The weekend that was the marathon

It has come and gone just like that. Marathon weekend was supposed to be a weekend of all high's. Instead it was a weekend with ups and downs and an old injury coming back out to say hello.
The weekend started on Friday with the expo. I originally was told I would be working the DICK'S booth, but never heard anything from my contacts so I made arrangements to work the BattleFrog race. Friday morning at 8:30 I received a text asking if I was working for DICK'S. Since I was under contract with them I decided to work for them. Half way though the day I decided I wanted to talk to people about running a great race so I ended up going to BattleFrog for the remainder of the day. Saturday morning was the 5K for the marathon. I went down to the meet up at 7:30 and got to talk to a few people, but I was trying to focus on the race and making sure I stayed loose. My plan for the race was just run a easy race and try not injure myself.  As I stood in the starting gate all I could think of was "man do I have to piss." As the gun went off I was hoping it would pass, but it got worse and thankfully in the Northside I passed a port-o-potty and was able to relieve myself. I got back on track and cruised in at a 24:51. I felt great and I ran a smart race. I didn't go out fast and I held back enough that I thought Sunday was going to be the day I PR my half. 

Sunday: Race Day:  I woke up and I felt great. I kept telling myself "today is the day". I got down to the starting area a bit early so I could go stretch and use the bathroom in the SCRR room. I ended up talking to a gentleman that I have ran a few times with. We were both in Corral A and decided that we would pace each other. We both wanted to finish right around 1:30. As the race started I quickly realized that it was going to be hard to get around the crowd of runners. We found ourselves running with the 1:40 pace group for the first 2 miles. On mile 3 we made our move to break free and gain some time and that is when my old calf injury decided to show his ugly face. I felt my leg get tight and I had to tell my running friend to go on without me. I kept trying to talk to myself and say anything I could to make me forget about the pain. Once I hit the West End Bridge I had to walk. I was still holding a 8 something pace and kept telling myself "I am down but I am not out" I tried to get back into a groove but the tightness was getting worse. I ended up just walking a bit and running for the remainder of the race.  I finished in a time of 2:00:46.  Once again not a bad time for running injured, but not what I wanted. I feel like I just wasted 4 months of my best training cycle to have it taken by an injury. I am still okay with how I did and I am happy I was able to finish the race. I am not going to lower my head over this race or beat myself up. Sometimes we aren't dealt the cards we need. Today I got dealt a shitty hand but I made it work for me. finishing the race today was still good enough to get me my 3rd medal of the weekend for the Runner Of Steel Challenge.

I am hoping that my fellow running friends did better than I did. I noticed the weather was giving a lot of runners problems. Someone at the beginning of the race said "these are the perfect conditions for no excuses." Ummm I don't know how you can say that when most of us trained in artic temperatures for most of the training and it just so happens the hottest day to date is race day. The struggle was real. I saw people puking, walking, and just looking beat down.  I have come to realize that Pittsburgh is not the marathon you want to use to define you as a runner. You never know what the hell you are going to get. 

So what is on the schedule for me next? I will take a week or 2 off and hopefully this damn leg will finally get back to normal. I think the first race I am doing is the Gateway Mile in June. It's always a fun 1 mile race that is free, and it lets you see where you stand before the liberty Mile. After that I have a few more that I will post next week at some point. Hopefully I get to see you at one.

If you ran PGH how did you do? was the weather a factor?

My Marathon Weekend Update!!

This post is just a quick update about where I will be this weekend incase any of you would like to come say hi and get a picture with me for the good old blog. So as of right now I still have not heard from DICK'S, and I am assuming this means they don't need me to work the expo. Oh well their loss!!! Friday I will still be working the expo all day at the BattleFrog Race booth. Please stop over and check out this awesome race and me. I am happy I was asked to work the booth for such a great race and a race that means so much to me.  Saturday I will be at the 7:30 am meet up. (location can me found on my previous post) If I do not have to work at any booth I will still be at the expo checking out all the booths and mingling with other runners.

If you are not running any of the races this weekend but still wish to cheer. Here is the outfits I will be wearing for the weekend. Saturday I am going for the comfortable outfit. I will not even be wearing my running shorts. The 5K is just a warm up race for me so I am not worried so much about the outfit

Sunday I will be wearing my under armor singlet with my Just A Short Run Shorts. Since this is a serious race it's time to bring out the BattleFrog arm sleeve and new BattleFrog head band. 

So if you see these outfits be sure to give me a cheer, but be sure to cheer on all the runners. The crowd can be so lifting in a race. Also if you are a runner and you see other runners struggling, please give them some encouragement. Sometimes all it takes is another runner to get you back in the race.

Good Luck to everyone running. A good friend sent me a text yesterday and even though it was a small message it got me pumped. So I share her words with you " Go Fuck That Course Up". I don't know about you but I love hearing someone say go out there and destroy the course or something on those lines. The normal just run your race, don't worry about the time is always nice to hear but sometimes you need to get the blood pumping. So if any of you feel the urge to pump me up Sunday. You have till 6:00 am before I put my phone away till after the race. 

Let's Do This!!!!

2 Weeks Until RaceDay: Taper Time

With only 2 weeks until the start of the DICK'S Sporting Goods Pittsburgh Marathon it is now time to go into taper mode. After this past week I am looking forward to that. Normally I would get the taper blues and go insane but this training cycle is different and I really need the break. I will be one person who is happy for the taper. If I was on a beach I would be laid up in a hammock with a nice cocktail in my hand.

This week was supposed to be my week that really would let me know where I stand. I scheduled a race hoping to help get me out of my mental funk. Every run I had planned was going to be at a speed a bit faster than normal and the distance would be a bit longer than scheduled.

MONDAY: 5 miles at 8:00 pace or faster. I ran a pretty flat course and was able to finish in 38:24. I felt really good. It was nice because I still wasn't going 100%. It was the start of the confidence booster I needed.

TUESDAY: Speed Workout: 4 mile fartleks. The course I did was pretty flat except for 1 big hill. I used the telephone poles as my markers, and would go about 90% full speed for one set then jog for the next set. Once again I finished feeling really good.

WEDNESDAY: Rest Day: I had all intentions of running this day, but I had to go with Amanda and look at a house we were interested in. Looking at the house was great, but I recieved a call from Stephanie who was on her to Boston and would be passing through the Burgh. She needed to get in a 40 minute run. Stephanie is a person who inspires me and I really wanted to finay meet her, but it just wasn't going to happen. I did give her directions to the riverfront trail so she could run on it and see our beautiful city.  Please make sure to wish Stephanie luck while she runs Boston tomorrow. Her Twitter handle is @IRun4MyCrazy.

THURSDAY: I set out of a 6 mile run while there was a brief break in the rain. I had it all figured out I would run a new course and listen to music in hopes to shake up the training. I thought maybe a good run where my mind wasn't all over the place would help get me out of my mental funk. As soon as I started I knew something didn't feel right in my right calf muscle. It felt very tight, but I just figured it would loosen up as I ran. Two mile in and it was still tight. On the third mile coming up a hill I felt the muscle get real tight and it brought me to a sudden stop. Luckily I was only 1 mile away from my car and was able to walk back. When I say walk it was more of a painful limp. This was not the confidence booster I needed. When I got home I checked and didn't see any bruising on my leg, so I foam rolled it and threw my compression socks on for the night.

FRIDAY: With my leg still sore and a half marathon the next day I decided to skip running. It kind of worked out since I was going to the Pirate game that night. One week in and I still hadn't been to a game with our season tickets.

SATURDAY: The Boston Trail Half Marathon: (Review on Thursday) I woke up earlier than normal so I could roll my calf muscle before I left. I still wasn't even sure if I was going to be able to run the race. I got there early so I could pick up my packet and start stretching. I ran into some SCRR members and we were going over the course and discussing strategies. After getting a group photo I went out for a short run to see how the leg felt. It was still sore but I felt I could give it a go. I lined up just before the 2 hour pace group. As I started I felt strong and soon found myself in front of the 1:55 pace group. About mile 4 is when I realized my leg was not getting any better and the pain was getting worse. I made the decision to slow down and not risk injury before Pittsburgh. I took small strides and ran a smart race for the remainder and finished in 2:04. Normally this would be a let down with that time, but actually it was a confidence booster and just what I needed to get out of my mental funk. I didn't give up. I fought through the pain and ran a smart race. Now that it is taper time I will take the next 2 weeks to ice down the leg and get it back to normal for RaceDay.

SUNDAY: Today I plan on just taking it easy and icing down my muscle. I will also do some foam rolling as well.  The good news is there is still no bruising on my muscle, so I am pretty sure it is not torn. With some ice and compression I should be alright. I am now out of mental funk since my race yesterday and this up coming week I plan to get back in the gym and still lift since the running will be on hold for at least a week or so.

GOOD LUCK TO EVERYONE RUNNING BOSTON TOMORROW!!!!

How did your week go?
How do you deal with taper time?

28 Days Until RaceDay

HAPPY EASTER!!!!Enjoy your easter because we are only 28 days away until the start of the Pittsburgh Marathon. This is crunch time. Most of us only have a week or two left until taper time. If there is any last minute things you need to work on this is the time.  If you have a long run still to do may I suggest using it as a dress rehearsal. The last thing you want to do is get out on the course and realize something you are wearing is uncomfortable. This week my training was about the same as it's been and I even attempted something very stupid. You will see as you read along.

MONDAY: REST DAY: normally the day after a long run I try to rest and just use it to stretch. I have been using my Pro Stretcher and it is working great. I have noticed recovery time has been drastically reduced.

TUESDAY: SPEED WORKOUT: I went down to Carnegie Mellon University with the SCRR club and did some 800's.  I only did four because my leg was feeling tight and I didn't want to risk injury. I ran with a group that ran 3:20's.

WEDNESDAY: It was my birthday this day. Go figure my birthday is April Fools, fits me perfect. I ran a quick 3 miles doing negative splits. I started with a 9 minute mile then dropped to 8 then down to 7 for the last. I felt really strong and feel like I can go much faster. Anyway let me tell you what I got as a gift. So in 1994 when I really became serious about running I bought a pair of Nike Huaraches. They were my favorite shoes of all time and when I wore them I felt unstoppable. I looked for years to see if I could find them and nothing. A few weeks ago I was searching and noticed Nike rereleased them last year. They changed them from a road flat to more of a trainer, but the look is the exact same. I showed Amanda and she was able to find a pair in the UK. Part of me wants to break them in real quick and wear them for the Half Marathon. I am still toying with the idea.

THURSDAY: Cross Train: I did a lot of push ups, crunches, and leg raises. I used my foam roller on my legs for about a half hour and then used my small roller to get the deep tissue. It felt great!!!

FRIDAY: It was good Friday and I had the day off work. I was laying in bed texting my friends and my cousin said he was going to head to the track for a quick run. It started out as a joke but I told him I would come and he could tape me doing the beer mile. It then turned into a serious thing and at 10 in the morning I was at the track with 4 beers ready to run a mile. Let me give you some advice. First don't just pull the beer out of the fridge. I couldn't chug because the beer was way to cold. Second don't run a slow pace and think it will help, it didn't do anything. Lastly don't bring a person who will make you laugh the whole time. So here is the Video, but the video stopped as I was about to do my third lap. Oh Ya, I only made it 3 laps and 3 beers. It is way harder than I thought. I do intend to try it again after the marathon. This time though I plan on doing it right!

SATURDAY:  I did a 8 mile training run with the SCRR at a 9:00 pace. I felt really good and was having problems with holding back. I wanted to just go and run faster, which is good because I know I am ready. During the run I was talking to some runners and one thing a lot of people are worried about is the weather on race day. We have yet to have a humid day and everyone is afraid on race day it will be and no one would be ready.  Guess we will have to wait and see what happens.

SUNDAY: Happy Easter!!!! I plan on doing a short 4 miles and just relaxing most of the day!!!

Are you where you need to be as far a training?
Are you worried about the weather?
Would you try the beer mile?

Until next time, stay safe!!

5 Week Countdown Begins

We can now count the weeks until the PGH Marathon with one hand. Time has just flown by, and if you aren't ready by now, you may want to get your ass in gear. Most people only have a few weeks left until taper time. My taper won't be a major one, but it will give my body enough time to recover for race day. We can talk about that later though. This week I had a race on the schedule so it wasn't about the miles this week and more about preparing.

MONDAY: In the last few weeks I have been breaking my schedule and doing 4 miles instead of the 3. This week I decided to go back and try the 3 again, but do the run a little different. I started out by running an easy pace to get warmed up. My second mile was all up hill and I pulled back a lot and took it very slow. The final mile was a speed mile and I really kicked it into high gear. It was nice to be able to hit hills and speed in a workout.

TUESDAY: Rest Day

WEDNESDAY: Speed Day- Now that I have a clear track to run on these days have become my favorite. I know most people don't like speed workouts, but not me I feel at home on the track. It makes me think of where I got started. The workout called for 3X1600 at race pace.
My splits were 7:03 first one is always the slowest because It takes me at least one to get going.
Mile 2: 6:49
Mile 3: 6:33 I felt really good, but I kept noticing my form was off, I will be getting this in order over the next few weeks.

THURSDAY: cross train:  mostly stretched and foam rolled, I did throw in some ab workouts and even did a few push ups.

FRIDAY: rest day before race day

SATURDAY: RACE DAY- Friday night I had a gout attack. If you don't know what this is all I can say is pain. I woke up Saturday with a swollen ankle, and I wasn't sure if I would even be able to run. I was scheduled to run the 8.1 mile race at "Just a Short Race" (Review to come Thursday) I tried a warm up run and knew it wasn't going to happen. I decided to drop down and do the 5K. I figured since I paid I would just jog it out.  I ended up running 8:30 splits and still managed to place second in my age group. I am happy because I didn't even break a sweat. I can really tell I am ahead of where I was a year ago.

SUNDAY:  I headed out to North Park to run with Amanda. She was planning on doing 20 miles and I figured I could tag along for a few. I ended up running 12 miles with her.  We ran a nice easy pace and for me it was about getting the miles in rather than the time. It was a really good run and the weather started freezing but quickly warmed up.

How did your week go?
Do you like Speed Workouts?

Until next time stay safe on the roads

6 weeks till PGH Marathon

"I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me to where I want to go"      Dean Karnazes

I have to say for once I can say I had a really good week. I mixed up my training a bit, got to run with some new people, and was able to do a really good long run.

MONDAY: I met a few of the SCRR Members in Frick Park and did some trail running. I haven't been able to do much trail running this season, so it was a nice change of pace. My plan only called for a 3 mile run, but we ended up doing 4. It felt really good on the legs and I plan on doing a few more trail runs before race day. After the run we met a few more people at D's six pack for some food and beers.

TUESDAY: I used this day as my rest day and just did some light stretching. I have been using a new stretcher from Medi-Dyne (review to come Thursday) and I used this to stretch out my lower legs.

WEDNESDAY: Speed Work: My plan called for 4 X 800's. I decided to do 3. My splits were
3:23
3:19
3:12 I then did 3 400's
1:20
1:24
1:26 followed by a mile run that I call the gauntlet. It is a course I designed that is mostly hill, some road some trails. I designed it to beat the shit out of me. I didn't time it, but I felt really good running it.

THURSDAY: 4 miles at 9:05 pace.

FRIDAY: 6 miles at 7:00 pace. I wanted to see where I stand on a 10K. I am pleased with my performance, but I know there is much work that needs done in the weeks to come to be able to hold it for 13.1 miles.

SATURDAY: I had to be at SCRR run on the Montour Trail. Once again Sara and I were playing the nasty shoe police. 2 more people were able to get $150 giftcards to buy new shoes. Since I was there I decided to run 4 miles with my friend Abby on the trail at a 9:30 pace.

SUNDAY: Long Slow Run: Instead of heading to North Park I decided to run by myself and do a course from Sq. Hill through Oakland, Shadyside and Frick Park. I did 90 minutes and finished with just under 11 miles. My legs were sore at points in the run, but for the most part I felt good. Good thing was my BlisterShield continues to work and my pace was pretty good for a slow run.  I am going to be taking my dog for a 2 mile walk also later. I need to start breaking in my shoes for the marathon so this should be a good start.

How was your week?
Have you ever made a course just to beat yourself down?

Until next time be safe on the roads.

Less than 50 days to PGH Marathon

Happy St. Patrick's Day Week!!!!!  I am sure a lot you celebrated on Saturday like myself, but not before getting my run in. So this week I was back to my normal schedule at work. I decided this week was going to be the first week I change up my training plan and fit it a little better to myself.

MONDAY: The normal training plan called for a 3 mile at an easy pace. I decided I would do 4 miles instead.  Even though doing the 3 miles is helping me get faster, I feel like doing 4 will not only get me faster but it will add a bit more stamina. I ended the run with a 8:54 pace and felt really good. At point I honestly felt like I was going so slow and looked down to see my mile split was a 9:05.

TUESDAY: I had to take this day as my rest day since I had some running around that needed to get done.

WEDNESDAY: Since I missed Tuesday I decided to move everything back one day. So today was my speed workout day. I was so happy when I arrived at my local track and saw that the track had no snow on it. I did 8 400 meter repeats with a 200 meter walk after each one. 
splits:  1:32
            1:28
            1:25
            1:27
            1:30
            1:27
            1:29
            1:05  as you can see on my last one I try and see what I have left in the tank and basically sprint.     I was surprised to see how good I felt for the most part. My legs really didn't feel fatigued and I was able to control my breathing for the whole run.

THURSDAY:  Once again I chose to do 4 miles instead of 3. I ended the run with a pace of 9:04. This course was a bit hard and had a lot of hills so I am really pleased to see how I did for an easy run.

FRIDAY: Instead of doing a tempo run I decided to use this day as a whole day to strength train. I did a whole body workout. I know the normal schedule calls for strength on Monday and Wednesday, but I sometimes forget to do after the run or I just do the bare minimum. Adding in one whole day is great for the core.

SATURDAY: I had to be down at the SCRR training run for DICK'S Sporting Goods. It was a benefit to 2 runners who had shoes that weren't up to par.  Our rolls for this weekend were the "Nasty Shoe Police" we gave one lady and one gentleman a gift card for $150 to buy a new pair of shoes. We may be around again for one of their runs again soon. Since I was there and I am a member of the SCRR I decided to go for a short 4 mile run. I ran with the 9:30 pace group since it was raining, and I just wanted to do an easy run.  After getting my run in, I did take in some St. Patty's Day shenanigans. A few friends and I ended up going to a few bars and throwing back a few green beers.

SUNDAY: Today I headed out to North Park with my friend Kari. Kari was having some knee issues and wasn't sure if she would be able to even run at all today. I told her I would run right next to her and let her set the pace and see how it feels. We ended up doing the "Horseshoe" and it was just over 7 miles. Our pace was nothing to brag about but, Kari was able to run the whole way and after the run decided to sign up for the Half Marathon. My training run called for a 90 minute run. We ended up finishing just a few minutes short of that. Next time we venture to the park together we will run at our speed. Today I was more concerned about a friend being safe and not hurting herself any worst.

 

 

How did your week go?  Did you do anything over the weekend for St. Patty's Day or will you do anything on the official day, Tuesday?

 

 

Until next time be safe and have good runs!!!!

8 Weeks Until PGH Marathon

Another week in the books and another week closer to race day. This week we were hit with a major storm and finished the week off with sunny skies. Mother nature is confused to say the least. Overall I didn't have a bad week even though I had to miss more days than I would of liked. I however made up for it in other ways.

MONDAY: This week I was filling in for my manager at work and needed to stay a few hours longer than I normally would.  By the time I got home from work and ate dinner it was time for me to go and take my taxes to get done.  I still managed to get in a short ab workout, but it wasn't anything to write home about.

TUESDAY:  It was raining pretty good when I left work. I kept debating with myself on whether I should go to the gym and use the treadmill for my hill workout or should I just face the cold rainy weather. I decided to brave the elements and run outside. The beauty about where I live is there is a huge hill no farther than 50 feet from my front door. The hill is a little longer than 200 meters and is way steeper than what my training plan called for. I figured what the hell, no pain no gain.  I ended up doing 8 hill workouts. It beat me down, but I was so happy that I chose to run outside.

WEDNESDAY:  Just when I thought the snow was done for the year we were about to get blasted with one of the worst yet. The news wasn't sure what we were supposed to get. Some stations were calling for 1-3 inches while some were saying 3-6. It was already starting to get bad when I left work so I decided to take a rest day. I wasn't happy about this but I made the smart move.

THURSDAY: When the snow finally stopped I would say we were left with around 4-5 inches. I knew running on the roads were out since some roads weren't even touched from the salt trucks.  I headed to the gym to do my tempo run. I started with a 8:57 pace for the first mile then dropped down to 8:00 for the next 2. I finished with a 8:57 for the last mile. My legs were sore when I was done, but I made it through the whole workout without any shin problems. That is huge for me since the treadmill usually gives me problems.

FRIDAY:  REST DAY... The schedule called for a rest day, and I was thinking I might run still since I missed Monday. I however felt a little stomach bug coming on so I decided to just listen to the plan and take it easy.

SATURDAY:  My friend Abby and I headed out to North Park for a run. My plan only called for a 3 mile run, but Abby has only ran 1 day this season and is running the 6 mile part of the Marathon Relay. I decided to let her pace me and we ended up running 5 miles. I was really impressed that we were still able to run a 10:17 pace. Not to shabby for someone who has done little training this season. If you run at North Park you may know that Ingomar Rd. is shut down. I have heard that they are very unhappy with runners going through the construction zone, and are planning to ticket runners. Just a heads up for all you runners.

SUNDAY: When I woke and looked out the window, I had to take a double take to actually make sure I was looking at the sun. It was a great sigh
t to see. I waited until later in the day to go running. I wanted it to be at it's warmest part of the day. I headed out for my 90 minute run and right away I noticed my lungs were going to need some time to adjust to warm weather now. I have no problem letting them adjust to warm weather. I would rather do that than adjust to the cold. My splits were all over the board. Some would go down into the 8 minutes and some were as high as the 10's. I still had a good run, but I am going to have to use this week to let the lungs get back to warm weather running.  The forecast is looking amazing and it looks like (fingers crossed) winter may be behind us.

After the run today I looked at training plan and I have decided this week I am going to alter it a bit. I feel that only doing 3 miles 3 days a week isn't giving my legs the strength they are going to need if I want to PR the half. So this week I plan on doing at least 4 miles on days that call for 3.  Don't get me wrong I can see that doing the 3 miles definitely helped with dropping my casual pace time, but I need to make sure I can hold my fast pace for the longer distance.

How did your week go?
Have you ever deviated from your training plan? If so how did it go?