Showing posts with label the mental game. Show all posts
Showing posts with label the mental game. Show all posts

Tuesday, May 17, 2022

Mental Health Talk: Less Thinking, More Running (1 Week to Stow Lake 5K)

Someone created this to help kids handle their anxious feelings better but spoiler, it's occasionally useful for certain 41-year-olds as well

***CONTENT WARNING***, mental health talk ahead.

So, some years ago I started getting treatment for anxiety, not like horrific life-altering can't-function-in-the-world-on-a-daily-basis anxiety but a kind of constant, low-grade-but-sometimes-*less*-low-grade anxiety that, when I stopped to think about it, I had really suffered from for basically my entire teenage & adult life.

There were some ways in which it manifested in running, mostly around perfectionism and catastrophizing about races and psyching myself out, then super beating myself up if things didn't go at least acceptably okay. (Not productive, do not recommend.)

And then there was a period of time (~2017ish to ~2019sih?) where I started to have some weird issues every time I'd go to the track, which historically had always been my favorite workout of the week. I was telling my therapist about this once incidentally, how sometimes I would be warming up and not even doing anything hard yet and my heart rate would shoot up really high and I'd have this ringing in my ears and a sensation like ice water running through my veins, and my hands would shake a little and suddenly I'd feel lightheaded and have a hard time catching my breath. Weird, huh? So yeah, anyway!

And my therapist was like, "Uhhhh back up there chief, do you think maybe you were maybe having a little panic attack?"

And I just scoffed like, "What? Now that is ridiculous. Of course I wasn't having a panic attack. I think I'd know if I was having a panic attack."

And she was like, "Uhhhhh are you sure about that because I am a therapist whose job it is to know these things and tbh it kind of sounds like a little mini panic attack."

And I was like, "Madam. Please. WHY on EARTH would I be having a PANIC ATTACK before my track workout?"

And she was like, "EXCELLENT QUESTION MY FRIEND, PERHAPS YOU WOULD LIKE TO TALK ABOUT IT, PERHAPS TO SOMEONE LIKE I DUNNO ME, UR LITERAL THEREAPIST????"

Sunday, March 24, 2019

Life Lately + The New Agreement

So, fleshing out a bit more of something I mentioned in my recent race report.

First is just the simple fact that work (and work travel) has been taking over my life lately. A couple of my work projects are legitimately high stakes right now (like, people's jobs on the line if I can't make some things work out) so I've been under a lot of pressure. Those things really do have to be my A-#1 priority right now. Unfortunately, the rest of my work hasn't conveniently shrunk to allow me to spend a greater portion of my day on the high stakes stuff, so I've had a lot of very long days. Working a 6-8 hour day in the office and then coming home to work *another* 4-6 hour day in the late afternoon/evening has, sadly, become a thing, as has working on the weekend (sometimes in airports and on planes).

I suspect it's probably not unrelated, but I've also started to feel really burnt out on running. No one is super excited about every run and workout all the time (I don't think??), but usually my bad days are limited to feeling super tired and unmotivated when I get home, forcing myself to put on my shoes and get out the door, and almost always feeling better. Lately it's been so much worse--lots of days when I'll think about the fact that I have a run on my schedule and want to burst into tears. Or I feel tired and sour about going on a run and then it never gets any better. Sometimes getting ready for a track workout and feeling like I'm about to have a panic attack, except it doesn't go away once I've gotten started.

Tuesday, January 22, 2019

The Case for Quitting Workouts

I've seen a lot of conversations lately about the whole #nodaysoff campaign Tracksmith has going on, particularly around whether or not it's maybe an irresponsible message given that so many runners are competitive, super-driven Type A's inclined to git'er done no matter what the cost.

Personally, I don't see it that way; to me, #nodaysoff means not "no days off from running" but "no days off from focusing on your goal," which doesn't always include running, or even cross training. It means making the best decisions for your training every single day, and sometimes the best decision is "You know what, the training plan says xxx, but I'm most likely to get to the starting line healthy if today I sleep in, stretch, & maybe do some PT intead."

Not usually. But sometimes.

I think it's the same with quitting workouts. I've been injured or about to get injured often enough in my running career that it's an extremely familiar mental conversation with myself--"Hmm, that doesn't feel good. Maybe we should quit before something disastrous happens? Eh, I'm probably being dramatic, just freaking get it done. But what if I can't run for the next week as a result?? Won't it feel soooo good to just get it done? I mean, yeah, but how bad can it be to miss the last interval or two just to be safe? I mean??"

Et cetera.

Wednesday, September 26, 2018

Fall Speedfest, Week 6 of 18: Deals With the Devil (and by "Devil" I mean "my own psyche")

Could it really be that Fall Speedfest is one-third over??? I feel like I haven't raced nearly enough for that.

This past week wasn't a particularly high mileage week since I was traveling, but it was okay, and I'm pleased with myself for getting a couple runs in when I didn't really feel like it & it would have been way easier to just skip it.

Let us talk today about Stuff We Don't Want To Do (running or otherwise) & the sneaky little deals we make with ourselves to get it done.

Because we all have it, right? The stuff that HAS to get done (and/or really really *should* get done if you know what's good for you) but we just absolutely would rather have a root canal than do it.


#dontwanna

I'm not usually like this with running. And to be honest, I don't think most people really can be that way with running TOO-too much or they just quit. (As they should; there are no prizes for forcing yourself to do 'recreational' things you hate on principle.) But I'm sure we all have the odd workouts where you just. Do. NOT. Wanna.

Monday, August 27, 2018

Fall Speedfest, Week 2 of 18: trendy strava ennui + workouts are hard

Happy Monday!
This week was my highest mileage week since Boston training at 48.5 miles. I did ramp things up fairly gradually but still definitely felt the increase towards the end of Sunday's long run--no pain or injuries or anything like that, but definitely some general fatigue in the legs in those last few miles. Which, hey, is the whole point, so.

Happily, this week tapers off a bit for Race to the End of Summer. I know I won't be able to taper for everything I run this fall, but I want to try to use RTTEOS as a kind of fitness gauge, so I'm trying to get there as fresh as possible.

Now. Let's talk about Strava for a moment.

You know how it's kind of trendy to every few months write a paragraph-long post about how Facebook is making you unhappy and ruining the world and you are officially taking a Hiatus "for the foreseeable future" and your "real friends" will know how to contact you?

It seems like recently something similar has begun to happen with Strava (or maybe it isn't new at all & I've just begun to notice it). People will post things about how they've gotten "disillusioned" with it or "just [aren't] motivated" by segment PRs or KOHs or whatever anymore & are just gonna "disconnect" for a while by unlinking their Strava account/running without GPS/running without any watch at all.

Which, hey! You do you. But honestly, how "illusioned" were you with Strava to begin with, and why? Like, what did you expect it to do for your life besides announce your every workout to the world? Creating profound and lasting satisfaction/deep and meaningful inner happiness out of your hobby is a lot to ask of an internet app, guys.

Wednesday, June 6, 2018

When the Itch Comes Back

No, this is not a TMI post about some kind of dermatological problem; rest assured I am rash- and pest-free and have not been going barefoot in the gym shower.

Believe it or not, we're talking about the itch to run.

Like I kind of mentioned in this post, since I started training "seriously" (whatever that means) about nine years ago, I've never *really* given myself permission to take an extended break from running. If you don't count serious injuries, I think the longest amount of time I've gone without running since 2009 was about a month, after my first marathon in 2011. Other than that, I don't think I've ever taken off more than a week, maybe two but maybe not, when I've been completely healthy and physically able to run.

After B2B, though, I needed to. Like obviously I needed some physical recovery time but I also felt like I just needed some time mentally away not just from training but any kind of running at all. It was almost like having a little bit of a running hangover; I didn't even want to jog across the street to make a light.

I wanted to come home from work and go work on my house, or read a book, or work on a grant proposal, or just freaking sit on the couch and watch an episode of Quantico. (Do not watch that show, btw, it is awful. It's too late for me but there may be hope still for you.)

I wanted to run errands and grocery shop and cook without constantly looking at the clock.

I wanted to go out to eat or to a BBQ or have friends over and not overthink every bite and sip that went into my mouth.

I wanted to go to karate and not be exhausted, to have my legs feel light and snappy and like I could spar full speed with other black belts and not endanger myself.

So I did. And it has been So. Great. If you've generally been in the habit of jumping from training cycle to training cycle, never taking more than a week or two off either because of fear of losing fitness or gaining weight or FOMO or peer pressure or just plain suppressing any inkling of desire to take an extended break from running, I highly *highly* recommend it.

I kind of felt like I wanted to start training mid-June-ish for my September 10K and October half, but I never put a hard and fast timeline on it. Something I definitely did NOT want to do was try to start training again if it was going to feel like a chore. Basically, every morning I'd wake up and ask myself, "Do I feel like running today? Even just 2-3 miles, maybe?"

And every day, the answer was, "Nope! Not even a little. 100% into chores/errands/renovations work/Netflix & wine." I've even (mostly) kept up with my blog reading, which in the past has sometimes made me want to go register for all the things. But this time my response was more, "WOO GO SO-N-SO!!" {as I sit back & turn on HBO & refill my glass of pinot.}

This past weekend, though, I have to say there was just a glimmer of an itch. My painful toenail finally fell off. My massage therapist has very nearly turned my steel cable (her words) adductors back into flesh & blood. Being semi-sedentary is starting to lose just a *bit* of its glamor.

I'm not saying I want to go smash something at the track. I'm not saying I want to go run 20 miles, or even 10. Some little aches & pains that I assumed were running related have not yet fully healed or gone away, and I haven't spent quite as much time in the gym or doing mobility work as I'd planned to this month.

Still. I was reading a blog post on Saturday about someone reaching a half marathon milestone time goal by less than 30 seconds and how amazing it felt, and for just a second I thought, "I WANT TO DO THAT! (Maybe, sort of? Semi-soonish?)"

So, yeah. I finally dug back into the running bag I never completely unpacked after Big Sur. I plugged in my watch (completely dead, of course) and fished out my road ID. There's technically a training plan for my 10K & half loaded into RunCoach but I'm a long way from ready to jump into it, so maybe sometime this week I'll head out to one of the local trails on the way home from work and set my watch to show nothing but time of day & heart rate & see how it feels to jog two or three nice easy miles. Just a little something to get the legs moving, and then we'll go from there.

Tuesday, March 27, 2018

Race Report: Oakland Marathon 2018

So I wanted to wait until the race pics were available to publish this, but it sounds like they won't come out until maybe next Sunday and I didn't want to wait that long. (You can get them free & instantly if you give CSE all your Facebook information, which, sorry, no thanks.) So, please enjoy this photo-lacking account of my Oakland Marathon experience, and I'll go back & add pictures when I get them. Unless they suck. (But, if they suck REALLY bad, then I might still.)

========

Well, I'm super behind with weeklies, but that's partly because of more dumb injury stuff. :-/ Honestly, at this point I just want to finish Boston under my own power and depending on the day there have been a number of times when I was not sure that was realistic.

Which, hey! Brings us to the Oakland Marathon!

The Backstory

Sometime last fall, Jen shared a discount code for the Oakland Running Festival, which fell on the day of my last 23 mile long run before Boston. I really hate doing my 20+ runs on the same old loops in GG Park, so I decided it might be nice to run a nice easy marathon on that day instead. I could have done the half but didn't want to squeeze in *another* 10 miles before or after, and besides, I'd never run the full, which had a reputation for being both pretty and hilly, which I thought might be fun and also good training for Boston and Big Sur.

Wednesday, February 21, 2018

The Myth of Balance

A perennial lifestyle meme/debate/whatever you want to call it that bugs the crap out of me has to do with the question of if and how one can "have it all," usually specifically whether women can "have it all." And e'rrrrbody's got an opinion.

Why does it bug the crap out of me? Well, for one, because the phrase "having it all" does NOT in fact refer to having "it all"; it's almost always used as short-hand for having a very specific subset of things: A high-powered successful career, a healthy social life, a reasonably functional relationship (if you feel like it), and of course, the absolutely non-negotiable pièce de résistance, children, because what normal woman could ever *possibly* hope to have a happy, fulfilling life without squirting some crotch spawn out into the world. (Mostly, though, "it all" seems to refer to a super successful career & kids.) Yes, I get that a lot of women do want those things and are sad if they can only have some of them, but those things by no means constitute "all" there is to have in life. It bugs me that society acts like they are. A woman could have all of those things and still feel frustrated and unfulfilled.

Saturday, February 10, 2018

Race Report: Kaiser Permanente Half Marathon

I'm probably doing all this in the wrong order, posting-wise, but oh well! You get a post! And a post is better than no post. Right? Let's go with that.

Kaiser Permanente Half is one of the iconic San Francisco races, right up there with SFM and Bay 2 Breakers. In fact, in spite of the fact that SFM and B2B are flashier & marketed way more heavily, I would probably still consider Kaiser Half my "hometown" race over either of those, for a few reasons.

1) There are a lot of fun, well-done races in San Francisco that offer their own unique experiences, but most of them also tend to be a bit of a spectacle and cater more to tourists and fun runners looking for an "event" or "experience" than local runners just looking for a good, fast race.

2) If you're hoping for a half PR, Kaiser is 100% your best bet in SF. The course is 90%+ flat or downhill, doesn't have too many turns, and takes place in early February where the biggest weather risk is heavy rain or wind (and a light breeze and/or drizzle is much more likely).

3) $$$. The first time I ran KP half, I think it cost less than $50. It was up to $60 when I registered at the early bird price in July (plus transaction fee, bah), but that's still over $100 less (!) than some other half marathons in the city that offer a different experience.

Monday, August 7, 2017

SJRNRHM Week 6 of 14: Drama-Free Training

I'm sure you've all seen this meme floating around:

Now I am under no illusions that I'm one of the truly fast kids, but I generally finish in the top 5-20% when I race and have podiumed my share of small local races here & there, & that sometimes seems to give some people the idea that I feel like the lady in the top picture when I'm running.

I find this hilarious. Like. I've been long-distance running since the mid-90s and I can count on maybe two hands all the times when I've felt like the lady in the top picture. On a good day I feel a lot like the kid in the bottom pic; on the tougher days, I feel maybe a little more like this:

And you know what? I'm really 100% fine with that. Not feeling fresh and peppy every day is the reality of cumulative fatigue and actually training hard enough, in terms of quality and/or volume, to improve. Honestly, if I started to feel like the lady in the top picture too often, I'd assume I wasn't training enough & needed to step it up.

I definitely went through a phase (around the time I started doing races more frequently and actually making an effort to get faster, ca. 2008-2011ish) of feeling like the lady in the top photo is what it should feel like, at least once you're in decent shape. The running blog world of that time did not help matters, with all its #blessed this and #humbled that and post-workout pictures featuring peppy smiles and perfect makeup and nary a hair out of place.

Seriously, I could not figure it out. People seemed absolutely brimming with joy and bursting at the seams with #gratitude after every [flawlessly instagrammed] run. This was before it was trendy to #keepitreal, and I remember wondering as I perused the internet if I was doing this training thing wrong somehow because where were all the posts about "Eh, today was a run" or "8 easy miles, fine" or even "Ugh, tired today, really wanted a nap instead."

As it turns out, those make for less heart-able Instagram posts.

At this point I feel pretty comfortable in my own running skin. I know I don't look like a lady in a Nike ad, even on my best days, and I don't expect to feel like one either. My bar for what counts as a "good" run is a lot lower. (Did it get done? Am I not injured? #winning) I've embraced my slow, comfy 10-10:30 easy pace, even though most of the time it feels more like a shuffle than really running (because guess what, results, bitches). These days, for the most part, the thick of training for a goal race feels neither fantastic or awful. It just kind of...is.

I was reading on some coach's blog or newsletter recently (though I can't find it now) about how that's how he knows an athlete's training is going well. Their training log notes aren't filled with breathless raves about how magical a run felt or how #blessed they, nor with angsty rants about how terrible it was; for the most part it's just full of miles and ticked-off workouts and quick notes about how most runs were just kind of fine.

He referred to this steady, unremarkable, sometimes boring ticking off of workouts as drama-free training, which I immediately wanted emblazoned on a T-shirt, because yes! More of that! I don't need scads of effortless tempos that feel like I'm flying or spiritually fulfilling, life-changing runs that I can plaster all over Instagram. All I need is the work, mostly slow and steady, plugging away, unceremoniously depositing workouts into the First Bank of Training, one mile at a time. I don't need to feel like the Nike ad. I just need to get it done.

* * * Rock 'N Roll San Jose Half: Week 6 of 14 * * *

Friday, December 2, 2016

HERE WE GO.........

Well, here we are.

As I said previously, it's been quite a ride, and no matter what happens on Sunday, I couldn't be happier with how this training cycle has gone. (I mean. I could have done without the knee drama in weeks 8 & 9. But still.) I feel like I've trained well & am prepared for a solid race, and the time will be whatever it will be.

However. I *do* have to make some decisions about pacing ahead of time, and I have to base that on *something*. (I'm not experienced enough at marathons to run them by feel.) My original thought was that as long as I was healthy and feeling reasonably good and the weather isn't doing anything ridiculous, it wasn't TOO audacious for me to go out with the 3:35 pace group (8:12/mile) and see how it feels. But, that was before I learned that apparently there is no longer a 3:35 pace group, only a 3:38 group & a 3:33 group, presumably to give people a shot at actually *getting in* to Boston should they qualify. SO NOW WHAT???

Eh, whatever. I'll probably start with the 3:38 group & then see how I feel & maybe work my way up (er, hopefully that's how it will work). My recent 10K and half marathon times back up a time somewhere in there, and my training has been simply head and shoulders stronger than the year I ran 3:36. There is definitely something kind of freeing about being able to look back on this training cycle and say, In this training cycle, I ran 35% more miles than ever before. I hit 50 miles or more in twice as many weeks. I did twice times as many runs of 16 miles or more. I did three times as many runs of 12 miles or more. I did longer and harder speed and tempo workouts than I've ever done before in my life. I did multiple workouts that scared the pants off of me.

Still, since I have never run faster than 3:36, I think it's probably smart to be a little conservative and plan to run no faster than 3:35 pace for at least the first half. If I'm feeling absolutely amazing, then maybe I can think about pushing just a tiny bit harder after that, and around 20-22 basically run as fast as I think I can manage.

But, I'm also completely prepared for 8:12 to feel just barely manageable start to finish. And also for it to feel too hard. I know I should be feeling pretty happy & comfortable for the first 13-18 miles, & if that's not what 3:35 pace brings on Sunday, I'm more than willing to back off a bit in the interest of running a negative split.

So, we'll see. At this point I've done all there is to do, training wise; all that's left is to remember to pack everything & not oversleep. D:

(BUT SERIOUSLY IF YOU HAVE ANY PACING SUGGESTIONS OR ADVICE I AM TOTALLY TAKING THEM.)

See you on the flip side of this thing!

Wednesday, November 30, 2016

Evolution of a Distance Runner: Systems & Process Goals

I wrote a few weeks back about how I'm not really hitching myself to a particular time goal in this race. I've done that lots of times in the past because it's a very bloggerly thing to do ("My A/B/C/D goals for xx race next week are this/that/the other thing!") and because if you're not setting goals how will you ever make any progress ("goals are dreams with deadlines" or some such). Regardless of whether I achieved the goal or not, though, something about defining things that way always felt kind of...off.

There could be a lot of reasons for that. This research, for example, that found that stating a goal publicly can actually make you less likely to achieve it, because "announcing your plans to others satisfies your self-identity just enough that you’re less motivated to do the hard work needed." And if you set a goal and then don't achieve it, how do you understand that? Or this bit from Scott Adams' Secret of Success: Failure:

    "If your goal is to [accomplish x], you will spend every moment until you reach the goal—if you reach it at all—feeling as if you were short of your goal. In other words, goal-oriented people exist in a state of nearly continuous failure that they hope will be temporary. If you achieve your goal, you celebrate and feel terrific, but only until you realize that you just lost the thing that gave you purpose and direction. Your options are to feel empty and useless, perhaps enjoying the spoils of your success until they bore you, or to set new goals and re-enter the cycle of permanent presuccess failure."

Thursday, October 6, 2016

Anticipation Fatigue: It's A Thing.

This Tuesday's track session was a not-insignificant 2 mile warm-up + drills/dynamic stretches, 10 x 1K / 200m jog, 2 mile cool down. The target for the 1K's was pace was 4:34 (7:21 pace), just a bit slower than I ran my 10K in a few weeks back.


This is what Kezar Stadium looks like at 4pm. By 6pm there are approximately 700 people on it.

Something I've noticed in both long, hard workouts as well as races is this phenomenon I've started calling "anticipation fatigue." With anticipation fatigue, you are preparing to do something sort of frighteningly hard like run a scary pace for longer than you feel confident about, or do a freaking shit-tonne of hard intervals, or something of that nature. And regardless of how easy or hard this feat *actually* is, the thought of it kind of terrifies you, and for some nonzero portion of it, you are absolutely 100% sure it's going to end up being a PW or otherwise completely awful.

Interestingly, I don't think I would have ever noticed this phenomenon except that I've written so, so many race reports that start with me thinking, "This is impossible, I feel so awful, what if I can't even finish," and then by halfway or two thirds through, thinking, "THIS IS AWESOME AND I AM AWESOME AND PHBBBBTTT THIS ISN'T EVEN HARD." And the only conclusion I can arrive at is that a not-insigifnicant part of the perceived effort involved with distance running is mental, and when our confidence is not in the stratosphere, it is possible to mistake mental exertion (race tactics, managing pace, balancing how you feel now with how you think you might feel x miles from now) for physical exertion.

(I remember experiencing a version of this at Race to the End of Summer, my first all-out race in quite some time. In mile 2-3ish, I found myself thinking, "Man, this is hard." But when I really pushed myself to think about it--"But is it actually, physically that bad now?"--I realized that "Actually...no." It was just the mental work of maintaining the pace and managing scary thoughts about how many minutes were left. To be honest, the actual physical discomfort & pain didn't kick in until the last mile or so.)

Looking at Tuesday's track workout on paper beforehand, my reaction was pretty much, "Well this is going to be balls," because 1) in the past when I've done "K" track workouts I've made the mistake of thinking a kilometer is super short (probably because 5Ks are "short" and 1K is only 20% of that) and then partway through realizing that oops, no, a K is actually pretty significant in terms of speed work, and 2) I ran 4 x 1600m on the treadmill at the same pace a week ago, which was also balls, and while 1000m is significantly shorter than 1600m, 10 is MORE THAN DOUBLE 4. #mathmajor.

Add to this the fact that I was still not sure how my battered knee would respond to speed work on the track, and yeah, I was more than a little nervous about this 11.5 mile workout. Like nausea-and-cold-sweat nervous.


SCARED WHO'S SCARED

The first intervals did not feel good. My legs felt tired and just generally non-responsive. There was a lot of cold sweat and I feel like my heart rate was probably a lot higher than necessary, which of course made everything feel harder than it should have. Two intervals in and "EIGHT MORE OF THESE ARE YOU SERIOUS????"

Generally at the track I run by feel and easily beat the targets without working too hard but this time I was 100% going out of my way to run exactly the pace prescribed and no faster. Mentally I kept trying to tell myself, "7:21 isn't even fast. 7:21 isn't even fast. 7:21 isn't even fast," but my legs didn't care. It wasn't that I felt I was working that hard; it was just my legs being like "Yeah; don't wanna. #sorrynotsorry."

And then, as I found I actually was able to run K after K between 4:31 and 4:34 with no problem and no pain from my knee, something in my mind or body or both kind of flipped, and they really did start to feel not that fast and also not that hard. Like, I actually found myself zoning out & sometimes losing track of which interval I was even on. "Oh, this interval is over? I almost forgot we were running one!"

I finished all 11.5 miles feeling hungry and kind of low blood sugar but otherwise fine. Knee pain was maybe .6 out of 10 -- I could feel that it wasn't 100% normal, but it was more just weird pressure from time to time, not really pain.

(And, definitely worse running in the "correct" counter-clockwise direction. Kezar is generally too busy for fast intervals in lane 1 in the "wrong" direction to feel safe, but I did my warm-up & cool down in the clockwise direction, which was definitely a little easier on the knee.)

Am I crazy? Does anyone else get "anticipation fatigue" early in a race or hard workout and then end up crushing it? please say yes

Tuesday, September 27, 2016

CIM WEEK 8 of 18: Knee Troubles :(

I am always superstitious about filling out my weekly logs before the runs are actually done, like it's somehow going to jinx me & cause me to get sick or hurt or some kind of emergency to come up. But this week I had some extra time early in the week & just thought, "Eh, that's stupid, let me just get this stuff typed up now while I have time." Three days later, I kid you not, I could barely walk.

Here's how the week went down:

Monday 9/19: a.m. strength work / p.m. karate.

This was the day after my 19.5 miles in Half Moon Bay, and I felt totally fine. No knee pain. Now, I was quite tired so pushed strength work to Tuesday, but throughout karate I was completely fine--no hint whatsoever that anything was wrong.

Tuesday 9/20: a.m. strength work / p.m. 2 warm-up, 6 x 200m / 200m jog, 4 miles marathon pace, 6 x 200m / 200m jog, 2 cool down = 11 total

Good solid track workout; again, not a twinge anywhere. I finished it thinking how weird it felt to have these double-digit track workouts starting to feel normal.

Wednesday 9/21: Rest

I had planned a short, easy run as long as I felt good, but in the grand tradition of WTF Wednesdays, I felt awful and exhausted and spent most of the evening sleeping, rising only to devour Shalane's recovery salad & a slice of marathon lasagna.

Thursday, September 1, 2016

Race Preview: Race to the End of Summer 10K

You guys, I am feeling so jittery and nervous and just plain EXCITED about this race.

It has been so long since I've run a 10K where I actually thought I had a chance at a good race. I mean, it will not be a PR race; after all I've only got 3 weeks of speed work in the legs and won't really be tapering. BUT, I've been lifting a LOT (which I feel like makes a big difference for me at the 5K-10K distance) and I feel like I've built up a pretty strong base. So I'm feeling fairly confident that I've got a solid 6.2 miles in these legs. (As RunnersConnect reminded me recently, the 10K is still 90% aerobic, so there's that.)

The main thing I'm trying to make sure I have a handle on is the mental piece. I ran my first 10K post-stress fracture last February knowing that I wasn't going to set any records, but I still thought I could probably pull out a fairly respectable race. Instead my legs felt like lead and I proceeded to completely lose it mentally within the first mile, spent most of the rest of the race alternating between panic and grumbling to myself, & finished just fast enough to tie my personal worst.

In retrospect I think I went into that race afraid to truly run hard and suffer. It's true that I didn't have the fitness to run a great time no matter what, but I think if I'd gone into it more mentally prepared and braced for it, I wouldn't have fallen apart so easily. To quote triathlon legend Chris McCormack, "The common theme in every battle with pain I have ever won was my mind-set. It was only those times when I allowed the fear of the moment to manifest big enough in my own head—-when I didn’t think I could fully beat the problem with my self-talk and my checklist—-that the battle was lost."

So, here's the mental pep talk I'm giving myself for this weekend:

  • Running fast is so, so, so much fun. Through all the marathon training & base training over the last few months, I have really, really missed the heart-pounding excitement of short, hard races. Yes, marathons hold a certain appeal for me, but there's nothing that makes me feel like a runner, like a competitive athlete, than going hard start to finish. I'm trying hard to hold onto my excitement about that.
  • Running fast also hurts. A lot. Chris McCormack again: "As I began to think about it more, I realized that no matter how much I loved racing or how hard I trained, at some point a race is going to really suck. It is how I reacted to this moment that determined everything." (In case it isn't clear, I love that article.) The pain isn't your enemy; it's an indicator that you're pushing yourself hard and getting closer to your goal. "Pain is my friend, and I treat it that way. As it presents itself, I smile and say things like 'OK, here you are. I have been waiting for you.'"
  • BUT, you're pretty good at coping with it. I really think that the last six or so miles at the Eugene Marathon helped me get my head back on straight about this. Those miles truly, truly sucked, but I had decided ahead of time that a) I was not going to back away from the pain and b) I was not going to let myself get into a negativity spiral about how awful it was or how slow I was going. Instead, I just kept reminding myself that "Baddasses embrace the suck. Are you a baddass or a weenie?" Afterward, I remember thinking, "Wow, that was truly, epically awful & you handled it fine," which was exactly what I needed.

According to the forecast it will probably be around 60° during the race (8:00am) & full sun, so I am mentally preparing for an uncomfortably warm race (not because I think 60° is hot, but in my experience that's the number where my performance starts to actively go downhill & full sun makes everything 10x worse, especially on pavement).

(Update, they're now saying partly cloudy/high 50°s, WOO-HOO!!)

On the other hand, it is a pretty flat course with almost no real turns, so--**provided I can get some good sleep & rest up sufficiently between now & then**--it should be a decent indicator of where my current fitness is.

So yeah--we'll see how it goes! :)

Saturday, August 13, 2016

What's a blog good for anyway?

Well, so much for not injuring myself early-on.

On my long run last Sunday, I felt a tiny twinge in my left calf/Achilles area. Nothing major; just one of those niggly little pains that shows up sometimes for no good reason and disappears quickly enough. Otherwise I'd had a great run so I barely thought anything of it.

On Tuesday, I had an easy 10 on the schedule. The first bit was fine, but then after two or three miles, I started to feel something in that same calf. You know how it is; I waffled & wavered about whether it was really there, and how bad it was, and whether I was being smart or paranoid by considering cutting the run short.

Mile 4: "Mmmm, yeah, that kinda hurts."

Mile 5: "Yep, still hurts, and now I am five miles from home."

Mile 6: "Yep! Pain! Ow ow ow pain!"

I had my phone so I could have called a cab but to be honest I'm pretty sure no one would have let me in their car at that point. Also, it would definitely feel worse after stopping for a traffic light, but then kind of-sort of feel a little better after a few minutes of running, and I'd find myself thinking, "Ugh, this sucks, but it's not that bad, just ____ more to go." But then every now and then I'd feel a very sharp pain in my Achilles tendon and panic a little. After a while I also noticed that my right knee was starting to hurt (and I don't generally have knee pain).

The bad news is, by the time I got home, I was actively limping. The good news, on the other hand, is that at least after an hour or two of walking around barefoot, it felt about ten times better (but still hurt pretty badly if I tried to stand on the ball of my left foot).

For all but the most charmed of runners, this (some injury that seems to appear out of nowhere) is a thing that sometimes happens. It has certainly happened to me more than once!

And here's the other good news: I have gotten waaaaaay better about how I handle it.

  • Angela handling a sudden, debilitating running injury ca.2008: "INJURED WHO'S INJURED LA LA LA LA LA I CAN'T HEAR YOU!"
  • Angela handling same, ca.2011: "But, like, injury's just a state of mind, man. All that matters is whether I feel like I can run 10 miles safely."
  • Angela handling same, ca.2014: "I am definitely, definitely injured and cannot even THINK of running and this SUCKS and I hate my body, running, life, the universe, and EVERYTHING. If anyone needs me I will be sobbing under the covers with a bottle of cote d'rhone."

The nice part about becoming older and wiser is that you remember going down all those paths, and also how much they sucked and also did not fix the situation. When all this happened Tuesday night I could sense how easy it would be to let myself fall into the Pit of Despair that running injuries have been for me in the past, especially since this was supposed to be my "peak" week of base training, 50 easy miles before cutting back to add speed & tempo & prep for a September 10K.

But, thankfully, I caught myself falling into that trap & instead tried to react to it the way I know I should react in a race that has taken a crappy turn: "Well, look, this is happening, and throwing a tantrum about it isn't going to make it NOT happen. So let's just accept it and start from there."

I think just getting into that state of mind let me think more rationally and come up with some objective, non-emotionally charged facts, like:

  • It isn't even mid-August and my 'A' race isn't until December.
  • Trying to run on it every day or every other day "just to see" is almost guaranteed to drag the healing process out even longer.
  • A few days or a week or even two weeks of not running will suck a lot psychologically, but it is unlikely to have a huge effect on my race day fitness this far out.

The other thing that's helped, honestly, is having this blog, where I've recorded just about everything that's happened to me running-wise for the last five years. When this first happened, I remember thinking, "Didn't something like this happen to me two years ago in Vancouver? Also, I have a vague memory of something similar happening like five years ago too during the summer. Or was it the other leg?"

Nope; it was the same leg, both times. Not surprising, considering this is the leg my PT was always raising his eyebrows about & constantly cupping & grinding on with various tools, and also the leg where I've had the plantar fasciitis (mostly caused by tight calf muscles, it turns out).

And guess what also definitely happened the first time? The weird right knee pain, which I'd completely forgotten about until I went back and read that blog post. (I'm pretty sure it's some kind of stride/compensation thing.)

The icing on the rational, objective, non-melodramatic cake? Being able to look back at exactly how long each had taken to heal. Both times it seemed like the end of the world (or at least my 'A' race), but in June 2011, the injury apparently happened on a Tuesday & I was back to 6 easy miles the following Monday, and in 2014, the worst of it happened on a Thursday & the following Tuesday I was healthy enough to run a 10 mile track workout.

So. Self, I know you won't like it, but can you handle 4-6 days of taking it easy/cross training?

Answer: Yes. Yes, I can. (Thanks, blog!)

(Update: I wrote this a few days ago and I think it's mostly fine now.)

Wednesday, May 4, 2016

Race Report: Eugene Marathon (Part 1: My Race)

(This post is about my actual race & how it went. If you're interested in all the nuts & bolts/logistical information, head over to this post!)

When I signed up for Eugene last October, I had every intention of being in PR shape. Sure, I was getting over a stress fracture at the time, but up until then but I'd also had a really strong training cycle targeting the Santa Rosa Marathon in August. So I figured I'd start running again soon, build up to normal mileage by the end of 2015, then BOOM! Hardcore Eugene training January through April.

Of course, the universe loves when you make plans like this. Probably because it likes reminding you what a puny, small, insignificant little human you are and how puny and small and insignificant are all your little dreams, relatively speaking.

So, yeah. Instead I spent most of the rest of 2015 not running, so my Eugene training cycle ended up 1) kind of abbreviated 2) lower mileage than ideal and 3) built on an aerobic base like a wee baby bunny. Add to that the problems I've been having with my left foot and how work basically did nothing but kick my ass for March & April, & it should be obvious to anyone with half a clue that I had zero realistic chance of a PR or even a reasonably fast-for-me race. Yes, I was fit enough to run the whole thing & maaaaaaaybe not PW, but that was about it.

A few years back, knowing this, I probably would have said, "Eh, screw it." My philosophy about marathons then was that they are so hard physically and mentally and require so much prep and recovery time relative to shorter distances that it's only worth it if there's a chance of a PR. I think that was healthy in the sense that it probably kept me from registering for and/or trying to run more marathons that I should. But since then I've relaxed that theory a little; yes, marathons are still super hard & time/energy intensive enough that I don't want to run them too often, but I also think there are a few other good reasons (for me, at least) besides trying to PR.

~[Metaphor Time]~

I don't really have a sense of how nerdy my throngs of blog readers are, but if your personal brand of nerdiness extends much in the Star Trek direction, you're probably familiar with the Kobayashi Maru. For those that aren't or who need a refresher, the Kobayashi Maru was a simulated training exercise given to Starfleet cadets in the command track wherein they had to decide what decisions to make after receiving a distress call from the eponymous civilian freighter.

Ostensibly the goal of the exercise is to rescue the vessel. To save the civilians, the cadet needs to enter the Neutral Zone & violate the treaty, whereas honoring the treaty means leaving the disabled freighter and its occupants at the mercy of the Klingons. Entering the Neutral Zone to save the civilians also results in Klingons attacking and boarding the ship which the cadet is commanding. As we learn in The Wrath of Khan, James T. Kirk was the only cadet in Starfleet history to ever beat the Kobayashi Maru, by reprogramming the simulation so that it was possible to win.

The Kobayashi Maru comes up over and over again in Star Trek movies and books as a metaphor and/or thematic element. In the recent film Into Darkness, young dickish Kirk's reprogrammed test results in a disciplinary hearing. Kirk argues that the test itself is a cheat since it's unwinnable, so cheating is the only solution. Young Spock (a Starfleet instructor at the time) counters that the point of the test is not to win, but to face fear and accept the possibility of death, as Kirk's father did [in the opening scene of the movie]. Basically the whole film is about Kirk's transformation from a cocky, immature, dickish yet brilliant cadet into a competent (slightly less cocky) commander, and the theme of how one deals with a no-win situation as a test of character is woven throughout.

In the weeks leading up to the race, I knew that I would really only be running to finish and maybe not PW, but also that I still really wanted to do it. Why was that? Why did I still want to put myself through it all, knowing that it was 100% "unwinnable"? (Especially when I could instead be sleeping in & having tasty brunch & winez & also not caffeine fasting all week.)

At some point it hit me that Eugene '16 was maybe kind of my Kobayashi Maru. Yes, it was "unwinnable" in the sense of a PR or even a particularly fast-for-me race. (On top of my poor fitness, the forecast called for warm weather and full sun.) But I've had some real struggles lately with the psychological/emotional parts of racing, particularly once I realize it's "unwinnable," so I was kind of thinking of this race as a test of character or mettle or courage or whatever you want to call it, a chance for me to face fear and doubt and pain, knowing it was a no-win situation, and still give it my absolute best effort (AND have a good attitude about it).

~[Le Plan]~

  • No expectations. Basically, accept that it's "unwinnable" and don't harbor any secret fantasies of miracles occurring, or even avoiding a personal worst. I wanted to run by effort--relatively comfortable but not lazy for the first 18-20 miles, then push as hard as I could manage for the last 10K. Be satisfied with an honest race and a strong finish.
  • Own the experience. This was my personal take on the "trust it will pass" point from the TrainingPeaks article I mentioned in my last post. I think feeling out of control and like the race was something happening to me was a big part of why I felt so panicked and negative at the Oakland Half. This time I decided to keep reminding myself that I chose this no-win situation and I could just as easily un-choose it any time I wanted without losing anything.
  • Talk to myself. I cannot tell you how many times in the past I have rolled my eyes at things like race mantras and "power words" because they seemed like such utter woo-woo bullshit. But desperate times call for desperate measures, so I decided ahead of time that whenever I started to feel tired or negative I would start mentally chanting to myself "calm" or "strong" or "smooth" or some other horrible distance running cliche. It can't make things worse, right? Let's go with that!
  • Accept what the day brings. I knew it would be a warm, sunny race, and although it was not supposed to be windy and the course is pretty flat, I didn't want to be surprised by anything. So I tried to visualize a hot, sunny, windy race with unexpected hills here and there where also I felt slow and crappy from the beginning. "This will all probably happen," I kept telling myself, "and you'll own it anyway, and be grateful for the experience to even run this freaking race."
  • Fake it til you make it (or don't). I was a psych minor so I'm well aware of how actions, even non-genuine ones, can influence our emotions. So I decided that no matter how awful I felt, I would smile at and say think you to every volunteer and high five the hell out of every motherf**er who offered.
  • Run with music.I've never raced with headphones before and sometimes have been very vehemently against it. But again, desperate times/desperate measures/etc. I really, truly felt like this would help me tune out some of the stuff that tends to distract me and/or send me into a downward spiral (others trying to talk to me, people who sound like they're about to die, spectators yelling YOU'RE ALMOST THERE!!! anywhere other than at mile 26, anyone soulless enough to carry sports beans, etc.). Since it was a no-win situation to matter what, it seemed like as good a day as any to try it once and see what happened.
  • Leave it all out there. The time would be whatever it would be, but I wanted to leave Oregon with no regrets & knowing I'd left everything I had to give out on the course.

In terms of more traditional racing strategy, I just decided to go out by feel, comfortably but faster than la-la pace, settle into it, and not look at my watch for the first few miles. I did want to race and leave it all out there, but I also knew it would be a warm day and didn't want to end up crawling to the finish line.

~*~*~*~*~*~

We left Jacksonville Saturday morning, broke up the 2 hour 40 minute drive to Eugene with a few wine tasting stops in the Umpqua Valley, and arrived at Hayward Field for the expo around 5:30.


It's just a track, you guys.

Afterward, we checked into the Days Inn half a mile away and grabbed a tasty pizza dinner with my friend T (who was running the half) at La Perla (highly recommend!). After dinner I laid out all my race gear, cursed at my dead-and-refusing-to-charge watch for a while (it worked eventually), then spent some time fighting with Spotify and the bluetooth headphones I never use. (WOO LEAVING THINGS TO THE LAST MINUTE!)

I think by the time I actually got to sleep it was close to midnight, but somehow I still woke up at 4:45 awake and alert and ready to go.


My body is ready to not DNF.

Hayward Field & the start were an easy half mile walk from the hotel (probably less, actually). Although the highs would be in the 80s, it was probably 45-50 when I arrived around 6:30--just chilly enough to wish I'd brought pants but not miserable.

I headed over to sweat check around 6:40 & was aghast to see a line a good 100m long. After 10 minutes I was nearing the front, & that was about when they announced for everyone to just drop their bags where they were & head to the start. I did a little jogging around in front of Hayward, pleased that my foot seemed to be feeling okay, then jogged to the start and slipped into the back of Corral B. (Honestly I have no memory of what projected finish time I told them but I didn't want to feel rushed so the back of my assigned corral seemed like a good choice.)


BRING IT EUGENE
(but not too hard tho)

Someone sang the National Anthem, the gun went off, and we started shuffling towards the start. I popped my earbuds in, hit play, & did my best to relax into Jack's Mannequin & The Resolution as I jogged across the start line.

It was crazy how good I felt at that point--not anxious or nervous or really anything but relaxed and excited and pretty much ready for whatever happened. The first few miles were fairly crowded, but ultimately I think that worked in my favor because it kept my optimism in check and helped me settle into a pace that felt comfortable but not lazy.

I didn't look at my watch but I think somewhere around mile 3 or so I realized I was kind of gradually reeling in the 3:45 pacer, which was surprising as I'd been thinking 3:50ish was probably a best case scenario. It was hard not to get excited at that point and start thinking things like "Imagine if I beat my best case prediction!" and "Imagine if I ran a sub-3:47 / my second fastest marathon ever!" It was really all I could do to squash those thoughts as soon as they popped up and remind myself that down that path lay only expectations and the temptation to do something stupid way, WAY too early. Still, sticking with the 3:45 pace group felt pretty comfortable, and it was nice to have something to focus on visually and just sort of zone out and follow. For the most part that seemed to translate into paces between 8:20 & 8:50, which wasn't so fast that it felt unreasonable.

And I ended up staying pretty much right there for a good long while. I tended to slow a bit through the aid stations while the pacer didn't, and every time I kind of thought, "Eh, whatever, it was cool while it lasted." Sooner or later, though, I'd find myself drifting back toward the group. It was a comfortable place to be so I decided to just hang out there for as long as it felt good.

Which ended up being until maybe mile 15ish. I still felt really good, but the sun was coming out as promised, and sticking with the pace group was starting to take a little more effort than I was comfortable with. If it had been a 20 or even a 22 mile race I think I could have stuck it out, but I knew the sun was only going to make things tougher and I didn't want to risk an ugly finish (accept what the day brings). So I just tried to keep my effort level in about the same place and not worry too much about the 3:45 sign.

And I have to say I was pretty proud of myself at that moment for 1) not getting too invested in 3:45, even after so many miles with the group (no expectations), 2) staying positive when I decided to let them go (own the experience), and 3) still sticking with a race-level effort rather than easing up & phoning it in (leave it all out there). Even at mile 17ish, I still felt so happy and positive. I ran by a group of teenagers cheering with bells and tambourines an drums and I swear I actually clapped and "woo'd" and high fived the shit out of every one of them. I'm not exaggerating when I say that at that point I was having such a great time that I kind of didn't want it to end. P!nk was blasting in my headphones and I was soaking in every second of it.


SEE SMILING POSITIVE

As I recall, it was around mile 18 that things started to feel hard, and my splits reflect that. Not hit-the-wall hard, but it was hot and there was less shade and for whatever reason my IT bands were starting to talk to me. I was doing gels every 3 miles from about 5.5 on, so I started thinking "two more gels, then gun it for the finish" (talk to myself). I knew my pace was slowing considerably, but paradoxically I still felt strong and steady (accept what the day brings). I was looking at my splits, but only really out of a kind of dissociated interest, not because I was concerned with what the actual numbers were (no expectations).

I did at that point start using the 3:50 pace group as motivation to keep hustling--they hadn't passed me yet, and I thought I might have banked enough sub-9:00s in the cool earlier part of the race that maybe I could slide in under my best case prediction of 3:50. But I was careful not to let myself get too attached to that thought & be prepared to see them trot past me & into the distance at any moment.

As I approached mile 20, I remembered back in my first marathon reaching mile 20 and thinking "SERIOUSLY 50 MORE MINUTES OF RUNNING EFF THIS SHITE FOREVER." Somehow remembering that I'd had that thought kind of prepared me for it this time around, so when I started thinking about how I had close to an hour of running left ahead of me I was ready to counter it with thoughts like "just don't stop" and "one more mile" (talk to myself). Yes, those were some long, tough miles and I gave it 50/50 odds whether my IT bands would melt or spontaneously combust before I finished, but I stayed positive the whole time, passed way more people than passed me, and kept giving it everything I had. It was hard, incredibly effing hard, but only in that baseline, SN:AFU way that the end of any marathon where you're actually giving 100% is super effing hard (and to be honest I think I mostly got through it by fantasizing about the epic ice bath I was going to take as soon as we got back to the hotel).

But oh man. What a thrill to head back into town at around 25.5 miles. Crowds lined the streets and the cheering was so loud and earnest that for all the pain I was in, I couldn't help smiling. When I spotted Hayward Field I ripped my headphones off and sprinted around the curve of the track for all I was worth.


This picture pretty much sums up my entire race.

For a moment I was very slightly disappointed to see 3:54:xx on the clock. I knew for certain that the 3:50 group had never passed me and I was pretty sure it had only taken me about a minute or so to cross the start mat after the gun, but as soon as that thought surfaced I immediately smothered it. It had been such a fantastic race in so many ways and hell if I was going to let something so stupid and arbitrary spoil it.

I grabbed my medal and chocolate milk and got my picture taken and pretty much spotted Don as soon as I was out of the track area. I remember kind of getting choked up for a minute about what a great race I had had, regardless of the time, and apparently was still grinning like an idiot as I left the chute.


I'm pretty sure his first thought when he saw me was "Oh thank god she's not an emotional wreck."

I'm also pretty sure the first thing I said was "Oh my god that was so hard." And it was--I really do believe that I left it all out there and gave it everything I had under the circumstances.


BLISS. Also pain.




Obligatory post-race Krusteaz pancakes.


FOOTSTEPS OF LEGENDS (or something)


I mentioned to Don about how I'd lost the 3:45 pacer but never saw the 3:50 group, and he told me that the 3:45 group had apparently come in at 3:48 but he hadn't seen the 3:50 group either, so I wondered if maybe that pacer had been slow as well and had been just behind me. Funnily, I found out later that there was no 3:50 pace group--just increments of 15 minutes, so joke's on me. Still, thanks for lighting a fire under me in those last miles, phantom pace group!

Part of me kind of wanted to hang out & soak in the post-race experience, but to be honest, once you'd got your free pancakes there wasn't really much else to do. So we headed back to the hotel, I showered and changed & bandaged up my chafed bloody places as best as I could, & then we met T for post-race beers & a delicious lunch.

~*~*~*~*~*~

So, yeah. I'm not really sure what else to say except that I feel like I acquitted myself well against my personal Kobayashi Maru to the extent that one ever really can & beat the crap out of some psychological demons that have been terrorizing me lately. AND, I really honestly don't feel that shitty about my time. I'd always said 3:50 best case, and while you can never really know for sure what might have been, I kind of think that if the day had been cooler I might have actually managed something in the 3:48-3:49 range. Which tells me that while I am still a long way from the shape I've been in in the past, I'm maybe not *quite* in a giant black hole of un-fitness.

    Official: 26.2 miles / 3:53:03 / ~8:54 pace

    Overall: 657/1667
    Women: 214/814
    A/G: 48/157