Tag: ultramarathon training

Training Recap–Week 11

Must have kicked whatever was ailing me the previous weekend, I felt great all week.

Monday–rest day. I want to start doing the Yoga for Distance Runners that I have saved on the DVR on Mondays, but today was not the day. I went to a fueling for runners seminar after work, which was interesting, but didn’t tell me much that I didn’t know (bear in mind I’ve been at all of this for awhile and am studying for my nutrition certification for this round of CEUs). The dietitian who spoke is also against keto, which is working really well for me (more about that later this week). I wouldn’t push it for everyone (especially not all athletes) but it’s working for ME, so I’m staying the course.

Tuesday–kettlebell and warmup mile. Got to run my mile outside–yay! Felt good (and different!) to push my pace some outside for the warmup. Chased it with some foam rolling and then a really great class. Moderately heavy weights, and I got to work on single bell squat form with a heavy non-racked position. Need to do more of that to get my confidence up for double bell squats.

Wednesday–easy miles. Had 4 on the schedule, but a few friends needed 5 so we did the Team RWB run and then tacked on some extra. It was a beautiful night to run around the city and I felt really good.

Thursday–easy miles. Again, 4 on the schedule, but my friend needed 5 so what’s one more? Went up to North Park in the evening wearing a tank top and capris! So excited for that weather. I miss running in some heat. Loving having company for these Thursday night runs, makes them go much better.

Friday–kettlebell and warmup miles. Hit the treadmill because of the wind, but it was still a solid warmup mile. Foam rolled a little. Awesome class. 10 round ascending ladder (adding an exercise each round). I don’t always finish these, but today I did! I got through all 10 rounds! I’m really proud of my effort and how strong I’m getting.

Saturday–10 miles easy. Instead, I ran the Shamrock Shuffle half marathon in Harmony, PA. I like awful things, I really do. Ask my friends, I have a special place in my heart for the hilliest most awful races. Ogden is one of my favorites. Mill Creek is another favorite–I’ve had friends swear off both and ask what I see in them. But this race makes even me question my judgement. I remembered part way through why it’s been 5 years since I last did it–you need awhile to forget about it before you can go back. At any rate, I ran it with a couple of friends which made it much more bearable, enjoyed my jello shots, survived the freak snowstorm (hitting just as we were about to come down the most massive hill), and ended up with a 23 minute course PR! It wasn’t easy, to be sure, but I was definitely not racing. I wasn’t forcing pace (well…maybe a little at the end). I am so freaking proud of that race–I’m so much stronger than I used to be. I can’t get over it. I’m really proud of how far I’ve come and all the work I’ve put in to get here.

Sunday–8 recovery miles. Mentally I was not interested in running today. But we all know that wouldn’t stop me from doing it. Met up with my friends and got it done. Quads were trashed from the hills on Saturday but I still felt remarkably good while I was out there. Pace was solid, which made me really happy after the previous day’s workout. Just another sign of how much stronger I’m getting.

Word for this week–STRONG. I felt really good and really strong, and I can see my progress. Great feeling coming out of a cutback week, bring on the next 2 weeks of training!

On being an athlete…

Okay. Hard post to write, but lots to process, so here goes…

I really, really struggle with seeing myself as an athlete. I was a fat kid and have struggled with my weight and body most of my life. Even since I fell in love with running it hasn’t been easy, in fact it has complicated it even more in some ways. I’ll have spells where I’m good with myself and don’t give it a second thought, but ultimately I still see myself as a fat girl. By and large I’m to a point where I can say that I don’t care and mean it–I’ll run around the city in my sports bra because I don’t really care what other people think. If they don’t like my body they don’t have to look. They certainly can’t say anything to me that I haven’t said to myself a hundred times already that day.

This is one of the beliefs that holds me back the most, and it’s not something I can ignore, try as I might. A hundred times in a hundred different ways I’m confronted with the dissonance between my self-perception and reality. I reach for sizes or order race shirts that are too big because I can’t get it through my thick skull that I’m not as big as I used to be. I catch a glimpse of myself in the mirror or see a picture and am caught off guard because it doesn’t match my usual self-critique. I frequently comment to my BRF that anyone who doesn’t know me wouldn’t think by looking at me that I work out at all, let alone as much and as hard as I do. He of course rolls his eyes and tells me (gently, of course) that I’m an idiot and to get over myself.

It is this very thing that smacked a little bit of reality into me a week or so ago. We have some new hires at work, and management does a little introduction game early on so they get to know us. The ice-breaker this round was Truth and a Lie. We had to present a truth and a lie about ourselves and see if they could guess which was which, without knowing us at all. So, armed with the belief that I don’t “look” like a runner, I said I was training for a 50-miler and have 2 dogs, sure they’d call the 50-miler the lie. They did not. Three people who have never seen me before and met me only moments earlier believed out the gate that I’m training for a 50-mile race. What the what?

So I’ve been wrestling with this demon for the past couple of weeks, trying to get my head around the fact my self-perception is so messed up. I know this is one of the things that holds me back as an athlete. I write myself off all the time, if only in my head, as being ‘pretty good for a fat girl’ or ‘kinda fast for a fat girl.’ But here I am training to run these crazy stupid distances and the unbelievable thing is the distances and why anyone would do that in the first place, NOT that *I* am doing it.

I’m working harder on shifting my self-perception to athlete. If people I don’t know from Adam can believe I’m an athlete, why shouldn’t I? I can honestly say that my keto-experiment (which I also need to update you on, but that’s another post) is coming from a pure place of athletic experimentation and not just an attempt to lose weight. I am LOVING this training cycle. I guess I just need to put it out there and be real about the ongoing struggle. One step forwards, two steps back. The little dance called life.

More soon, friends.

Training Recap–week 10

Damn. 10 weeks into this training cycle. Last week didn’t go as smoothly but was still a solid training week, miles in the bank, and inching closer to my goals.

Monday–rest day. 10/10, would do again. So thankful for my rest days this cycle.

Tuesday–Kettlebell and warmup mile. Pushed pace a little on my mile, foam rolled–something I’m trying to tie to my warmup mile habit to ensure I do it with some kind of regularity. Class was then some crazy bullshit (in a good way, of course) and I pushed heavy since my partner was back. Realized that I want to really work on squatting deeper with heavier weights–might need to go a little lighter until I get my form perfected to do it, but I think it will be worth the concentrated effort.

Wednesday–Speedwork, easy miles + pickups. Kept it on the treadmill, it was cold and I find it easy to do speedwork on the treadmill in the winter. 3 Easy miles at 12 (also my recovery pace for intervals), followed by 6 rounds of 1 min hard, 2 min easy. Hard pace was 8:34. That first minute is always a little bit of a shock to me, but after that I relax into it and trust my body to keep up. Thankful for the short bursts–not sure how long I could hold that pace, but I can do anything for a minute.

Thursday–5 miles easy Stairs at the Cathedral of Learning. Knowing that I got a little bored and frustrated with my last training cycle, coach told me at the outset that if I wanted to throw in stairs this go round–Thursdays were my best workout to swap out, and this week I finally took advantage of it. I LOVE doing the stairs at the Cathedral of Learning. 5x up the 34 flights in just about an hour (ever so slightly over). I really wanted 6, but I slowed down so much in my last round that I knew it would probably be a bad idea to go again. Next time…

Friday–Kettlebell and warmup mile. Got to run my warmup outside, followed by foam rolling. Another awesome class. Really digging the variety in the workouts and the warmups and cool downs. I know I’m getting a really good quality stretch session in at least once a week.

Saturday–22 miles easy 17 miles. Had some major GI distress during the run that just continued to get worse, so I cut it short instead of suffering even more. Really struggled with the decision, because I’m stubborn about hitting my numbers, but friends talked me down and ultimately I knew it was best to give my body time to sort itself out. (Definitely the right move, as I crashed HARD when I got home, didn’t sleep, but didn’t move much, which is abnormal for me even after a long run.)

Sunday–12 miles easy 5 miles. Felt a lot better so I headed out to run 12-14 with my friends. Body still wasn’t 100% though and had GI discomfort early so I called it at 5. Felt significantly better than Saturday though and was productive with the rest of my day. Hoping that I kicked whatever it was/is that is wreaking havoc.

Cutback week this week, so hopefully that will give my body adequate time and rest to recover from whatever the hell happened over the weekend. More soon, friends.

Training Recap–week 9

Solid training week. Crushed February with my highest mileage to date–150 mile month! March is about to get nuts if my very basic math is right…just hang tight for the ride.

Monday–Rest day.

Hallelujer GIF from Hallelujah GIFs

Tuesday–KB class and warmup mile. Solid warm-up. KILLER class. Heavy deadlifts (oxymoron, I know, is there any other kind of deadlift?), squats to upright rows and dead swings (the dead swings killed me tonight, no idea why), then pushups, ropes, and a goblet squat-press-swing complex followed by some BS on the ropes. Love getting my ass kicked. <3

Wednesday–Marathon pace tempo run. Yes it was beautiful out and I ran on the treadmill. I sometimes get so laser focused on the Plan that I forget I am allowed to move things around if I want to. So I ran inside on the treadmill to make sure I could hit my pace. Not sorry though, it went well.

Thursday–7 easy miles. Needed 7.3 to hit 150 for the month, so that’s what I set out for. Went to North Park solo after work and it was a really solid run. I was in a zone. I ran parts of the course that I seldom run when I’m alone. Some GI distress that forced a couple breaks and some walking I wasn’t planning, but got it done and overall I’m really proud of how it went down.

Friday–KB class and warmup miles. Kept the warmup mile easy, just didn’t feel like pushing. Another great class. LOVE getting my ass kicked. About a thousand lunges (that I knew I would feel on Sunday’s run…). Need to invest in some of those cloth bands because they are the shiz.

Saturday–20 miles easy. Ran the first 10 with the big group, and I was totally feeling it. I pushed pace some on the group because I was just in the zone. Pushed pace on my friend for most of the next 5 miles though I was starting to fade. The final 5 by myself were rough, but I got through them. Longest run since 2017. I felt very strong and accomplished. I LOVE getting my distance back. This is truly my happy place.

Sunday–10 miles easy. Went to play in the woods with some friends for the first 6 miles. So much fun. BRF suggested it (even though he HATES trail) and even HE had fun. The weather was great, the trails were pretty perfect (aside from some majorly down trees from the recent wind storms–but you’ll have that). Legs felt good out there while we were running, but I could tell my quads were trashed when I tried to get out of the car. Still…I needed 4 more miles. So I gave my legs a break (as much of one as I could anyway) and finished the 4 on the treadmill several hours later.

My body is tired, bring on that rest day, but damn is my soul happy. More soon, friends.

Mind is racing

Another month done. 150 miles for February, highest mileage to date. It makes me so happy to have that monthly uptick. Three months in a row of 100+ mileage. I can’t wait to see my March mileage, it’s going to be sick…

Still short staffed at work. Working OT, making sure my crew hears me on the phones so they know I’m in the trenches too. Fingers crossed that the next round of new hires makes it through training and sticks with it. I’m cautiously optimistic. Random days off help a little, but I still have stuff I need to accomplish and I really miss that hour of my day. Always more to do. Trying hard to get and stay on my grind.

Toying with the idea of some other dreams and hustles, but now is not the time. An interesting message in today’s live for the moment culture. And it’s not about being ready–I may never be “ready”. And it’s not about “having time”–I may not ever “have” the time. But I can assure you, right now, I do not have the energy to make it happen, and I don’t want to set myself up for failure. I can do all things, but I do not have to do them all at once. I’m going to keep my ideas churning and build some momentum for myself behind the scenes.

Looking forward to running this weekend. My first of many 20 milers on Saturday and some trail with my friends on Sunday. More soon, friends.

Training Recap–Week 8

Last week was a cutback week. I used to hate them, but with the training volume lately I’ve grown to appreciate them. Much like my Monday rest days, I see their value, and my body very much needs the rest. You build strength when you’re recovering/sleeping/resting.

Monday–rest day

Tuesday–kettlebell with a very solid warm up mile. One big long form circuit that we repeated for the entire class. Good times.

Wednesday–speed workout on the treadmill. Went well. Love the feeling when I relax into the speed and it doesn’t feel terrible.

Thursday–easy miles. Went with two of my friends to the Pro Bike +Run run at North Park and had one of the best Thursday runs I’ve had in a long time. Not sure if I was better rested from being off work and having the cutback week (though the workouts leading up to this were basically the same as always) or if it was having company, but it was a really great run.

Friday–kettlebell with warmup mile. Got to warm up outside! yay! Great class with Mindy. I wish I could learn to trust myself with box jumps the way I do with speed on the treadmill. I can’t get out of my head enough to go for the higher boxes, even though I *know* I can jump high enough to clear it. *sigh* I’ll get there.

Saturday–used the Spring Thaw race as a training run with a medal. Only needed 10 miles. Ran them with my friend Lara and we had a blast–pushed pace for an easy run, though not racing either. Got to crew for BRF who was doing the full 20 miles, and make sure he was fed and hydrated appropriately at mile 15. Next to running, CREWing is one of my favorite things–even when I’m waiting outside in the cold…

Sunday–weather was supposed to be iffy, but I had 10 miles and did NOT want to run it on the treadmill. Most of my crew needed 4 recovery miles, Adrian needed 6. So I got (almost) 4 in early by myself, then met up with the rest of them to trek through the city before the wind came to sweep it away. It just started to pick up after Adrian and I got back to the garage. Excellent timing, but we also got to enjoy terrific temperatures (especially for February) and some blue sky over our city.

Picking up the mileage again this week. Love it so much. More soon, friends.

Training Recap-week 7

Last week was less emotional, still a little stressful, but it seems like work might be calming down some, and that will be really nice. Still battling my own demons, but had some really great workouts and that always helps.

Monday–Rest Day

Tuesday–Kettlebell and warmup mile. Solid warmup mile, then some crazy Sean circuits including at 600+ pound prowler push. I did it! Only once, because honestly there was always a wait for it and I didn’t want to have the down time in my workout. So I worked with the slightly lighter one, but knowing that I can (and did!) push the heavier one was the highlight of my day.

Wednesday–Tempo Run. The intervals felt tough tonight. I was thankful for Netflix to distract me.

Thursday–Easy run. Took advantage of primo weather and ran outside around Oakmont. Thursday runs are usually on the slower side for me, I’m usually by myself and I’m tired so I don’t push much, I just go by feel.

Friday–Kettlebell and warmup mile. Pushed pace on my warmup mile. Excellent class with Mindy. Her classes are sleepers–they never look that bad on paper but leave you questioning your life choices. Fun circuits with things I like and things that I haven’t done much or at all. Highlight–learning to double snatch!

Saturday–Easy run. Switched my ‘recovery’ mileage to Saturday as I was working an OT shift and had to miss the group run. Didn’t get it done until the late evening on the treadmill, but I did it. Treated it as an easy paced progression run starting at a 5.0 on the treadmill and bumping the pace up each mile.

Sunday–Long run. Ran with Adrian and D for the first 15 of my 18. Love love love running through the city. Ran all the way up Liberty hill without stopping, and all the way up the hill to the 31st street bridge! Kinda fell apart once I split from my friends, but got the miles done. Longest run in over a year. Feels really good to be getting these numbers back. This run put me over 100 miles for February so far, so gotta love that.

Cutback this week, and my body is ready for a little bit of a break. More soon, friends.

Training Recap–week 6

Training is my happy place these days. Not every workout is perfect, but it’s the part of my life that is going smoothly. I’m so glad to be back doing what I really love.

Monday–REST DAY. Have I mentioned how much I appreciate my rest days this time around? I really appreciate them. I love the grind, but my body is so ready for the rest. I don’t hurt or ache really, but I’m definitely fatigued.

Tuesday–got to run my warmup mile outside for a change thanks to a break in the weather. Class was a killer–got tricked into using the black bell (26kg) for 4 rounds of an intense circuit, and lived to tell the tale. It was ugly, but I did it.

Wednesday–speedwork. It was nice out, but I turned to the treadmill. Had a really lousy day and wanted to make sure I would hit my paces (which I’m really sure I would not have outside). I’m glad I did, this was a really solid run.

Thursday–easy miles. It was NOT nice out, it was pouring rain. I had a rough week and so I ran outside anyway. It was really good for me. Cut it a mile short because my stomach was bothering me, but while I was out there it felt good. Didn’t feel as cleansing as I’d hoped, but I felt very strong for being the crazy out there running in the rain.

Friday–solid warmup mile and my last KB class with Kristi. Killer deck of cards workout, gonna miss those. Very thankful that I can work with the trainer that is taking over on Fridays–all of the trainers are excellent but not all of them are good for my personal efforts.

Saturday–long run. Half Marathon Kickoff training run. THIS is one of my favorite runs. Can’t really explain it, but I seriously love this day as much as I hate the Marathon Kickoff. Got there early and did my extra miles so I could finish it off with my friends. BRF paced the 11:30s which I did a decent job keeping up with (avg. pace was a little slower for me but no biggie). And I ran all the way up Forbes without stopping! I’ve never done that, and I had no idea that Saturday was going to be the day. Hopefully I can pull that off during the marathon. 16 very solid miles. Loving that my average pace is improving without me trying that hard on my long runs.

Sunday–met up with my friends again for my recovery run. I’m so thankful for my RunCrew. I know that I would’ve struggled with this run if I’d been alone (I was in a rough place mentally/emotionally going in), but instead I enjoyed it.

That about sums up last week. Resting today then back to the grind. More soon.

My N=1 experiment…

So I’ve been experimenting with something for the past month. Quietly, haven’t shared it with many people (until very recently) because I didn’t want it to be a *thing*. I don’t do things because they are popular, I’m not jumping on some bandwagon, I was just genuinely curious.

I’ve been following a Keto diet.

Super controversial right now, especially since Jillian Michaels recently lost her shit about it. I didn’t want to talk about it or draw attention to it. I’m not going to proselytize or loudly complain about things I “can’t” have (it’s ridiculous…I can have whatever I want, I’m making a conscious choice. Why would I complain?). But I’ve heard some compelling things in documentaries and podcasts that made me curious. This isn’t just a diet or quick fix to drop a few pounds (though if that happens, I’m never going to complain). As someone embarking on serious endurance training, I’ve heard about the potential benefits for endurance athletes and it made too much sense to me not to at least try it out and see.

The basic gist of why I tried it, why it makes sense to me: the human body can only store so much glycogen–after a couple of intense hours of exercise, this is used up, and it becomes harder to replace it as you continue to go on–if you can’t stay on top of it (and very few can), you bonk (also known as the dreaded “wall” in a marathon). Even if you do manage to keep up on it, the amounts of sugar and fast-acting carbs you need to ingest, particularly over the course of an ultramarathon, will wreak havoc with most people’s digestive systems (runner’s trots). If you’re fat adapted (which is what happens when you’re consistently in ketosis), you’ll still require some outside fuel (especially in ultra scenarios) but the human body–even the leanest athletes–have enough stored fat to work through to avoid the dreaded bonk. So even if you can’t or don’t fuel at exactly the perfect intervals you can continue moving.

So I’ve been playing with this since the beginning of the year. I’ve managed to stay between 20-50 grams of carbs a day most of the time (I tend to go slightly over around my long runs, but haven’t noticed any negative impact from that). I’ve noticed that I can go longer and farther during my runs without fueling, or with significantly less than before. I used to take a gel about every 5 miles (about 1 hour), for any runs over 6 miles (I might take it earlier than 5, but you get the idea). I’ve gone 10 miles without any additional fuel without a performance drop. My last 15 miler, instead of the full 3-chew serving twice during the run, I took 2 chews at a time twice during the run. I’ve done training runs with just a few sips of gatorade in the middle miles and nothing else but water. And I feel good. It’s not perfect, I’m still working out the kinks and figuring it out, but by and large I plan to stick with it and see how it goes. I’ve lost about 10 pounds (again, not my main reason for doing it, but as someone chasing racing weight I will never complain), and honestly, despite how much I love carbs (and I do…) I don’t really miss them. It’s not like I’m saying “never again” to carbs. I had a beer during the hockey game the other day. I will eventually have real pizza again, though I’ve perfected my cauliflower crust and I’m digging it. And on race days anything goes–whatever sounds good I’ll go for. But as long as my training is going smoothly, and I feel good, and it seems to be having the desired effects, I might as well keep this up.

I never imagined this would be something that I would try and like. The idea of “giving up carbs” was foreign to me. I don’t miss them though–I made stroganoff with zucchini noodles last week, and it was amazing. I preferred the zucchini noodles, they gave it a richer flavor. Like I said, my cauliflower pizza crust is pretty near perfect at this point, and while I miss the convenience of having someone else make my post-run pizza, I don’t feel deprived. It’s a little more work (okay, a LOT more work) but I’m not coming home and crashing after my long runs (like I used to) so I don’t even mind it.

Again, I’m not proselytizing, you do what works for you. But this has been working for me and I wanted to share it since I’m a month in. Long run tomorrow–my longest in over a year and I’m really looking forward to it. Training recap on Monday. Happy weekend, friends! More soon

Training Recap: Week 4

This was a really really solid week of training. I hit every work out. Three of four runs were outside, which is always a good week in my life. Pro Bike + Run group run on Wednesday was great–warmer weather than we’ve had with a slightly different route. I crushed (most of) the hills. Saturday’s run was in cold and blowy snow, so it was slow going but I got it done. Flew solo due to a commitment in the morning, though the group run was cancelled anyway. Flopped my mileage so I could run my longer miles with people on Sunday. Explored a new to me rail trail and it was great! So happy to have somewhere else to run closer to home.

I’m trying to be mindful of my weights in KB classes and choose bells that are still challenging, even though I’m running a lot. 1) I want to be stronger. That happens when you challenge yourself. 2) Ultras are made on tired legs. If I’m going into my runs a little sore and/or fatigued it will only prepare me for the challenge that lies ahead of me. (That said, there is a huge difference between being a little sore and fatigued and being really sore and fatigued…keeping my schedule as is and keeping an eye on who is filling in so I don’t completely wreck my runs…)

I’m over 100 miles for the month already, and I still have a few more runs left. I LOVE this! I’ve grown to really appreciate my rest day, and when I tried a runstreak it did not end well for me. But I feel like a streak of 100+ mile months is something fun to shoot for, and will be easy this year.

I’m recovering really well from the runs/workouts. Fatigued and ready for my rest day? Definitely. Sore? Not too much. I might be done by the end of a run, but the next day I usually am ready to go back out. Distance really is my happy place. I feel really good and I think I’m built for this ultra-life. Bigger mileage starting this weekend and I’m kinda pumped to see how it plays out. I have my long run distances mapped out through my first ultra for the year, so I’ve started to see when I can schedule races around them to make it more interesting. I also need to start comparing them to the scheduled group runs to see how I can get the extra miles I’ll need.

So another successful week in the books. More soon, friends.