Recovery Rundown

8 Days off the road, and I've survived ... sort of.

Day 1: Monday, back to work, and being on my feet the whole day. This isn't too bad, but next time will definitely take a day off before the race. Feeling okay, especially when compared to my first marathon in the spring, but ankles are sore and left one is swollen. Maybe I should've had that post-race ice after all. Still too stubborn to ice, though.

Day 2: Still not icing and ankle is still swollen, go figure. End up getting a post-race massage which a very thoughtful friend has booked for me, seeing how neglectful I am being. The best massage therapist ever, and feeling on top of the world after this.

Day 3: Thinking how the Halloween chocolates are probably not the best recovery food, since sugar is supposed to be inflammatory or something, right. How many mini Coffee Crisps did I really earn by running a marathon anyway?

Day 4: Looking forward to the weekend at Great Wolf Lodge.

Day 5: My birthday. Keeping it low key, but feel that the marathon was my best birthday gift ever. Would like to do this every year for the rest of my life.

Day 6: Checking in to the Lodge, and heading to the spa.

Day 7: Miss running, but still enjoying the spa and seeing my kids have fun at the water park.

Day 8: Feeling some side effects from a whole week of no running and can't wait to get back on the pavement. Find that it's been harder to get a good night sleep, been snacking more, getting a little edgy. Grateful to have a busy day with a volunteer orientation in the morning, and working 1:30 to 9:30, then groceries after that. Making a point to buy more fruits and veggies.

Today I'm excited to be starting the Pfitz 5-week recovery cycle, which I did after the Mississauga Marathon. I can't wait to head out for my run now. My left ankle is still a little tender, so I pray it'll hold up. I will ice it, I think, after the run.

"Face Drop"

The days following a marathon always seem to have this kind of post breakup feeling to them. I find that training for the race almost has a romantic quality where you don't know what to expect and are filled with wonder.

Then once the race is done, you feel a sense of loss. At least with 5Ks, 10Ks and halfs you can continue with your running and new goals. But the marathon requires a patient recovery time, even a week off one's feet in my case.

So, now, after 18 weeks of commitment to The Plan, I am feeling a little down. The days sort of blend into one another and I find myself getting teary eyed easily. Little things can trigger a bout of self pity that requires a box of tissues.

To combat this self-indulgent sadness, I've been immersing myself in new race plans, and have lined up my races for next year. I've also registered for the upcoming Boxing Day 10-Miler, which is organized by the Hamilton Hash House Harriers, and is supposed to be a great run.

In 2010, I'll be focusing on the Ottawa Marathon for the spring, and the Hamilton Marathon again for the fall. I will also do the Subaru Niagara Running Series, which has a few halfs and some 5K and 10K events. As well, I hope to repeat the Oakville Half and the Acura 10-Miler.

I've been thinking about attempting the Pfitz 55 plan again, but think I'll wait another year for that one. Instead, I will repeat Higdon's Advanced-I program. I was a little lax with my strength training and speed work these past 18 weeks, so I figure I'll tighten up a bit this time. As well, I will focus on improving the quality of my diet, and losing that last 6 lbs once and for all.

Anyhow, I was wishing to get in a run today, as I've been feeling pretty good after a visit to an RMT, but my left ankle is still a bit weak and sore, so I will wait until Monday. Hopefully by Monday I'll be okay to run again, as I need my running.

You touch my heart, disappear

I never knew how much it hurt here

Quick Notes on Hamilton Marathon

Chip Time 3:58:56

Gun Time 3:59:17

Age Group 28/57

Gender 119/308

Thanks to my amazing friend Paul for running me in to break the 4 hour mark!!

Had fun meeting fellow bloggie, Chris at the start line, and can't wait to read the race report for another perspective on the race!!

Great day, nice weather, well organized, super job by the volunteers, enjoyed the course and especially the finish at Confederation Park.

Again, this one confirms that I absolutely adore the smaller races, although the numbers this year were quite impressive for a fairly newish race ... over 2,000 people this year.

Loved that they had hot soup at the finish and pizza instead of the typical bagels, which always seem to make me feel like throwing up, even though I do like bagels.

Great having my kids cheering me on at the finish line.

And now, going to take a hot shower (I know, I know it should be an ice bath, and I'm sure I'll pay the price for this one later), and then out for dinner.

Taper Madness

Feeling edgy and can't shake this cough I've had all week. I'd definitely say now that I fall into the group of runners that does not enjoy tapering. Can't wait for it to be over.

The other day, I ended up hiding in a washroom to cough, as I didn't want anyone to worry about the H1N1. Having a cold can make you feel really self-conscious these days. Well, I'm just hoping it's gone by race day.

Sometimes waiting for a goal race reminds me of exams back in college. I'd be all psyched, cramming over late night coffees for days on end. Then, finally, just a few days before the anticipated exam, I'd get into this I just don't give a d*mn anymore mode.

Whatever happens, I am ready for marathon number two. I have goals, but at this point will be happy just to finish.

Thank You!!!

I am feeling so immensely grateful to come home today to find such amazing comments on my last post. I really, really appreciate the advice, and am mulling it over!!

It is making me feel much more prepared going into the race this weekend, knowing that your experiences will be in my head and help me decide how to run the best I can.

I've plugged my recent half time into the McMillan calculator, and it spit out a 3:58:17 marathon time, with a 5:39 per km pace. Yet, as I was getting all excited about this, I remembered I still have to factor in the 14 minutes or so at the aid stations ... sigh. And, perhaps this is the most realistic finish time, about 4:10 to 4:15.

Another interesting piece of advice I got today was to follow the walk adjusted race pace in John Stanton's training plans for the finish I wish to achieve. I think this was a 5:27 per km pace. So, I would just try and maintain this pace throughout the race, without worrying too much about negative splits. Just an even pace throughout the race.

So much to think about, and so many variables that could just blow it all out of the water, like the infamous wind on the waterfront, potential for muscle cramps or whatever.

I think I may try the steady 5:27 pace, as this seems to pretty much follow the principles everyone was aiming at, and it seems doable for the most part. I figure that if I do end up feeling like I absolutely must fall back to the 5:39 pace, then at least I know that this is probably what was meant to be.

Now, I still have to think what to wear and nutrition. For attire, I figure that if it's a windy day, and a little chilly, I'll go for a shell with a tank top under it, and capris. Otherwise, if it's mild, I might do a long sleeve with a throw away t-shirt over it, and capris or shorts.

Nutrition-wise, I learned my lesson at my first marathon this spring. I was too nervous to eat breakfast, and then only had 1 gel in that race. I felt great, but nearly passed out on the shuttle bus after the race.

So, this time whe I get up I'll probably have a slice or two of toast with honey for breakfast and a cup of coffee. Then, at warm up time, I'll have a gel, and then during the race 1 gel every hour washed down with water. When I'm not having gels, I'll alternate water and Gatorade at the aid stations.

Now, if I could only shake this cough I have, and calm these pre-race nerves, I'd be good to go ...

Negative Splits??

I've been hoping to break the 4 hr mark at the Hamilton marathon, but realistically have to say that I'm looking more at a 4 hr 10 min finish, which would still be 14 min faster than my first marathon this past spring.

I figure that I can pretty much keep a 5:30 min/km pace, and if I factor in 1 minute at each aid station, that'd give me the 4:10:00 time.

Part of me still hopes to break 4, though, and I wonder if I could maintain my half marathon pace to achieve this. Perhaps I can do half the race at a 5 minute per km pace, and the other half at 5:30?

My main conundrum now is negative splits. I know that this is the way to go, yet I'm still quite incapable of achieving this. So, do I plan for the reality that I will almost certainly start fast and than slow down, or do I try and discipline myself to and attain the negative splits?

If I go out at a 5 minute pace, I can do this until I'm dying, and then it'll feel good to back off a bit and settle into a 5:30 pace. Yet, if I go out conservatively at 5:30, I will still feel more tired 2 hours later and will it be realistic to think I can pick up the pace? I would probably not have the determination to speed up at that point, and would probably just maintain or even slow down to a 6 min. pace.

Hmmm.

Numbers Game

At a certain point in life, milestone birthdays are no longer anticipated, but rather dreaded. Yet, as a runner, there is always a bright side ... we get another 5 minutes added to our Boston qualifying time, hahaha!

Not too long from now, I will be in the 3:50 qualifying bracket. This has led to some fierce calculating on my part to determine if a BQ might very well be possible. According to the trusty McMillan calculator, I'd be good to go at a 5:28 per km pace, which is actually quite achievable for me.

Oh, but nothing in life can be this simple, right! According to the same McMillan calculator, I should also be able to accomplish a 23:36 5K, a 1:22:07 10 miler and a 1:49:03 half marathon. These numbers are not too far off from my PRs for these distances, but I'm still not quite there yet.

As well, McMillan is assuming that we run consistently throughout the race, with no walk breaks and just streaming through the aid stations like a real pro. That would not be me. I'm not a run-walk kind of runner, but I do not drink on the run or take gels on the run. So, I must factor in walking at 14 aid stations.

Then, I must also accept the fact that I tend to stray from my goal pace quite a bit, and can go as fast as 4:45, or as low as 6:00. I still fall into the newbie trap of starting out fast, and thus run a sub 5:00 pace near the beginning of the race. The, whenever I hit a hill, I tend to fall back to around 6:00, and then when I bonk after the mid-point, I settle into the 5:30ish pace.

Well, and so this is my wordy way of explaining to myself that a BQ is simply not yet attainable. But, notice how I am saying "yet" ... there is still hope!

If I were to actually BQ sometime in the next 5 years, this is what'd have to look like:

5 min/km pace for a grand total of 3 hrs, 32 min.
factor in 14 min. lost at aid stations
and this brings me to 3 hrs, 46 min.

That would assume that nothing would go wrong and I'd run very consistently, and voila, a BQ with 4 minutes to spare, haha.

Countdown

Exactly one week until the Road2Hope marathon.

So, my little pre-race ritual thing has begun. I've got a pedicure and massage scheduled for Monday, yay. I have also booked Friday and Saturday off from work, thanks to my amazing boss who insisted I not stand on my feet 9 hours the day before the race, even though he does this all of the time.

I started the pedicure thing with the Bay this past March, which was my first race over 10 K. It just feels nice to know my toes are looking cute in the running shoes the day of the race, and it's just such a nice way to relax and unwind too. I don't always do this for the halfs, but definitely will continue for my marathons.

I've been meaning to eat healthier as well, and have incorporated more fruits into my diet. But, then I find that the sugar puts me into a bit of a tailspin. I will cut back on the fruits, and up the veggies instead. Must also stay away from all that Halloween candy!

Anyhow, I'm doing just 8 miles for my long run tomorrow, and then it's all mostly under 5 miles a day for the rest of the week.

Ahhhhhhhhhhhhhhhhhhhh!!!

Okay, I seem to feel a little better now. I think.

Are pre-race jitters supposed to come an entire week before an event? It's not like I'm an elite athlete or anything, so why am I getting so nervous already?

As always, some things are not going as planned. I've got a bit of a cold, and also haven't been able to shake the last 10 lbs that I was hoping to have off by race day.

I've also had a lot on my plate lately. Working 6 days a week, and immersed in trying to change some things in my life for the better, but managing to mess up. For one, a pretty cool and inspiring running friend no longer wants to talk to me, but c'est la vie. Guess I just have to muddle through my life the best that I can.

Hamilton was supposed to be my big race of the year. I was planning on going for breaking the 4 hour mark. I thought I'd be ready for that goal. Yet, the only thing I find I can expect with racing is to expect the unexpected.

Race day can be full of surprises, some good, some bad. All that I know at this point is that no matter what, I will run my heart out.

Time to Taper

"I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." - Mike Fanelli

Looking ahead two weeks to the Hamilton marathon, I'm thinking that this is a great piece of advice from coach Mike Fanelli.

It's funny also how it's sort of the other way around during training. You need a lot of heart to get started, when you feel like you're out of shape, have no time or whatever.

Then, once you get into your running, you eventually find yourself midway through your training plan, and yet it's still quite a bit of time away from your goal race. That's when your personality gets you through, right.

Finally, when the goal race approaches some months later, all this nervous energy takes over, and you feel like you need to run hard every day to prove to yourself that you can meet your time goal, and finish your race strong.

But, this is the point where we have to taper, and so we have to train with our mind and realize that less is more at this stage of the game.

So, now that it's time to taper, I realize that I really need to hold back and follow the plan. Then, just be confident that all the miles I put in over the last few months will get me through the race.