LA Marathon Race Recap

It was wonderful to be out on the course with my two kids

I finally made it to the LA Marathon. Way back in 2015 this was supposed to be my 2nd marathon, but I chickened out a few days before the race. It was going to be a hot day and I think I was still traumatized from the very hot conditions in my first marathon the previous September. Backing out was a good decision because I clearly wasn’t ready. A month later, I joined a running group to train for the 2015 Ventura Marathon and had a great experience.

That seems like so long and so many marathons ago! This was my 11th marathon. So how did it go? Not as good as I’d hoped and better than I’d hoped.

Achilles taped and happy. I do need to do more work on my posture

Training went well. I successfully pushed my volume to that I had a couple 50+ miles weeks and was averaging mid-40s for the bulk of the training. I had to be careful here because I have been dealing with an unhappy achilles and didn’t want to make it worse. So, working with both a chiropractor and a PT, I was able to carefully increase the mileage while healing. I had a couple of weeks that I had to back off and that’s ok. The therapy along with daily mobility work has given me some pretty healthy calves…and a happy achilles. Note: I don’t recommend running with an injury unless you are working with a professional who gives you the ok and is continuing to monitor. If I’d worked with my team sooner my achilles would have healed long ago.

Knowing that the LAM course is hilly, when my achilles felt ok, I also trained on hills as much as I could. A group of us even drove down to LA to get in a 20 mile course run.

I’ve done a good job of incorporating strength training and have been doing workouts from Jay Dicherry’s Running Rewired. All in all I felt prepared.

A last comment on training – it’s been colder than normal this winter. We had lots of training runs with temperatures in the 40s. It was great for training and totally not normal for SoCal.

Sleep and Diet
I attribute this to menopause, but I don’t sleep as well as I used to. I especially don’t sleep well when I’m away from home. The night before The San Francisco Marathon I slept horribly, in fact I don’t think I slept. I was hoping for something better, but just in case I got in some good quality rest in the week before the race. Unfortunately I didn’t sleep well the night before this race either…but it wasn’t as bad as San Francisco. Thankfully I felt fine in the morning.

As to diet, I quit eating meat about 5 weeks before the race. I note this, but also don’t think it had a big impact, which is fine. I do think that on none race nights I’ve been sleeping a bit better. Maybe from my diet? I’m not sure.

My daughter and me in our starting corral

Race Morning
We (my, son, and daughter) arrived at Dodger Stadium at about 5:30am. We went inside to look and take a photo. Lots of people were sitting (trying to sleep) in the stands. But the seats were wet, so we left. We walked around a little and found a place to hang out, eat a snack, and take of the clothes that would go in our drop bags.

We then did our warm ups, waited in line for the bathrooms, and then found our way to our corrals.

My daughter gave me this shirt on the day I qualified for my first Boston Marathon. I have to earn the right to wear it again! I was hoping to wear it last Sunday. Hopefully that will happen in July.

My Goal
One mistake I made was that my A (9:09 pace), B (9:15 pace), and C (9:20 pace) goals were too close together. All of them would have gotten me a Boston qualifying time and would have been a PR. My PR is 4:04:49, a 9:21 pace, run on a downhill course. I was optimistic because I believe I am in better shape than when I ran that PR.

The Race
Well…this didn’t turn out as I expected. I thought I started slow enough and was well within my goal paces, but I still had great struggles on those later hills.

One frustration was that my Garmin (Fenix) was off from the very beginning. I understand that this is always a possibility, but so far it has been off so much in races that my goals/training paces are way off target. This day I was very diligent about running the tangents and by the end of the race I was still off by .40 (why can’t it ever be in my favor? 😜)

When I reached the halfway point, I was on pace according to my watch but I knew that was meaningless and according to the race clock I was already 2 minutes behind. There’s no real making up that much of a gap. I really have to stop looking at time! Because then I had to convince myself to keep trying.

The hills in the second half were way harder than they were when we did our course run. I remembered that the climbing was hard in that run, but not as hard as I was currently experiencing. I also knew that when I got to Sepulveda, it would be even harder. And it was!

Thankfully there were a lot of people here cheering and encouraging us runners. I want to give a shout-out to the Pasadena Pacers Run Club. They had a huge group out there to support their runners. When the saw someone from their club coming they’d shout out that a Pacer was coming. Then a club member would go out and run with them for a few minutes. That was great! If I lived nearby I’d seriously think about joining their run club.

As I climbed Sepulveda and then Wilshire, I was looking forward to the downhill finish. I kept thinking that I would at least redeem a little bit of my time. Once I got there I did go faster, but my quads were on fire and what seemed fast to me was barely my easy run pace. So much for that!

I ended up completing the race in 4:26:16. This was 16 minutes slower than what I need to go back to Boston and thus 16 minutes (or more) slower than all of my goal paces for the day. Oh well. I think I will still get it at Jack and Jill.

Two More Observations

First – Street Preachers
There were two different street preachers out in the first third of the race. One man was standing on a bridge yelling down at us as we passed my. The other had a portable amp for his “preaching.” They were both sharing “hellfire and brimstone” messages. I wanted to yell at them both to “shut-up.” Seriously, what do they think they are doing except trying to bring attention to themselves? They were certainly not sharing anything remotely close to the love that God has for us…and for our world.

A better role model was found in the athletes who were running for World Vision and its mission of helping communities access clean water. That says a lot more about God and our sharing of God’s love.

Second – Road Conditions & Yeah for Trail Running
Overall I’d say that the course was nice. But there were a few spots where the road was buckled, or where there were unpatched holes. Considering all of our rain, I wasn’t surprised. I was also thankful that I occasionally run trails. I think that the experience of running on uneven surfaces helps to prepare your body to respond and thus prevent injury. I would definitely recommend occassionally hitting the trails for all runners.

I Almost Forgot the Better Than Expected Part
Although I did not run as fast as I’d hoped, it seems that many others did not either. So, I did way better than I imagined in the standings.
Division (F55-59): 35 out of 360 (top 10%)
Female: 1,153 of 8,224 (top 14%)
Overall: 4,801 of 20,029 (top 24%)

Pray (photo-a-day) #rethinkchurch #marathon #run

Sunrise runs can be quite the prayerful start to your day

When do you pray? Maybe it’s because I wasn’t raised in a church I never developed a set prayer time. For many years I would end my day with prayer, lying in bed and thanking God for the day. I still do this on occasion. Since I began running, much of my prayer practice has been a “while running” prayer time. I didn’t start running with this spiritual practice. I actually started running in an attempt to lose weight, but along the way things changed. This was quite the sup-rise and I am grateful.

Day by Day – Marathon Recovery

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Marathon number 10. I missed my goal by A LOT! But I also surprisingly placed 3rd (of 20) in my age group, thus earning this beautiful plaque 

I am continually impressed by the way our bodies are capable of healing themselves. We overwork them to the point of pain, such as in running a marathon. Immediately after  the race the pain starts…or weakness as your legs feel more like jello than anything else.

The negative effects will go away. When you make recovery a priority, they go away faster allowing you to begin working towards that next goal.

 

Last week was my recovery week for the Ventura Marathon. It was also a week to attend a conference. Because I was out of my normal routine I was able to be more intentional and I had a fun way to gauge recovery…the stairs. Here is recovery by day.

Day 1 (Sunday – Race Day)
Immediately after the race. Eat well. Rest. Don’t be too hard on yourself if you didn’t meet your goals. I had to remind myself o this because I didn’t do as well as I’d planned. Immediately after the race a friend gave me a quick massage. I recommend this for everyone! After lunch activities included a shower, compression tights, and a nap.

56195934482__EDB5E544-B761-4575-A054-75A4A104E7B9Day 2 (Monday)
Eat well and rest! This a the day to travel to my conference, meaning a 3-1/2 hour drive out to the desert. Sitting that long was not fun! Thankfully we always have the option to stop the car and walk. Before the long drive, I decided to visit my chiropractor for some active release and adjustments. I also borrowed a set of Elevated Legs from my coach. Both good decisions.

When I arrived at the hotel I learned that my room was on the third floor. Carrying all my luggage, of course I took the elevator. Once at my room I noticed a set of stairs almost directly in front of my room. It would be very hard not to use them. This was an outside stairwell at a resort. Thankfully they weren’t too wide because my first time down the stairs I had to hold the rails. Rather than walking I was using my arms to support those oh so sore quads with each step. Walking back up was painful but doable. I ended the day with 30 minutes of Elevate Legs.

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Not the easiest to navigate post-marathon but it’s very hard to justify an elevator when you’re only on the third floor.

Day 3 (Tuesday)
The most painful post-race day! Up and down the stairs…ouch, ouch, ouch, ouch. I can say I got in some good upper body work as my arms bore most of my weight. Elevated Legs first thing in the morning and right before bed – this time with the little ice packs (thankfully my room had a small refrigerator/freezer).

Day 4 (Wednesday)
Started the day with a slow and easy 1 mile run. I walked down the stairs with noticeably less pain and thought that I could maybe go a bit farther than the assigned 1 mile. Once I started running I immediately thought, “no, I’ll stick to a mile.” Elevated Legs post run. With some free time in the afternoon, I visited the pool. It felt nice to walk around in the water. I had planned to swim some laps but left my goggles at home and didn’t want to buy another pair. I finished the day with Elevated Legs and a glass of wine.

Day 5 (Thursday)
No pain on the stairs! Our bodies are so amazing in their ability to heal.

Day 6 (Friday)
Another 1 mile easy run that felt much better than Wednesday. One last use of the Elevated Legs post-run. Not only were the stairs not painful I was able to move rapidly up and down! I ended the day with the long drive home.

Day 7 (Saturday)
My husband and I did an easy 5 mile trail run. I was amazed at how fresh my legs felt. Then when I was done, my legs told me they were still a bit tire. At this point it’s easy to think that recovery is done. It’s not! Recovery efforts will continue into the next week as I continue with a reverse taper (increasing mileage and strength training).

Thankfully this has all gone well because I have less than 5 weeks before my second 50k. This trail race will be an “easy” effort.

 

Coaching to a San Francisco Marathon Finish

IMG_5287I shared my own race recap yesterday for The San Francisco Marathon (The Mental Game – The San Francisco Marathon Race Recap). It wasn’t my best race, but it wasn’t without merit. Personally it was a learning experience and the course was so scenic, even if it was challenging. I ended that post by saying that something pretty awesome did happen at that race. What could be so awesome on such a hard day?

The fact that my husband, son, and daughter were there running also. I am continually grateful that we’ve become a family that runs together.

So what can add to this?

I was able to coach each of my family members for their races. Yes. Coach.

I have been wanting to get into coaching in my spare time. I’ve read numerous books on coaching. I talk to my coach all the time about coaching (and he’s allowing me to assist him with some group training for The Ventura Marathon). I listen to podcasts about coaching. I’ve coached a church member to her first half marathon. And I’ve helped someone to run her first no walk break mile (and we’ve become friends through the process!). I find lots of parallels between coaching and pastoring by the way!

My daughter, Megan, has been getting help from me for about a year…and before that she often piggybacked onto my own program since we run a lot of the same races. Unfortunately she pulled a groin muscle while we were in Boston and was unable to run for a few weeks. In mid-May we decided that the best course for her would be to drop down to the half in San Francisco so as not to re-injure herself. She ran the half and is now training for The Ventura Marathon in October and the Ray Miller 50K in December.

Scott Matt San Francisco
Scott in blue and Matt in white on their way up to the Golden Gate Bridge

My son, Matt, ran his first marathon in 2016 and vowed that he’d never do another. Over the years, I, as an annoying mom, would ask “when are you gonna run a marathon again?” He always responded with an emphatic “never!” On Christmas Day I asked, “so are you going to do the full in San Francisco?” I expected him to say “no” but he surprised me with a “sure, I’ll do it.” I promptly signed him up for the race. And, coached by his mom, he successfully completed his 2nd marathon at San Francisco.

The most exciting story is that my husband, Scott, was able to complete his first marathon. He came in just behind me, I heard them announce his name, while I was drinking some ice cold chocolate milk!

He was tired, as we all were. His muscles cramped at mile 21 and he was momentarily freaked out by that never before experienced feeling. But he pushed through and finished his first marathon. I am so proud of him! Our wedding anniversary was July 30th and what better way to celebrate 30 years than run a marathon!

I’m grateful that these three loved ones trusted me enough to allow me to be their running coach. It is a bit scary putting together a plan for someone else. It is also gratifying and fun.

 

The Mental Game – The San Francisco Marathon Race Recap

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Pre-dawn, pre-race pic with my husband. We were also celebrating our 30th wedding anniversary

nice-new-trail-shoespero-la-cosa-mas-importante-en-toda-la-escritura-es-la-manera-en-que-tratamos-a-unos-y-a-los-otros-cuando-tenemos-odio-o-cuando-no-tenemos-empatc3ada-estamos-viviendo.jpgTwo years ago our family decided to run the 2nd half of The San Francisco Marathon. Then, to receive a special “half it all” medal, my husband and I returned the next year and run the first half. Of course, we had to follow up that effort with the next challenge – 52 Club – for those who run both halves followed by the full in consecutive years.

We knew it was a tough and hilly course. We also were confidant that our experience in already running both halves would help us. Hmmm. It turns out that previous experience didn’t help me much.

I went into this race feeling pretty confident. The weather was forecast to be perfect for racing, and except for the wind on the bridge it was. My running of the first half the previous year was one of my best races (not fastest – there were hills!). My average pace (on my watch) was 9:01 at this race, so I thought that a targeted pace of 9:20 was doable. (I Can Run Hills! A Recap of the The San Francisco (First) Half Marathon)

2018-san-francisco-marathon.jpegI came nowhere close to 9:20! Instead I ran one of my slowest marathons in a time of 4:39:05. What happened? Lots of things…here are the one’s I’m contemplating.

  1. I had a terrible night’s sleep! According to my Garmin, I got six hours of tossing and turning. It felt like less than that and I remember being concerned while I was trying to go will myself to sleep.

    Pre-race anxiety can cause lack of sleep and for this reason, I think, many advise us runners to make sure they sleep well two nights before the race. My Friday night sleep was just “OK” in that I slept for a bit more than eight hours but most of it was restless sleep.

    For me, this is a problem of menopause and one for which I have yet to find an adequate solution. I continue to try meditation and hopefully it will eventually help.

    In the end, this lack of good sleep didn’t help my mental or physical game on race day.

  2. Bad race strategy. As mentioned earlier I had thought I could average a 9:20 pace. I still think that I could do this but I should have approached it differently. Next time I need to run by effort and ignore the times on my watch. My coach tells me this all the time! I guess I’m a slow learner. Anyway, I think that I was trying so hard to not run too fast up the hills, followed by constantly checking my pace on the downhill, that I wore myself out mentally. Part of my rational for thinking this is that, even with the hills, I had the slowest average heart rate for any race that I have ever run! Would I have had a similarly bad outcome if I’d gone faster? Maybe, but the more I think about it, the more I am convinced that I didn’t put it all out there.
  3. I wasn’t as ready for the hills as I’d thought. Over the past few months I’ve been doing lots of my long runs inland, where there are some good hilly courses (I live near the coast in CA). In the two months before the race the inland temperatures had climbed to the point that running would be difficult. So those last runs were along the coast where it is mostly flat. In retrospect I should have just move my runs up to the very early morning and kept hitting those hills.

    I also hadn’t realized that the true downhill portion wouldn’t commence until about mile 20. I have no excuse for this mistake! The course was changed slightly from previous years so it wasn’t exactly as I’d run it before but the final 10K was the same. I remember thinking at one point, “another @$#&^%$ climb!” I think my brain was more tired of slogging up those hills than my legs were.

  4. I didn’t have a contingency plan. I honestly thought I would ace this race and when that wasn’t happening I started to mentally check out. I bailed so thoroughly that I even had a little mimosa and a sip of beer when offered somewhere around mile 23!
  5. I’ve gained some weight since last summer. In fact I was at my lightest when I ran that half marathon last year. Pushing more pounds up those hills is certainly not easy…even if I’ve been having great strength training sessions and awesome runs. (The Never Ending Struggle with Weight is Downright Scary)

As I think about this more, I can see so many analogies to life. Sometimes we are surprised by the difficulties we encounter that we lose momentum and perform badly. At other times we surprise ourselves by how well we can do in the face of adversity. A benefit of endurance sport is that experiences like the San Francisco Marathon teach us about ourselves and thus prepare us to know that we can get through hard times…even if the getting through is not very pretty.

At the end, the race was just a race. One that taught me to better prepare myself mentally and physically.

But there’s more! There was something pretty cool that happened at this race and that story will be my next post. Stay tuned!

Consistency – You Can Do It

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This tattoo, with the words run, live, breathe and gratitude celebrates the rewards of consistent training. Check out the link below if you want the story behind the tattoo

As I’m approaching the San Francisco Marathon (the 9th!) I’m thinking about an important element in marathon (or any distance) training. Consistency!

While in the middle of training, or building mileage and fitness we might not notice how much or how hard we are working. But in looking back it’s easy to recognize the rewards of consistent training. It’s not the occasional good workout that will lead to a good race effort. Rather, a good race effort is found in consistently putting in the miles, week after week. It is through this consistent training that our bodies adapt to running.

All runners will have the occasional run they don’t want to do. It may be due to a busy schedule. It may be due to fatigue. It may be due to general soreness. It may even be that you just don’t feel like running. So what should you do? In most cases the answer is to run. How do you know if you should back off?

Here are a few guidelines:

  • Feeling too Busy -RUN
    Even if you have to make the run shorter, it will help you to get out there. It may even help you get through your tasks in a better frame of mind. That’s a big benefit of running!
  • On Vacation – RUN
    A wonderful way to explore a vacation spot is to go for a run.
  • Experiencing General Soreness – RUN
    General soreness and injury are not the same thing. If you have achy and sore legs, a very easy recovery run may make them feel better. Make sure you run easy (as in slow).
    If you have very sharp, localized pain, this may be injury. It also may be stiffness. If, after a few steps the pain worsens then stop. If it feels better, then you are good to go. Sometimes we have little aches and pains that come and go and we have to make educated guesses about whether to run or not.  
  • Injured – DON’T RUN
    We need to learn to distinguish between good sore (your muscles are working and improving) and bad sore (injury). A good rule of thumb: if you have soreness that affects your gait (limp for instance) then take time to recover.
  • Feeling Crummy – RUN
    Although it might not feel comfortable, you can run with a head cold or allergies. The general rule is if the congestion is above your neck then you are good to go.
  • Have a Fever or Chest Congestions – DON’T RUN
    If your chest is congested, and/or if you have a fever, don’t run. You body needs to use its energy to fight the infection so allow it time to recover.

Sometimes, we’re just not sure. It’s ok to give it a try (unless you have a fever!) and then stop early if you’re not feeling well. You can always check with your coach if you’re not sure.

Happy Consistent Running!

About that tattoo: We Made a Pact!

 

Fun? Endurance…Is it fun?

This morning I listened to Mario Frailoi’s podcast interview of UltraMarathoner Dean Karnazes.   https://www.themorningshakeout.com/category/podcast/

As are all The Morning Shakeout podcasts I’ve heard, this one was insightful, inspirational, and informative. I love how the conversation continued to draw new questions out of Mario, as he said something like, “one more…”

One part of the dialog reminded me of a blog post I meant to write after Boston.

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I showed this photo to the clerk at the Sam Adams Brewery to get a free glass. He asked, “why are you smiling?” Because I just finished!

In the immediate aftermath of the race, whenever someone would ask, “How was Boston?” I’d immediately reply, “It was fun.” Then if we had time for conversation I’d go into a description of the horrible weather (freezing temperatures, torrential rain, grueling head winds My First Boston Marathon – The Race ).

Usually the response was, “you call that fun?” At one point I decided that maybe I need to come up with a better description of my experience. Hard? Tough? Laborious? Strenuous? Maybe these are all good descriptive words, but they don’t get to the reality of the experience.

As I think of my response to the question, “how was it?” on other races, I realize that I most often say fun.

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The immediate aftermath of my first 50K! My husband didn’t want to take the photo because I looked so awful. I wanted it so I could remember. Yes, it was fun

My first 50k, The Ray Miller 50/50. This took just over 8 hours! For the last hour I suffered with the weird feeling of being simultaneously hungry and having a stomach ache. This race was exhausting in a way different than a road marathon. And as I think back, it was fun. I’m doing it again! Race Day – Ray Miller 50K Recap

Every marathon I’ve ever done has been HARD. Boston was maybe the hardest, because of the weather. But I can say doing them was fun.

The 5K. I have a love/hate relationship with the 5K. This is the hardest race distance for me. It’s the only race where consistently, I contemplate quitting. Usually just past the 2-mile mark. And yet, every summer I participate in Boogie Nights, a series of 10 Wednesday evening 5Ks. I love it! I hate it! It’s fun!

Here’s a definition of fun according to Dictionary.com:

[fuhn]
SynonymsExamplesWord Origin

See more synonyms on Thesaurus.com

noun
  1. something that provides mirth or amusement: A picnic would be fun.
  2. enjoyment or playfulness: She’s full of fun.

I can definitely say a race is not the kind of fun you would equate with a picnic. Maybe the second line gets at it with the word “enjoyment.” Certainly not in the sense of playfulness, but rather in the sense of enjoying the accomplishment.

Mario and Dean talk about this near the end of the interview with the discussion of a phrase Dean seems to be known for, “It’s supposed to hurt like hell.” Mario asked about this and Dean told the story of his Jr. High running coach saying this to him (listen to the podcast for the story!).

My own coach transformed my running when I wondered when I’d get fit enough that my long runs would be easier. He responded with the words, “It’s supposed to be hard.” Ohhhh….once I knew this, my running improved immensely! Filling our minds… or finding a mantra

So how can “it’s supposed to hurt like hell” and “fun” go together? They just do, for runners. Struggling and making it through are fun. Maybe not in the moment but certainly after.

Outside of my Boogie Nights 5K attempts the next three Wednesdays, my next chance to “hurt like hell” while having fun will be the San Francisco Marathon, July 29th. Yeah!