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If it works don't change it. |
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Written by Elizabeth Randell
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Wednesday, 16 November 2011 |
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As I slowly ease back into feeling like myself again, I've been rehashing and revisiting the past year of training. Where did I go wrong? Looking back at my journal provides some interesting insights. As long ago as last December, I started feeling like the work was more difficult than it should be. My race times were ok but not reflective of the progress I should have been making. Most interestingly, I started complaining of fatigue and sluggishness during my workouts.
My training had me running every day. I was doing two speed workouts and a long run every week. In the spring, I joined a strength training group for runners. Basically, I was doing hard workouts five days a week with no rest. No wonder my body rebelled! After I succumbed to a four week no-running injury I returned to running with an incredibly difficult program. It had me resting two days a week, but doing two speed workouts a day on some days. So really I didn't change my habits at all.
Not wanting to blog, race, or even be around runners is a pretty good indication that something is wrong. Feeling achey and sore all the time, ditto. I knew I was overdoing it, but at that point I was too close to my marathon to stop. I finished the training program, ran my race, and then took a full week off. Now I am in the process of healing. Allowing my body to recover. It's so hard - I want to start speed work, but when I do I get sore. I need to stop and rest. I need to give myself a break. And I need to listen to my own advice! |
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Written by Elizabeth Randell
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Sunday, 14 August 2011 |
I am sheepishly blogging again after a five-month hiatus. I got injured. Yep. I can admit it now, but during that excruciatingly long stretch from June 3 to just last week, I was in denial.
It happened "all at once" - I went for a six mile run after work and two miles later had to stop because my left glute felt like it was being stung by a bee. By Saturday it was clear that I was compromised. I couldn't even make it to the end of the block without pain. And so began the six week recovery of elliptical and bike training that got me back to running again. Luckily, someone suggested I alternate running and spinning - that was huge in getting me loose enough to extend my running time each time I went out.
In July I was well enough to run Subaru, and after that triumph (where I was only 30 seconds slower than last year) I was willing to admit that I'd been injured. I thought it was all over. My leg didn't agree, though. Two weeks later I had a relapse. This time I could run but my pace was 8:30 - 9:00 if I was lucky. How frustrating it's been! I'm training for the ScotiaBank Marathon, am only nine weeks away, and feel like an old lady shuffling along.
Today was a big step forward. I ran 16 miles. It was a bit slow, but I finished the last three miles in the low 7's. Maybe I'm recovering? I've been stretching, icing, ibuprofening, yoga-ing, getting massages...it's been the most expensive, stressful time in my entire running career.
So I'll try my best to overcome my reticence about blogging while injured. Check back and see how things progress!
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Written by Elizabeth Randell
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Saturday, 19 March 2011 |
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Nah nah nah nah nah nah nah. Nah nah nah nah nah nah nah nah. Nah nah nah nah nah nah nah nuh - nuh nuh nuh nuh.
So begins the mental torture. Every speed workout. Without fail. For the past few weeks. The chicken dance. As soon as the pace picks up.
Nah nah nah nah nah nah nah. Nah nah nah nah nah nah nah nah. Nah nah nah nah nah nah nah nuh - nuh nuh nuh nuh.
Someone please give me something else to "sing!" |
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Written by Elizabeth Randell
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Wednesday, 16 March 2011 |
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It's week three of the nutrition and strength training class and I'm already feeling the results in a variety of ways. The nutrition changes have been the most remarkable. Using myfitnesspal.com, I log my meals for the day - all five of them. I have breakfast, lunch, dinner, and two snacks with a 40-40-20 breakdown of carbs, protein, and fat. It has been a bit difficult to make sure each meal is balanced, as I tend to gravitate naturally to carbs. My favorite protein-rich foods include Greek yogurt with a scoop of protein shake and blueberries, egg whites, and turkey. It helps to query my triathlete and body-building pals for ideas on what to eat.
Because I am eating five times a day, I'm not sinking into lows between meals - I feel the same amount of energy all day! Additionally, I'm not suffering achy legs, and the soreness I get after a tough workout fades much more quickly. I feel like a bit of a proselytizer - as a teacher and coach I want to share my excitement about the benefits of good eating to everyone I meet!! For years, people have asked me if I have to eat a special diet as a distance runner. And for years I said, honestly, that I didn't. I think I just had reserves and I ate well enough. But now I am at a different level of training, the reserves are gone, and I was suffering the ill effects of an unbalanced diet.
The other piece of the program is, of course, the fitness. We spend an hour doing plyometrics, core strength training, and stretching. It's hard, but I look around the room and feel hope - so many of the people in the class have been there for several rounds (some as many as four months now) and are flexible and nimble. There is hope!
Last night I ran a hill/speed workout. I did 5 x 2 minutes up steady, then down steady, followed by 5 x 1 minute hard up, quick feet down. On the fourth hard up, a running buddy came up to me and offered to run up with me - I ran that one faster than all the others put together! It was an incredible confidence builder, and further proof that this program is really working for me. I will be curious to test the results on March 27 at the Around the Bay 30K. |
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Written by Elizabeth Randell
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Sunday, 06 February 2011 |
I can't think of a winter when I logged as many treadmill miles as I have this year. I should add it up and see - but I think it will make me anxious. Not racing makes me anxious, and the treadmill mileage makes me more so. I just can't believe the training will equate to what I will face in a race on the roads outside.
With coaches' blessing, I am now running my former Friday speed workouts on Saturdays. It wasn't even something I'd considered until last week when I had to do some switching around to accommodate a crazy Tuesday. My coach pushed my Tuesday workout to Wednesday and my Friday workout to Saturday. Suddenly a huge weight was lifted from my shoulders!
There is really nothing worse than trying to rise to a challenging running level on a Friday after a full work week. Although I was doing it, it felt more like a job to get through than a fun training experience to look forward to. Doing that workout on Saturday gives me the leisure to enjoy the late Friday runs without having to rush home to get it in before my Jewish gym closes at sundown. I can now relax into the mileage, let it help me wind down, and enjoy it.
Winter running is tough enough without the added burden of doing something dreary. The good news is that we've gotten over the "hump" and are now headed toward spring. In several weeks, I will be running my target half marathon, then the Around the Bay 30K, and then the Corporate Challenge in Singapore. Here's to hoping the treadmill will bring me speed!
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Written by Elizabeth Randell
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Friday, 07 January 2011 |
I am now about a month and a half out from the Grimsby Half marathon - the race I've targeted as a goal race for the spring. My training took a turn for the better a few weeks ago. It might have been the rest I got over vacation, or it could be the culmination of all of the days of running without a break. Maybe it's the coaching (I hope!). Whatever the cause, I am feeling much stronger and less sore than I've felt for a while.
Mother Nature has created a conundrum for me. As I mentioned in my previous blog, I'm running on the treadmill much more this winter than I did in the past. I have questions about the 'mill.
1. I have been doing repeats at a 5:40 - 6:00 pace. This is faster than I 've ever trained before, but I've only done those paces on the 'mill. Can I maintain that pace on the track or on the road?
2. Is it good, bad, or neither that I run on the 'mill? It's not mimicking the road or outdoor conditions, but it pushes me to run faster.
3. Can a person get TOO reliant on the 'mill?
It will be interesting when the snow melts to see how I do on the track. I am also thinking about doing a race between now and February 27. I need a 5-miler to a 10K, and am considering the series in Olean. It's an hour and a half drive, though. Running a race would give me a sense of how fit I am. I will try to make a decision about the race this weekend. |
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Written by Elizabeth Randell
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Friday, 10 December 2010 |
It's gonna be a nasty weekend here in Buffalo - they're calling for everything weather-wise! Freezing rain, wind, snow...I'm going to be on the treadmill quite a bit in the next few months. It's either the treadmill, or every day is a hard day. Those who are from WNY know - slogging through snow drifts, skating across slippery streets, and dodging irate drivers who think the road is THEIR territory can be tough on the legs. Getting on the treadmill is inevitable if you want to have a quality training season.
Variety is the secret to keeping treadmill runs from becoming too boring. So is the Food Network. I now have several good recipes, including coffee brined rib roast and cake icing made with avocado (yes, it's green but it's healthier) that my surprised family will be facing over the holiday season. I also know that the holidays are for sharing because Ina and Giada said so. SO, my long runs are with friends. We may have to deal with the elements, but it's much easier to face wind chills and freezing fingers when you know someone's going to be waiting for you.
This week went well training-wise. I had a bit of a struggle with the downside of Tuesday's pyramid. I started to get dehydrated and felt really yucky, but I only had to back off for 40 seconds of the entire workout. Tonight I again hit the 'mill. You should understand that I am using a treadmill at my gym, and it shuts off in 30 minutes, so tonight I had to restart the thing 3 times. Gaaaa! However, since not many people work out on Friday night, I had no problems hogging the machine!
So now that Old Man Winter is officially here (at least weather-wise), I'm resigned to my fate. I'm ready.
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Plateaus and Other Flat Places |
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Written by Elizabeth Randell
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Monday, 15 November 2010 |
I am now training for a half marathon in the spring, which I haven't chosen yet. The training is going really well and I feel very strong. My next target race is the Turkey Trot. I ran two cross-country races which went pretty well, but I think I'm on a plateau.
It seems I just can't push myself to go faster. I would very much like to get a road race in before the TT just to see where I am right now, but am following coach's orders and am not racing. Cross-country probably isn't the place to be looking for improvements, particularly since last week's race followed a particularly grueling Friday (emotionally AND physically!).
My goal for TT is to go around 6:05 to 6:10 pace. We'll see... |
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Written by Elizabeth Randell
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Sunday, 17 October 2010 |
So I know my many readers (!) have been holding their collective breath since I ran Twin Cities to see how it went. I am finally ready to record my experience now that I've had a few weeks to ruminate on the events!
First, you should know that my time was 3:00:01. Rather disappointing since I was hoping for 2:50, and even more so since I'd hired a coach and was hoping he'd give me a plan that would propel me into Olympic greatness.
What happened? I didn't have it. That's what 18 weeks of training comes down to sometimes. I toed the line, took off, and within a few strides realized that it isn't going to be my day. So there were two options. Either drop out (unthinkable!) or ride it out and hope for the best.
One problem I had even before I got to MN was that I was just too hyped up for this race. I'd gotten myself so psyched up that I was kind of exhausted. My legs felt leaden on the day before marathon run. Race day was fantastic - the kind of day marathoners dream of. Sunny skies, cool temps. But at mile four, when the path got narrower, a guy started crowding me out. I attempted to go around him (in front of him) and he accused me of crowding him. We got into a back and forth grousing session, which took more out of me than was really necessary and now I regret that I didn't just apologize and move on.
I hit the half marathon point at 1:27, which was what my coach recommended. I felt pretty good, and had passed a number of women by then. I dropped my pace as prescribed for several miles. But around mile 14 or so, the course takes a decidedly uphill turn and remains a slight climb until mile 25. Mistake number two was wearing a Garmin that didn't reset every mile. I watched as my pace slipped to 7:10 and stuck there. I got discouraged. I knew that the course wouldn't drop until the end, and rather than push the pace, I stayed where I was.
Finally, when the downhill came, I was ready for it. I picked up my pace and was moving along nicely when I saw a woman in my age group walking on the side of the road. The minute I passed her, she started running and then she passed me and took off. She finished just ahead of me (two seconds, as a matter of fact) and when I saw the results, I realized that she finished in 10th place and I was 11th, knocking me out of the top ten. Icing on the cake.
What did I learn from all this? That getting over hyped for one race isn't worth it. I need to bliss out and not get so over-charged. Also, I need more core work. I really felt like I could have hammered that uphill part had I been stronger overall. And finally? That I love running marathons, and if it isn't fun to be the fast, elite lady, then it isn't worth doing it at all.
As a side note, Twin Cities is one of the best run, most well-organized marathons I've ever had the pleasure of racing. It's beautiful, too. Everyone is very friendly and helpful, and being an "elite" actually means something (unlike in Boston where all it gets you is a bus ride and a dry place to hang out before the race).
On to a spring marathon. Any ideas? |
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Written by Elizabeth Randell
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Sunday, 26 September 2010 |
The taper that doesn't feel like a taper (or "sharpening phase" as I prefer to call it) is almost over. I've never run so much mileage while sharpening in my life! It is absolutely nerve-racking, but when I mentioned it to a running buddy this morning, he pointed out that he ran a PR at a race once and he'd done no taper at all. His point really hit home with me. I've done the same thing. I suppose there is a certain logic to arriving at the starting line taught - not completely rested. It's making me rethink not only my own training, but also that of my xc team.
Happily, this is the last week of paranoia. Is that scratchy throat a cold? Does the upset stomach mean the flu (if so, I've had it for about three weeks!)? Did I do enough strength training? Eat right? Running Buddy "A" said he's doing this, Running Buddy "B" said she did that. Did doing "C" set me up for failure? Oh, and no walking around without shoes, no fast driving, no room for mistakes!
AAAAAAaaaaaaaahhhhhhhh!
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Written by Elizabeth Randell
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Thursday, 23 September 2010 |
I'm so sore! When I complained to my coach, he said it's a natural part of the taper. I've done 14 tapers to date and have not felt this leaden ever! If shuffe-ly feet and sore hamstrings equal a faster time I'll take it, but right now I'm thinking I'll be lucky to get through the half!
But seriously, it is very disconcerting to be so sluggish at this point. I know the taper brings aches and pains, but this session seems worse than most. Of course I'm focusing on the fact that I didn't do as much weight training as usual, I had to run through one of the hottest summers in recent memory, and I didn't race as much as usual so I feel like I have no idea how I'll perform on Sunday.
Must...focus...on...the...positive! I pushed through those tough summer runs in many different places and conditions. I had to do a lot of tough runs alone - my mental state has to be stronger for that, right?! Maybe I didn't do the intense weight work, but I did PR in every race I ran over the summer and I feel strong.
Ten days. I can do this. |
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Written by Elizabeth Randell
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Saturday, 18 September 2010 |
Two weeks and counting to Twin Cities. I am getting all kinds of info from the race organizers, but have been too busy to read it until today. The start of school and cross-country season wreaks havoc on the stomach, mind, and soul!
Last Thursday I started feeling under the weather; by Sunday, I had stomach issues and a 21-mile run to complete. The run overruled the stomach! Luckily, my running friends were gracious enough to allow me to stop twice, but stopping didn't really help matters. I love long runs - the longer the better, but by the end of that run all I could do was think about stopping. When I got home I curled up on the couch and took a two hour nap. Although that helped, I still felt funny until Monday.
Needless to say, pushing through a 21-miler when you're not 100% is tough on the body. My right leg felt like a solid knot of twisted muscle. I completed Tuesday's pyramid workout in the morning and hobbled through the rest of the week's workouts, trying to ignore the tweaky-ratchety feel of my right hamstring/periformis. Even the massage I managed to schedule for Tuesday night didn't really help.
Training culminated with yesterday's workout: 1 mile at 6:10 pace, 2 miles at 6:20 pace x2. I absolutely dreaded what I thought the workout might do to my already sore legs. Hobbling through the warmup didn't help my state of mind. My feet were sore, my legs were dead. And then I started the first mile, and it was good. Not great - the right leg was sore - but I hit the pace and it felt do-able. I jogged the two minute rest, turned to face the opposite direction on the track, and moved into the two-mile portion of the workout. Suddenly I realized that my leg wasn't sore AT ALL! Best of all, the pace felt easy! Comfortable! Hooray! What a confidence booster!
Before I started my workout, I sent my xc team out on theirs. They finished up just as I finished my two miles, so I suggested that anyone who wanted to could jump in with me for the mile at 6:10. Three boys joined me. One dropped out at one lap, the other at two laps. The third finished the mile and then went on to do the last two-miler with me! I will write about HIM in another post. Suffice it to say, his nickname is now "lungs!"
Monday begins the sharpening phase of my training. I have lots of questions for my coach about how to race Twin Cities and what he thinks of my prospects (both long and short term). I'm feeling very confident of a PR because last year I ran the FF 15K a bit slower than I did this year, and then went on to run Toronto in 2:57.
I want to run TC in 2:50. There. It's out there in cyberspace so I can't take it back. |
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Written by Elizabeth Randell
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Saturday, 04 September 2010 |
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Last weekend, 12 of us traveled to Oregon to run Hood to Coast. We had fantastic weather; the humidity was nearly non-existant. Hood to Coast is a 197 mile relay race that starts at Mt. Hood and finishes at Seaside on the Pacific Coast. The route winds up and down steep terrain, along paved and gravel paths, and in and around Portland.
Our team was seeded to start in the next to last heat, so we didn't actually start running unitl 6PM.
I had leg 10, and I ran the 6.8 miles some time around 11PM along a flat bike path. There were very few people around me, and at one point the path split and I had to make a decision as to which fork to take. It was rather unnerving to not be able to see any other racers. I only passed one person and was passed by about three super speedy men. I felt strong, but was aware as I ran that I still had two more legs ahead of me. It was hard to pick up the pace, too, because there was no one to chase! I finished the leg with a 6:30 average pace.
My second leg was 6.4ish miles at 8AM, and climbed up for about a mile and a half before dropping for the next four miles. The descent was so sharp, I expected to see 5:55 splits on my Garmin, but for some reason I couldn't get my legs spinning fast enough. The best I was capable of was a 6:15 mile - my overall pace for that leg was 6:44 - the slowest of the three.
The final leg I ran was a 4.5 miler around 2PM. Again I had a steep hill to climb at the start. A fit looking man passed me around .5 miles, and surged to the top of the hill. I figured I'd never see him again, but at the top he slowed and I caught him. He asked me what pace I was trying for, and I managed to grunt something about doing whatever I could. I didn't see him again until the finish. That fourth leg was my best one of all. I had 16 "kills," two of whom were women. The rest were all men, and several of them were pretty fit looking! I held a 6:22ish pace in spite of the intense sun, wind, and rolling hills. I was pleased that I had such a strong finish.
If you ever have a chance to do this race, I highly recommend it! There were a few glitches - mostly around the transition areas where traffic backed up for miles. But the competition was good, the race well-organized, and the course beautiful. Apparently the locals are not fond of this race, and in a few spots they made themselves a bit of a nusance. We didn't really have too much trouble with this. We kept pretty close to our lady runners when it was dark (with the exception of my run!!), and although we saw some silly behavior, it was not prevalent.
On Monday I am running the Fleet Feet 15K. My goal? 58:44 or better. Hopefully better. Check back for details! |
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Written by Elizabeth Randell
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Sunday, 22 August 2010 |
Since my last blog, I traveled back to NYC for a long (and long overdue) weekend with the hubby. We meandered there via Cold Springs, where we spent a night at the Hudson Inn and took in a play at Shakespeare in the Park at Bascobel. Creative me had to devise a solution to the Friday speed workout, as Cold Springs is very hilly. Luckily for me there is a flat .30 mile two block loop down in the lower part of the village that I circled around and around, probably to the annoyance of the quiet folks who live there! I managed to crank out some pretty consistent times right on pace.
In NYC, I had three amazing runs (I just LOVE running there!). One morning I ran up to Prospect Park and managed to catch the end of a bicycle race. It was my first trip to PP and my first bicycle race. I liked the noise that the bike wheels made on the road. It reminded me of how remarkably quiet I found my first running race to be. I didn't really know what to expect, but when they shut down roads to traffic and the only thing around is runners, it's weirdly quiet sometimes!
On Sunday I ran 18 miles - from our hotel in Brooklyn to the bike path on the Hudson River and from there to Central Park. Once in the park, my plan was to run around the loop, but it was so crowded it was kind of unpleasant. Lots of dodging and weaving around runners, cyclists, walkers, tourists...the usual clump of humanity one finds in NY. I left the park and continued east where I was told by those in the know that there was another bike path. That one was a bit hard to find, as it doesn't really start until several blocks south of the UN. I highly recommend this loop as it encompasses a great deal of NY, and takes advantage of its varied and interesting riverfront acreage. (The only bad thing - I had "if you want it then you shouldaputaring on it...uh uh oh oh oh oh" stuck in my head for the ENTIRE 18-mile run. Ugh.)
The final run was one I did on my last visit from Brooklyn to Red Hook - again along the river. I started out around 7AM. About two miles into the run, though, I realized I had to go. Since I'd run the route before, I knew that the chance of finding a bathroom was slim to none, but I was only doing six miles and didn't want to turn around early. By the time I hit mile three (and the end of the road), it was clear that I was in trouble. Then, out of nowhere, a porta-potty appeared (sound of angels singing). I ran up to it and immediately saw (with much dismay) that the john was "occupied." Since it was only about 7:30 at that point, I couldn't believe it was really busy so I knocked on the door. Indeed, a man informed me that he was in there and that although he'd only be a few minutes, "you really won't want to come in here."
There was no one around except a gardener, so I approached him and asked him if there were any bathrooms nearby. He shook his head at me. I despaired. There was no way I could run back, no bathroom for miles. At that point, the bathroom user came out. He looked furtively (I thought) around him. I hid behind a tree - I wanted to use that johnny in the worst way but didn't want him to know I had waited against his advice. He went to his van, took another look around him, and then sllllloooooowwwwwlllllyyyy pulled out of the parking lot and drove away.
I immediately went to the johnny and gingerly pulled the door open. What would I find? At best an odoriferous mess. At worst? He'd been so furtive! A dead body? Blood on the walls? This was NY after all! Slowly I inched the door open to find - nothing! It was, in fact, a relatively clean johnny with a flushing mechanism, toilet paper, and sink with soap and running water. When you're a runner, you've seen you're fair share of johnnies and have generally experienced all levels of grossness. I couldn't believe my good luck!
I am happy to report that the rest of the run went smoothly after that. I mused over the dearth of public restrooms in NY, and congratulated myself on my courage. It's the little things that make life good.
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Written by Elizabeth Randell
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Tuesday, 10 August 2010 |
Please post your questions or comments at our Forum.
Difficult workouts are much improved with company. This morning proved no exception to that rule. I had to do 7x3 minutes at 6:10 - :20 pace. It was beastly hot and muggy, but I was meeting V. and that made it much more palatable. We trotted over to the track at 9am and already it was sweltering.
When I workout with someone else, though, I'm not focused on sore areas, how much further I have to go, whether I'm on pace, etc. V. and I alternate "leader" position in lane one, so when I'm in front it feels like I'm being pursued like in a race. When I'm behind I feel like I'm trying to keep up. It's a subtle shift, but it makes the dynamic more interesting and gives me mental strength to deal with those situations in real races.
I came away from that workout feeling confident and strong thanks to my friend!
- Elizabeth
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Last Updated ( Friday, 20 August 2010 )
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Written by Elizabeth Randell
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Monday, 09 August 2010 |
Please post your questions or comments at our Forum.
Today I got stung by an insect near the end of my run. Right under the tongue of my shoe. There was a sudden, searing pain; enough to make me stop right then and there. No marks visible. Just a slight swelling. It seemed fitting for my running experience right now.
How? I'd been running in a dreamy haze for months when I was struck by sudden, incredibly tight legs and feet. There was no real visible damage, just an annoying pain that made me think about those areas again. Just when I am blithely cruising through the latest training regime, something happens to remind me that I am human, I need to take care of myself, and my running is something to be thankful for!
The good news is that I felt much better today. My tummy woes seem to be gone and I didn't feel as tired today as I did yesterday. In a few weeks I'm running Hood to Coast, and then the Fleet Feet 15K. It will be good to see where my fitness level is. I expect that I'll have improved (please?!). Until then, I'll do my best to stay on top of the stretching, strength training, and massages. No more bugs!
- Elizabeth
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Last Updated ( Friday, 20 August 2010 )
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Written by Elizabeth Randell
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Sunday, 08 August 2010 |
Please post your questions or comments at our Forum.
Today's run was not good. It actually started last week when, as I mentioned before, I had some issues with my feet. I got a fantastic massage and thought all was well. The nice six mile run I did yesterday also added to my confidence. Then yesterday, I was forced to eat a very greasy piece of pizza (it was all there was) and my tummy revolted (or was revolted!). I felt quite nauseous this morning when I got up, so the first five miles of my run were remarkably slow.
I felt better tummy-wise as I ran, but my legs were just shot. My right hamstring was sore, and my left toe started acting up again. I ran up to the JCC and hit the treadmill for five miles. Boring but cooler and flat. I felt every mile. I counted mileage and time and projected how far I had left. I did all the things I don't generally have to do on a long run. Suffice it to say, I ended up at the coffee shop .20 miles short and I didn't care. For a second I felt guilty that I didn't round up, but then I remembered that I'd gone over my mileage during the week, so I purchased my coffee with glee and walked home. I hope this is not a portent. I'm tired.
- Elizabeth
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Last Updated ( Friday, 20 August 2010 )
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Written by Elizabeth Randell
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Thursday, 29 July 2010 |
Please post your questions or comments at our Forum.
Since my last blog, I have been to North Carolina's Outer Banks and Chicago. Lots of travel and new places to run.
I am not a fan of the OBX running experience, but thanks to a new bike path on Ocracoke Island where we stay, it was a bit easier this year. The humidity killed me and my speed work suffered, as my pace was about ten seconds per mile off.
When I got back from NC, I ran the Subaru 4miler before jetting off to Chicago. I was disappointed with my time - 25:05. I was really hoping to get in the 24's. I blamed the humidity (which wasn't bad compared to the humidity on the Outer Banks), the 7PM race time, and my poor performance in training. I did manage to set a course PR, however. But still.
For the first few days in Chicago, I was green with envy. One can hop on the bike path anywhere from downtown and run either north or south for miles. Again, though, I had a hard time with my speed workouts. After two days of running on the bike paths with dead legs, I suddenly realized that all those miles of path are cement! Luckily, some runners must have had a say in the design because I finally found the softer dirt path that runs right beside the cement. That saved my legs, but still didn't make the pacing any easier.
So here I am, ten weeks out from my marathon, and feeling rather bemused about my current fitness level. I haven't done nearly enough weight work. I've only raced a bit. I wish I felt more confident. I am eager for the training to make it's mark, and anxious that it won't. Luckily, I won't be traveling again for several weeks so I can focus on the details.
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Last Updated ( Monday, 02 August 2010 )
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Written by Elizabeth Randell
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Friday, 16 July 2010 |
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It's been a long time since I last wrote here. I went on vacation to the inhospitable-to-runners Outer Banks. All of the news I heard from home indicated that it was hot here. It was much worse there. Even runs at 4:30 am (which I had to do in order to get a workout in before our 14 hour drive home) left me literally dripping with sweat. Forget speed workouts. The temperatures, merciless sun, and winds made me dread every foray.
Needless to say, my average pace for every run was about five to ten seconds slower per mile than usual. The one highlight was the new bike path that now parallels Route 12 from the airport to the campground. That makes at least eight miles "easy." At least compared to past years where I had to run on a very narrow shoulder along a road that is marked 55 mph, but on which people usually average 70. And they don't like to slow down for runners.
Suffice it to say, I am racing the Subaru 4-miler tonight, and am VERY curious to see what I will do. I would love to average 6:00 miles, but am anxious that the week of poor training will have done nothing to keep me sharp. I should be acclimatized to the heat, though!
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Last Updated ( Monday, 02 August 2010 )
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Written by Elizabeth Randell
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Wednesday, 30 June 2010 |
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I just booked my hotel for Twin Cities. Now I'm all set with regard to travel for the marathon.
My training is still going well. The weather has taken a decidedly chilly turn, which is great for speedwork. Yesterday I had a nice little workout in the cemetery, then ran over to the JCC to finish up and do 20 minutes of weight work.
It's been really frustrating to train with the Garmin. The watch does not give me "real time" results, so I have started keeping track of my split times instead. I might run the exact same time for .25 miles, but the Garmin will tell me my pace is anywhere within a ten second range. Ten seconds is a lot of time when you're only running for 2 min. 30 seconds! I find myself doing a lot of math in my head, which is distracting (if you know me, it's also very unproductive as I'm almost always wrong!).
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Last Updated ( Monday, 02 August 2010 )
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Written by Elizabeth Randell
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Saturday, 26 June 2010 |
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Friday's workout was fun - a mixed bag of 45 second "quick feet" on a hill, a ten minute tempo run, topped off with 3x3 minutes. Luckily, it wasn't as hot as it was last week, but the workout was still hard. By the time I got to the 3x3 min. portion of the workout, I was tired, and the third round left me literally gasping for air!
Today my right leg is sore, but otherwise I feel fine. I did a nice 6-mile tour of B'lo. Checked out the Gus Macker competition. I am now officially on vacation, so next week I plan to start the regular weight work in earnest.
I feel stronger. I see progress. Can't ask for more than that!
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Last Updated ( Monday, 02 August 2010 )
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Written by Elizabeth Randell
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Tuesday, 22 June 2010 |
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Did you know that in my "spare" time I coach high school cross-country? I arrived at this unlikely position in 2006 through passive aggressive force and a guilty conscience. The conversation went something like this:
AD: "Liz. Our cross-country coach is retiring. You should apply for the position."
Me: "No thanks! I have no experience coaching. I've never run cross-country; in fact, I don't even know the rules. I also have a family and other obligations."
AD: "You are a successful runner. Use that and your experience as a teacher - you can't go wrong! I'll help you. Best of all - it's for the KIDS!" (btw - AD was a former wrestler/gym teacher, NOT a runner.)
Me: "I'll think about it."
I didn't prepare for the interview because I figured they'd just laugh at me. Turns out, my showing up for the "interview" was really all they wanted. It's tough to find someone who will coach this sport.
My predecessor retired because he'd seen his best runner through his senior year and on to states. The only thing I had going for me was something I discovered at my first meet. Another coach came up to me and said, "(Insert name here) was the only coach I've ever seen who brought his own bar stool to every meet." And he wasn't kidding. Coach'd plop down on that stool at the finish line, bark orders and record times until the meet was over, then pick it up and lumber off. My new team was beside themselves that I'd run with them!
I inherited a boy’s team of five seniors, three freshmen, and a sophomore. There were also five girls - three of them quickly earned the moniker of "Prima Donna" because of their various and sundry injuries, excuses, and erratic behavior. It was the year of the notorious "October Storm." We missed an entire week of practice because school closed. Dual meets were canceled or, if they weren't, we ran in mud and slop. Sectionals were held in Chautauqua County in ankle deep snow and mud. None of my runners ever ran to his or her ability, and the prima donnas didn't even bother to show up for the end of season banquet.
I made it through that year somehow, and now five years later, am horrified to think that I considered turning the job down! There is a full girls and boys team signed up for the first time since I started. I now know the rules of cross-country, and have run in more than a handful of meets myself. I have borrowed and stolen ideas from other coaches, and am slowly learning the ropes. Best of all, I have formed priceless relationships with the athletes who graduated from the XC class of '06 and am tearfully waving goodbye to the freshmen from that season. We have some stories to tell!
Oh, and the Prima Donnas? Their absence from the banquet meant they missed out on my coach's gift - which I will always covet - a bar stool signed by the seniors. We made up in character and learning what we lacked in skill and understanding. And what a memorable year it was!
-Elizabeth
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Last Updated ( Monday, 02 August 2010 )
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Written by Elizabeth Randell
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Sunday, 20 June 2010 |
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Friday's workout was seven minute repeats at 6:30-:40 pace.
It was 80+ degrees when I finally got started around 6PM.
I hadn't really had enough to drink during the day.
You know where this one's going.
The first repeat felt great. I settled in to it, ran it at pace, felt confident, yada, yada, yada. As I started my second repeat, however, I felt my heart begin to flutter uncomfortably, and I felt strange all over. I looked at my Garmin, and realized I'd started out way too fast. I backed off and held the pace, but I started to dread number three before I finished number two.
I ran into a neighborhood, looking in vain for the (usually) ubiquitious sprinklers that dot the neighborhoods. Nothing. I felt more and more light headed (but bull-headed because I could have stopped, but NO. I HAD to complete that repeat!!). Finally, I spotted a fountain in the middle of a beautifully manicured pocket park. Naturally it was elevated, with raised planted beds surrounding it and signs that clearly stated "No climbing on the fountain." I looked around furtively, then jumped up on the fountain and filled my hat with water. There was no way to get a drink; I had to be satisfied with the temporarily cool hat until I got to my car and could get a drink. Nauseated and wiped out, I pushed on - still at pace.
Repeat number four was not so good. I ran for about two minutes to the park where I was parked, and grabbed my water bottle out of the car. The tepid water in my water bottle tasted like nectar. I gulped it down, trying to ignore the pounding of blood in my head. I ran into the bathroom at the park and doused my face in water. I then went out to finish number four - a bit slower, but only eight seconds off pace.
Although th last seven minute repeat was not much to write home about, I DID it! And learned a valuable lesson - take water on hot days of speedwork!! It was awful to feel so awful. And it was dangerous for me to push the workout as far as I did.
Lesson # 346 learned.
- Elizabeth
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Last Updated ( Monday, 02 August 2010 )
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Written by Elizabeth Randell
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Wednesday, 16 June 2010 |
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Last night I did the 2 x (1/2/3/2/1 minutes) workout that I did on June 1. Then, it was really hard and I could barely keep the pace. Last night, I did the second set faster than the first one and I felt incredible! I did the workout on the track, which might have been one factor that helped. On June 1, I did the workout on the bike path, and there was a strong wind coming from the north that I had to deal with for several of the repeats. There's also something about being on the track that puts me in a better frame of mind for speed work.
But there was something else at work, too. I am getting fitter! I was consistent and indefatigable. What a confidence booster!
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Elizabeth
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Last Updated ( Friday, 18 June 2010 )
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Written by Elizabeth Randell
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Friday, 11 June 2010 |
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Last night was the Corporate Challenge race - it's the race that I credit with the beginning of my passion for running, and it is now my least favorite. Last night reminded me of all the reasons...
The race organizers let the faster runners line up in a separate corral. But they pull the barriers away before the pomp and circumstance, and the crowd pushes in. On my left was a guy holding a cup filled with an alcoholic beverage - he was clearly drunk. On my right were two women who also didn't belong in the front - both had dangling earrings, heavy make-up, and the look of the fair weather racer (all you serious runners get my drift). Half of the people who shove their way to the front take off at a full sprint and then either stop dead by the end of the block, or slow considerably so that those of us who are there for business have to swerve, curse at (under the breath, of course!), and avoid them. Frustrating!
However, for the first time in my history of the race, the weather was nearly perfect - a bit warm, maybe - but cooler than usual, overcast, and not windy. My first mile was 5:51 - it's all downhill, and the race pack is fast! As we pushed up Delaware Ave, I closed in on and then passed another woman. As the leaders came around Gates Circle, I could see that I was in the top five, and several people called out to me as I ran past on the out and back course that I was fifth. The CC is a bit weird, as the results are only meaningful if your team is going to be competitive, so I had it in the back of my mind that I didn't want to kill myself. I went by the three mile mark at 18:03 but I felt like I was holding back a bit. As I entered the park, someone behind me shouted what I thought was "she's right behind you." It was actually "I'M right behind you," (it was a male running buddy) but it was enough to spur me on to finish strong.
I managed to pull off a 21:38 3.5 miler - and I'm very pleased with that time! I think I could have run faster had I been in a different kind of race. I ran four miles in the morning and I didn't taper, so I'm confident I'll go under 19:00 in a 5K.
All in all, a very satisfying run!
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Elizabeth
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Last Updated ( Friday, 18 June 2010 )
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