Pre-Race Prep... or... Why Do I Keep Doing This To Myself?

Tomorrow is the Mendon Trail Run 50k. I signed up a couple months ago figuring I could piggyback one last long race off my Can Lake training. And at $27 (I've paid more than that for a 5k) it was a bargain I couldn't pass up!

A few nights ago, my husband, Little One and I were watching TV together when I wondered aloud to no one in particular if I could really do another 50k right now. Little One promptly replied with conviction, "If you want to, you can." Of course, she may have meant that she doesn't care if I'm not around all day but I'm going to interpret it as a vote of confidence from a wise little girl.

So, I'm all-in for one last ultra this year and now it's carbo-loading time, YAY! Here's my Paleo inspired breakfast with some oatmeal because I just miss the stuff so much!


sweet potato hash with spinach and soft boiled eggs,
avocado, pumpkin oatmeal and coffee with coconut milk

I worked a full day today. I was delightfully surprised to find breakfast pastries in honor of a director who is leaving the organization.



mid-morning snack
because the only time better to eat a chocolate chip muffin guilt-free is POST race

 

Then I had lunch with my husband at a local Japanese restaurant. Even though I'm not strictly Paleo at this time, I do favor rice over wheat for carbo-loading. And sushi is my absolute favorite food.

 

mmmm! Japanese is my favorite carbo-loading cuisine

Dinner will be a little gluten free pasta with tomato sauce to top off the glycogen take.

Now it's time to write out my clothing plan, charge the Garmin, pack my nutrition and get a good night's sleep! I'll be back in a few days with a race report.

my first week at Masters swim and a new weight training routine

I DID IT! I went to two Masters swim practices last week. Yay me!

Note: I did not say I did two Masters swim practices last week

Tuesday night they swam 3800+ yards. I stepped up to 1200. They did IM sets (front crawl, back crawl, breast stoke and butterfly, in some specific order that I don't know!) and I stuck to only front crawl. They used paddles, fins, kick boards and pull buoys. I don't own any training aids. They watched the clock and did their sets on specific intervals. I watched them in amazement.

Even though this workout seemed to turn out exactly like my solo trips to the Y, I did get a few pointers on what I can do to improve my efficiency and dedicated a few laps to focusing on some tweaks. That is exactly what I was hoping to get out of my first few workouts.

Thursday night I stuck with them a bit more. I shortened my own warm up then we did 10 x 50 stroke drills, a set of intervals with paddles, a set of front crawl intervals and I shortened my own cool down. I worked. Hard. And arrived home exhausted, starving, and so freaking motivated! With each drill, they explained to me what part of my stroke it was supposed to correct. I had a lot to focus on during every trip down the lane and I was reminded more than a few times to keep my head down, reach for the wall, rotate more, etc. I have a long way to go but I'm excited about it too.

sink or swim?

Last night I went for a swim at Y and for a little while I shared a lane with a guy named Dave. He swam, literally, twice as fast as me (grrr... wish I was faster!).

After my workout was over he told me about a Masters swim program in my town. They swim at a school one mile from my house! I live in a small town, so I'm always excited when something that I usually associate with a "big town" (like adult athletic opportunities) actually happens in my edge-of-suburbia neighborhood. He explained that they swim Tuesday and Thursday evenings. They do drills and intervals and give each other form tips, precisely what I need. Typically the Tuesday workout is about 3000 yards and the Thursday distance is a little shorter.

This would be a perfect fit for me if I was the kind of swimmer who could just crank out 3000 yards. I'm just not there yet. But there are no beginner Masters programs and, short of hiring a personal swim coach, there are no advanced swim lessons.

So now I have to convince myself to go. Tomorrow. Sink or swim, baby!

Facts:
I will be the slowest swimmer there
I will have to skip intervals
I will not be able to finish the workout
I will be studied and get a lot of constructive (I hope) criticism

When I first started running, I was able to run alone until I had worked up the confidence I needed to run with a group.  I'm self-conscious about my swimming and not comfortable with people watching me (I try to swim in the lane farthest from the lifeguard for this reason!) and I'm so embarrassingly slooooow! But I know I need help and I can't wait until I feel better about myself as a swimmer. I want to do a half iron distance triathlon next year. I have been trying to work up the nerve to join a Masters program for a few years but never took the first scary step.

Maybe this Dave guy mentioned the program because he sees I need help but I'm not too far off. Yeah, that sounds about right...

I hope they're nice...

Can Lake 50's Race Report Part Two: Race Day

Can Lake 50's
October 12, 2013

I awoke on race morning at 4:30, brewed a cup of hotel coffee, and got to work preparing to run 50 miles (eek!). I managed to settle my nerves just enough to choke down a banana and a tablespoon of almond butter. Then I worked through the mental check list I tossed and turned over all night: tape shins, body glide the high-risk chafe spots, get dressed, obsessively unpack and repack Camelbak to make sure I didn't forget anything, write mantra on inner arm with Sharpie (I also paint my nails black for significant races, it reminds me that I'm a badass during the low points when I forget!), sip water throughout.

My Sharpie'ed Mantra (taken from a race earlier in the summer)

 

The race allows a pacer for the last fifteen miles. The choice was simple; my very dear friend K has an uplifting spirit and is made of positive energy. I knew she would be the one I needed to keep me moving forward and help me overcome obstacles in the late miles of the race. Bonus: her husband G thinks like I do. He's a Type A personality, very organized and detail-focused. During race week, when he returned my race plan to me in spreadsheet form, I relaxed a little and knew he would be exactly where, when, and with what I needed.

I packed up my mid-race snacks, a bag of various meds, a full change of clothes (including shoes) and whatever other random supplies I though I might need (massaging stick, duct tape!) into plastic bin for G. Then Hubby drove me over to the race start.

 

Anxiety-filled pre-race waiting!

I elected to take a one hour early start because the course was set to close 12 hours after the official start and I figured I would need that extra time. The temperature at the start was in the forties but I was comfortable in a tank, arm sleeves, gloves, shorts and calf sleeves. We set out at 6 am, following a bike who lead us through the city. It was still dark then so I was fortunate to be able to watch the sun rise over the lake. Beautiful! I began a conservative run/walk pattern of nine minutes to one minute as soon as I settled in on the course.

Starting before sunrise allowed me to finish before dusk!

The scenery on this course is stunning. The leaves at this time were near peak and the air smelled like Autumn. The temperature stayed cool, cold at times, for my first two hours. The first major climb was at ten miles in. Just as I looked up the turning incline of Coye Road, I received a text from Hubby. He, K & G, and Little One were on their way! What perfect timing it was to have my support system make their first contact with me just as the run became challenging.



Best! Crew! Ever!
Hubby, G and K
Photography by Little One

They arrived after the turn on to Seneca Point. I dropped off my accumulated garbage and unneeded gear (gloves, arm warmers, headlamp) and picked up some more food. After a few quick hugs I was running again. Seneca Point Road is a very steep downhill, much steeper than I had trained on. I knew I was trashing my quads with every heavy, shocking step but there was little I could do beyond moving in to the softer shoulder.

After that came Bopple Hill. Locally famous, Bopple climbs at an average grade of 6.3% over 1.75 miles. I had never seen it but figured I'd know it when I got there. I posted on Facebook "So this is Bopple Hill." The responses were amusing and a much needed mental break during the long, calf-burning climb. Then I chatted a little with a resident out walking his dog. For the first time that morning, I did not focus on how many miles were left and enjoyed the moment.

After Bopple was behind me I snapped this pic of grape vines.
I love how running heightens my sense of smell.
The smell of these made me consider climbing down and grabbing a few handfuls!

 

The 50 km start was about three miles past Bopple and I arrived less than two minutes before they lined up to begin their journey. They cheered as runners passed and it was invigorating to see a crowd of amped up athletes after spending so much time alone and quiet. Within a few minutes the leaders began passing me. The road was very crowded then and I was thankful to hit a planned aid station stop only 1.5 miles after the 50 km start. Most of the field passed while my Camelbak was being filled. I applied some Cryoderm to my thoroughly whipped quads, got some hugs from my crew and set off again. I had planned ahead of time to take a longer break at an aid station 28 miles in where there would be bathrooms and an opportunity to change clothing if needed. At this point I was near the southern tip of the lake with 30 miles to go.

I don't remember much of the next 8 miles. I do remember that they sucked (sorry, no better way to describe it). Maybe I needed more sugar or maybe I had gone out too fast (probably both). My quads talked back with every stride. I became discouraged and depressed and started planning my drop out at mile 28. A couple cyclists passed by me and one shouted out "good job, purple!" I knew she was talking to me, my pack is purple and population was pretty scarce at the time. Then she turned and looked at me and we recognized each other. I had only met her a couple times and needed to be reminded of her name. She said I looked great to which I replied I don't feel so great and that I was in an ugly place. She pointed out that I was smiling and therefore was just fine... and the miracle was I believed her! She circled back once and cheered for me again then road on. After that I passed the 26.2 mile mark. G cycled out to find me but I explained to him I had to gut this last section out and sent him back to the aid station. The slump wasn't over - I was still very sore, exhausted and hungry - but I looked forward to getting over the hurdle and on with my race.

Post-Slump scenery, when my head and heart were back in the race!

At mile 28 I met up with the crew again. I explained that I needed an attitude adjustment and not to push me along as we previously planned. I changed my clothes head to toe, even shoes. I washed my face and rinsed out my contacts. This became a symbolic "starting over" point. I hung out a little bit indoors and drank a ginger ale while watching Little One play basketball. I admit I whined a little to procure some more encouragement from my team! ;-)

Knowing that I would pick up K as a pacer in only 7 miles was a boost to my spirit. The sugar from the ginger ale certainly helped too!The third major climb began right out of the aid station, so I had a good walk break to settle myself back in to the race. I met up with my crew again at mile 32 and started a 3 mile out and back along the east side of the lake. Since the turn at the southern tip, I did not recall seeing the lake; the course follows mostly rural roads away from the lake for this part of the race. Just as I began this segment I ran in to a friend who was crewing for another runner. I was so very excited to see another familiar face. I hugged her and chatted a bit and left more determined than ever. During the return portion, I passed by another friend (this one running) and exchanged a hug. She was an enormous influence in getting me to the start and believed in me every step of my training. I walked most of the back portion, as it was a long, gradual uphill and finally picked up K. My mood peaked at elation then.

We set off and immediately hit the fourth and last major climb. I was excited to run with K but frustrated at the topography. We tried a couple times to run the flatter sections a bit but the hill went on for over 2.5 miles. I later called this my angry phase, when I realized we had been walking since the aid station. I swore a bit; I believe K apologized to some spectators on my behalf! After what felt like scaling a wall for few hundred feet, it was finally over and I attempted to settle back in to my run walk pattern.

This was somewhere between 40 and 42 miles.

By this time my quads were cramping, so the walking segments got a little longer and even the small rolling hills were too much to run. K told me some stories and made me laugh. I tried to eat and drink but I knew my stomach wanted nothing to do with it. I never felt sick but definitely did not hydrate or eat enough in the last 15 miles. I started to feel stupid and unaware of the traffic and definitely relied on K for my safety. I eagerly watched for each descending mile marker. I was even surprised a couple times to find a number lower than I was expecting! We entered the campus and I remember approaching the start area. Then the enormity of the accomplishment hit me. I had no tears to cry so I laughed instead. Then the finish banner came in to view - a big blue Fleet Feet finish line I've crossed under so many times.

I finished in 11 hours and 53 minutes. Little One handed me a bouquet of wild flowers and the relief of being done settled over me.

The finish line I thought I'd NEVER EVER see!

I still cannot believe that I finished this race - it doesn't feel real. I'm not sure if I'll ever run this or any ultra-marathon again (I have some triathlon goals to work though before I try to push the distance barrier!) and I am completely satisfied with the experience. It was super well organized with patient and helpful volunteers, a beautiful course and very friendly to first time ultra-runners. I am highly recommending this to all aspiring ultra-marathoners!

Can Lake 50's Race Report Part One: My Race that Almost Wasn't

Can Lake 50's
October 12, 2013

This race report starts with my final hard training weekend before taper. On September 21, 2013, I ended a 23.8 mile run early. 18 miles in, a nagging pain in my lower left leg finally reached a point in which I was concerned about a stress fracture. I begrudgingly called my husband to retrieve me and ruled out the Rochester Marathon the following day. That would have been my 50 mile weekend, the final mental boost I felt I needed to start a 50 mile road race. The previous weekend I had completed a very conservatively paced 35 mile long run. I really did not believe I had done anything wrong in training in the previous couple of weeks except maybe running my weekday runs too fast.

I saw a sports medicine specialist during the week, who sent me for X-rays. Those did not show a fracture but my symptoms were indicative of one. He opted for a conservative approach and put me on crutches for 1-2 weeks. After 8 days the pain on weight bearing had subsided and I took myself off the crutches. I had my follow up X-rays taken and returned to the doctor. There was still no evidence of a fracture but I still felt pain at the site. He ordered an MRI for a definitive answer. MRI was clear of fractures, I was diagnosed with shin splints (Shin Splints?!? I though I was immune!), and on Thursday October 10 I was cleared to start the race two days later (cue epic freak out!)

Back up a bit to the start of the injury... When I first was put on the crutches, I was concerned about weight gain and figured I would not be running for eight plus weeks. At the time, it was the perfect opportunity to experiment with my diet. I started a Paleo plan and was about three weeks in at race day. I had a difficult decision to make. I would either have to return to my tried and true old habits and risk digestive issues reintroducing foods I was perfectly content without or try to fit carbo loading and race day nutrition in to the new plan. Having a relatively strong stomach when testing new foods on the run, I opted for a modified Paleo based plan. For the two days pre-race, I filled up on starchy veggies, fruit, potatoes and rice and fueled my run with fruit, dates, nuts, and natural sugar based "gummies" and soda. Fortunately, this strategy turned out to be a success. I acknowledge that could have just as likely been disastrous!

Hubby and I left for Canandaigua Friday evening. During the drive, I got a call from my sister who was watching Little One for the weekend. She had bumped her chin on the playground and was bleeding quite a bit. Ahhh, a little stress but my sister is a nurse so I knew the girl was in good hands. We found a great Japanese restaurant for dinner. I ordered a (very salty) rice noddle, chicken and veggie dish. During dinner I found out that Little One was on her way to the ED for stitches. A little more stress.

We finished dinner and went back to our hotel, the Holiday Inn Express chosen because it is less than one mile from the start line. Sister called again to explain Little One was not holding up well and probably needed her Dad with her. Lots of stress now! It was almost nine. Time for me to settle in, watch a little TV and try to fall asleep at a reasonable time. I tossed and turned until Hubby and Little One returned to the hotel at midnight. Good thing I consistently got about 8 hours of sleep the entire week before!

The first alarm went off as scheduled at 4:30 am. The rest of this race report will be in Part 2... to be posted shortly!

pre-race prep

My second set of xrays for the potential stress fracture in my left shin were clear. YAY! But, I still have swelling. BOO! In order to completely rule out a stress fracture, the sports med doc sent me for an MRI on Tuesday. I expect clearance to run (that is, no stress fracture found) at my final follow up this afternoon.

This is a rather weird, unfamiliar place to be. I know I haven't run (or really worked out in any significant way) in over two and a half weeks and in that time I completely overhauled my diet. Not my typical pre-race behavior because until this week I didn't think there would be a race. Now I have been forced into all the taper time prep – including the mental stuff – in just four days!

I'm reading all the race reports I can find and browsing through course photos to get amped up. I'm not even nervous yet… that's a bit troubling. Maybe I'll feel better when the anxiety kicks in, hmmmm….

I also had to rewrite my race nutrition strategy. I ate a little off plan yesterday; I had some grains and processed food. I thought I was going to fall asleep during the meeting that followed that little snack. I'm not usually tired like that. So now my tried and true foods might not be the best choice but my rewritten food plan is untested in running. What to do?

Well, as I am a scientist at heart, I'm going to err on the side of meaningful experimentation of course! I've replaced my go to race foods with Paleo equivalents and left a few off plan but "cleaner" choice treats in there. In place of GU, I'll be taking in bananas (tested and OK) and sweet potatoes (not yet tested…). In place of energy bars, I will substitute Larabars. Cashew butter will take the place of peanut butter, fruit juice sweetened organic gummy snacks instead of gummy bears, and anything-other-than-potato veggie chips will replace the Lays. I found some really good cane sugar sweetened ginger ale instead of the Canada Dry I had at my last 50 km when my stomach started to complain. And I'm going to run with coconut water in my handheld bottle for the first time (Camelbak still filled with water for main hydration).

What's the worst that could happen? My choices are risk running with foods that I have been eating in quantity for two weeks but are untested during exertion or risk running with foods that I used to rely on quite a bit but will likely be more difficult to digest now. I'm not even sure my leg is going to hold up, because if it's not a stress fracture then no one really knows what is wrong with it!

I've been able to handle new foods just fine on the run and I'm hoping Saturday will not be the first time my strong stomach fails me.

going Paleo

I'm good for a diet overhaul every once in a while. By diet, I refer to my wholistic method of fueling myself, not a weight loss plan... although that's sometimes a secondary goal.

I'm influenced by Michael Pollan and place great importance on the source of my food and how it was grown/raised. I strive to eat organic, minimally processed, grass-fed/pastured/free-range, local food.

So, when I went from ultra marathon training to hobbling around on crutches, I decided to look for something more structured to keep any weight gain at a minimum. 

My mom had been having great success on a Paleo inspired plan (I have been the one to suggest it to her a few weeks ago) so I did my research and joined her. It's rather simple. Eat high quality, minimally processed meat, eggs, seafood, veggies, fruits and fats. I had already been doing that, so the challenge came with excluding the foods that were discouraged: grains (including corn), dairy, legumes, alcohol, added sugar, and artificial ingredients.

I'm 8 days in and I plan to stay this course until mid November. I feel wonderful! I have tons of energy without relying on snacks to get me through slumps. I'm still cooking the same foods (pasta, cream bases sauces, tacos) for my family but I just modify my serving to stick to the plan... And that's not driving me insane! Those cravings are gone.

A future post will have a day of my plates but I'm off to the farmers market now :)

starting... again

I set this blog up almost 18 months ago and have had a few failed starts. This morning I woke up determined to get going here! I think a great deal while I work out and want a place to dump my thoughts. I also want some place to look back at my growth in all things life-related but primarily in running and triathlon.

So, my first post is going to be about the injury that has sidelined my running for possibly the entire fall season. Hmmm...

I started training for the Can Lake 50 Mile road race in the end of July. I worked my butt off (literally!) all summer. I trained during the hottest times of day (during the heat waves!) in an attempt to make my cooling system more efficient. I ran a 50km trial race: the Green Lakes Endurance Run (in a word Awesome, future post about this!). I hit my first 60 mile training week, did back to back 20's, and a 35 mile long run.

Saturday, September 21, I started a 23.8 mile run (with the Rochester Marathon the next day, I would have a 50 mile weekend, the last mental hurdle for me). It was a monsoon-like day in Rochester. Non-stop rain, big fat drops. Honestly, my favorite weather to run in if I'm dressed appropriately, which I was. Hubby, Little One and I drove out to East Rochester to watch Big One's field hockey game. My plan was to run almost home from there (long story involving an over-scheduled family, I'll spare you the details) and I was soaked before I ran a step. Excellent. I situated my Camelbak, stocked with PB&J and some Gu's, buried my phone in a pocket in an effort to keep it dry, and headed on a course towards home.

I was immediately starving. I don't believe this had anything to do with the injury but will note nutrition anyway. I took a Gu within the first mile and promised my grumbling tummy another one in an hour.

The rain kept coming.

About two and a half hours in, I ate my PB&J (it was almost dry, yuck!) and then noticed a twinge in my ankle/top of foot area. It felt like my shoe was tied too tight. I decided I'd adjust the shoe if it got worse or wasn't gone in a half hour. A mistake to wait?

I finally decided to investigate a little more when I started running down a rather large hill, not very steep but a mile or so long. I stopped and loosened the shoe lace. No change. I loosened it again. No change. I tried the numerous ways I know to tie shoes. The only change: the pain got worse every time I started up again. I poked around where I thought the pain was coming from... funny, no pain there. I started poking up my shin and found it. The source was about six inches above my ankle. Uh oh! I finally knew, about four miles after the pain started, that I was dealing with something serious and had to stop right then, 18 miles in. I called Hubby for a ride home.

A few days later, I visited a sports medicine doctor who took x-rays, called it a possible stress fracture (I wasn't completely convinced) and put me on crutches for a week or two. That was nine days ago.

I had been pain-free for three days so I ditched the crutches yesterday. At noon, all was still well and I hit the company gym for a 30 minute express cycle class. I did not risk leaving the saddle to climb but that didn't really matter. Did it feel good to sweat!

My next visit to the doc, with repeat x-rays, is next week. He ought to be able to rule out a stress fracture at that time. Until then, I'll add a little non-impact activity each day and monitor for symptoms.

Can Lake is in eight days. There's a tiny chance I can still run. Tiny. But that's better than nothing.