Epic PR or epic DNF? My race goals for the Cleveland Half Marathon on May 15th

I am doing everything in my power to hold back from running right now! And why is there such a big need to NOT run? I'm not exactly sure. It's more of a gut feeling type of thing I guess. Eleven days ago I vowed to myself that I would take two weeks off from running in an effort to rid whatever was going on near my lower shin and ankle area. The first week went by fast and featured lots of cross training, 60-90 minutes at a time as well as one day off. This second week has seemed to drag. It might be due to the fact that the Cleveland Half Marathon is nearing as well as the opportunity to try running again.

I've tested running a handful of times (a 25 meter jog down the side walk and a run up my stairs) without any pain. All that those little experiments have done is make me incredibly excited for next Sunday! I've studied the course map and I am familiar with much of the route. My race plan is the following:

1. Treat the race as more of a training run. After all, my goal pace is most runners' training run pace. Likewise, when I've run 5ks as training runs, I've felt stronger during them and better at the finish.

2. Go out slightly behind the 3:30 marathon pace group. This group will be on pace for a 1:45 half, or 8:01 pace. They likely won't start at that pace and neither will I. I would like to stay behind them to start but have them in plain view for the first mile and a half or so.

3. Upon catching the 3:30 group, I plan to stay with them for miles 1.5 to 5. I should be able to easily settle into their pace and not feel too taxed. The goal is to feel fresh enough to begin to chase down the 3:20 group (1:40 half) around 5-6 miles.

4. I will make a slight move around 5.5 miles. At this point I will have to get in chase mode. Feeling mentally strong is key here. I don't want to be feeling taxed to the max just yet while I chase people down to get with the 3:20 group. It will be helpful to remember how I made huge strides in the Akron Half in 2009 to catch and eventually pass the 3:40 group. I never knew my exact pace then, I just kept going and going, feeling really good. This time around, there is a chance I could feel like crap because my training was not exactly how I had planned it. So this is where being positive will carry me where I need to be. I'll have to remember all the track workouts from last year where I was easily able to hit 7:50s, 7:40s, and sometimes 7:35s. While I didn't get many opportunities to do such workouts this year, I have carried those paces on some runs and if I start out smart, they shouldn't be that hard. There is also the case that I could be feeling shin or ankle pain around these miles. If that happens, I will drop out in an effort to save myself from an even bigger injury. I do not think this will happen but I will admit a part of me is scared. I hope this adrenaline that is building inside will keep me positive and focused from now until then.

5. The plan is to catch the 3:20 group around 10 miles. By then, I may be having a side stitch or two. Or three. It might even happen before then. However, I truly believe if all the pieces come together next Sunday that I can stay with this group and make a move when they continue on and I head towards the half finish. The breakaway point is at 12 miles so I will have a mile to either maintain my pace, slow down, or speed up. The last "workout" I got in before my cross training experiment, I averaged 7:47 solo for four miles, with two miles recovery in between. When I switched gears after the recovery, I felt like I was working, but it was a good working feeling- not struggling but pushing myself to reach a new height. Mentally I struggled a bit but I think if I have people around me to work with that should help tremendously.

6. I hope to finish satisfied, happy, and pain-free-- injury pain free. A little "pushing myself" pain is fine ;)

In all, I am so pumped for this race. This is where I think the patience is a virtue and a blessing in disguise. My cross training has been quality, especially the long bike rides where I have stay strong mentally for two hours plus. I have to remember all the base work I have done leading up to the ankle/shin mishap. I got in quite a bit, including one long run at 1:44- roughly close to what I hope to run. When I get to the line, I'll remember all the runs I did during this ugly winter and soggy spring. I'll remember pool running for sixty minutes while crappy soft rock was playing. I'll remember the hour long swims and the two hour bike rides on a cheap mountain bike. I'll remember lifting, stretching, foam rolling, foot exercises, and icing. I've done a lot of work so far and I hope this race springs me forward to faster times thereafter.

Jumping on the X-Train.

Earlier this week I made the decision to wrap my running up early due to the on-again-off-again ankle pain. The decision ended up being easier than I thought. It actually felt like a burden removed from my shoulders. To save my base fitness that I never really got to use for specific workouts, I am doing the most cross training I have ever done. I've logged 90 minutes in the pool twice this week as well as a 90 minute bike ride outside. I am viewing these cross training workouts as adventures or a trip- such as a bike ride to another city or a swim to a small island. They have been going by quicker than expected and if anything, I'm getting used to being active for 90 minutes at a time. I've also incorporated pool running and the elliptical, both which have improved since last year.

Part of me is nervous that I won't be as fit as I wanted to be for the Cleveland Half on May 15th. Yet at the same time, I feel much stronger during my swims and bike rides. I think it will be most important for me to be mentally strong come race day. I've put in the most work that I've ever done for all activities so I have that going for me. I'm hopeful that I will have a pain-free race that is mentally strong. Whatever time that results in, I will be happy. Because of the little ankle mishap, I don't expect as fast as a time that I originally wanted to run (1:38-1:41). But since I haven't done many workouts, I wouldn't put it past my body to surprise me considering the strong base I've built. I'm definitely going in blind so this will be a nice experimental race to see how well cross training holds one's fitness.

Nonetheless, it will be a stepping stone to faster times. I'm proud of the work I've done since December. I hope to get 100% healthy after the race and then begin to utilize the base I created for my next racing adventure!

Flexibility is not just the 'bility to touch your toes.

In the field of counseling, I am continually taught that being flexible is a desirable trait to have. Whether one is a flexible counselor or client, it is arguably the most sought after goal of many. I think in my field, I'm pretty flexible- quick thinking, open-minded, and always expecting change. But in my running, I tend to become inflexible. And this inflexibility often leads to injury.

At the beginning of this week, I felt recovered from my down week. I had the goal of hitting 40 miles until I noticed some recurrent ankle/shin disturbance 6.5 miles into my 8 mile run on Monday. The next day was an easy 3 mile recovery run I ran slow and likewise, felt no pain. Although I did feel awkward and hesitant, like there was too much baby-ing going on. Wednesday, I woke up and did my first run on an empty stomach to simulate carb depletion. It was actually fine 4 miles in but on the last mile, the ankle pain came back. This was probably the worst it had felt and left me with a frustration that wanted to quit running for good because all I ever deal with is injury. The rest of that day sucked so I just attributed it to the nonseasonal weather we've been having.

On Thursday morning, I vowed to myself to be more flexible. I opened up to the idea of cross training on my easy run days in order to recover from all the pounding that my body can't seem to handle. I planned to swim but forgot my goggles and swim cap at home. Instead of going back to get them, I headed to Hudson to meet James for an easy run. The difference was that I experimented with an Ibuprofen. And low and behold, I had a pain-free night run. I could've ran today but instead, I saw last night as a freebie before a real injury hits again. So, I swam for sixty minutes (what I would've run) and spent some time in the weight room.

There is still a part of me that feels inadequate for not running higher mileage. But at the same time, there's another part of me that realizes I'm not training at such a high level yet or running incredibly fast times that cross training might actually help my training, rather than hurt it. As of today, I consider myself more flexible. I have to make sure to listen to my body more. The original plan called for running seven days a week in order to spread out my daily mileage as a way to avoid overload. However, my body was upset it couldn't swim anymore. Thankfully, the experience this week opened my eyes up to many different training options. I want to be able to have a successful race experience in three weeks, where my running feels smooth and effortless. Being open to different options can bring me closer to that goal than merely putting in 40 miles a week, especially if I'm crawling by the end of those weeks. For my upcoming half marathon and subsequent long term goals, the long run is the most important workout of each week. While it's probably not smart to do a long run this week, if I cross train properly in the next couple of days, I'll be able to achieve better long runs in the future. Likewise, I'll be on my way to better fitness and hopefully more miles.

Updating

Fully recovered this week and made it through without an injury! I'd say that's a better achievement than a high mileage week or a workout PR. I swam a little over 3 miles, biked about 20 miles, and ran a little over 10 miles. Yep, I was healthy enough to run a little. All runs were on trails. After today's swim, I feel like myself again. I'm ready to take on this upcoming week of full running as well as focusing on a good long run. The long run last week found me barely trotting to the finish. The Boston marathon is tomorrow, too. I'm excited to watch it!

***Fitness streak is at 107 days***

Ah, rest.

Just checking in. I have a down week this week and it feels good. Last week I ran my highest mileage ever at 40 miles. I had also been working on not heel striking but I think I did too much too soon because my calves ached on every run the past week and a half. I also had some right, lower shin pain that I must keep an eye on to ensure it's muscular and not skeletal. The nice thing about this down week is that there is no pressure to hit a certain mileage. If I'm in the pool all week, so be it! I guess I am a little concerned about the pain. It will be important to monitor this each day and to not get stressed out about what the future will bring.

Outside of running, I have three weeks left until I am officially done with classes for good, or at least for my Masters degree. After that I begin seeing clients. Today, I had to be a guest teacher/speaker at a local high school. I was very nervous for this project but once it started, all nerves left. And so now I'm more excited than nervous to see clients.

Some fun runs

The fitness streak is up to 86 days. There were a couple of close call days with my foot but they quickly passed when I listened to the body and took it easy. I'm up to averaging 35 miles a week, though it's been a slow process getting there, with adjustments made on the fly. However, I feel comfortable where I'm at right now and have my eyes set on the Cleveland Half Marathon in May. I was hesitant to sign up so early but 1. I'd rather waste $65 than $85 if I get injured between now and then and 2. it might sell out soon. During the last 86 days, I've had some interesting runs. A few weeks ago, I ran in my jeans after being in a car for twelve+ hours. Surprisingly, I felt light and found a nice neighborhood to run in at night. The jeans were quite sweaty afterwards, sticking to my legs. But very warm! Then there was the infamous dog bite run, which occurred two houses down from me. I have since seen the teenage daughter walk the dog with a leash and feel as if I accomplished my first unofficial family therapy session with her following the rules laid out by her father. Keep it up neighbor!

One of my favorite runs recently was doing a 6 miler at 10:30pm, alone, on country roads. Some would say that this is not safe at all. And they are somewhat correct. However, I think it's sad that one should feel scared to run alone late at night. It says a lot about our society. So instead of thinking about the bad in humanity, I assumed the good and ran as free as I could that night. I jumped at the sound of crickets when I turned onto a street with a marsh. And I swore I heard voices in the tall grass to my right. Those trees sure were talking that night, too; their branches creaking like the sound of an old rocking chair. But by the time I made it back to the town square and its street lights, I found myself longing for more of that nighttime serenity.

I've never run this much before and so I'm starting to see that each day the run feels different. A new experience, new scenery, and new feelings every time. The unknown is now exciting, rather than scary. The day could be going horrible but I look forward to what the run may bring later on. Right now I'm on the road and find even more excitement running in new places, exploring. It also helps to be surrounded by fellow runners here. Given that each day is unique in its own little way, makes it that much easier to take life and my training one day at a time.

Mind games

I ran the St. Malachi 2 mile race this weekend. This year's course was changed and thus, a tad longer than 2 miles. Knowing this before hand, I decided not to focus on running a certain time and instead try to race, or at least run mentally strong. I achieved both goals. My time, based on 2.08 miles, wasn't that bad, especially considering a nice hill at the beginning of the race. I also finished second woman overall but no one really showed up that day.

Throwing all cares and worries about time out the window gives me such a free feeling. My speed will eventually come. What was great about this race is that I ran even (basically 7:00/mile pace). There was only about 300 meters where I mentally struggled and had some negative thoughts. This occurred around the 1.5 mile mark and right after a tiny incline into the wind. Racing wise, I passed two runners during the start of the second mile, one of which I ran with for about 400 meters before dropping him. For the next 400 meters I was pretty much alone. When I approached the finish line, I almost caught another runner, as well as the first female, without knowing she was first place.

This little race was such a good exercise in running mentally strong. I'm so used to feeling like crap and struggling a lot during and after a race so I'm not exactly sure if I really did push myself or if I just ran strong. My strength has been the improvement in my running lately. So where 7:00 pace used to feel all out, now feels strong and controlled, which is a very good sign. Other improvements in my strength due to mileage increases and consistency include: easy run and long run paces are quicker and a 15 second improvement on 800 meter repeats. I also handled my first week at 35 miles ok. When I took a down week this past week and ran 30 miles, it didn't feel like I ran much!

Now that my little 2 mile experiment is over, it's time to focus more on distance and continuing to improve my strength, which includes mental strength. I think mental strength is something runners tend to ignore in practice, especially in the midst of huge time improvements. Once a bad race comes along, and the mind doesn't have enough practice, it's hard to get out of such a negative thought cycle. Right now, I'd rather have a tough mind versus very fast legs.