[S]he Conquers Who Endures

4 miles at an easy pace, shooting for a recovery pace which ended up being 8:38 min/mi. This is faster than my recovery pace pre-stress fracture. I don't know if I'm just faster or if I don't need to run recovery pace because my runs aren't at as high of intensity. I'll just go with it since it hurts to slow down.

Finished with 30 mins on the AlterG in Chicago at 55% body weight 10 MPH. I think this AlterG is calibrated differently than the one in Hopkinton! My max hr avg was 85% and maxed out at 93%. Kinda like a lactate threshold run!!!

6 nice and easy miles. 8:38 min/mi average pace then finished up with weights, PT, and core for 40 mins.

Bikram! Oh my goodness, I did so much better than last week!! I'm excited to see improvement in my strength and balance in my right foot and I can get deeper into my stretching too. :)

Fartlek run. I wanted to start trying "half marathon pace" whatever that is. I didn't have a good plan, so did the first mile at 7:45 pace then slowed down to try 2-3 half marathon pace miles at the end. I was scared and pacing with my good, old running partner, so naturally when we started the "half marathon pace miles" we started out at a 6:50ish pace. We pulled back, but the first mile ended up being 7:15 pace. I know I'm not at that fitness for a half now. She asked if I wanted to do another mile, I said of course, but could only make it another 0.5 mile. We stopped I finished hyperventilating and we cooled down back to the cars. Overall pace: 8:05 min/mi for 7 miles. I'm not bummed for screwing up this workout. I don't know what's going on with my body. 7:15 is my fastest mile post-stress fracture and that was near the end of a 7 mile run...just 3 weeks after returning to running.

Did some quick exercises: pushups, airsquats, side leg raises and 6 mins of planks. 

Drove to MI to hang with family for the weekend. 1 round trip walk to the fireworks was at least 2 miles.  

1 h on the alterg at 55% body weight and 10 MPH. My inner thighs are super sore from air squats yesterday. Accumulated 1 really bad blood blister and 1 ok normal blister on this run?!

12 miles of humbling slowness in MI. I have a list of excuses: back stiffness/spasming from sleeping on grandma's sofa couch, first run with 4 water bottles, a slightly hillier course than desired, sore inner thighs from Thursday, for running a 8:51 min/mi long run. I am mentally struggling after this run. This is a much, much slower pace than what I've run a long run in in a long time. 12 miles is a lot of distance after running for only 3 weeks, but I just can't help but think about where I was at back in March/April. My legs felt like they ran a marathon after this run. It makes me feel so pathetic. But, I have to focus on where I'm going not where I've been. You have to experience the lows to feel the highs. Besides, this is a time of base building - I don't want to peak until mid-November. This run completed 29 miles for me this week (excluding alterg running). Not too shabby for completing my 3rd week of running.

Changed the settings on my watch to only show distance and % max hr (Thanks, April!), then target an 8 mile run along the emerald necklace at Pfitzinger aerobic pace (70-81% max hr), which I think ended up being 75% max hr...right on the money. This was my first run along the emerald necklace and I ended up at Jamaica Pond where I searched for the ghost of Bill Rodgers to infuse me with his unbelievable talents...Then took a few pics and ran home.

4 miles outside with 3x0.1 mile strides maintained recovery hr before the strides, 74% max hr. I had to peak at my stride paces after (I changed the settings on my watch to only show distance and % max hr). Paces were: 6:39, 5:23, 5:33 min/mi. I was relaxed on these and typically don't run strides sub 6. This is my 2nd time doing strides and my foot felt much better than last week as far as feeling "normal" hitting the ground. 

Then headed to Hopkinton for my 1 hour of fly time on the Alterg. I'm up to 60% body weight at 10 MPH. 

Besides everyone's tremendous support on the blog, which truly means more than you know. I have been getting mucho inspiration and peace of running mind from Bill Rodger's new book "Marathon Man". This quote from his book pretty much makes me cry when I read it because it means so much to me - it's my string of hope:

"You train and train, and sometimes you don't feel like you're making any progress, and then suddenly you do. You rest a little and suddenly, whoa, you're up at another level. The body always responds, but sometimes it takes a while. It takes you by surprise."

7 lovely, hot and humid miles with my Cambridge running group girls!! The miles flew by and although they may be slower, they are aerobically a breeze. :)

Returned completely drenched, changed up the wardrobe then hit some weights. A running friend told me I should be able to do 200 lbs on the leg press. I tried it out, he is wrong! I can only do 160 lbs max (8 reps), but I love challenges so why not work up to 200 lbs? :) Did some Kara-Shalane planks on the ball exercises for the first time. They are challenging and I love them! 45 mins totalish with weights, PT and foam rolling. 

1 h on the AlterG at 10 MPH and 65ish% body weight.

14 miles in the bag. My half is coming up next weekend so decided to stick to no faster than 8:30s (if they felt comfortable) prior to the long run. Ran with my Chi buddy again, averaged 8:23 min/mi pace. We tried to hold back! Not sure why my long run pace was so much slower for 12 miles last week. I guess it's just a matter of a good and bad week. Hopefully I conserved enough for the half next weekend. At this point I'm planning to hold back from the start. 14 miles felt like 20 miles in my hips!

I'm pretty happy with hitting 33 miles this week after just completing 4 weeks of running, and that's not including the 20 miles per week of alterg running! 

Confession: I cried during this run. My foot has constantly been feeling tweaky. Not the bone, and the tweakiness seems to move around. It never really hurts running. I actually emailed my ortho about it. Then I noticed around mile 9 I had not been paying attention to my foot and I was just feeling the run. I started to finally get that feeling I used to have of just enjoying the push. So amazing. :)

Today is day 1 of my 18 week schedule to prep for Philly. After listening to the ortho, I decided to stick with the Pfitzinger peak at 55 miles per week plan. I had worked up to 70 miles prior, but I think that would be too aggressive after only running for 1 month. Besides, I can practice all this crosstraining I learned to up my total volume. 

The schedule called for 4 tempo miles, I haven't done a tempo run yet and it was super hot and humid. I actually decided on the drive down to attempt any tempo miles. Partially because of the half this weekend, I want my body to know what "faster" miles will feel like to make sure I don't go out too fast. 

My tempo miles were: 7:34, 7:42, 7:29, so 7:35 min/mi average. I could have pulled a 4th but decided to conserve. I wouldn't say this is my new tempo pace. I know I will drop this fast. I felt kinda panicky during it, kinda fun learning to run again.

5 easy miles following my hr monitor to stick to less than 76% max hr. It was kinda easy to keep the hr low because I stopped 5 times to take pics at all angles of the gorgeous sunrise along the Charles River in Cambridge and Boston. Oh the things runners get to see. :)

1 hour on the alterg at 70% body weight and 10 MPH. I'm wondering what body weight will feel hard at 10 MPH! This run went by too fast.  

Had to fight 2 h of traffic driving back from Hopkinton, so had to cut my weight workout short. Worked on the leg press and was able to do more weight than last week even though some ultra runners were in the gym distracting me by talking about all these marathons. I had to chime in and one of the guys said "You must be a marathon runner. You look like a runner." Woot, woot!! Music to my ears!

Almost decided to skip Bikram because I'm getting a head cold. I always get sick before a race!! Oh well. Bikram ended up being much more pleasant than I thought. Hopefully that means the half will be too. I can't believe how quickly I am progressing with my body! My right leg has gained so much strength it's starting to get harder to notice a difference between my right and left. :)

This (thankfully) ended being a progressive run. First mile 9:11 (my legs felt like the tin man's), but as things loosened up my pace dropped. Mile 8 was 8:18 then I wrapped things up with a 1 mile cool down since it had gotten so hot and I didn't have time to go to the hospital for a busy day of work. AP: 8:43 min/mi

4 easy miles shaking things out before my race tomorrow! Eek! 8:55 min/mi AP.

So I had no idea what strategy to have for this half. I got a stress fracture and couldn't run for 7 weeks including 4 weeks of letting everything atrophy in a stinky old walking boot. I was able to put in 5 weeks of easy running pace for this one - no hills, no speed work, and one 3 mile threshold run during race week.

Then it hit me...not a race strategy but an upper respiratory infection!! My friend who wanted to pace me asked if it was even a good idea to run this thing. I'm stubborn so I said let's just see how it goes.

During our one mile warmup, I questioned if I would even be able to finish. I had snot covering up my airways in my nose, snot in my throat, and my legs felt so heavy and slow. 9:09 1 mile wu INCLUDING 2 strides...oh my. 

We seeded ourselves back a couple corrals so we wouldn't slow people down. We realized going out that was a big mistake. The first quarter to half a mile was jammed packed with people at an 11:00 min/mi pace. I had given up on any expectations at this point. Then my watch was clicking off early so I decided to ignore it. I saw my mom and sister (visiting from FL) just after mile one as I too a WIDE left turn to be sure to spot them. I was getting sick of dodging people so I just kept taking wide turns not caring about my time.

Then we hit mile 2 and I glanced at the total time on my garmin: 15:33. I said to my friend, "um, we are about at my PR pace", she asked "what" I wanted to do. I decided "I've been running slow long enough, let's see how far I can hold this and once I tank we can just run cool down" she thought that was a good idea.

Mile 7 I couldn't figure out how to get out of this race. I tanked, or so I thought. It was a long walk back so I just decided to slow and try to finish since I needed the mileage. 7 miles is a good tempo run for me! Especially being sick!

Mile 10 I looked at the clock and thought it said 1:22:something? I figured I was going an 8:30 pace now and that my average pace was now an 8:12. Oh well, I've snot rocked probably about 10x by now and was having trouble with the congestion in my throat. 

Mile 11 I started feeling a little better and decided to just think about my form. My legs started feeling like they would give out (actually I don't know if they have ever even felt like this in a marathon?).

I hit mile 12 and then I thought I saw the clock said 1:37:something. Wow, maybe I could make in in 1:45? Then we passed a guy (thankfully!) conscious on the ground with people elevating his legs. I felt thankful to hit this far in the race pushing it like I was.

I ran up a hill and couldn't tell if I saw the finish or if it was a mirage. I knew I had hardly any gas left. I just looked down and concentrated on pushing pushing as hard as I could that I wouldn't red line.

Then we crossed the finish. 1:42:17!!! No PR, but just 37 sec over my PR!!! I could not believe it. This is just a 5 week base...with a head cold. I'm so grateful for my friend and I'm so grateful I had the guts to see what I could do when the chips were against me. Never give up!

And now I'm ready. My base is built. I got past the half with absolutely no pain in my foot, my stress fracture is behind me. Time for a new training era! 

45 mins on the bike recovery style. 64% max hr average. I'm definitely detrained on the bike, and my legs are definitely weak from yesterday!! :)

Working my way back into Kinvaras! Targeted Pfitzinger aerobic pace based on HR keeping it at the higher end of %max hr (81). 9:03 min/mi pace. Kinda slow, but I'm still sick and I gotta recover from Sunday. I'm actually surprised I could put in this mileage after racing, and the Kinvaras felt better for 8 miles than they did last week for 5. 

Finished up with 45 mins mostly PT and core. Airsquats make my hamstrings feel better.  

AM: Bikram. Once again, improving. One balancing pose was a little harder another easier. I feel like I get such a good workout on my feet and ankles and such good stretching in my hip flexors and waist. Ahh...

PM: 45 mins waterjogging.

AM: My first hill workout!! Ran through the Newton Hills, accidentally ran a progressive run DOWN then UP the hills starting/finishing at the top of heartbreak hill. I was so shocked with how good it felt. My hamstrings finally weren't bothering me, I think because the hills force me into the forward lean. My splits were: 8:44, 8:35, 8: 35, 8:16, 8:03, 7:55! AP: 8:22 min/mi.

Went back home and did a crossfit WOD: 6 rounds of 10 airsquats, 10 pushups, 10 sit-ups. Then finished up with some PT exercises, hamstring strengthening, and 6 mins of continuous plank (rotating through normal, and sides like a rotisserie).

PM: 45 mins on the bike at 66% max hr. 

1 hr waterjogging in the magical healing waters of the MIT pool. Everything is feeling surprisingly good after yesterdays hill run. :)

"Long" run in FL. I was not expecting much after running a half marathon last weekend and completing my first hill workout this week. Thankfully, my hamstrings were feeling much, much better, which I think is what allowed me to run so well! Started with the first couple miles at 8:10 min/mi pace. Then the pace just kinda dropped as I focused on my running form. 

It was so, so, so hot and humid! Thankfully, I had my parents tracking me and meeting up with me to exchange water bottles. 4 bottles just wasn't enough for this one! My legs were pretty fatigued at the end I think because of the heat, but I finished strong with my last mile at 7:52. AP: 7:59 min/mi

And then my dad says to me, the feel like temp is 96F!!! Holy cow!! I'm awesome. :) 

1 hour water jogging. This is truly healing!!!

AM: 10 miles in Cambridge. It was 100% humidity, but only 67F, so I can't complain. My legs hurt pretty bad at the beginning from my long run Sat, but loosened up really well. Another accidental progressive run. First few miles over 9 min/mi pace, the last few were: 8:18, 7:57, 8:11. AP: 8:34 min/mi. I'm pretty happy with this one. I wasn't planning a fancy workout, just wanted to keep the effort at Pfitzinger "aerobic" pace which is at max 81% max hr. Hit that HR on the head!

Then tried the Rupp plyometrics (in my apartment because there are too many people around my apartment!). And then tried a crossfit WOD which ended up being too much for me, so I bailed after about 65% of the workout. I completed: 4 burpees at the beginning plus on every minute with 100 air squats, 100 sit-ups, then only did 50 box jumps. Time: 10 mins. In my defense, these were my first box jumps since my injury and my legs were so fatigued it kinda freaked me out to keep going. :)

Then hamstring strengthening and a few PT exercises working my glute meds.

Tough morning! 

PM: 1 hour on the bike trainer. Kinda multitasked this one by cooking rice while on the bike! :) Avg max hr: 62% nice n easy. The bike seems to reset my running muscles!

AM: 4 miles recovery. I finally feel like I'm having more true easy/hard runs rather than moderate effort. I ran this one by heart rate trying to stay below 76% max. Averaged 74% max. My legs were so sore I almost reverted to a bike recovery but tested out the legs on the pavement. First mile was so hard getting things going, hit 9:30+. 2nd mile everything seemed pretty lubricated, hit 9:05. Averaged 9:20 min/mi for the entire run. I hope I recover for my threshold run tomorrow! Eek! 

PM: 1 hour waterjogging. First time getting kicked! They guy's excuse: "sorry, I was trying to protect my wife" (who he was swimming behind). Really, dude, a waterjogger is going to beat her down?? Haha. Oh well. This hour went by fast and my legs appreciated the massage. :) 

Jamaica pond tempo run. I could hardly fall asleep last night I was so nervous. This is my second tempo run, and I'm not really sure of what pace to run, but I do know it's going to be hard! I tried out my new Kinvaras for the 2 mile warmup. Decided at 1.4 miles they were not cushioned enough, so ran to the car to switch into my Cortanas. I started my tempo 2 miles in. Checked my watch right away once I felt a comfortably hard pace: 7:45 min/mi, oh yeah, I'm slow! I just ignore it and keep up the pace, I glance again, 7:07 min/mi (lap average)! Great news, the trees are messing with my GPS! I just run it out. My splits were: 7:13, 7:15, 7:13, 7:21. I don't know about that last split. With 0.3 miles left I saw I was at 7:20 average for the lap, so I picked it up. I was at 7:19 with 0.08 miles left, picked it up again. Then ran under some trees and it took FOREVER to click over. I blame the trees. :) AVERAGE TEMPO PACE: 7:15 min/mi! Holla! This course wasn't pancake flat, it had several 10 ft climbs. I think I'm getting closer to my old tempo pace already! Finished up with some easy miles shaking things out.

Finished with a mini crossfit WOD: 21-15-9 kettlebell swings and pushups. Then hit the PT exercises like clockwork. My legs are still sore from Monday!!

I'm heading to Breckenridge, CO tomorrow evening for my Bachelorette party weekend!!! I have a recovery run Friday and attempting a 14 miler Saturday both at ~10,000 ft elevation. I have no idea what I'm doing. Does anyone have suggestions? I was thinking just wear a hr monitor and go by hr and time instead of distance?