20, 20, 20 Miles to Go....I Wanna Be Sedated....

...Or Please Bury Me With It ..
This run was brought you by Modest Mouse..




The week of 16 April marked the completion of my last 20-mile run in my New River Marathon training program. Frankly, I couldn't be happier, that 20-mile run looming over my head was really bringing me down. I ended up running it on Sunday, because in case you haven't heard, my area in North Carolina was seriously affected by tornadoes. While my neighborhood, or running routes were not touched by these twisters, the weather-lady advised to stay inside, so I did. I simply postponed my run until Sunday.


Unfortunately, on Sunday, I also had to report to Fortress Bragg at 1530 (3:30 pm for you non-military types) and leave my life as a lady of leisure behind.

During the twenty-miler, I decided to do what running guru Hal Higdon calls 3/1 training.
You can read more about it here,
http://www.halhigdon.com/marathon/advancedint.htm
However, briefly, it means you run the first 3/4 of your run at your regular pace and the last quarter faster. So around the 5-mile mark I picked it up, I continued to run faster until I was nearly at race pace by the end of the run. I set a goal to finish the twenty miles in 3 hours and 10 minutes, and I made it! Barely, but I did. This was a huge confidence boost for me, because as you've read in previous posts, I've seem to have lost my speed mojo. I also wanted to do something a bit quicker since I DNFed the Raleigh Rocks 1/2 Marathon a couple of weeks ago.
Basically, the run went pretty well and I was happy with the pace, performance and recovery. Mostly I am pleased that I don't have to run that far again until race day.
What I am displeased about is going back to work. What a total bummer.

In summation: Last 20-miler=Good; 3/1 Training=Success; Work=Blah; Seriously Late Blogs=Slightly Embarrassing; Punk-Themed Runs=AWESOME ;)

What the What? An Interim Blog...

...Or stuff I forgot to say yesterday...

PART 1...
...The DNF 

I realized today, while running 10-miles, that I glossed over somethings in my haste to get my blog posted before the end of the week.
I never discussed my DNF. For those who haven't raced, DNF is an acronym for Did Not Finish. Before I moved from Germany to North Carolina, I registered for the 'Raleigh Rocks Half Marathon' on April 7. I did not complete this race. I didn't even bother to get myself out of the bed to get to the race, in fact, I ran the 12 miles my training program prescribed on Saturday. So I did accomplish the running, but totally ignored the race. I feel pretty badly about not completing something that I signed up to do. But I didn't realize how far I would have to travel to run the race. It probably would have meant a 430 wake up, and I just couldn't be bothered. So, now I've logged my very first, ever, DNF, out of pure laziness.

PART 2...
...The elusive 8:23 pace

I lost my pace. I can't find it anywhere. I've been desperate to regain speed since moving back to America. I've been working really hard, but I can not run any faster than an 8:30 for any distance at all. Today, I made a serious attempt at keeping the pace for 10-miles. I wasn't sure that I could maintain the pace for 10 miles, but I was hoping for at least 6-8. Yeah right! I couldn't even keep it for three miles. Anytime the route went up hill my pace slowed even more. Around mile 6, I gave up even trying and just tried to finish the run strong. The Garmin says I averaged a 9:03 minute per mile.
Awful. This is Awful .
I've been trying to retrace my training and see where my speed got lost, but I can't really figure it out. I have skipped minimal workouts. I know I skipped a speed work out, back in Germany and I skipped the 10-miler I was meant to run while en route back to the states. This shouldn't have such a drastic effect now. The only thing I can think of is the mileage is just wearing on me.
Currently, my plan is just to keep plugging through, and hopefully during the taper, my speed will resurface. If not, it looks like an Autumn Marathon is in my future...with this comes stricter qualification for Boston.

PART 3...
...Because it wasn't hard enough already

Apparently, despite it's stiff qualifications times, the Boston Marathon is still just too crowded. In order to combat it, the Boston Athletic Association made the standards more difficult. So, if I don't reach the 3:40 this year, next year, instead of running 3:45, it will still be 3:40. Not really that big of deal. But the chiefs up at BAA also took away the 59-second rule. This simply means, that you are good until 3:41. So, you can run 3:40:59 and still qualify. Not anymore, 3:40:01, will not allow you entry to the race. Sigh.

PART 4
...The Last 20-Miler

I am scheduled to run my last 20-miler on Saturday. Unfortunately, it looks like the weather is not in my favor. Allegedly we are supposed to have severe thunderstorms coupled with tornado warnings. I guess I will wake up tomorrow and see what happens. If not, I will shoot for Sunday.

PART 5
...Rejoining the Work Force

I start work on again on Monday. Booo. Not my favorite topic.

In Summation: DNF=Disappointing; DNF Because of Laziness=Embarrassing; 8:23=Where are you?; Last 20-miler=Sigh; Bad Weather=Due...I've been lucky; Going back to Work=Blah

I'm Sick to Death of Running

...Or Humans Were Made to Run...Alberto Salazar


This week's running was pretty insignificant.
Basically, I'm bored of running, it's becoming a bit of a chore. I am working really hard trying to stay motivated, however it's not really working. All I have been managing to do is to over-indulge on all types of food, and eat my weight in candy. This is clearly NOT in my training program. I'm just so irritated with running that the opposite of running is all I want to do.
I am still missing my gym and core work, but can't be bothered to drive on post to visit the gym. Basically this move has totally disrupted my routine and I'm doing little to rectify it. I figure I will attempt to find a routine once I get back to to work, which, unfortunately is next week.
Saturday's run was a taper 12-miler. It was nothing really to write home about, I got out and ran the 12 miles.  The fact is, that I'm suffering from major running ennui. I just am so blase about it, I don't know how to recover, or to find the motivation to carry me through to the end of the training.

I am trying to remember these words from Derek Clayton, Australian long-distance runner, "I don't think you can become an outstanding runner unless you get a certain amount of enjoyment out of the suffering. You have to enjoy absorbing it, controlling it and—ultimately—overcoming it." 

So far, no dice. 

Je suis si fatigué de courir, j'ai courir l'ennui sérieux. ..Je ne sait pas si je jamais trouverai ma motivation encore. Je manque mon Europe.



Next Week's Training: Mo=5; Tu=10; We=5; Th= 8x800; Fr=10; Sa=20

In Summation: Running=Ennui; Motivation=Nil; Last 20-miler of the program=Welcome; Blog Procrastination=Par for the course




Derek Clayton in The Masters of the Marathon
Humans Were Made to Run...Alberto Salazar...

20-12-20...Not My Measurements, But My Recent Mileage

...Or I'm Three Weeks Behind on My Blogging...

Since I'm so far behind on my blogging I've decided against posting three separate blogs to catch up, but to divide this post into three sections. This goes against my OCD-like nature, but I do this for your reading pleasure. I hope you appreciate it! I spent my last two weekends in Europe amongst my very good friends, C&M. This meant getting to run in Belgium. My first weekend there was also my very first 20-mile run of train-up for New River. The good news is that staying with C&M guarantees that I will have a good pre-run dinner! So here it goes

My First Twenty-Miler ...
...Or How Did I Do That?

My first 20-miler just went ok. Of course the first half was no problem, but around mile 14 or so, I started to wear out. My body felt ache-y all over from the start and it was a struggle to get it done. As usual with these long-mileage runs the last 6 miles were quite a struggle, with the last three being somewhere close to tortuous. I did however manage to get through it in 3 hours and 18 minutes. As I mentioned in my last blog, is that I need to run these long runs slower. Well, it was virtually impossible for me to run faster, according to the Garmin I ran an average 9:56 pace. This is slightly over the prescribed 60-90 second increase over my race pace, but this was really the best I could do.  I've decided that these 20 mile runs are life-changing experiences. At first this may sound dramatic, but I truly believe this. Just like with any run, the first two minutes are pure hell, until I find my rhythm, then I can kind of settle into a pace. This can last for awhile, for a long while. But right around mile 14 I start to get irritated. One would think I would be happy, because there is just 6 miles to go, but this is not the case. At this point, for some reason, I seriously want to quit, I just want to start walking. The sole reason I keep running is that I am way to far away from home, and walking will only prolong the misery. I also become mentally weak at this point and my thoughts will run a full gamut of negativity, even things that have absolutely nothing to do with running will creep up on me. This feeling lasts around 3 miles, after this, my hips and knees are aching and I really want to quit. If I'm feeling particularly sorry for myself, this is the point where I start crying.This lasts about a mile or so, and then I get angry, and this will push me through to the end. I'm sure most of you are really surprised at this little revelation. Where are those feel-good running endorphins, you ask. Well, they happen around the half-way point, and then they go far, far away. This is why I think these 20-mile runs are life-changing. They are just such a struggle to finish, and all kinds of crazy thoughts go through your head. Every single time and the first time is the worst.In fact, I don't even know how I manage to complete them.
Luckily, my recovery was quite good. After a short stretch  and shower and a good recovery meal prepared by CR, a few glasses of champagne and a nap I was as good as new.
The Higdon training schedule that I'm following called for a 19-mile run the week previous to the first 20-miler, when I added up the two-weeks' mileage it came to approximately 100 miles. This is not insignificant and I noted the effects in the taper week...

The Taper Week...
...Or I'm Officially Smoked ...
Sunday's 20-miler took a lot out of me, but Monday's prescribed 4-miler wasn't so bad. Since it was one of my last runs in Eppelheim, I decided to run sans GPS. I know the turn around point for a 4-mile run, so I just ran for the pure enjoyment. Thankfully, I still find running enjoyable!
Unfortunately, this didn't last long, as Tuesday's run and those that followed were absolutely not enjoyable. I felt ache-y and stiff from the outset to the end. Additionally, this move is wearing on me. I am so busy trying to sort things out, that I have completely abandoned any gym work I was doing and I'm having trouble squeezing in the week-day runs at all. Adding to the misery is my new hotel room. It is a virtual sauna, in fact, I've been in saunas that were cooler than my hotel room. I can't wait to get out of here. I skipped running on Friday all together to travel back to Belgium to spend my last weekend with C&M. I pushed my speedwork off until Saturday and again did my long run on Sunday. The speed work, didn't go that well. I did six 800 meter intervals. I couldn't get my heart rate anywhere near my lactic acid threshold (177). I have no idea what is wrong with me.
Sunday's 12-miler was hellish.  I was completely unmotivated and felt exhausted the whole time. This is a massive disappointment, as this is supposed to be easy and enjoyable!
I think there are several things that are derailing my training....here it goes...

• Intercontinental move...this move is keeping me really busy
• My diet is completely disrupted. I am eating tons of processed food, due to be ousted from my kitchen
• Drinking, lots and lots of farewell drinks. Even though I'm rarely drunk, there is lots of alcohol in my system
• I think I may be catching a cold. It's been at least 5 years since I've been sick...so I don't know
• Dehydration as a result from all of the above

Hello, America How Are You...
...Or Look Out Bragg, I'm Busting Through...
 I am determined to reclaim the upper hand in my training program. But now, I have to deal with jet-lag. My training program starts in a deficit, as I will have to skip the first 10-mile run of my high-mileage week.  Despite that I arrived in Fayetteville around 5:30 pm, I opted not to run on Tuesday. I am significantly dehydrated as well as having a completely disrupted my rest cycle. Wednesday, the weather was awful, so I traveled onto to Fortress Bragg to use the treadmill. The run wasn't great, my gait felt off and I was tired the whole, time...but I needed to dust off the running shoes and get back with the program. I'm working really hard to keep to the letter of the program especially when it comes to workouts to increase speed. This meant 7 hill repeats, I certainly didn't feel like running and I'm pretty convinced the local mailman thinks I'm crazy. Ten-miler Friday didn't really go that well, again. My body still feels stiff and I'm not very motivated. This could be the jet-lag, because my heart rate just isn't getting up there. The only thing Friday's run really did for me was to shake my confidence for Saturday's 20-miler.
Despite my trepidation for Saturday's 20-miler it actually started off pretty decently, my jet-lag seemed to be subsiding and the weather seemed ideal for running.  The sun was shining, but the temperature was still relatively cool. The first 5-6 miles went by pretty easily, but by mile nine or so, I started to feel a little rickety. Then the wind kicked up, and things started getting really unpleasant. Working against the wind was really tough especially after logging more than half the run's mileage. Just pushing against it was really starting to wear on my and I again started to get really annoyed around mile 14, and those last 6 miles were again, basically, tortuous. The last three miles were difficult because I was extremely sore, and I had to coach myself up the last hilly mile to finish. I am again thinking about how in the hell I am going to add six more miles to this already excruciating distance and a minute and half faster. I completed this run in 3 hours 16 minutes which is an average of 9:50 minute per mile. I reckon this isn't a bad showing considering jet-lag and my lack of gym work, I can feel a difference, especially in my core. The first 10-minutes of my recovery were pretty miserable, but after I cooled down, stretched a bit and ate, I felt a bit better. One more 20-mile run left in this program. I hope I can make it. I have so much more to say, but will save it for next week, so I can close this novella.

This Week's Training: M=5; Tu=6; W=5; Th=45 min Tempo; F=6; Sa=12 or Su= 13.1 Raleigh Rocks!?

In Summation: Long Catch-Up Blogs=Tedious to write, Tedious to read; 20 Miles= Friggin' Hard; Boston Qualifier=Friggin' Hard; Jet-lag=Annoying; Moving=Destabilizing; Next Week's Taper Week; Vowing to Blog More Regularly=Trite Promise