Magically Appearing Fitness

I started working with my coach back in December. She had me do a lot of low RPE running and really not any speed work. Just endurance runs with the occasional strides. For a beginner, this is a lot harder than you might think. Run after run, I struggled to keep it slow and easy. Eventually, the runs migrated to a mix of RPE/Heart Rate based efforts. But, still the effort was low. 

Miles and miles of running but, I haven't noticed any difference in speed. However, in the last month or so, I've been nailing these low effort runs. Suddenly, coach said it might be time for another run test.

Really? I'm still slow. What is coach seeing that I'm not?

I nailed Sunday's run so, I decided to compare a similar run I did in December with Sunday's run. First, I looked at speed. December was a smidgeon faster -- well, that's disappointing. But, wait. My average HR on that December run was 160bpm. Whereas, my average HR on Sunday's run was 144 bpm! A WHOPPING 16bpm less! That's a complete HR Zone!

So, looks like it might be time for another Run Test -- gulp.

Can I get an Amen

Jumping for joy that I got to so some hill climbing in a less restrained way than a few weeks ago. On the training schedule for today was Hill Strength - Hallelujah!

But first, I was to do a little warm up. So, I decided to throw the bike in the car and drive out to the rural area about 20 minutes south. Grumpy declined to go with me thinking it was just too much work. In reality, getting past all that residential, traffic, and stop lights was FABULOUS.

My warm up was a nearly flat, non-stop, 35 minute ride into a headwind. It was interesting to note my speed as that is the speed I ride on the trainer. 

At the appointed time, I turned onto "the hill". The hill I chose is actually in the race I'll be doing in a few weeks. Don't be fooled. It was nicely shaded the whole way, but this hill is tough. There were a couple of points I started to wonder if I'd need to get out of the saddle.

Once I made it to the top, it was clear it wasn't the hill that coach had ask me to find. I decided to go down the back side of the hill and climb from that side which was more what I was supposed to do.

Finally, it was time to turnaround. I was ecstatic when I found that the wind had held direction. I was going to have a tail wind AND as light decline on the way back.

I really love riding hills. It's like communing with nature.

2012 San Francisco Divas Half Marathon Race Report

Finisher's Medal

This is a long time in the writing. I've been doing a lot of thinking about how I performed at the race. In particular, about how I have not yet been successful in not going out too fast, why, and what I can do to change that.

The Race

The Diva's San Francisco Half Marathon is a women's only, very pink race held in the baylands south of San Francisco. It starts at the Bayland park in Burlingame and follows the coast just past Coyote Point. Bayland park is across a small inlet from San Francisco airport.

SFO

I'm not overly fond of pink or women's only races. I have no problem with coed races as the guys are never where I am! But I chose the race because it was early in the season. I want I want to improve my running stamina and speed. You do that by running. I also have an outrageous goal of running a sub 2 hour half marathon some day (obviously not this year).

For early May, near SFO, I expected the weather to be cool and perfect for running. Instead, I was perfectly comfortable at 6:30 in a sleeveless top. It was going to be warm.

Plan was:
    First 3 miles steadily build
    Next 6 miles hold the pace
    Final 3.1 miles, try to build on the pace

Coach had said "[at the beginning of the race] let the whole race pass you".

After I warmed up I went to stand in the corrals. I had chosen the 11:00 - 12:00 corral as that's what I would come in at. As soon as I got there, my friend Molly came to with me good luck. Some how, I ended up moving up a corral or two to where another friend and Molly's aunt, Johanne was waiting. At that point, a bunch of Molly's friends including Meredith (who I was hoping to leap frog with) were there. Ok. No problem. I can still let the whole race pass me from here.

After waiting for what seemed like F-O-R-E-V-E-R and a downer of a Star Spangled Banner version, the race started.

Miles 0-3: The crowd started forward, slowly at first. Then, a little faster. Finally, starting to jog. Ok hold it here. The first 3 miles took us out of the park, through some industrial type area, and into Coyote Point. I was letting lots of people pass. But, when I looked at my watch, I was already at my mid-race pace. But I felt good. May be all that training had suddenly taken me from insufferably slow to just plain slow.... Look at me I can run!

Miles 3-6: By now we were in residential. Around mile 3, I breifly caught up with Meredith but, she was running faster than I should. No sooner did I slow down then I started to build again. At mile 4, my stomach started to slosh so, I skipped 1 planned gel. I continued off plan. I knew I shouldn't but still -- Look at me run!

Miles 6-9: The aide station at mile 6 was out of water and so was my 18 oz water bottle. They offered lime Gatorade but that's just crazy talk. I made it to the next aide station and grabbed 2 waters - I poured 1 into my water bottle and 1 I drank. This cost me some time and once I was behind on the water, I was playing catch up the rest of the race. I was also fading. Between the heat, lack of water, and going out to fast, fatigue was creeping in.

Miles 9-13: I continued the 2 water dance at each aide station for the rest of the race. I sacrificed the time at the aide station so I could hydrate trying to catch up. Starting at mile 9, the markers were all out of whack. Some miles matched my Garmin exactly and others were 1/4 mile off. At mile 10, we came back into Coyote Point and at mile 11 they turned the water hose on us -- IT FELT SO GOOD. Mile 12 marker took forever to appear. At this point I actually walked for a brief time. Finally, a crowd started to grow. There was a guy in a lemon suit who cheered us on.

The Finish: The crowd was pretty thick now. Some random guy said the finish line was just ahead -- oh, another 2 football fields ?????  Then there was the Tiara station - uh no thanks. Next, the Boa station - get that thing out of my way. Finally, a left turn and I was coming down the finish shoot. I tried to pick up as much speed as I had left.

PR 2:33:17

What I did right
Starting on the positive because really, this was a good race. I made one big mistake but, I'll get to that. I made some big adjustments that didn't pay off as much as I'd have like having to stop and add water to my water bottle so many times.

• Water - I took 2 cups of water at every aide station. Early on one was for drink the other for my neck/chest/back.Later on, 1 was for drink and the other I poured into my water bottle.
• Fueling - I followed the fueling plan minus 1 gel which was an adjustment to overpacing.
• Adjusting with the situation - When the aid station ran out of water switch to my sports drink early and then added extra water at the next aid stations.
• Clothes - I didn't over dress.
• Sunscreen - I covered everything when I dressed and again at the race site.

Why did I go out too fast?
So, my big mistake that I continue to make is to go out too fast. I have to ask Why. Why do I continue to go out too fast? What am  I feeling when I do it? Am I trying to sabatoge my performance? Do I not believe in myself?

This is what I came up with:

• Mayhem - For lack of a better description, is that feeling of finally getting to run. Letting loose. Don't worry about the heart monitor just race damn it!
• Lack of trust - Going out slowly in the beginning of a race means you need to trust that your body will be able to pickup in the end when you need it too.
• Being Unrealistic - I don't want to run what my training and past races show I run. I can run a 2:00 faster pace.. the pace I can run when I'm fresh and for a short distance.

What I'm going to do differently:
So how do I achieve discpline, trust, and pragmatism? I think it will be a one-step-in-front-of-the-other process.

• When there is a corral  system, line up at the pace line of my beginning speed. Yes, I let the race pass me in the beginning but, I didn't let it pass me enough.
• Lately, I've been having some success on the bike in holding back early. I'm examing what I'm thinking and feeling during the bike to understand how to build that trust into the run.
• I know my beginning pace, I need to hold that and let my heart rate naturally climb.
• Stop pushing in the early part of the run. Just let my heart rate naturally climb.
• Practice the system in training and the trust will grow.

Tierra Bella 2012

This morning, Grumpy and I, loaded up the bikes and drove 40 minutes south for the 36th annual Tierra Bella Bicycle Tour. Over the years, we've done various distances but, this year we rode the 60K route. I'm not sure I'd call that a flat route but, it was the shortest.

The recent storms have left everything clean and beautiful. When we started the ride at Gavilan College, it was 49 degrees with a slight NW breeze. I tried to follow coach's instructions and stay with in zone 2. I also wanted to work on my fueling. Grumpy sprinted off.

Gavilan College

Heading north into the breeze, it seemed like I hit every stupid signal light along Santa Theresa. When we turned onto Day Road, I was happy there would not be another signal light for another 20+ miles.

Day Road (mile 6)

At about mile 5, Day Road is the transition road from urban to rural. It starts out on the flattish side but, by miles 6-7, you are climbing in beautiful farmland.

Day Road (mile 6.5)

 

 

After the summit, you fly down a long, well paved road. At the bottom of the hill, you find you're in a small hidden valley. This valley holds 3 small reservoirs. It is also not uncommon to have headwinds no matter which way you are heading. Today was no exception.

Day Road (mile 7.5)

The first rest stop on this route is at Uvas. When I got there, Grumpy was enjoying the spread - yum.

Grumpy -- being grumpy

My first Tri of the year will be at Uvas, so I thought I'd check out the water situation -- looks like water to me.

Uvas

 The route continues around the next reservoir, Chesbero, at mile 19.

Chesbero Reservoir

After Chesbero, there is more of the same beautiful rolling hills for another 8 miles but, more down hill. At around mile 25, there is another rest stop. Grumpy was waiting for me there but, I kept going. Around mile 36, Grumpy caught me and I drafted off of him until we hit this hill.

Final hill (3 miles out)

 Not as easy as I was supposed to ride it but, one can only go so slow with out falling over. See what I mean?

Wildflower 10K Race Report: Digging Deep

The Wildflower 10K is a nice, flat run course taking you through both farm country and high/low density housing. This is where I did my first 10K so I have a special fondness for this race. The first time I did this race, there were only 200 people in the 10k. It also helps that it's only 25 minutes from my house!

When I gave coach my planned race schedule early this year, she wasn't sure I'd be recovered from the Duathlon in time for this race. So, I just left it as TBD. Imagine my surprise to find it on my training schedule. No sooner had I signed up for the race than my Peroneal tendon introduced itself to me - OUCH!. With the race 2 1/2 weeks away, I figured it was a bust.

It turns out that 2 1/2 weeks is a long time! Some rest. Some ice. Some tape. Some PT exercises. Lots of ART... and some new shoes brought me from barely walking to being able to run the race.

Yikes! I had a race to plan for. I obsessed for days over it. Would my tendon/foot hold out? What had I done before on this course? Where were the ascents/descents? Where had I lost faith before on that course? What paces had I been doing? What did coach want me to do? How will the new asthma meds change things? Hey, if I just improved my time by 3 minutes from last year, I might be able to place (reviewing last years results). 3 minutes was a challenge but, not out of the question. I calculated it all together and formulated a plan. Finally, I checked the weather - 21 mph NW wind but no rain (glad I wasn't going to be riding in that 21 mph NW wind).

Race morning I got to the school early to pick up my packet where I found my son picking up his. He was doing his first 10k. It was pleasant in the school parking lot if you stood in the sun. The announcements started early. Oh bummer! One of the local racing teams were out in force. There wouldn't be any podium for me today. That's ok - I'm here to run MY race. Do what coach wanted me to do.This isn't an A or even B race.

I did my warm up and then it was time to get to the start line. I hate that time when it's time but, they haven't started the race yet. Finally the horn sounded and we were off. I ignored the serge (every one is way faster than me so let them go - I'll be the turtle in this race).

The race starts 1/4 mile into the school's parking lot. I was starting to find the proper pace... go out easy. Just past the school is open farm land which is where I first felt the side wind hit. Ok, go a little slower plenty of room from last year's pace. When I turned the first corner, the full wind hit. I'm not sure if that was 21 mph or not but I had to push through. I kept letting my pace drop as this was too early to push. I said "Don't worry about it. You can make it up when you turn South and have the wind to your back". Keep pushing. Every one else is fighting through the same thing. Keep pushing.

At the next corner, the wind was from my left side and slightly behind. Even though I had double bobby pinned my hat on, it wouldn't stay. I ended up running with it in my hand for the next 2 1/2 miles. I think next time I'll staple it to my head.

This went on for another couple of miles until I turned South. Finally. Let's go wind... but there was no wind! At this point in the race, we were in an area of residential streets and the housing development blocked all the wind. I was going to have to do this on my own! On I pushed.

At mile 5 we emerged from anything that would block the wind. I think it was even stronger and more sustained now. There were gusts on top of the sustained wind. When I turned the corned onto the main road, it just blasted. I was keeping pace with a woman who drafted off of me and I drafted off of her. When I made the final turn, a gust of wind almost stopped me in my place -- my Garmin measured me going 2.3 mph! I finally made it to the school. I kept pushing and trying to give it my all. The final stretch was full of people. I cursed to myself that all the spectators should stay out of the way of the runners! (looking at the website pictures, I think those were the 5k walkers!)

In the end, I was 7 seconds over last year's time. I was heartbroken. I've worked hard this year. I'm tired of being slow. Other women my age are a lot faster than me. What's wrong with me? Needless to say, I was in a pretty dark place.

Over the last couple of days, I've begun to realize how much this represents my growth mentally and my progress physically. While I didn't get a placement, or a PR, I found out that I can dig deep. I never gave up. I found out that my ankle is healthy again. I found out that I could run the same time in windy conditions this year that I ran last year in ideal conditions.

I still don't know how fast I can sustain. I do know how it feels to dig deep.

South Bay Duathlon 2012

I haven't been on lately mainly because it's just dog class, train, sleep, work, train, sleep.... <rinse and repeat>.

However, this morning was different. I woke up early to do my first race of the season - the 2012 South Bay Duathlon down 30 miles south of me.This is a 2mile run, 10 mile bike, 2 mile run on a fairly flat course. Note that there is a pretty good hill on the bike course that must be done twice.

Saturday was a lite swim day and a short spin on the bike. Obviously, I didn't spend enough time with some one.

A quick drive down to packet picket with Molly and a drive over the bike course, the rest of the day was spent working on my new project -- shhhhh.

This morning, I easily made it to parking by 7am and set-up by 7:30ish. Temperature was 48-50ish - perfect. I met up with Molly and a couple of new friends (Meredith and Krista),chit chatted until it was time to warm up. Warm up was a little walk, jog, then a few accelerations. I felt the cold on my bare knees during the warm up which was a little concerning. However, this never turned into anything. More troublesome was the cold air on my bronchi. This triggered my asthma. Even though I had huffed on my inhaler before warm-up, the cold air was enough to irritate so before the race I was coughing.

When the gun went off, I tried not to go with the surge instead to ease into it. Most of my age group left me there but I just stayed focused on running my race plan. Because of the slight declines/inclines, I had a hard time keeping a steady pace. However, I felt good the whole of the first run. Time 00:21:11

Going through T1 I dropped one of my arm warmers and had to go back and pick it up. I still ended up with a fairly fast transition for me.  Time 00:01:23

For the bike leg, I managed to not hit the right button on the Garmin so all that info is lost (if you follow my blog you'll recognize a theme -- I don't do well under pressure).  I concentrated on staying in the planned RPMs in the biggest gear I could and catching as many people as I could. I passed many but, not in my age group. I was a little nervous about the hill until I got to the steepest part where I did get out of the saddle for a bit (there were people that got off the bike????).  I really didn't want to work that hard. At the beginning the of second loop, a little guy on a bike easily passes me and says "This is hard". I ate my Gel and just smiled -- little shit. Things started to thin out on the second loop and on the flats, I chased a woman until we reached the hill where I passed her... but not for long. She caught me at the bottom of the hill. Time 00:38:34

Into T2 I jogged to my spot making sure NOT to unclip my helmet. I parked the bike and swapped shoes, fixed the Garmin, and out I went again. Time 00:1:44

On the final run, I was surprised at how quickly my legs felt good. I got to a pace where I was huffing and puffing so much it HURT and couldn't go beyond but my legs didn't hurt (I'm very hoarse now from it). However, I could keep that pace the whole of the run. Almost immediately, I caught back up with the woman and passed her. 3/4th into I passed a woman in my age group (yeah me). Then I noticed that little guy from the bike. I just kept going and going and eventually passed him. BUT, that got him going and he passed me seconds before the finish line. Time 0:22:01.

Total Time: 1:24:53

I managed to beat my lower end goals. The biggest thing of note: I was ok with running and ran the whole way. No mental crap and no walking!

Other than that, it was fun to get out there and pound for awhile.This is what I can do with just base building -- really no speed work to speak of.

The mind wanders....

Friday Night's Run - I ran all the way to those clouds and back.

• At the end of a crappy workday, running with Cindi Lauper and Warren Zevon is the best way to unwind.
• Duran Duran's Hold Back the Rain has the power to ... hold back the rain.
• It's handy to understand a great deal of dog body language. You can see things unfold before they actually do and stay out of the way.
• Chances of showers means it will all out rain on you on your bike ride.
• The male bicyclists wave more when you're female and riding in the rain alone.
• Rain stings when you're going 25mph down hill. You won't have to exfoliate for a week.
• When you don't peddle down hill because you're trying to go SLOW down the very wet hill, it gets REALLY cold.
• No matter how cold you are, you can still feel that drop of rain water run down your leg into your shoe.
• As soon as you're done with your ride, the sun will come out.
• Even at 9 years old, Tazzy thinks she can leap after geese as they take flight.
• If you run with Shelby, she will want to say "Hi" to all the passers-bye.
• Essie is not too young to join the family running team. She got several words of encouragement from passers-bye.

Sunday Morning's Run - I ran all the way to those clouds and back.

I'd like to say I'm ready for a rest week but, I now understand why others have a hard time with them. This will be especially hard - No agility class. No obedience class. Grrls go to the spa so I'll be home alone all day. Extra time to do what with? Nothing will get done. I'll just sort of just shut down. Plus, there's a dog show this weekend for me to stress about. *sigh*

Shelby - 7 miles and boy are her dawgs barking.