How to train for a marathon

With friends

while you run (below...kind of) and after (see photo above)

PS: We run The Seattle Rock n Roll Marathon this Saturday, June 26!!

WhooWhoo! GO TEAM!

Two Weeks

Only two weeks to go for the marathon. I'm at the deadline of fund raising this week, with only $258 to raise to hit bare bottom minimum to be able to run. Send a couple bucks my way - for care and cure of Lymphomas and blood borne cancers - button is to the left. I want to also say thank you, from the bottom of my heart to those of you that have donated. I am blessed to have friends and readers and friends that care so much, that like me, and/or that are dealing with cancers right now. Thank you, thank you, thank you. I'm running for so many reasons now, not just the side of me that wanted to run a marathon.

Half the team ran in the San Diego marathon last weekend. I'm heading out early to practise this morning to hear the stories. For my half marathon I need to find someone that will be at the finish line to get my picture. The photos on Facebook for the San Diego group have been inspirational, really moving. I may feel this way because I know what we've each been through to get here. It's completely different with a back story.

Finish Lines

We're coming onto the end of training for the marathon. This is called The Taper. It means all the training, the long run, the practises are all done - now is just running to stay on top. Coach Jeff says, "Respect the Taper" - he means no more pushing oneself to do more. A team mate says, "The hay is in the barn." Meaning it's all ready.

I'm feeling anxious and excited and I want to do one more long run, I want to add 15 minutes onto each of the runs scheduled this week. But, here I sit...respecting the coaches' wisdom.

Fund-raising is winding down too. Anyone have a couple dollars they want to throw my way? I'm so close to the minimum required that every dollar counts. Let's pop it over $2,500 for kicking cancer's butt. Go Team!

Motivation & the Good Run

This evening was a good run. I ran a full 50 minutes, made it to the library and back. Last time I did this route it took an hour. I'm motivated to be stronger, faster than so far. For starters, I ran the hill. The hill is early in the run from my house. Last time I speed-walked the hill. I'm supposed to warm up easy for the first 10 minutes or so. I did run it "easy" but I still ran. I was already at the top of this hill by the time my timer beeped 15 minutes of running. This is good. I walked the prescried two mintues and was ready to run when the timer beeped again. By then I was on flat land and was able to elongate my stride. Nowhere today was I running slow enough to carry a conversation. And getting air into my lungs seemed more labored than I had anticipated, but I kept at it.

Tomorrow is supposed to be a rest day. No running. I have tomorrow off work so my plan is to run in the morning and rest for the rest of the day. Saturday is the team run. It's only 90 minutes this week (130 minutes last week). I don't want to be left behind anymore. I understand that by pushing myself I get stronger. I was happy to just be running before. But after two team runs that left me feeling less than stellar I see it is important to push myself when I am not with the team as much as I push myself when I am with the team. The work needs to be done behind the scenes if I am going to be able to step up to the plate with the confidence I felt going into this. As much as working my body, I've got a mind game to work out too.

I had no idea what I was getting into. And still, I'm glad to be here.

Recovery

It's not the running that hurts, or takes an inordinate amount of time. It's the recovery that hurts and goes on seemingly all day.

Marathon Madness #13

It dawned on me today why the run on Saturday was so incredibly hard. I didn't eat well prior to the run, I didn't bring any water with me, and I had mentally prepared for a run about a third less than what was being called for.

Yesterday and today I've started in on a strength training program for my back and my legs. Poor posture really screws with a good run. Stronger legs just help for all the obvious reasons. I'm no athlete - although it was a funny comment from a friend - but I'm sure sounding pretty one track lately. Marathon is in 7 weeks or so. So, stick with me here for a bit. I don't know what the next chapter is yet. I'm totally ensconced in this one.

Marathon Madness #12

Really it is madness. I am not alone with the aches a pains that have surfaced since I've started running with the team. I know this because the newsletter had a lovely piece about how to go about taking an ice bath.

This is the stuff we get in our weekly "pep" talk online...

Here’s the deal: during those long training sessions you’re asking a lot from all the muscles in your legs. It’s true that direct icing in certain areas is beneficial, but full immersion has a much deeper and longer lasting effect. When you’re in the ice bath, the cold restricts the blood vessels and in turn reduces the swelling. It’s like a massage from the inside. Once you’re out of the bath and your muscles begin to warm up, the blood delivers fresh oxygen to your muscles aiding in a faster recovery.

The following steps can make the experience one that is less traumatic. First, don’t try to face down a bath full of ice water; it will make it nearly impossible for you to get in the tub. Next, prepare yourself. Leave your workout clothes on and get yourself a nice warm jacket and hat, a cup of something warm (like hot chocolate) to drink, and your favorite reading material. Then, get in without any water and then start filling the tub with cold water and gradually pour the ice (2-3 bags) over your legs. The level of the water should cover your legs and come up to your hips. Stay in the tub for 10-15 minutes. Afterwards make sure you let all your friends know how tough you have become.

Lucky for you your coaches have made this a much more sociable event. Most of the remaining Saturday practices are at locations where we can hop in the water after training. Don’t forget your towel and sandals!!

Your Coaches,

I am astounded at how this is definitely a social event. I am amazed that I run longer when I have someone to pace with. So, yup...here I am standing in the frigid waters of the Northwest...all I can say is, I'm not alone.
But I am waving!

Really it is madness.

The Good Run

Every day that I run is a good day. Every run is a good run, for one reason or another (even when I feel like lead, and it's cold and windy and the ground is wet). Today was a good run; it was dry and the wind was calm. I needed some activity. My brain is playing games which is always a good reason to get outside.

On my way back today, during the second half of the run, I looked up to see a far off ridge of trees to the east of me. The ridge was green spires of cedar, firs and maybe some pine...who knows. Beyond the spires of tree tops clouds were building into giant cumulus marshmallows as they butted up against the Cascade Mountains. I am hit with the knowledge that I live in the Northwest. How totally cool to have chosen a home and here I am.

On another level as of late I feel as if I am running toward something; running to meet it. This too is a great feeling.

Tradition

I know it's supposed to be Monday with all the requisite whining about work and traffic and such. Sorry to disappoint you. I'm feeling pretty refreshed these days, today included. I am still internet access-less at home. I will have this rectified by Thursday or Friday at the latest. At that point I can again add photos to my posting. These "No photo" entries drive me a little nuts. I love the visuals.

This may be slowing me down...or (almost better) it is giving me time to read. I've been reading things like books and newspapers and I've even been doing these amazing feats sitting in a living room comfy chair in the afternoon; as opposed to propped up in bed half an hour before lights out. I got a batch of cookies made yesterday morning - and promptly left them all with my friends and family up in the mountains. They are very very lucky, and now I have to bake a whole new batch for me. (oh yeah, oh darn)

It's a good thing I'm running these days. I say that for all the cookies I've been ingesting. Running has been good. We ran as a team on Saturday - as scheduled. The slow team (over twelve minutes for a mile - that's me) is scheduled to run 160 minutes. I admit it. I cheated. I ran (or walked really really fast, by my standards) for 120 minutes. I'll get the other 40 minutes on there soon.

I found it synchronistic that last year on Easter Saturday (my first year in Seattle) I visited West Seattle and Alki Beach for the first time. It was during that visit that I found rosemary and sage are used as ornamental bushes - and how cool is that! This year on East Saturday, as scheduled, I ran from Lincoln Park north to Alki Beach, and the rosemary and sage are just every where. Without trying it appears Alki has become my personal Easter Saturday tradition. I can live with this. I'd be happy to live with this. Traditions.

At the Brewery

Every week the team runs from a new location. I am getting my sightseeing in at the same time as training for this marathon. This week we met at the Redhook Brewery. I find it interesting it is right next door to the St Michel Winery. Why couldn't we meet there?

Have I mentioned I like my coaches? I love my coaches. Here's some of our coaches reminding us this is an endurance run, not a speed event. They are probably taking about hydration or nutrition here. I appreciate the reminders. It's still cool out and I do forget to drink more water. If it were hot I would be hydrating without being reminded (I hope).

This week my legs have been feeling like Jello during the day. The runs have been great. I warm up slow, the second half is strong - and a little faster. But, during the day when I stand up it takes a moment for my legs to warm up under me. I mentioned this to Coach yesterday and she asked me if I am doing any strength training. My initial reaction was, "Well, yes. I'm running." But, nooooo. According to my coach I'm supposed to be doing strength training on top of all this running. When I'm done exercising I should be getting in some exercising. I'm still mulling on that one. Maybe I'll take that beer after all.

Here I was doing so good too. I ran 5 miles in 60 minutes. This is very good. This is grand. I'm working up to a 10 minute mile. This half marathon is still going to take me 2 hours. And the sight-seeing has been lovely.

Leg Bone's connected to the...

Yes, it's marathon madness again. Not so much the bones that are keeping me from doing the mile in under 6 minutes (dream on!) but the muscles.

According to the above picture and my coach - have I mentioned how much I love my coach? - the bicep femoris and semimembranosus as well as the vestus lateralis are extremely tight and need a deep tissue massage. Coach says to roll around on some frozen tennis balls to get the deep tissue massage I need. We're basically talking about my butt muscles becoming tight - but not in a good way - because of the workout the side and rear muscles are getting.

I don't know about the frozen tennis balls yet. They are still in the freezer. I've been stretching yoga style - the pidgeon pose among others. I find it interesting that I found my coach to ask about the stiffness in the muscles surrounding my knee and instead she says it's the muscles that reach up the side of my leg and are part of my hip and gluteus maximus. The more I stretch those muscles this evening the less my knee bothers me. Who am I to question?

Songs going through my head...Hip bone connected to the leg bone. The leg bone connected to the shin bone. Or better yet, let's get out some spoons and do the hambone.

Lincoln Park

Running Lincoln Park this Saturday morning. I little chillier than last weekend. I little windier too. No, that's not me in the photo...I'm the one taking the photo. We must be getting better, this route had hills...long ever loving hills. I'm ready for a nap. ":)

Mileage

I run a 14.8 minute mile. I run slower than a lot of walkers.

This is just the beginning. I run slow, I fund-raise slow...but I'm getting there...

You can help with the fund-raising. Deadlines are looming and a little goes a long way to help in the cure for cancers. Special treats there too at Sarah Runs!

Next goal is $500 by March 1 and a straight 14 minute mile by March 9.

Time management

There is a gentleman here at work that has run several marathons in his time. He doesn't run them anymore. A couple weeks ago (a month or two now) when I was asking him about running marathons I asked him why he doesn't run them anymore. He answered that he doesn't have the time. "There's a lot of preparation in getting ready for a marathon. I just don't have that kind of time these days." He shared that he used to take his lunch hour and jog - he had an entire hour and access to showers at work back then. He lived close enough to that job that he was able to run to work. And the final piece that seemed to make it all work for him was that his supervisor was also a runner, therefore taking the time to achieve his goals was more available then than now.

My coach was running along side me on Saturday morning as she does for a bit of each of our group training sessions - I love that she checks in on me. As we ran I was asking questions about the run, the course, we chatted about interval training, all that good stuff. I told my coach that I appreciate that she takes the time to slow down her own run to jog along with me and that's when she let me know that the coaches on the team do not run this event that we are training for. On the event day she and the others will be jogging along offering support and assistance just like they do now during training. Then she added that she was pleased to be running slow today; she had done her hard run the day before and has another big training run coming up the next day. So, she is running a marathon, just not this one? Iasked. Yep, she'll be running the Boston Marathon...she and her husband (whom she can barely keep up with - and here I thought I was the only slow one). This is what she does. She runs.

I am finding this training does take up time. The Tuesday night and Saturday morning training sessions, even though the run itself is only 40 to 50 minutes (and growing), it is a 3 hour chunk out of my day to go do this. This is not whining, this is pride. I actually can't think of anything I would rather be doing. I look forward to the time spent doing exactly what I'm doing. And now I can see what the man in my offices is talking about. The more I put into it, like anything, the more I get back out of it.

On a side note - Fundraising has been interesting too. If you'd like to help please go to Sarah Runs and help us fund cures for cancers - something we can all help with.

Summer Team Practise

Believe it or not, I'm in this photo. Proof that I actually make it to practise.

White shirt - blue sleeves

You can help us out here: Running to Cure Cancer - Sarah Runs