Taper! it's getting real now

Last weekend I had my last long run for this cycle before I start tapering for the Beat the Blerch Marathon. Yes, the marathon plan called for a 22 mile or 3 hour run whichever came first.  After a long run on the flat gravel that will be the race course in 3 weeks, i really was not looking forward to a flat road run in the city. Fortunately  this plan is flexible enough that I could join a group run and get some trails in instead! 

The Paradise Valley Conservation Area is a new trail system for me about a 30 minute drive northeast. It's easy to get to from here. It is comparable to my favorite trail area Soaring Eagle out in Sammamish in that the trails are never steep. These trails are perhaps less technical than out at Soaring Eagle but there is plenty of forested goodness to keep me happy. I really enjoyed just being able to run continuously and since I wasn't marking a group run course, i also didn't have to think and plan out a course.

My only goal was to keep this a true easy run and these trails were perfect for that. I ran with TR (pictured above) who was marking the course and it ended up being a really nice relaxed long run. I still managed nutrition (3 gels) and made sure to keep the effort even. We did a 5 mile loop three times. The first loop was 1:04, the second loop was 1:04. You can't get any more even than that! Would I switch out all my road long runs for trail runs like this? No. This is definitely a harder run in that it requires more strength overall but using the different muscles require for trail running really helped keeping everything feeling good. 

I can't wait to go back to this trail area! It's easier to get to than Soaring Eagle and will be a great resource during winter for longer trail runs. Meanwhile, last long run is done. It was great to sleep in for two days in a row because of the Labor Day Holiday. 

Long Run Fun

And it was fun. I've really slowed down my long run pace which means I run with a group (which included K) who is a bit slower than i am usually for speed work. It was fun running with a different group and very relaxing keeping the pace slower although I did notice that towards the end I was getting very stiff and it felt good to stride out. I've been thinking of the next stair loop and we were in the area where I'd like to do it. I did spot a staircase I've never noticed before even though I've run the route we did for years.  Haha! These are the Glenmont Stairs.

Hot!

View of Rattlesnake Ledge

Doesn't Rattlesnake Lake look inviting? there is a heat advisory and it is expected to hit 90 degrees today. What was I doing? Running 17 miles and no, i did not get in the lake.  

I figure it is good heat training for Ragnar which is next weekend. We started running early which helped and I did a lot of out and back sections on the Iron Horse Trail to get in the miles. It did get tough the last few miles but I worked on keeping running cadence up and acknowledging and accepting the challenge my legs were protesting about. I planned on a much slower pace overall  as the gravel plus the grinding climb of Iron Horse trail really does get hard.  Done!

Rattlesnake Lake

The Long Run

It wasn't even that long. 14 miles starts off marathon training for a mid-september race I'm planning on just running easily. Sure I'd run 14 miles three weeks ago at NODM (1 mile warm up plus the 13.1 half marathon) but it's different than running long and deliberately. Fortunately I had company for most of the run and we had a really fun and new course with a lot of hills and some great views.  I've missed long runs. The last long run i had? Deception Pass 25k trail race in December!

the Long Run blah

York finds the tree interesting NOW?

It was one of those runs. I'd been looking forward to a long run on roads all week.  And? I felt awful  Blah and tired and my legs were tight.  Anything hurting? No. Too tired? No.  Just suck it up and get it done.  It helped I had company for 9 miles (K was having a great run!) and then decided enough of this grumblyness.  The last 3 miles I picked up the pace and felt better for it.  Who knows?  It was dry, daylight with no wind and lots of other runners out there.  I was very happy to get 12 miles done. 

Check that off the list.

Yes, that's right.  Before each of my previous three marathons, I have taken a spill and fallen while out running generally in the week before the marathon.  It happened this week and I am one month out from Eugene.  I am hopeful that this fall will count and I can check that off my marathon check list:

• gu (6)
• electrolyte capsules and baggies
• body glide
• chocolate milk
• fall on training run

Oh I was so mad.  Turns out those yellow bumpy things that you see on curb edges are not traction devices as I (and it turns out most others) had thought.  No, these are "detectable warning devices" and are put at curbs to denote a street for those with visual disabilities.  They provide a contrast to the sidewalk (yellow here) and a tactile contrast (bumpies).  And I now think they make them extra slippery just for fun and kicks.  I was out for an easy run and and put my foot down just wrong and whoa!  I rolled.  I think.  It was early and there was no one about.  I gimped about a bit, assessed various appendages and completed my run knowing that i'd be sore the next day and I'd either have to skip a run or keep it shorter than planned.

I was lucky.  One scraped, bruised knee, one sore shoulder (same one as always dammit!) and a scraped elbow and ankle.  the worst part is that just as I was running, I was realizing that although I am tired from marathon training, I am not having the typical for me nagging almost injury.  And then BOOM!  My hip and hamstring haven't been too happy since this fall but the magical Physical Therapist will fix it soon.  My advice?  Do NOT step on those death traps. 

After two weekends in a row with 20 milers, I was pretty tired this week.  That tiredness coincided with the hormonal low of the month and a lot of doubts about long runs in general.  I know I am much stronger and fitter.  I had a track workout thursday and by myself had no trouble hitting the workout (I did cut it a bit short because of the fall).  I was shocked that i had to slow myself down to hit the proper pace.

Yet, I still am having a hard time wrapping my head around that whole 26 mile thing.  Again.  I'm fine until about 14 or 16 and then I want to settle into a what I call a trudge.  It happened at Yakima and has for a couple of long runs.  I've upped calories and electrolytes and that's helped and I just have to have faith about taper.

I heard this podcast this week and it really struck a nerve for me.  It was lovely to hear the breathing/footfall pattern of this amazing ultra runner. Taper, taper and taper and then continue to think about footfall and cadence.  I know I start to drag when I get tired.  Don't think, just run.  It does work.

Radiolab podcast - In the Running (17:40)



Meanwhile I'm off to do my little exercise to keep the hips aligned until the magical PT guy can fix it all.  And soon, I know spring will eventually show up here in the Northwest.  We had the sun in Ellensburg and it was glorious. 

Is Taper Here Yet?

YES!   

Lincoln Marathon is three weeks out.  I am tired and had to force myself out for runs this past week (M-6, T-7.8, W- 3.1, 8.3, Th-7.5, F -off).  That does not mean I've not had good runs this past week.  I had a fantastic track workout with mile repeats on Wednesday.  I am definitely to that point where the bulk of the training is done and I'm ready to start the process of tapering so that all my hard work will (hopefully) pay off.  

I've never really felt I needed that much of a taper in previous marathons.  And since my mileage had never been that high (40s), i think that was correct.  I've been pretty consistently at 50 mpw which is a lot for me and I am ready for the break from running.  I'll cut volume but I am hesitant of cutting quality.  The harder, shorter efforts should work to bring back a bit of speed while my body rests and recovers.  I have some minor little tweaks going on but taper, better self care since i'll have more time and a good massage should do the trick.  

I'm also tired just because I am hitting that lull in my cycle where runs are a struggle and I just feel low energy anyway.  yep, it's that menstrual cycle thing.  My last marathon hit on pretty much the worst day during my cycle and there was nothing really to do except gut it out.  So far, things seem to be going well timing-wise and Lincoln looks like a go.  After a big of googling, I did find a reasoning for why things feel so off at this time.  

  

"Impact on training

The hardest time to race efficiently, for athletes experiencing a menstrual cycle, is during the week before menstruation and a week after ovulation (Tracy Williams Ph. D 1993). At these times increased levels of progesterone simulate the brain's respiratory centre increasing ventilation rates (progesterone is also linked to the mood swings). Athletes use breathing rate as an indicator of exercise intensity so exercise can tend to feel harder at these times."

Link

Personally I know I need more calories in the five days before my menstrual cycle.  I crave higher fat items, more protein and beef specifically and if I don't plan for extra snacks at work, I end up eating sugary junk and just feel even worse.  Even though I eat more in this time, I do not gain extra weight once I'm through the worst days.  Short, hard efforts like 5k's are doable but longer efforts can be challenging.  Oh I can do it, but it feels much harder and race pace is problematical.  (And then wait a week, and the very same workout WILL feel easy so it is enough to make you think you are crazy but it's just hormones, i've learned.) 

There was just this little thing called a Last Long Run on the schedule this weekend.  20 miles.  Oh I was dragging yesterday at work (a rest day from running).  I'm on my feet a lot during the day and towards the end, my energy was flagging even with extra snacks and a lovely dinner of Beef braised with red wine and basil for dinner for 4 nights!  Run 20 miles the next day? It was unfathomable. I did debate pushing it to Sunday or even pushing it to next weekend but no, i wanted it done.  The little tweak settled with the day off and I knew I could do the miles.  I wouldn't set any speed records but I knew I'd get it done.  

And I did.

I slept in and had breakfast (oatmeal) while I debated the run.  Hubby was kind enough to come pick me up when done from Downtown.  I could've taken the bus, but a quick ride home is the best! I figured out a good 20 mile distance with just enough hills to keep me honest and off I went.  By mile 2, i knew I could do the distance and feel fine.  I had no oomph on the uphills and the fierce northwind was tough to deal with but I just trotted along not concerned at all and ended up with a good long run pace overall.  The gorgeous views of the Olympics off of Magnolia were just stunning.  Mentally this wasn't even a tough run either.  I knew I could do it.  

Evidently training has worked, I'm ready for the taper and really looking forward to Lincoln! If I run as planned tomorrow afternoon, I'll hit 60 run miles for the week.  A new weekly mileage high and one I never, ever thought I'd hit.  Heck, we don't even drive that many miles in a week!