10 things I learned running this year

2018 was a good running year for me. It was the second time I broke 1,000 miles (which I think I did in October actually.) I'm not sure it was a fast year, but maybe 2019 will be fast for me. But over that 1,300 miles, this is what I learned.

1) I can run a half marathon

Sometimes I drive the distance I run and I'm amazed my body can go that far. 2018 was the year I first dipped my toe into the half marathon distance—13.1 miles. First to see if I can do it, and then to see if I can go faster. I honestly don't know whether to count the trail half. It was such an awful experience. So maybe I'll count my two road half marathons. I went in with a goal of running under 2 hours going my easy pace. I felt so good I sped up. And I finished. Seawheeze in September was epic and I really want to run a faster half as soon as possible! My goal was under 1:50 and I ran 1:48. I'm hooked. A year ago I was skeptical of the distance, but it's such a confidence boost to know that I can do hard things—like run 13.1 miles.  (If I can run a half marathon surely I can get through a crappy day at work).

2) The importance of fueling 

I ran that first half marathon on NO BREAKFAST and no fuel other than water (SO STUPID. I was CRYING at mile 12.5 I was so hungry). Once I figured out eat before a half marathon (oatmeal and peanut butter 3 hours before) and to use gels, runs became a lot easier. I'm still figuring out what I like, but I'll do fuel during my long runs now. It makes long runs so much more pleasant.

At first I tried sports beans, but wasn't using enough. I had to read the labels and figure out how much to use per hour of running. I still can't shove done enough gel blocks for a half marathon, but even some sugar and caffeine makes a difference. Right now I can't do Nuun or UCANN because both have Stevia in them (which doesn't agree with me.) And I saw someone mixing gatorade with a  dirty broom handle at a race once, so I'll bring my own water, thanks.

3)  To wear a hydration pack on long runs

I started wearing a hydration pack this year. I wear it for long runs—because it's nice to be able to have water when you want it. I wore it on a long trail run without water fountains. I wear it on the summer rogue runs. There are water stops, but I like having more sips of water in the hot summer. I've run with a hand bottle a few times. At first I hated it, but for a tempo run, I don't notice it. I actually wore a hand bottle at Seawheeze. I didn't really mean to, but I wanted water for gels. I didn't mind it, and I'm glad I had it.  I haven't used the pack or hand bottle much since the summer—once I used the pack for a 10 mile long run around town.

4) That I can actually run in the morning

I did more morning runs before work this year. I made it to my first 5:30 a.m. track workout. And morning runs are doable. I actually prefer to have my run over and done with in the morning, mostly on weekends though. During the week—my habit is just evening runs. But those 5:30 a.m. track workouts were tough. And I'm glad I went. And actually I'm more productive in the mornings. My grandma body wants me to go to bed at 8:30 p.m. Maybe I need to listen?

5) Rogue runs are the best

I really loved going to Sunday 10-mile runs with my friends. I was the slowest. By far. I was walking the hills at the beginning. I was dead the rest of the day. But it toughened me up. And I loved chatting with my friends or listening to them chat. Or even having them pace me. I haven't been in awhile, but I miss it. I can't wait until it's warm enough for me to go back.

6) Volunteering is super fun

I volunteered at a lot of races this year: Twilight, Give Thanks, Ragnar, Free to Breathe. I loved every second of cheering the racers on. I never thought I'd be that person who volunteers on the weekend, but I love go to races. These are my people. I love the energy. I love seeing friends. I love it.

7) Massages can work miracles

I got a massage for tight calves this fall. it was amazing. I highly recommend a good sports massage. The masseuse worked the kinks out of the muscles. She helped the relax and get whatever toxins in them out. After I had a tight quad, I went to physical therapy twice (super expensive), when all I needed was a $35 massage. I should have done that first and saved myself some money. So if your legs are tight, or a muscle is tight—get a massage.

8) That running damages my hair

Specifically sweat, hats and ponytails have wreaked havoc on my hair this year. It's damaged and broken. I need to use a ton of leave-in conditioner on my hair. And LOTS of product in my hair when blow drying and even an overnight hair serum a few times a week has helped. My hair isn't 100% yet. It's still frizzy and crazy, but it's better.

9) Podcasts can be a great distraction

I'm super late to the Podcast game. I started downloading them this fall. I was tired of my Pandora station playing the same 5 songs over and and over. I downloaded a podcast and it wasn't what I expected. It was like a chatty friend talking to me the whole time. Only I didn't have to catch my breath to say anything. I'm not sure I loved it at first, but now I'm hooked. I'll even listen to Podcasts while cleaning. They're great. I've tried a few Podcasts. I like when athletes talk about running or their lives. I thought it would be more advice or one sided, but it's kind of cool to hear athletes talk about their compartment syndrome (like my husband had) or that they weren't an olympic level runner their first race (yeah, some were). They're great distractions. One Podcast I totally hated was this rich lady talking about her wackadoo yoga business. And she was just entitled, weird and out there. Next. I deleted that one with a vengeance.

10) Patience 

Patience was the lesson 2019 kept teaching me. I can run 14 miles—but it's easier with friends and a few breaks are okay. I can run 80 laps on an indoor track. It's not actually that bad.  Long runs teach you patience. Because you're doing the same thing for 2 hours or more. You just can't be impatient. You have to get through. And you shouldn't sprint your first mile. You can break the run up in chunks. For running on the track, I like to run 5 miles. Give myself a bathroom break and then run 5 more. It's a goal to work toward. Long runs are a life lesson just to keep going.

Bonus things I learned

• Not to skip yoga. I'll just get sore and hurt when I don't make the time.
• That I have a knack for picking rainy races (trail half, May half, Seawheeze, December 5k all in the rain).
• To pick running spots where you know where bathrooms are nearby (so important!)
• That I still need to work on some mental toughness (hello mile 3 of a 5k or second half of 10k)
• How to plan a race/ race direct. A new race. And survive.
• Epsom salts are miracle works. Great for sore legs.
• How CRAZY headwinds can be. Wow.
• How to actually foam roll. I took a class and it was mind blowing! I know how to do it correctly now.

Workouts this week - 12/17-12/23

Monday: Off

Tuesday: 5 miles
I did 5 miles of trails before the sun set. It was 61 degrees, sunny and perfect.

Wednesday: 8x600
Did a speed workout at the indoor track. I was inspired by an Instagram story that said—if you hate a workout, do it more. It will make you better. So I hate 800s, so I decided to do them.
Mile warmup. (Felt good)
Workout 6x800, with 100 meter run/walk between. (Goal around 3:30.)
• 3:32, 3:28, 3:32, 3:26, 3:31. 3:33

I did an abbreviated cool down since I had a board meeting later. These never feel as easy as I want them to. I was happy with the effort.

Thursday: yoga
Took the day off running. I went to Yoga at the Galleries, which I've been meaning to go to FOREVER.

They have a free yoga class once a month INSIDE the Georgia Museum of Art.

I was so nice and zen after the class, but my friend and I almost immediately started talking about stressful work drama. So, I guess I'm still working on letting go of anger.

Friday: Morning run
I did a junk 5 miles at the track before work. The gym was closing early and I wanted to make sure I got my run in.
And this was the worst run I've had in a while. After 1 mile, I felt like I was getting sick. I was overheating. I kept needing to stop. After 2.5 miles, I decided to take a bathroom break. And that made all of the difference. I ran 30 seconds a mile faster (the speed I should be running.) And finished my 5 miles.

Saturday: Long run
Matt said he was running 7.5 miles so I tagged along his run and added some miles to the end of the run. I probably could have run longer. Felt decent.

Sunday tempo: Wahoo
I usually take the day off after my long run. But I needed a second workout for the week. I'm playing with what races to do next. So half marathon or 5k? I think 3 tempo miles sounded good. A 5k workout said 5 miles fast. But that sounded like too many miles.

Warmup: .75 miles. I thought about maybe a .5 mile warmup, but my legs felt good, so I did an extra lap. (Sometimes they feel like garbage after a long run, they felt good today)

The tempo was maybe going to be 3 miles at half marathon pace (8 minute miles). No breaks
Mile 1: 7:55, a hair fast. My watch wasn't showing me pace again.
Mile 2: 7:49
Mile 3: 7:47
And I was feeling good. It was hard-ish, but if I want to to a half marathon at this pace, I should be able to do this. So I WOULD do the 5 fast on my training plan.
Mile 4: 7:44
Mile 5: 7:35

I did a mile cool down.

Mile this week: 32
Runs: 5, 2 workouts
1 yoga class

Workouts this week: Dec. 10-16

Monday: Off
Had a weird day. Too many feelings today.

Tuesday: Junk miles
I guess it was supposed to be speed work today. But I didn't wanna. So I did 5 junk miles. Indoor track. Super blah.

Wednesday: Mile repeats
More indoor track. Mile warmup. Stretching. Some drills in the gym hallway. Mile repeats. (Harder than I wanted it to be)

7:08, 7:01, 7:04, 100 meter recovery between. I'd be happy with a 5K this pace—but it would take a miracle to make that happen. (or a really good taper and some adrenaline).

Looked at the last time I did them—reps were a hair faster, but with more rest between. Hoping less rest toughens me up some.

Thursday: Running off calories
We had a holiday luncheon. It was a buffet and I ate chocolate lava cake, a apple pie brownie and a fruit crumble. I needed to run off some calories.
The usual 5 miles at 9 minute pace.

Friday off
I took today off. I had vegan cheese pizza for dinner and napped.

Saturday tempo
I really didn't want to run today. It finally stopped raining, but I just didn't want to go. (Which is probably every time I run.) I had thought maybe a 5 mile tempo. But then I decided I'd do a warmup, a 3 mile tempo and then cool down for a total of 5 miles.

I did a 1/2 mile warmup and then tried to find 8 minute mile pace (half marathon pace), but ended up at 7:30 pace, which was too fast. Mile 2 I found half marathon pac, 8 flat, (and then needed a 10 second break so I stopped very briefly), and back on to mile 3 at 7:40 pace. Then 1.5 miles cool down. So had trouble finding pace today.

Sunday long run
Today, I got out the door for the run just fine. There was no dread. I knew it was Sunday. The sun was shining—it was time to run. Only I got to mile 3 and felt like I had nothing in the tank. I ate some honey stingers and didn't think I'd get to 5. I got to 5 and told myself just to get to 7 and then eventually I did get to 10. I didn't do any more. I just felt like i had no energy. I ate a big breakfast. I thought I filed right. It didn't hurt. But I did it. I'm glad I gritted out. And it's cool that I can grit it out. So proud of myself for finishing. Not sure why it was hard.

I miss running with friends. I've been running so much solo lately. I ran the 5k with people (no one I know) and then I ran with Matt Nov. 25. That's it. I need to recruit friends.

Miles this week: 30
5 runs, 2 workouts

Workouts this week: Dec. 3-9

Monday: Long run
With a race and traveling I didn't do a long run this weekend. It was beautiful so I decided to do my long run a day late.

It took forever to get out the door. I walked the dog and got started about 30 minutes later than I would have liked. I also couldn't find my SECOND set of headphones and didn't want to run 10 miles with no distraction, so I found my dongle and stole the NEW headphones I bought for Matt.  (WHY DO I LOSE ALL MY HEADPHONES? WHERE ARE THEY??)

I decided I'd run 10 miles today. I have no idea what race I'm training for, but I love a good long run.

The weather was perfect. 62. Sunny. At first my watch wouldn't tell me pace. It was on run, not race. So I started it over and then it was on pace. I did a 3.5 mile loop. Stopped for water and gel (they seriously make all the difference). Did another 3.5 mile loop, and water and a gel, and then went out on a shorter 3 mile loop.

I listened to 2 episodes of the Ali on the Run show. There was an awesome career Q&A and then a journalist conversation.

And I just felt so much better after the run. It was a great run. Fast-ish trail pace. I felt great. Never hurting or tired. I was really angry this morning (irrationally so.) So maybe it was because I didn't do my long run. I felt a ton better after the run. And rewarded myself with a burrito bowl. (And didn't eat the chips! Yay.)

Tuesday off
I usually need a recovery day after a long run. I feel like my legs feel extra bad when I run after a long run. So off day. I tried to do some yoga, but was really unfocused.

Wednesday: Junk miles
I did 5 miles on the indoor track. It is FREEZING outside. 5 boring miles listening to podcasts.
Good news: Found my headphones this morning!!!

Thursday: impromptu 800s
I did not want to run. I was having kind of a bad day at work. I kept feeling like I was going to cry. I considered not running. But decided to just go to the gym and keep showing up. (Thanks Des Linden.)

I thought I might do some tempo miles. After a mile warmup, my legs actually felt good. Very light.

My plan was to run 2 tempo miles. But after .5 miles at 10k pace, I needed a break. (A bathroom break specifically) so I made it an 800s workout. My plan was to do 4. And I did 5. But I did a shortened cool down. I was just ready to be home. So only 4 miles today. Which is better than 0.

Reps: 3:50, 3:46, 3:38, 3:34, 3:31 with 100 meters walking recovery between each rep.

(Also Thursdays tend to be bad work days for me.)

Friday: OFF
I've got a busy weekend so the thought was to run today, but according to my Garmin I've run 30 miles in the last 7 days. So I took the day off. Whenever I go too much over 30, let legs start to feel bad. I did 35 minutes on the exercise bike instead.

Saturday: 5 with last 2 faster
Knew I was supposed to do some tempo, but didn't want to. So did a few easier miles and then sped up at the end
8:58, 8:32, 8:21, 7:31, 7:14

Sunday: 10 miles indoor
Gross weather (it hasn't stopped raining) so did 10 miles at the indoor track. Not actually that bad with a good podcast.

Miles this week: 34.9 (with last week's long run)
Runs: 5, workouts 2

Workouts this week Nov. 19-25

Monday: Off

Tuesday: speed work

I decided to do 400s on the indoor track today. I think 10 was a good number. 8 was on my 5k training plan.

(Goal: 1:45)
1:46, 1:41, 1:41, 1:36
1:37, 1:38
And then for some reason I thought I was close to done. And then I wasn't.
1:39, 1:36
That's 8. But then we usually do 10 at track workouts. So I thought I should do 10 reps instead.
1:38
1:39
1:40
1:33

This workout was hard. Could I sustain this for a 5k? How was I ever this fast? How did faster 400s ever happen? And it's not even that fast. Here's hoping putting hard work in means something.

Wednesday: 5 miles by my house
I was going to run trails, but they were paving the road and I didn't want to deal with traffic and potentially get tar on my car so I ran the boring loop by my house. About 7 loops. I'd change it up some every time. But this way I get mileage in without too much pavement.

Thursday: OFF
It was Thanksgiving. I ate too much. I should have run. But in the morning I volunteered at a race. I went straight to Thanksgiving with my parents. I came home and cooked dinner for Matt. And that was daylight.

Friday: Tempo
Today I decided to do my second speed session of the week—2 tempo miles at the track. And I brought Matt along. I did 1.5 miles of slow warmup. Then did 2 miles without stopping. (Slower than last week's!). And 1.5 miles of cool down.
7:25
7:28

This was a little slower than last week, but closer to my current 5k pace. I felt like I could hold that for a 5k. It was really cold and windy out—so I didn't want to go too fast today. With the 400s the other day, I didn't need to overdo this. It was so cold, I never took my vest off (46 degrees, 14 mph winds). Yikes! But I'm proud I gritted through this workout in the cold. It was a solid effort.

Saturday: Junk Miles 
I was SUPPOSED to do my long run today, but it was cold and miserable so I did a junk 5 miles. Again by my house. It was cold (50). But I actually took off my vest today.

Sunday: Long run
10 miles of trails in 45 degree weather. It wasn't warmer. It was supposed to be 60. But I did it. And Felt great.

Miles this week: 30
Runs this week: 5

Up next: a 5k Saturday. I have no idea how this will go. (Weather looks to be thunderstorms and 20 mile per hour winds).

I can do hard things

The one where Sara runs in the cold. And doesn't complain (during the run). 

Hiding from the cold. This is not what I ran in.

I hate running in the cold. I hate the cold. And the weather here has been cold and gross. It's freezing to even take the dog out. It's been rainy and foggy and I miss the sun.

I was supposed to do my long run Saturday. But it was cold. And there was a football game (that messes with traffic and parking). So Matt talked me into doing my junk miles Saturday. And my long run Sunday.

I spent most of Sunday dreading the run.

• I looked up if the indoor track was open.
• I considered shortening the run.
• I looked up ordering treadmills
• I contemplated moving even further south.
• I kept adding more clothes to my race outfit. I went from crops to full length tights, a short sleeve to a long sleeve.

It was supposed to get up to 60 today. But the temperature kept changing. High of 55. High of 51. High of 47. UGH. (It was colder Sunday. I should have done my run Saturday like I wanted.)

We decided to run at 3 p.m.. It was 44 when we left the house. 44! I brought road shoes in case I needed to cut my run short and run indoors instead.

Mile 1. It was okay. I wasn't too cold. (I was also listening to a podcast for distraction.)
And I made it into a 3 mile loop. Then I got water. I didn't feel like I needed it, but no use getting dehydrated.
Then my watch stopped. Yay long sleeve shirts.

I started another 3 mile loop. At mile 6, I took a bathroom break. I looked in the mirror and my hands were bright red from the cold. The sleeves have thumb pockets but my hands would get cold and I'd ball them up inside my shirt. Possibly I'd be too hot in gloves.

And then I was on the last loop of the run. And I felt fine. Matt's watch buzzed for 10 miles and I felt like I could run another 3. Which is crazy. Because usually I don't run well in the cold.

I ran 10 miles in 45 degree weather and I am so proud of myself! I usually don't run outside if it's below 50. And I did it. And I did fine. (I also took my inhaler before the run, wore a neck warmer and dressed appropriately.)

It wasn't actually THAT bad. The fall leaves were pretty. I'm glad I did it, but can we please have some warmer weather?

Afterwards, Matt and I got burgers. He wanted a burger and I wanted a turkey burger. The restaurant wasn't busy at all and we got the food to go. They told us 10-15 minutes. After 20 minutes had gone by I was about to 1) kill someone 2) just leave without my food and go next-door to Taco Bell. I was also getting COLD from sitting there without moving. I didn't sweat much but my arms, especially elbows, were cold. So burgers were our reward for 10 miles of trails. We earned it.

Workouts this week: Nov. 12-18

Trying to come back from knee junk. Got some solid speed workouts in and had good runs. Some were hard. But hard is okay right? Hard work means progress later?

Monday: Off
I made tomato soup.

Tuesday: 5 easy miles
Indoor track. 40 laps. I am so glad I got new headphones after losing my last pair. Running 40 laps is so much easier with music.

Wednesday: Speed work

I'm not actually sure what my 5k plan said for my workout. So I texted Kristin what should I do. She told me 3 400s. 2 800s. 3 400s. And sandwich workout. I liked that. I liked 400s so that's what I did except I did 4 400's for a total of 3 miles. I did this at the indoor track. (It's been rainy, cold and miserable ALL week,)
400s: 1:48 (slow), 1:45 (goal), 1:44, 1:43
800s: 3:29, 3:27
400s: 1:41, 1:43, 1:39, 1:34

And I did it. I felt HARD. I remember working on my 1:30 400s felt hard this summer. But ugh. I did this workout. I'm putting in the work.

Thursday: Off

Friday: Easy miles
I ran 5 easy miles of trails after work. It was an ordeal getting to the trails. I got stuck in traffic. It took 4 light cycles to make the left turn into the trails. Then there was no parking because of marching band practice. And then I only had one elastic in my hair. So I had to get 2 so my ponytail wouldn't fall down. And then it got dark fast. But I got my miles in.

Friday night run

Trails

Sunset

Saturday tempo
My knee is mad at me again. I was hobbling around the house after the previous run. This exactly what happened on my left side. Now, it's happening on the right. (Which is why you should always do exercises on both sides.) I knew this would happen after PT from the last knee issue. The goal was to loosen up that outside quad muscle. So I used the massager on it. I used the heating pad. I rolled. I did an extensive warmup, of heat, exercise bike, rolling and walking. And the run went fine!

The workout was 1 mile warmup, 2 miles at tempo, and then a cool down.
I ran 1 miles in loops around the school next to my house. Mile 2 was on the road. The goal was 7:30. I'd be happy with a hair faster. My watch kept saying 7:40 pace. But it was so hard. How am I this out of shape. I shouldn't be.
7:07 my watch beeps on that mile. Yikes. That is too fast. And I took 10 seconds to catch my breath.
7:07 again for the next mile. Again my watch was saying 7:20 pace and it felt hard. I just kept telling myself I could do it and to just keep pushing. And I did it. Faster than I wanted. But would love to get a 5k at that pace. Though that seems too fast for me now.
And then I just did a .5 mile cool down. I was beat. And then I walked home.

And I used the heating pad a few times that night to really loosen up that muscle.

Senior cat + heating pad

Sunday: Long Run

Longest run since Oct. 6. I did 9 miles of trails. Most of my friends ran this morning. I waited until it was 60. Which is my favorite temperature to run. And it was glorious. Why wouldn't you wait until your favorite temperature if you could? It was sunny and beautiful. And just a good, good run. It was the kind of run that makes me thankful to be alive and to be about to run for more than an hour.

I did stop about 3 times to take pictures. And 2 bathroom breaks! Eek. I had to pee after about 1 mile of running. And then midway through the run I really had to go. This is what happened in high school. All the running just makes me need to use the bathroom. (Short, short breaks. Way shorter than Rogue breaks.)  But that's why I run at the IM Fields. Lots of bathrooms and lots of cute, happy, spoiled dogs.

After the run, my hip flexors were mad at me. I spent about 20 minutes trying to roll them out. I'm hoping it helped. They didn't seem to loosen up. I should roll more.
(Also knee is fine! I did it!)

Miles this week: 27.6
Runs this week: 5

Quitting physical therapy

After 2 visits to the physical therapist, I've called it quits.

Today I got an email from my insurance that my claim had been received and I checked to see how much I owed for the two visits. And enough to make me cancel visit #3.

The money
My husband saw this same physical therapists a few years ago. I think it ended up being like $80 a visit. So I was thinking I'd pay the same.

I guess I should have asked what I was paying for, because the doctor billed my insurance $292.50 for the first visit. My second visit was billed at $172.50. I haven't met my deductible yet so I'll have to pay for all of that. I think I'm on the hook for $174 for the first visit after my insurance paid their share. The second claim hasn't processed yet.I'm guessing $350 total.

That's just a lot of money. And do I really want another visit when I don't think it will help? I haven't been impressed with my results so far. It might be okay for $80, but not $300. I have different standards.

No results
After 1 visit my knee was the same. The visit helped me none. Actually, the exercise he gave me to do made my back hurt and made my hips go out of line the opposite way. So ugh.

I wanted my thigh dry needled. He promised to dry needle on visit 2. He didn't.

Visit 2. The doc told me to get light stability shoes. And now my achilles are tight and my other knee and calf hurts. And my back still hurts. (The doctor was rather rude about the shoe issue. That's a big reason for not coming back.)

My lateral quad finally released two days after therapy. But I attribute this to decreased mileage, not the cupping that felt like nothing.

I realize we have to fix some things and things might be worse before they're better, but I'm not really that hurt. And I'd rather save my money for a real injury. I'm not sold on the pronation diagnosis.
• Before I got fitted at the running store for my neutral shoes, I wore whatever shoe was cute. And I did wear stability shoes, before I knew what that was. I had knee issues with those shoes. (AND NOT SINCE THE NEUTRAL SHOE).
• I've run for almost a year and a half with no knee issues. I think the issue would have come up before. I think something changed to aggravate my knee.
• I'm not a heel striker. I do track work on my toes.

And he wanted to see me again in a week. Which shoes/inserts won't fix a knee problem in a week. So this makes no sense.

I canceled my appointment because I don't think the treatment is helping. I think time off would have had the same results. And mostly, I don't want to spend $175 for no results. I can get a massage for cheaper. If I get worse, I'll go back. Back I'd consider another therapist or asking the cost before I get a service, or just going to another Physical Therapy business. They should show me a bill as I'm leaving like other medical providers. I'm unhappy with being overcharged and unimpressed with a lack of results.

**Update, I quit physical therapy. I got a massage (I tried to get one earlier, but the appointment got moved). My legs are happy. I wasted a ton of money on a PT I wouldn't see again.

Post SeaWheeze running

SeaWheeze was such a great race—I wanted to start training to run a 1:45. It was inspiring. But I think my plans have changed.

Post race—I took a week completely off. It was glorious. I thought I'd do more yoga or go crazy not even riding a bike. I didn't. It was really nice to have free time, time to nap or get laundry done. I didn't miss running at all.

That Saturday I ran a mile just to make sure my legs weren't stiff. It was fine.

And then I decided to do a 10k at the end of the month with all of that speed I've built up all summer.

So week 2, I ran 26 miles—with 2 speed workouts: Mile repeats and 4 miles at tempo. I did a 12 mile long run.

Week 3: I was combining 10k and half training plans so I ended up running 30 miles, with 8 miles at my new race pace (I did it!), And two speed workouts, 4 mile tempo and 4 mile repeats with 400 rolling recoveries. (This might have been too much)

And then the wheels fell off. Everything was fine. I ran that 8 miles at race pace. It was hard. I think miles 4-5 were the hardest, but then I got my second wind and sped up. I was so proud of myself for doing this.

Monday, the next day I did 6 easy trail miles. The first 5 miles were fine. The last mile—EVERYTHING HURT. My hips were tight. My calf was tight. My knee hurt.

And then GIANT RED FLAG: I couldn't walk down the stairs. I took 4 days off running.

I got a massage that Wednesday. My IT band was so tight. I made a physical therapy appointment. I ran some to know that I could run without pain. But I'd be sore later.

I went to physical therapy and he said I could run, but not if it hurt.

But I used it as an excuse to not run. My head hasn't been in it. I've been having some serious work stress.

Week after my knee feeling funky: 12 miles
Week after that: 15 miles. (Didn't run that 10k)
This week: We'll see.

I think I made the decision that I am bone tired. I really like shorter distance work.  Maybe I'll do a 5k Dec. 1. I did try a workout yesterday and my head wasn't in it. So I'm not training for a 1:45 half anymore. I guess I should pick a new one.

I also think I need to take more time off. I've been training hard since January. After my next half, let's take two weeks. Or at least the second week, not super hard.

Workouts this week: Oct. 30-Nov. 4

Monday: Halloween run at Fleet Feet: 3 miles
I don't go to many group runs, but I love a costume run and this one is awesome. I get to see all of my friends dressed up. And it's fun to run down the road in a giant group and see people look twice at costumed runners. Super glad I went to this.

Treed raccoon.

Crosswalk button costume!

Tuesday: Speed work at the track
It was a ladder workout today. I was happy with the results.  (Not happy: Only two ladies at the workout. Me and Lissa. Where are you ladies?)
I guess it was supposed to be around 5k pace so I was aiming for about 7 minute pace.

400: 1:43
400: 1:37
800: 3:26
1200: 5:11
800: 3:21
400: 1:32
400: 1:30

I was disappointed that last 400 wasn't a 1:25 or faster like last week.

I looked at my times—and pretty identical to a workout last fall. This workout had one more repitition. And I don't think it felt as hard. I was happy with the effort.

Wednesday: Off
After running 3 days straight I took a day off.

Thursday: Off
I was supposed to run today. I packed my running clothes. But then my mind just wasn't in it. I took another day off. I did do 45 minutes on the exercise bike to say I did something.

Friday: Trying out new insoles 
I went for physical therapy today. Ugh. Maybe I'll do a post on that. I tried running 4 easy miles in the new insoles. They're okay I guess. I didn't really notice. I did try to consciously strikes with my mid foot (not heel) and not lock out my knees. (I was thinking mid foot and soft knees for my runs.)

Saturday: Failed tempo
I started out this morning going to pick up new running club merchandise. Then I went to volunteer at a kids race and 5k. After I got breakfast/lunch at 1, I was supposed to do like a 35 minute tempo. It didn't happen.

I was super stressed out on my run. My head wasn't in the right place. I did a .5 mile warmup. And then just laid on the track and stared at the sky for awhile. I decided 8 minute pace would be good and drop down from there. I did 2 miles and then I called it quits. I was struggling and it was mental. I did a .5 mile cool down and figured 3 miles is better than nothing.

I also decided I would get serious about running this morning. I would start training and eating right today. And then I did half a workout and made cookies.

Sunday: Trail run
I have run longer than 8 miles in a month. 6 is the longest I've done since my knee started giving me issues. So I thought maybe 7 miles would be good for me to do. And I did it. The weather was perfect. I stopped once for water. But didn't need a crazy amount of stops like my previous runs. And my knee felt fine....until about 6.3 miles. So that's progress. And then it wasn't too, too bad.

Miles this week: 22
Runs this week 5

Physical therapy #2

Update on the knee. It's exactly the same. My thigh is super tight. It hurst to roll it. I can run on my knee. It's 90+% for walking up and down stairs but I notice that it's not 100% And I'm using that (and work stress) as an excuse for not running.

I went to physical therapy today and they had me run on a treadmill to analyze my pronation and what's going on with my running.

Guys, I failed this test. Hard.

Good things first: My cadence is perfect. Right around 180 steps per minute.

And that's the extent of what I do right.

Pronation:
When I first started training LAST MAY, I went to a running store and they watched me run and put me in a neutral shoe.

I watched the video at Physical Therapy and I pronate. 164 degrees on my left. 172 on my right (should be 180). My ankle collapses it. It's gross. (I would like to blame the treadmill. I run stupidly on the treadmill. Also I've always felt that I wobble a bit in my first mile and my get into my stride when I'm good and warmed up after a mile or more. But excuses, excuses.)

He also says I'm a heel striker and completely lock out my knee when I run. He wants me to land on my mid foot and bend my knees more when I run.

What this means:
Last week we addressed my hip issues, so having my hips in place when I run (which my hips being in the right place has really hurt my back). So that's causing a hips down issue. (My hips are tight when I run. I understand this.)

And the pronation/ heel striking is causing an ankle up issue. So this is just bad news for my knees.

What he said to do:
Go to the running store and buy light stability shoe. This should fix the pronation. And then focus on mid foot strike and bending my knees more.

For my therapy today, he did more cupping and some muscle stem.

I honestly didn't have that great of a visit. I thought we butted heads about the shoes. He really wanted me in light stability shoes. Not moderate stability shoes. He gave me a list of shoes that would work. And told me to go to talk to the running store owner. I was trying to look up shoes on my phone and he kept insisting I talk to the store owner. I asked about trail shoes and said it didn't matter.

And I had flashbacks of the last time I bought running shoes FROM THE SAME STORE OWNER. When I was fitted. I tried on EVERY SHOE in the store. 30 pairs. I've tried some of the pairs on the list before—because they were cute. And TBH I think I've worn light stability shoes before, when I was just buying cute shoes.

And I just don't think this is a shoe issue. I've been training the same—same shoes for 1,000 miles with no issues. What changed? I went to the trampoline park. I've been slacking on my yoga.

Also, I have about 10 pairs of neutral shoes. I have backups and backups. I LIKE my Nike Pegasus. I don't like Brooks Ravenna or Ricochet. I like them better than my heavy Asics (that I also got knee issues in.) I will get inserts, but I have so much money in shoes, I'm not switching out every pair. (Currently 5 trail shoes, 2 racing flats, 5 road shoes.)

But I was good. I went to the running store right after physical therapy. And the employee said that for light stability they usually tell people to get an insert. That's the halfway point between neutral and moderate stability. So I spent $50 on an insert that I can stick in running shoes and trail shoes.

This is Hummus. She was at the running store when I went there.

Seawheeze 2018 Race Recap

Seawheeze is hands down the best race I've ever run.

It's fun, well organized, well thought out and just head and shoulders above even Disney races.

What makes it so amazing?
1. The energy on the course. So many cheering people and cheer stations. I couldn't stop smiling.
2. The attention to detail. Meet your pacer before the race. Take a rolling class before the race. Get a massage after the race.
Yep, it was awesome.

The lotto
I entered the lotto to get into Seawheeze in January. I'd heard good things about it (everyone raves about it), so I decided to try. And I didn't get in. It's a 10,000 person race and probably 70,000 people want to do it. (And it IS worth the hype.)

Fast forward to June 23 when I get an email that I got in. (Thanks whoever asked for a refund!). And I said YES. It wasn't quite a full training cycle, but close enough and I was already doing 10 miles every Sunday. So I trained for this race and a mile race at the same time. I killed my legs during the hardest week, but I made it to the race. (I just want to say I trained REALLY hard for this race. I upped my mileage. I went from 4 days a week to 5. I started doing group long runs on a HARD route that killed me the first few times. I went up to 14 miles. I did lots of speed and tempo work. I worked hard. Had to ease off towards the end to not get injured. And I had great friends to get me TO the race and help me with pacing and long run company.)

Trip to Vancouver
Thursday
I flew in Thursday for the Saturday race. I picked up my gear drop bag, and chip timer (shoe chip not a bib) and a cool water bottle with a course map on it. There was no race bib, and no race T-shirt. (There is a custom store, so lots of Seawheeze merchandize).

Friday
I got in line around 6 a.m. for the Seawheeze showcase store, where they sell exclusive merchandize.

Line to the showcase store

Showcase store

My haul

Later that day I met the pacers, did a rolling class (awesome) and a shakeout run.

Met my pacers. Eugene was from San Diego and Hollis from New York.

Rolling class. One of my favorite parts of the race weekend.

Shake out run. 2 miles. Fall leaves!

I went to bed super early.

Saturday: Rainy race day

Nike Zoom Fly plus chip timer.

I left the hotel and my shoes were soaked within 4 blocks because it was already raining. I almost went back to the hotel to change into my waterproof Nikes, but realized the chip timer was on my Nike Zoom Flys, so I couldn't change shoes. I went to the convention center, where I decided to stay inside as long as possible to stay warm and dry. I also got there super early to drop off my gear drop bag (filled with warm clothes). I've worked enough races to know that everyone comes at once and that earlier is better for lines and registration. Then I stretched and lurked by the door until the last possible second. (There was a group warmup. I skipped it. The walk from my hotel plus stretching was good enough for me.)

What to wear when racing in 55 degree rainy weather:
My racing shoes, Features socks, Lululemon fast and free crops,
Lululemon arm warmers, Lululemon hat and my Athens Road Runners singlet. 

I finally went outside and got in the area with my pace group: 1:50 and we walked up to the starting line. They sang the Canadian National Anthem. It was beautiful. Then a mindfulness ambassador told us to take a minute to appreciate our bodies and tell us about the native land we were about to run through. His speech was so moving, I almost cried. Yes, thank you body for getting me here!

After that it was race time, I was in the second wave. 1:40 or above was the in the first wave, 2 hours and below in the second wave.

My race goals!

My plan was to stay with the 1:50 paces for 2-3 miles and then take off. I found the pacers and ran with them. (My goal going into this race was 1:50. That's what I trained for. A few weeks before the race people tried to talk me into a faster pace, so I set 1:48 as a stretch goal. My main goal was to finish without having a crying breakdown.)

The first mile of the course was really, really slow. There were so many people to move around. (Looking back, I wonder if I should have started with the 1:40 group to avoid this.) It was way more congested than a Disney race.

Mile 1: 8:44. 20 seconds slow. (It's fine, I'll do a faster mile at the end.)
Mile 2: 8:16, right on pace. I was still moving around people like crazy. (Pacer was reminding people to breathe and shake out the stiffness in their arms.)
Mile 3: 8:19 and I stayed with the pacer. I was a tiny bit nervous about going off on my own. But I did. "Make your move with confidence," the pacer said. And I did.
~26 minutes (I knew I was going to have a good race when I was less out of breath than the pacer)

Mile 4: 8:10
Mile 5: 7:58 (I looked at my watch and realized this was TOO fast so I slowed it down some. But this felt EASY).
Mile 6: 8:12
I hit the halfway point around 54:30. So I knew I'd have to speed up some to hit my 1:48 goal, but I knew I was on pace for 1:50 and it felt awesome.
This part of the race went down a bridge (slight downhill) and then back up it. So you could see the leaders which was awesome, but then I had a hill to climb. it was so gradual I didn't notice it honestly. I was trying to find people to stay with since my pace wasn't that all over the place, but I couldn't find anyone. I did my best to stay with the pack, to not fall behind and not not let people pass me. In general I was moving up in the race. I was still moving around a ton.
And there were a ton of aid stations. I was taking SO MANY gels. And at some point I accidentally poured Nuun into my water bottle, which I later had to pour out since stevia does not agree with my stomach. (Also I ran with my hand bottle for some weird reason.)

Mile 7: 8:27. I was worried about going too fast so I slowed it down too much. Oops
Mile 8: 7:56. And this felt so easy.
Mile 9: 8:21. Speeding up and slowing down. Still going with the pack here.
Now we were running along the sea wall. The path was more narrow. It was still crowded, lots of movement. The mile markers were not in the right place at all. There wasn't as much crowd support at all. Just the grey rainy sky, and the occasional sidewalk river/puddle to avoid.

Mile 10: 8:20 (I didn't realize I was slowing down at this point. Not really watching my watch)
Mile 11: 7:56. Another sub 8 mile. (It feels so easy that I feel like a 1:45 might be in reach.)
Mile 12: 8:18. (Speed up, slow down. Guess I'm not a metronome.) My calf started cramping with 1.5 to go. I told my calf to shut up and tough it out. I knew I could finish. And that I needed to speed up. My plan was to do with last 2 miles fast, but that didn't happen
Mile 13. 7:50. Calf was cramping every minute or so. I was ignoring it. I knew I was close to finishing. I had no idea my cumulative time. But thought I'd hit my goal.
Last .2. My Garmin measured this course long which is not surprising given all the weaving. I felt like I was slogging around barely finishing. 7:16 pace

My final time was 1:48:15. Which is my stretch goal. And almost 7 minutes faster than my last half marathon. I average 8:12 a mile, which was my stretch goal.

Finish line. Way in the distance.

Someone had told me to think of a half as 4 5ks. So if it was 4 5ks: 26:14, 26, 25:24, 25:31. Which is a nice negative split.

I am super proud of how I did. I met my stretch goal. I didn't give up. I didn't cry. I felt strong, like I could do this. It made want to sign up for another half to get my time down to 1:45. Because those 7:55 miles felt easy.

After the race, we walked up a hill and kept getting race swag: space blanket, sunglasses, hat, more Nuun, boxed brunch. And then Mecca—Feel Better Bay. Can every race have this?

I got my gear drop bag and changed out of my wet clothes (into shorty shorts and a long sleeve and yelped while taking off my shoes. Calf pain!). And then there were free massages, and chiropractors. I really wanted my leg worked on, but didn't have time to wait in line. The line wasn't bad but I had to check out of my hotel soon, so I got on an exercise bike. Then a guy told me about the theraguns. Sold.

Could I have broken 1:48?
I'm honestly not that critical of my performance. It was a 7 minute PR. I did well. I ran hard and didn't give up. I didn't cry. I didn't hit the wall. My calf started cramping and I told it to stop. (Which IS mental toughness.) I willed it to do another mile and a half.

Would I have liked more even splits? Probably—but I went with the flow of the race and didn't have my own pacer. I didn't get left behind. I gradually moved up in the race. Should I have looked at my watch more? I'm not worried.

Notes to myself for next year (because I really do want to go back)
• If I'd know about the first mile congestion, I might have started at the back of the 1:40 wave. It might have helped?
• Volunteer. I did like the volunteer shirts.
• My hotel was too expensive. I would stay someplace else next year.
• And don't do 11 a.m. checkout right after the race. (I asked for a late checkout and they were hesitant. For what I was paying an hour late checkout should have been fine.)
• I would go to the sunset festival if just to shop.
• Try more restaurants. I was way of what I ate before the race, and didn't try new foods until after the race. So maybe more time after the race next year or research clean eating places before I go. (I did really like Freshii).

What I didn't like
• Honestly, I spent too much money on the race. The registration fee is actually a value. it's not much more than normal half marathons and you get a ton of swag. But the airfare, hotel and shopping made this race expensive!! Could I have done it cheaper? If I had gotten in at the normal time (not six months later), I could have gotten a seawheeze rate at the nice hotels. I didn't buy TOO much.
• I got in through the lottery. So I didn't get a pair of shorts. :( I didn't like the design this year, so I'm not too devastated. But Seawheeze did an online pre-sale and the tracker shorts I would have purchased weren't available in the U.S. And I didn't like any shorts in the Seawheeze shop. I didn't like that lotto entries didn't get shorts.
(So if you get in during the lotto, you don't get the perks that people who get in first chance do.)
• There was no bib. Not a deal breaker, but I would have liked a Seawheeze bib. (I heard Lululemon doesn't want anything covering up their clothes or putting holes in their clothes.)
• The rain. It was pretty dreary and rainy the entire time I was there. My luggage was even slightly damp when I got back. I got the authentic experience, and a little rain never hurt anyone. But more sunshine (and fewer puddles) would have been nice.

Overall
The Seawheeze half marathon is amazing. And if you have a chance to run it, you should. I really want to go back for next year.