One thing I have started to embrace is how much warm up I require to really fire. I used to think I was just slow. Then I blamed age. I finally put the pieces together and realized my body does not sprint out of the gate. It is not a matter of forcing it, caring more, or trying harder. It just simply takes me time.
It it sometimes tough to be a slow warmer-upper. I can't start a run with a friend that is married to their average pace on their garmin because I don't want to start off "on pace." I can't keep up with faster run groups, at least for the first few miles. (Or I can keep up but I am miserable.) I struggle with early swim sets. I feel grumpy when people are pushing the pace of group rides in the first few miles. (even if they aren't really pushing, it feels like pushing to me!)
But the positive to my physiology is that I can generally last a but longer in sessions. I usually feel better at the 3500 yard of swim class then I did at 1500, and I am faster too. In our swim set today, I dropped 7 seconds from my fast 50 pace from the 1st 50 to the 36th 50. I seriously thought Gil was going to make me redo the set since I finally found my groove.
I think the other issue is the timing of my training. Early person I am not, although I am trying! Most of my training happens at 5am. I generally set my alarm at 4:20 to get going at 5am. And honestly, I am still just not awake. My body is not awake. I have tried taking in a little caffeine, using the foam roller, stretching, etc. I just don't think I can realistically wake up much earlier. I think that the time of day we train does make a difference. I am probably a person that would do much better with later morning training.
Here is how I have worked on to help me embrace my physiology, enjoy training, and do my best:
1. If I can, I try to run a couple of miles before meeting friends for a group run. That way, I don't have to worry about garmin paces or keeping up. Plus I get a little time to just kind of jog, stretch, and shake off the rust without having to hang on to the back of a group right away.
2. I just relax at the beginning of swim class, and I don't sweat intervals anymore. If we start a set and I am not hitting paces I know I can hit, I just dial it back and relax. I tell myself, "oh, I am not warmed up yet. Let's just swim and see if it comes around." And most of the time it does, like today. And sometimes it doesn't, like last week when I was just slower.
3. I really extend my warm up on the bike. Most of the workouts call for a 20-30 minute warm up. But I really need 20 minutes super easy, followed by another 20-25 minutes aerobic. And then, it helps me to have a few really short pick ups. And maybe then I am ready for whatever the work out calls for me to do.
4. I just don't worry about pace when I am not on. I realize it is hard to do picture perfect training early in the dark morning before out vestibular, somatosensory, and visual systems are really ready to go. So, I just do the best I can and then get on with my day.
5. I tell myself that it is better to work with what our bodies give us than to stress what it doesn't. Part of the fun of life is taking our unique qualities, unlocking the mysteries of our own, awesome bodies, and then making the most out of what we have.
Happy Training!
Wednesday, February 24, 2016
Saturday, February 20, 2016
Check In
If I would update this blog more regularly, I wouldn't have to sit here trying to figure out which topic to discuss, what update to report, or which thought to post. There are just too many, and I don't know where to start!
Boston is 8 weeks away. Running miles have been super low for me. I am running about 38-44 miles a week at this point, which for me just doesn't seem like enough. Plus, I have ZERO long runs. As in 13 miles is my max at this point. (can you smell the fear oozing out of my pores?) I do have a coach helping me, and I do want to buy into the process, so I am not sneaking extra miles faster miles, although I want to. I am also not doing ANY speed work, tempo runs...anything! It is scaring the bejesus out of me. I am just trusting the process while keeping the following in perspective: I am a mom, I work a job outside of the home, I love to swim/bike/run/triathlon, I want to be with my husband and my family, and I want to be healthy. So, this means that maybe I just don't need to pile on miles, even though it is my instinct to do so. After all, I had good success with 50 mile weeks, speedwork, tempo work, and marathon paced runs in the fall. It is hard to try something different. But, I am up for the challenge, and I love to learn.
I have been dealing with some small injuries. Last year, I had foot pain in every single triathlon, culminating in my first ever triathlon walk at the last race of the season, with pain so intense I thought I would never do a triathlon again. It only got worse from that point on, even after seeing a podiatrist, and I finally realize that I do have some inflamed nerve issues that are not just bike related, but very run related. So, it is back to the drawing board with management. Maybe I will possibly need some injections...who knows? We are working through it now so that I can do Boston. The point of this is, the pain is not new, I just didn't address it in a timely manner. Part of the issue is I don't do a lot of injury management because I am not injured much. I have never sat out for a stress fracture, PF, or anything like that, so I don't expect it. But HELLO! I am getting older. My body is changing. Injuries and changes are just part of the game. So, I am trying to be more on top of managing niggles now.
Having said that, I had hip pain from a dumb trail race in November. (new shoes, feet hurting terribly with nerve pain, hip started to hurt, should have dropped out. Instead I ran 18 miles on the trail, thinking "I don't DNF." Idiot.) So, I barely treated it, thinking it was bursitis and would resolve. I took some good time off of running, but didn't really get aggressive about treating it. Sure enough, mid February and the hip pain is still here. X-ray last week showed it probably was not a stress fracture, and that is great. So, now I just have to work it out.
All of that said to say this- training through the years requires adjustments and changes in the way I approach the management of new issues. I really can't just wait for things to just resolve, and I have to really be more on top of fit, equipment, seeing PT/doc in timely manner, etc. I'll try to do better.
What else?
- I am building up a new bike. Thank you Cannonade and Wattie Ink! I'll post more when I get it up and going.
- I swam a mile TT and was 1 minute slower than my previous trials in the past year. I hit the wall, heard my time, and thought...WTF? Then shrugged it off as part of the process. You move forward...you move backward. All you can do is show up to swim class the next day :)
- Isla experienced her first Mardi Gras parade, complete with a ladder seat on St. Charles. Of course she absolutely loved it; she is my kid, after all.
- Oh, and Laura is moving to Austin. I am so happy for her. I am sad to lose such close proximity to a good friend, but you know what? When she moved to California and Washington DC, she was just amazing about staying in touch with me. There are friends of convenience and location and then life-long friends that you will keep in your life even when you no longer live near each other. Laura is definitely part of the latter group.
Isla is driving Dave and I around on her "bus"
Boston is 8 weeks away. Running miles have been super low for me. I am running about 38-44 miles a week at this point, which for me just doesn't seem like enough. Plus, I have ZERO long runs. As in 13 miles is my max at this point. (can you smell the fear oozing out of my pores?) I do have a coach helping me, and I do want to buy into the process, so I am not sneaking extra miles faster miles, although I want to. I am also not doing ANY speed work, tempo runs...anything! It is scaring the bejesus out of me. I am just trusting the process while keeping the following in perspective: I am a mom, I work a job outside of the home, I love to swim/bike/run/triathlon, I want to be with my husband and my family, and I want to be healthy. So, this means that maybe I just don't need to pile on miles, even though it is my instinct to do so. After all, I had good success with 50 mile weeks, speedwork, tempo work, and marathon paced runs in the fall. It is hard to try something different. But, I am up for the challenge, and I love to learn.
Insert random picture with Billy Simpson, ultra running legend, and I don't say that lightly. I forget how many Hard Rock 100s he has done- doing the ultra thing back when it was just a bunch of backpackers that liked to run. Ran some miles with him the other day and just always enjoy his perspective. I think it is so powerful to spend time with people that have done your sport much longer than you. Wisdom is so precious. And his reminder for all of us is to remember it is ALL about the journey. And for the record, this guy just digs running 9-10 minute miles with me. In his words, we better all be jogging and taking it easy more often if we want to be doing this later in life. Enjoy some easy miles!
I have been dealing with some small injuries. Last year, I had foot pain in every single triathlon, culminating in my first ever triathlon walk at the last race of the season, with pain so intense I thought I would never do a triathlon again. It only got worse from that point on, even after seeing a podiatrist, and I finally realize that I do have some inflamed nerve issues that are not just bike related, but very run related. So, it is back to the drawing board with management. Maybe I will possibly need some injections...who knows? We are working through it now so that I can do Boston. The point of this is, the pain is not new, I just didn't address it in a timely manner. Part of the issue is I don't do a lot of injury management because I am not injured much. I have never sat out for a stress fracture, PF, or anything like that, so I don't expect it. But HELLO! I am getting older. My body is changing. Injuries and changes are just part of the game. So, I am trying to be more on top of managing niggles now.
Having said that, I had hip pain from a dumb trail race in November. (new shoes, feet hurting terribly with nerve pain, hip started to hurt, should have dropped out. Instead I ran 18 miles on the trail, thinking "I don't DNF." Idiot.) So, I barely treated it, thinking it was bursitis and would resolve. I took some good time off of running, but didn't really get aggressive about treating it. Sure enough, mid February and the hip pain is still here. X-ray last week showed it probably was not a stress fracture, and that is great. So, now I just have to work it out.
All of that said to say this- training through the years requires adjustments and changes in the way I approach the management of new issues. I really can't just wait for things to just resolve, and I have to really be more on top of fit, equipment, seeing PT/doc in timely manner, etc. I'll try to do better.
What else?
- I am building up a new bike. Thank you Cannonade and Wattie Ink! I'll post more when I get it up and going.
- I swam a mile TT and was 1 minute slower than my previous trials in the past year. I hit the wall, heard my time, and thought...WTF? Then shrugged it off as part of the process. You move forward...you move backward. All you can do is show up to swim class the next day :)
- Isla experienced her first Mardi Gras parade, complete with a ladder seat on St. Charles. Of course she absolutely loved it; she is my kid, after all.
Hanging out with Mary and Landon, my Wattie Ink crew in Nola. :)
My shiny pants/tutu twin :)
I think every Mardi Gras I have experienced has been with this guy...since 1997!
- Oh, and Laura is moving to Austin. I am so happy for her. I am sad to lose such close proximity to a good friend, but you know what? When she moved to California and Washington DC, she was just amazing about staying in touch with me. There are friends of convenience and location and then life-long friends that you will keep in your life even when you no longer live near each other. Laura is definitely part of the latter group.
That night we showed up for Girls' Night, and we each brought 2 bottles of wine to share. As if we needed 8 bottles.... ha ha!!!
Monday, February 1, 2016
A Consistent Month
Training was consistent for the month of January. After spending Nov-Dec battling some sort of bronchitis/atypical pneumonia stuff, I was feeling super frustrated. I was constantly coughing up yellow and could not turn a corner, even after weeks and weeks of chilling out. But, it finally went away, and and January ended up being a good month for me as far as getting in daily training.
And it is funny because I always stress when I get sick. Sinus infections like me a lot, and every couple of years I get some sort of bronchitis that I can't shake. I get so frustrated, and it always takes more time than I want to clear it. But then I get through it and wonder why I even stress it. It just is what it is, especially this time of year for me.
The upside is I actually do rest and take a good off season. The downside is I feel bummed that I lose all of the consistent run miles that I built up over the summer and fall. I went from 45-50 a week to 10. I went from setting PRs, to being super slow. AHHHH!!! That wasn't really how I wanted to start my training for my next marathon.
But, by just logging something every day, keeping everything low key, and making sure I had no zeros, I feel like I am heading in the right direction. Swimming is super consistent for me, and my arms are falling off. I am enjoying my bike again. Running is steady. I am really reminding myself daily that it makes no sense to try to build back to where I was in the fall overnight. It is not smart, and it is not necessary. A little at a time will go a long way when done consistently.
Olympic Marathon Trials- February 13, 2016- 2 weeks away.
So, who else is sad that Ryan Hall retired? Me. Super sad. He is absolutely one of my favorites. I learn so much from him every time I listen to him speak. Check out Bob Babbitt's latest podcast on him.
Well, at least the announcement of Galen Rupp toeing the line at the Olympic Marathon Trials is helping to ease my disappointment with Ryan Hall withdrawing. This is sure to be a great race!
I thought I would post some fun reads on OTQ women, if you are inclined to read about marathons. These are some interesting women that are elite, but maybe not world class. Some are moms, some used to run 4:30 marathons, etc. One of the great things about running is that there is such an opportunity for the average person to improve, at any age, especially at longer distance. Check some of these women out for inspiration:
Amber Green- Runner's World Interview
Salty Running: Olympic Trial Coverage: scroll through here and read all kinds of interviews with different women running the trials
Amanda Nurse: Running on Om Podcast
Of course I really want to see Angela on that line, and I can't help but feel hopeful that she will attack it again in a couple of years after putting some cycling and swimming into the routine again. I have a good feeling about her :)
Enjoy your week!!!
And it is funny because I always stress when I get sick. Sinus infections like me a lot, and every couple of years I get some sort of bronchitis that I can't shake. I get so frustrated, and it always takes more time than I want to clear it. But then I get through it and wonder why I even stress it. It just is what it is, especially this time of year for me.
The upside is I actually do rest and take a good off season. The downside is I feel bummed that I lose all of the consistent run miles that I built up over the summer and fall. I went from 45-50 a week to 10. I went from setting PRs, to being super slow. AHHHH!!! That wasn't really how I wanted to start my training for my next marathon.
But, by just logging something every day, keeping everything low key, and making sure I had no zeros, I feel like I am heading in the right direction. Swimming is super consistent for me, and my arms are falling off. I am enjoying my bike again. Running is steady. I am really reminding myself daily that it makes no sense to try to build back to where I was in the fall overnight. It is not smart, and it is not necessary. A little at a time will go a long way when done consistently.
Olympic Marathon Trials- February 13, 2016- 2 weeks away.
So, who else is sad that Ryan Hall retired? Me. Super sad. He is absolutely one of my favorites. I learn so much from him every time I listen to him speak. Check out Bob Babbitt's latest podcast on him.
Well, at least the announcement of Galen Rupp toeing the line at the Olympic Marathon Trials is helping to ease my disappointment with Ryan Hall withdrawing. This is sure to be a great race!
I thought I would post some fun reads on OTQ women, if you are inclined to read about marathons. These are some interesting women that are elite, but maybe not world class. Some are moms, some used to run 4:30 marathons, etc. One of the great things about running is that there is such an opportunity for the average person to improve, at any age, especially at longer distance. Check some of these women out for inspiration:
Amber Green- Runner's World Interview
Salty Running: Olympic Trial Coverage: scroll through here and read all kinds of interviews with different women running the trials
Amanda Nurse: Running on Om Podcast
Of course I really want to see Angela on that line, and I can't help but feel hopeful that she will attack it again in a couple of years after putting some cycling and swimming into the routine again. I have a good feeling about her :)
Enjoy your week!!!
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