16 mi
Actual: 16.01 mi at 8:12/mi pace

I didn't get to do all of my grocery shopping yesterday, and knew that it'd be best to wait until finishing that to go running. What I didn't take into account was the fact that the forecasted high for today was 70º. Between the higher-than-usual temperatures, my still-tight quads, and this annoying sinus congestion I've had the last few days, this run may have been doomed from the get-go. But I told myself I wasn't going to get any closer to my goal by shirking out of a run.

I hadn't really planned a route, but I wanted to make sure I passed my house multiple times in case I needed to stop for water. (I brought a pack of Clif Shot Blocks, just in case I needed mid-run fuel.) Also, breaking up the run like that made 16 miles seem more bearable. So I did one 6 mi loop, a different 6 mi loop, and a 4 mi loop.

Around mile 3 (the turnaround point for loop #1), I saw Mt. Hood and Mt. St. Helens, which makes the effort (and the hill that preceded said view) a little more worthwhile. Shortly thereafter, I saw a vanity plate with "TNA MLT" printed on it (somebody clearly loves their tuna melts), and suddenly, a tuna melt sounded amazing. Other food cravings on this run: chips and guac (inspired by my local taqueria, which I passed at miles 6 and 12), pita and hummus (inspired by Nicholas, which I passed at miles 7 and 13), and cupcakes (inspired by the guy I saw between miles 14 and 15, who was sitting in Whole Foods eating one). Also, even though I love curry/Indian food, the smell of it while running is absolutely nauseating.

I didn't end up stopping for water (though I probably should have). I ate half the pack of Shot Blocks at mile 8 (and they never tasted better), and the other half at mile 13. Yes, I toughed it out. But does the saying "What doesn't kill you makes you stronger?" ring true?

Planned total: 49 mi
Actual total: 49.45 mi

What mind games (if any) do you use to get yourself through a workout that you're not feeling?

Diving Back into Reality

I'm considering writing this recap the last part in "Operation Catch-up from Vacation." Not because this piled up during my trip, but because this sat on the back burner while I was working on everything that did pile up while I was away. That's one thing I hate about traveling. However, one thing that I love about traveling is that I get a chance to catch up on all of my magazines. During my flight home, I read this article by Dimity McDowell titled "How to be Epic." It's about McDowell's decision to do an Ironman, and the training that she did for it. While reading it, I couldn't help but wonder what'll come next after I accomplish my marathon goals. But that topic merits a post unto itself. After two posts (one and two) in as many days, I'll keep this one relatively short and succinct.

As far as tips of the week, I don't have much for you. BUT I do have something.

-Qdoba's chicken contains dairy. I learned this while traveling through Dallas on my way home, and trying to find something for lunch. Fortunately, they left their allergy menu on the counter, so I was spared any extra gastrointestinal discomfort on my flight home. But still, why do the seasonings for most of their meats contain whey? Oy. One reason why Chipotle ranks higher in my book.

-When traveling, research your dining options BEFORE you leave. The San Juan airport had nothing, except for a tacky airport bar that looked like it was straight out of the 60s (and was equipped with overpriced coffee and mediocre, unappealing breakfast options) and Cinnabon-type places.

-As I might've mentioned in last week's recap, my stomach was all out of whack by the time I left San Juan. So when I got back, I immediately jumped into my usual salad-a-day routine, and also threw in a smoothie-a-day (courtesy of the Nutribullet) in hopes of resetting my GI system. Within a few days, I was feeling better. Long story short, salad + smoothie = great reset button.

And onto the workouts!

Mon
Planned: rest or xt
Actual: hiking in the rainforest and paddle boarding

Tues
Planned: Lactate threshold 10 mi with 5 mi at 15K-HMRP
Actual: 4.05 mi interval work on the treadmill (1 mi warmup, 2 mi of 1 min on and 2 min off, 1 mi cooldown)

A recap of the last few days:
Sat - rest day/my friend's wedding (eat and drink way too much) 
Sun - recover from hangover/post-wedding brunch/walk around Old San Juan/hang out with the newlyweds and co. one last time (eat way too much; drink a little less than Sat)
Mon - hiking and ziplining in the rainforest/1 hour of paddle boarding (during which, a swift wind knocked me off of the board and into the salty lagoon) (eat too much; drink a little less than Sun) Tues (today) - spend 14.5 hours in transit to get back home, and 30 minutes after getting home, leave to go to the gym so I could run and get back into my routine. Today was 4 miles with interval work. 8 min warmup at 7.8-7.9 mph, 1 min at 9.3 mph, 2 min at 8.0 mph (x4), 1 min at 9.4 mph, 1 min at 8.0 mph, 1 min at 9.5 mph, and 6 min cooldown at 7.9-8.1 mph. Happy I did this.

Wed
Planned: Recovery 4
Actual: Recovery 5.02 mi

Meant to drag myself out of the house by 6. Didn't leave until 6:20. Oops. And I can't even use jet lag as an excuse, because the time zone I came from is 3 hours ahead of here. Also, last week I was running in 80º temps, and today, it was 44º. Ugh. Anyway, my legs felt a little tight on this run, which worries me a bit for the Bridge to Brews 10K. Perhaps I should foam roll tonight (and set a reminder in my calendar to do so). Got to run into the sunrise for part of this run -- hues of pink amidst the blue sky. Delightful. Also, my inner fat kid couldn't stop thinking about mofongo. I must find it in Portland. Maybe there's a food cart devoted to Puertorican cuisine?

Splits: 7:54, 8:05, 7:44, 7:21, 7:16, 6:18 (for 0.02)

Thurs
Planned: Medium long run 11 mi
Actual: Rest

I can't remember why I justified using this as a rest day, aside from my happy hour plans with my coworker (that we rescheduled once or twice beforehand).

Fri
Planned: Rest or xt
Actual: 6.03 mi

I waited until after work and picking up my B2B race materials to do this run. I don't know what it was, but I just wasn't feeling this run. It was one of those, "I feel thirsty and want water, and also can't wait to get home and eat everything in my house" kind of runs. I think I was getting over the jet lag too. Argh. On the plus side, I didn't spend any of my time on vacation feeling jet lagged.

Sat
Planned: Recovery 5
Actual: Easy 4.04 mi with PFR

Kept this one fairly easy and relaxed because of tomorrow's race. Ran with my friends Richard and Daniel (Richard's running the Newport half, and Daniel's running the Newport full), and was able to have a conversation with them. Also got a side-five on this run. (Granted, it was a fellow PFR, but a side-five is still a side-five.) Nice, misty weather too -- not too hot or too cold.

Sun:
Planned: 10K race (am); 11 mi (pm)
Actual: 1.09 mi warmup run to the race, 10K race, and 5.01 mi (pm)

Nothing noteworthy to share for the warmup run. Read this for my 10K recap. As far as the afternoon run goes, after I got home, I ate, cleaned my bathroom, and underestimated how much I didn't want to do those extra miles. But I eventually made my way out of the house with the intention of doing two 5M loops. However, my legs just weren't having it, so I ended up only doing one. I saw the ridiculous car with "The Christmas Story" leg sticking up from the roof (I saw this car during one of my long runs in September), and another car blaring rap music. I didn't think my neighborhood was a gangsta's paradise, but clearly, I've been proven wrong.

Planned total: 47 mi
Actual total: 31.52 mi

More miles than week 3, but still significantly off from the plan.

And with that, the Endurance mesocycle of the Pfitz plan has closed. Crazy to think that one whole mesocycle is down. Ahh! Next up: the Lactate Threshold plus Endurance mesocycle. Aka the "meat and potatoes of the Pfitz plan" (IMO). Aka the scarier portion of this whole training cycle. Stay tuned!

How long does it take you to get back into the swing of things after a trip (both for workouts and life)?

Training (or Not) While on Vacation

Please forgive my delay with my week 3 recap. I was on vacation, and have only now caught up with everything. Now where was I?

Lovely, charming San Juan, PR! One of my dear friends got married, and they decided to have a destination wedding. So I decided to make an extended vacation out of it. Did I enjoy myself? Yes. Did I cheat on my diet? Yes. Did my stomach hate me by the end of the trip? OH yes! Just a few things I learned about training on vacation:

-Recharge your batteries. That is why you went on holiday in the first place, right?

-Shorten your runs and use the extra time for other activities. And no, I'm not referring to eating and boozing (though my stomach and liver got quite the workout). I went hiking and ziplining through a rainforest, and also tried paddle boarding (which was all fun and games until a swift wind knocked me into the salty lagoon). 

It'll take about 12 days of inactivity for your VO2 max to decrease by about 7% (thank you, NCSF CPT class for that lesson), so a couple days of shortened runs will barely affect your fitness levels. But if you're really worried...

-Vary your workouts. Near a beach? Run barefoot in the sand? Near a mountain? Do some hill repeats. (Note: I didn't try any of these while I was there. But it sounds like a great idea, right?)

-Use running as an excuse to explore. I let my running take me to Old San Juan, as I wanted to see that while I was there. (Had I gone in a different direction, I would've seen Isla Verde. But oh well.) And on my route to Old San Juan, I discovered the paddle boarding place.

-Beat the heat, if at all possible. I stupidly tried doing a 7 miler in 80-degree tropical heat that I wasn't used to. And it turned into a 2x3.5 miler with a 10 min walking break.

-Compression socks on long flights are awesome. Going there, my flights were 1.5, 4, and 5 hrs. I put them on before my 4 hr flight, and took them off before my 5 hr flight touched down. Coming home, I put them on before we took off from San Juan, and took them off before we landed in Portland. I think that helped keep my legs feeling fresher. 

And now, onto the workout recaps:

Mon

Planned: rest or xt

Actual: rest

Tues

Planned: GA + speed 8 mi with 10x100 m strides

Actual: GA 8.15 mi + 10 x 1 block strides

I didn't look at my watch once during this. The reason for that was because it was dark out for 6 of these 8 miles, and so I couldn't see it without turning on the light (and why bother doing that)? Anyway, 51º degrees at the start -- shorts! Who cares if it were raining? It was peaceful, and I didn't have to stop my Garmin once. Huzzah! Finished this off with 10x(1 block) strides. 

Splits: 7:44, 8:06, 7:41, 7:26, 7:22, 7:31, 7:17, 7:11, 6:53 (for 0.15)

Wed
Planned: Recovery 4 mi
Actual: An obscenely long walk across SFO with 35+ lbs of luggage to make my connection

Okay, so maybe I should've used "having to get on a plane that evening" as an excuse to do this workout. But instead, I used it as an excuse to do last minute packing for my trip and go into work early.

My flight arrived in the international terminal of SFO, and my connection was departing from T2. The two are on opposite ends of the airport. I had to leave security, walk about 20 minutes, exit the airport altogether, re-enter the airport, and go through security again. Thank God my layover was 3 hours.

Thurs
Planned: MLR 11 mi
Actual: Jet lag shakeout 4.09 mi

After 19 hours of being in transit (train, planes, and cab), I just wanted a good shakeout run. And a chance to explore PR. I must've been antsy because this was faster than it should've been (given the intense heat and how long I was cooped up). Everything was fine until mile 3.5, when I rolled my left ankle on the sidewalk. Feels better now (though not 100%), so hopefully, it was minor. Stay tuned. 

Splits: 7:28, 7:29, 7:22, 7:17, 7:06 (for 0.09)

Fri
Planned: Rest or xt
Actual: 3.15 mi, walk for 10 min, 3.58 mi

This was a run of minor annoyances. First, my foot. Then that gave way to my stomach (I think the crab mofongo and the couple drinks wanted to make an encore). Then the heat got to me. Removing my shirt didn't help either. So I stopped my watch at a charming little lighthouse for a photo op, and then walked up to this old fort (walk not included here). 

Splits: 8:10, 8:21, 8:41, 9:05 (for 0.15 mi)

So I had two options. I could've walked back, or I could've run back. I was a bit pressed for time, so I ran. This was a bit better than going there (thank God for downhills) but still tough. It was so windy. (Actually, it's been so windy here that I think San Juan should take the title of "The Windy City" from Chicago. 

Splits: 8:33, 8:17, 7:56, 7:46 (for 0.58)

Sat
Planned: Recovery 4 mi
Actual: Rest

I decided to enjoy a day of my vacation without worrying about running. That and I was kind of hungover from Friday night (rehearsal dinner with open bar will do that to you). So I got coffee and lounged by the pool until it was time to go to the wedding (and subsequently, another open bar).

Sun
Planned: MLR 16 mi
Actual: Lengthy walk through Old San Juan

I'm not sure if that counts as extensive activity, so I'm going to go with yes. Even though it certainly doesn't offset the two nights of open bars, plus the hangover brunch, plus the lunch at the place that Googling "sketchy Puerto Rican food joint San Juan" turned up.

Planned total: 43 mi
Actual total: 18.97 mi

Did you wonder what happened to me because I didn't post a recap last week?

Highs, Lows, and Plateaus: Newport Training, Week 2

I recently read a blog post with a weekend recap in "High-Low-High" format, and think it pretty accurately describes my week. So here goes:

High - Finally trying the Vans gluten-free waffles. These had been recommended last week, and I happened to find them on sale, but I didn't open the box until earlier this week. And they're pretty awesome. They're light and fluffy, but have just the right amount of crunch when toasted. They reminded me of the Eggo waffles I haven't had in years. So far, I've tried them with peanut butter, as well as with peanut butter and honey, and both combinations are delicious (though in my mind, you can't go wrong with peanut butter on most things).

Low - Learning that not all vodka is derived from potatoes, and some is derived from wheat. (Article)

Seriously, Grey Goose? You cost enough. The least you can do is not rely on the distilling process to remove the gluten. But I did get a couple good recommendations - Monopolowa and Tito's.

High - Receiving my birthday present from my mom...five weeks in advance.

Yes, I'm aware that she's type A. But I won't complain, because all I wanted was to be surprised by my gift (I was), and the Nutribullet's pretty awesome. No joke, I've probably used it about five times in as many days. (Mainly for smoothie/green juice concoctions, but I did use it to make a peanut satay earlier today.)

Low - After feeling so energetic last week, I just felt rather blah this week. I avoided gluten altogether, and only ate dairy once. Maybe it's because I ate less meat and more lentils and beans?

High - Finding GF frozen breakfast burritos at Whole Foods! No, I have not tried them yet, but I was simply stoked to find them.

Low - Getting my lab results back from my doctor, and finding out that I'm borderline anemic, and that he wants to do further testing. Yup, that'd explain why I was feeling so tired. (I finally ordered my iron supplements, but they won't arrive until Wed. Until then, time to ramp up my meat intake.)

High - My upcoming vacation! I'm heading to San Juan on Wednesday for a friend's wedding, and since I've never been, I'm making an extended vacation out of it. Also, it takes a hella long time to fly there from Oregon, so I'd rather go for more than 2-3 days. Either way, so excited! The forecasted highs are in the 80s and the forecasted lows are in the 70s, which makes this Raynaud's sufferer happy. We'll see how the heat forces me to adjust my training plan for the week.

And with that, I lead into my training recap:

Monday
Planned - rest or xt
Actual - Work Challenge

Nothing particularly noteworthy, aside from that it felt good.

Tuesday
Planned - LT 8 mi with 4 mi at 15K-HMRP (6:45-6:48/mi)
Actual - LT 8.01 with 4 mi at 15K pace

My legs definitely were not feeling 100% at the start of this workout, but I forced myself to do this workout as prescribed. (Because while I *could* do this run at a GA pace, how am I supposed to grow as a runner if most of my workouts are at that pace?)

I used the first two miles as my warm-up, so it worked out (nearly) perfectly that from my place over the Broadway Bridge and around to the Greenway is about 1.9 miles (in that I only had to deal with street traffic on the warm-up and cooldown, and I could do the LT portion of this workout relatively uninterrupted).

During the first mile of the LT portion, I had one side of my brain saying, "Just do what you can", and the other side saying, "That's not the point of this workout." I don't really recall my thoughts during mile 2 of the LT interval, aside from being focused on hearing my Garmin beep so that I could turn around. Miles 3 and 4 were a blur of, "Push yourself! You're supposed to push yourself to exhaustion. That's the point." And once my Garmin beeped to signify the end of the LT interval, I was so relieved. I felt like I gave it my all, and somehow, I managed to run each mile a bit faster than the one before it. (Though mile 2 of my cooldown led me to wonder a bit about that one.)

Splits:
Warm-up: 7:54, 7:41
LT: 6:57, 6:49, 6:44, 6:43 (avg = 6:48; within the target range)
Cooldown: 8:11, 7:08

After doing a few of these lactate threshold workouts now, I'm finally seeing the point of them: to push yourself out of your comfort zone.

Also, I read my training schedule this morning, and realized that my birthday is during the peak week of this cycle (i.e., the 55 mile week), and that I have one of the hardest workouts of the plan scheduled for that day (LT 12 mi with 7 mi @ 15K to HMRP). Fun stuff.

Wed
Planned - rest or xt
Actual - rest

My piriformis was feeling a bit tight throughout the day (I think as a result of Tuesday's speed work), and though I had every intention of going to the Work Challenge, I decided to go home and do some pigeon poses instead.

Thursday
Planned - GA 11 mi
Actual - GA 4.38 mi, Work Challenge, GA 7.12 mi

Part 1:
I had a morning doctor's appt., and meetings scattered throughout the afternoon, so the only way to squeeze in these miles was to split them up. This was around 3:30 or so. Got to run by the cherry blossoms in bloom. (Actually, they've been in bloom the last few times I've run down there, but this is the first time I'm remembering to mention it in my recap).

Splits: 7:20, 7:51, 7:52, 7:11, 7:10 (for 0.38)

Work Challenge:
Last one! So stoked that it's done, so that I can focus more on running now, but I'll have to carve out more time for core and strength work now.

Part 2:

I decided to head home and do part 2 of the MLR in my neighborhood (mainly so I could run, and not have to deal with waiting for the bus to get home and eat). I was tired, and certainly didn't feel like getting out there, but I was already dressed, so I just sucked it up. I definitely did not feel springy (though neither did the weather, despite it being the first day of spring), and I was just annoyed with everyone. Around mile 2, I got a random side-5 from some guy drinking outside at one of the restaurants on Alberta. First time ever!

By about mile 4 or 5, I started to get my second wind, and just let that push me through to the end. It was also around mile 5 that I stopped being annoyed with everyone. Funny enough, this run was the same pace as part 1. That was not planned.

Splits: 7:53, 8:08, 7:42, 7:17, 7:20, 7:29, 7:09, 6:35 (for 0.12)

Foam rolled later, and also massaged my plantar fascia (both feet). 

After I finished this run, my doctor called to tell me about the borderline anemia. If anything would explain my general lethargy, this would be fit.

Friday
Planned - rest or xt
Actual - rest

There was also happy hour, shrimp fajitas from a food cart, and game night with friends. Great rest day.

Saturday
Planned - Recovery 5
Actual - Recovery 5.28

My day got consumed by a haircut, PSU Farmers Market outing, and an impromptu coffee/tea outing with another friend. But I was able to squeeze this in between the Farmers Market and coffee by locking my stuff at 24 in the Pearl and starting/ending there. Compared to Thursday, this felt MUCH better. Plus, the benefit to starting/ending at 24 is that the extra floor space motivated me to do some dynamic stretching, IT band rehab work, and foam rolling after my run.

Splits: 7:15, 7:43, 7:28, 7:32, 6:59, 7:16 (for 0.28)

Sunday
Planned - LR 15 mi
Actual - LR 15.3 mi

I ventured down the Springwater Corridor for this run, which was a nice change of scenery (I hadn't been down that path in about 6 months). The weather was beautiful, and everyone and their mother seemed to be out (whether on bike, foot, or in the case of one guy, roller skates). By mile 4 (soon after I got on the Springwater), I felt like I was in a good groove. I just ended up losing myself in the run. During mile 7, some random woman passed me on her bike and said "Nice pace." I hit the Sellwood Bridge just before my watch beeped for mile 7, so I just ran an extra 0.5 miles along the railroad tracks, and then turned around. That portion of the path was unpaved and rocky, but it was still fun to explore!

The back half was fairly uneventful. Was still in the zone. I love running back up the Springwater because it just feels good to head back toward civilization. I added a little extra on so that I could crack 40 miles for the week.

Thought of Erin and Lynton on this one, after their amazing races today. (Erin got 3rd overall female in the Oakland full, and Lynton PRed in the Oakland half.)

Splits: 7:51, 7:43, 7:45, 7:35, 7:28, 7:30, 7:30, 7:41 (the rocky path), 7:16, 7:26, 7:21, 7:16, 7:39, 7:48, 7:14, 6:53 (for 0.3)

I had this issue on Thursday, and I had it again today. If I finish exercising, get home, and then opt to eat before changing and showering, I get chills, which are immediately followed up by a Raynaud's attack. After 15 miles, food sounds much better. But if it means having to deal with white fingers, I may have to switch up my routine.

Planned total: 39 mi
Actual total: 40.09 mi

First 40+ mile week in nearly 6 months!

Any tips for running in the heat? Or for training while on vacation? And do you suffer from the post-workout chill?