GR Half-Marathon: PR

1:59:45...15 seconds to spare!

After 12 weeks of training, I clipped nearly 10 minutes off my previous best half-marathon time (2:08:06 in the 2006 GR Half). I can't list everything I learned, but here are a few highlights:http://running.about.com/od/faqsforbeginners/f/personalrecord.htm

1. Get a plan and stick to it, but don't be controlled by it. Jeff and I found a plan at Coolrunning.com. Because of work schedules we agreed to get the total number of weekly miles in, but we allowed ourselves to mix the days up. We ran 5-6 days per week usually beginning at 4:30 AM. And we did most of our long runs on Wednesdays or Fridays--before going to work. That built some good stamina.
2. Eat well. We both had goal weights and we made them. But we also paid reasonable attention to nutrition--eating good amounts of protein and trying our best to not skip meals. Being a vegetarian, I had to plan for protein--so lots of eggs and protein shakes helped.
3. Have fun. We had great morning runs with anyone who would join us...Kelly, Tracy 1 and Tracy 2, Rose...anyone who wanted to tag along. We also took the plan seriously, but the running lightly. We laughed, told long stories, and ran fast enough to work, but not so much that we got cranky.
4. Keep a social life! We ate breakfast together a few times a week and tried to have at least one trip to Founders every week.
5. Build up a support network. We were surrounded by good advice and friendship. Bryan, Mark H., Mark W., Mike, Bresia, Johan, Gary, and many more offered suggestions, tips, and plenty of recommendations. And of course, John, Art, and Tish who put up with our schedules, picking up the household slack. Don't underestimate the generosity of partners, wives, and friends!
6. Give yourself permission to run the run the way you can. In the beginning I couldn't do hills. Legs were strong, but lungs weren't cutting it. Jeff ran ahead coaching me up the hill and then walking with me for a block to catch my breath. I promptly went to my allergist who gave me a new regime of meds...hills got manageable. Jeff occasionally had a knee or hip glitch. We just stopped and walked. Our mantra was friendship first, then fun, then competition...we knew that in races that it was every runner for themselves. We started together and then went at our own paces (he's the faster guy). But during training, we went out as a duo. 
7. Throw in some fun run races. We did a 10K and a 5K along the way. Because we grew accustomed to early morning runs (i.e., no sun and no heat), these daytime races gave us some good experiences running at  8:30 AM and 6:00 PM. We even placed in the top 10 of the 5K! (Well, there were only 47 runners, but still...Jeff came in 7th and I, 10th).
8. Get your long runs in no matter what. We ran in wind, rain, cold, and sunshine. Our longest run planned was 15 miles. That morning there was a wind gust advisory and rain. We knew we wouldn't do 15, but we did get in 11. And two days later, with much better weather, we did the 15 mile run in warm sunshine. Five miles were fun and easy, the middle 5 were work, and the last 5 were taxing...but we did it...and those made the difference.
9. Enjoy the race! Race day was rainy and cool. But...we had done that, so we were ready. And, by the time we got to the start, the rain had stopped. Because we had done plenty of prep and homework, we were ready. Dressed properly, with Sports Wax, Vaseline, Sports Beans, and light breakfast eaten 3 hours before the start (run hungry, but not on empty)...and with new shoes (thanks, Mike and Mark!), we took off.
10. Know that the race is work. I broke the race into three 4.5 mile segments. The first segment was fine, even quick. The middle was solid; the last segment got hard. By mile 11 I hurt...a lot. I turned my mind off and just kept at it. I knew that I could come in under 2 hours...and I did
11. Celebrate! Along the way and after. Art and John were at the finish; my buddy Jim tagged me at mile 11 (just when I needed him or someone to pull me along!). Vikki cheered me from the sidelines. Marathon Don was there shaking my hand (and 6,000 others). Mike and Mark were at mile 1 and then again along the way on their bikes--and sending me congratulatory emails. There was beer! And my mom joined all of us for a celebration brunch at Rose's that included the treat of seeing Pilar.
12. Recover. I took it pretty easy for the rest of the day, even taking a nap. But this morning, I went to spin class to move my legs, see friends, including Jeff and getting back on the path.
13. Set another goal. Once a week throughout the winter we're running Reeds Lake--in whatever weather is handed to us. And I'll try to get 20-30 miles in each week.

Persist!

You are capable of more than you know. Choose a goal that seems right for you and strive to be the best, however hard the path. Aim high. Behave honorably. Prepare to be alone at times, and to endure failure. Persist! The world needs all you can give.

E. O. Wilson

Tapering

This photo is of the Grand River, which provides the backdrop for the start and finish of the Metro Health Grand Rapids Marathon. One week away, my mind dances among thinking of my friends who are running the Chicago Marathon today, what the weather will be like for the GR Marathon next week, and tapering.

Tapering...it might as well just be called "a time for anxiety." This is normal, so I'm told. It seems that all the energy and fatigue runners build up from intentionally pushing hard for 12 weeks leaves us jittery with unused energy when we pull back on the miles.

I've built up to running between 36 and 51 miles per week. Now I have to be content with fewer than 20 miles this week. Some say don't run at all. It feels like withdrawal. And I'm sure it is. Running releases endorphins...chemicals in the brain that reduce stress, anxiety, and even depression. So drastically cutting back on miles may increase the likelihood of moodiness (which my partner will confirm).

Here are my goals for this week's taper:

1. Rest and sleep. Perhaps rest is most important, because sleep patterns, at least mine, are hard to change. I like getting up at 3:45 AM and enjoying the morning. With or without a run, I'll continue to get up early. But, I'll invest in some walking, some cross-training, and at least 20 minutes of meditation. Keep monkey mind at bay.
2. Eat well. A few more carbs, a little healthy fat, and a balance of protein. And cut back on the booze.
3. Stay social. I'm surrounded by such amazing runners and athletes. It's my nature to isolate when I get stressed. This week, I'm hitting the gym every day and soaking up the good energy. I'm also checking in with my other running buddies around the country.
4. Set post-race goals. Jeff and I have already made a pact to run Reeds Lake once a week throughout the winter. I'm also treating myself to some new shoes.

 Tapering is a part of this path. I'm gonna face it with as much commitment as I have the training plan.

Simplicity

Simplicity, originally uploaded by michiganzen.

“I've heard it said that people come into our lives for a reason
Bringing something we must learn
And we are led to those who help us most to grow
If we let them and we help them in return.”
― Stephen Schwartz

Conquering the Long Run

“I do not believe that sheer suffering teaches. If suffering alone taught, all the world would be wise, since everyone suffers. To suffering must be added mourning, understanding, patience, love, openness, and the willingness to remain vulnerable.”

― Anne Morrow Lindbergh, Gift from the Sea 

At noon yesterday Jeff and I finally left the Y to head out for our 15-mile long run--the longest run scheduled on this training plan.  The weather couldn't have been better. Low 50s, sunny skies, and light breezes. We wore tights (for the compression), long sleeves...we had a packet of Hammer Gel to share and a bag of sports beans; Jeff had stashed water and Gatorade at our 10-mile marker.

The first 5 miles was just right. We chatted, ran along the Grand River to West River Drive where we stopped for our water break. We took off from there to White Pine Trail to head up to  Fifth Third Ballpark. Our buddy Mike told us to keep running until we smelled Wendy's...that would be 7.5 and then we could turn around. We passed Burger King and wondered if Mike got his fast food smells mixed up. Nonetheless, we kept running. Sure enough we entered an invisible cloud that smelled of grease and bacon. Wendy's was in sight! We stopped to celebrate by sharing our Hammer Gel and took off again for the trek back.

About 2 miles into the return, so approximately 9.5 miles, the reality of a really long run kicked in. Jeff, as he always does, ran faster when it got tough...I followed, slower than Jeff, but keeping an even pace. We made it back to the 10-mile mark--stopping for the last time to grab some water and Gatorade from our stash. We took a couple of minutes to regroup and took off for the last five miles.

We made it to Riverside Park, noting that we only had to get to the Shell station on Monroe and Ann and then to Leonard Avenue and back to the Y. By the time we passed the Shell station, our legs were heavy and persistent pain moved in. Not feet, knees, or hips--everything...we just kept going.

My strategy is to welcome the pain...make room for it...observe it...anything but act like its not there. The pain of running is as much a part of the experience as the beauty of the Grand River, the breeze, the sunshine...we just all have to get along in our reality.

We both made mention of our discomfort, but we kept at it..."take a step, take another, then do that again," I chanted as we kept our pace. Jeff practically cheered when we could see the Varnum Building--our reminder that the Y was just beyond. We took a walk break over the 6th Street Bridge, then sprinted along the River Walk...dancing around the ArtPrize tourists...knowing that we were within a mile of the Y. We made it to O'Tooles, but didn't let up...until we made it to the parking lot of the Y. A high-five, shared pats on the back and some mild swearing ensued...but we were ecstatic to have completed the long run.

After a quick shower, we headed to Founders!

Prepping for the Wind and Rain: Lessons in Adaptability

Jeff and I planned a 15-mile run for yesterday, but two obstacles resulted in a revised goal: a daunting forecast of rain with a high-wind advisory and a change in work schedule requiring Jeff to be at work by 7 AM. So, we adapted, deciding on a 10 mile run that would begin at 4:30 AM--rain or not. We couldn't avoid the work-schedule requirement, but we could face up to running in the rain and wind.

In preparation for the inevitable I did my homework and came up with this list of precautions for running in wet weather:

1. Lube up. Especially feet. They will be wet, no doubt. Wet feet are more likely to blister and chafe than dry feet--keep a film of Vaseline between skin and socks.

2. Once you're wet, you're wet...it won't get worse, so just settle into the feeling.

3. Be careful to not slip on wet pavement, bricks, branches, flattened squirrels, leaves, etc. Falling is bad.

4. Unless it is torrentially bad (lightning, and persistently dangerous winds--that can lead to falling branches) go for it. Every runner has to run in the rain at some point (and we have, several times in the past few months ran through summer showers).

5. Dress in wicking layers.

6. No cotton on your head--it will get soggy and heavy.

7. Gloves are probably a good idea. Choose gloves that will protect from moisture and are appropriate for the temperature. In the early fall when the temperature is just cool I wear a light pair of running socks--I always have an extra pair and they are cheap--and lighter than my running gloves.

8. Have a back-up plan. We decided to shift our 15-miler to Sunday or even Tuesday--something early in the week so that we could still be faithful to our taper.

9. If you're planning for a half-marathon and you're up to 15 miles, you're really, really ready even if circumstances stop you from the longest run on your schedule!

10. Remember why you're there. A running plan should not be a set of rigid rules. Running (unless you're a professional competitor) is supposed to be for fun, friendship, and fitness. If your plan leads to stress, then you might re-think why you're running in the first place.

And so, with all that in mind, we ran. The temperature was chilly, but we were ready. And, remarkably, it was wet and windy, but not raining when we set out. We trekked along our route--through the city and out to Riverside Park, then on to West River Drive where Jeff had stashed a couple bottles of water for us. We had a few showers and some heavy gusts, but nothing dangerous. We returned to the Y in plenty of time for some steam, good chat with friends, and for both of us to get to work without too much hurrying. 

Oh, and our 10-miler turned out to be 11 miles...15 might happen tomorrow. We're ready.





The photo for this post is from last year's GR Marathon. The city is most beautiful at sunrise.

Some Encourgement to My Running Friends (and to me, too)

I took the photo above onthe morning of last year's Grand Rapids Marathon. I hope that we get to enjoy a sky that blue this year.

Jeff and I will run our longest training run of the season tomorrow morning--15 miles, starting at 4:15 AM. The forecast is calling for showers and gusty wind...not ideal. But, we're hanging on to our commitment.

This morning, as we finished our second 8-mile run of the week I remembered the words of Abram Maslow:

“We fear our highest possibilities (as well as our lowest ones). We are generally aftraid to become that which we can glimpse in our most perfect moments, under the most perfect conditions, under conditions of greatest courage. We enjoy and even thrill to the godlike possibilities we see in ourselves in such peak moments. And yet we simultaneously shiver with weakness, awe, and fear before these very same possibilities.”

Maslow went on in the next paragraph to charge us with aiming higher:
“If you deliberately plan to be less than you are capable of being, then I warn you that you’ll be deeply unhappy for the rest of your life. You will be evading your own capactities, your own possibilities.”

So, I suppose we should do our best (and dress well!).