My second attempt at the marathon. I signed up for this race shortly after my first marathon. I was so commitment I booked the plane tickets and the race 8 months in advance. Plus a trip to Ireland. I have never left the country so I was stoked.
I learned from my mistakes with the first marathon and decided to plan better and train harder. I traveled with two friends again we planned a 8 day trip over there staying in hostels. One day would be committed to traveling there and one day traveling back, 10 days in all. Oh and little did we know it would end up being a day and a half because of snow. We got to the airport and our flight was cancelled. We decided instead of going back home that we would re-route and fly into London then up to Ireland. We got to Chicago and yet another flight delay-ahh so we re booked our flight while waiting on the tarmac hoping that plane did not leave before we got to the gate. Luckily we were the last three people allowed on the plane and off we were. But the drama wasn’t over, my friends and I had some in-flight excitement. A passenger decided she wanted to have medical issues in flight, and us all being nurse we had to come to the rescue, as much as the European flight attendant would let us. So finally we make it to our hostel in Ireland. Let me say Dublin is amazing, we experienced everything we could, food, pubs, castles, got lost , met great people and had a blast. I was the only one running the marathon the others we just enjoying there time. I was going to have the opportunity to see Dublin in a way that they would never know. I was so excited to run through the narrow streets and past all of the friendly people of the city.
Race day was on Bank holiday, October 30, 2006. It was actually a pretty late starting marathon compared to what I was use to seeing but fine by me besides, my hostel was a block away from the starting line. I did good by not walking all over the city the day before but we did go to the pub the night before so I was up later than I would have liked and I had a few more pints than I would have liked as well. Not good.
So I headed to the start it turns out there were several people in the hostel that I was staying in that were running as well. A group from Germany brought a cheering squad too. The start was on a very narrow street near Trinity college. I was probably 10 minutes back from the actual line, which was fine I walked until I hit the colorful arch of balloons indicating it was time to get moving. The route was to run through Dublin, down the streets like vikings, past many landmarks and people. It was titled the “friendly marathon”. Which it was, there were so many people cheering and watching. The city was practically shut down. People were hanging out the windows of their flats, kids were handing out “sugary sweets”.
I had to race smarter than I did with my first marathon. I took several walk breaks during the first so I thought if I ran this whole race without stopping I should be able to improve my time some. I wasn’t expecting miracles but I was hoping.
It was overcast windy sometimes it was “pissing rain” so I was between short and long sleeve frequently. The wind had not one direction but several and the rain followed. I would soon learn this was normal Irish weather. I was running strong, but the streets were taking its toll. Brick or cobble stone made it very easy to roll ankles which I did several times. Also it was not to flat either, I would call it gradual hills. the first 5 miles were a gradual climb then a slight down hill then another long climb up spanning 5 miles, then one more hill near mile 20. We ran through Phoenix park, Stephens Green, Guinness brewery , near the canal and then to finish by Merrion square. It was one very large loop. I felt lost the entire time. I had not seen any of these parts of the city. I had no clue where I was heading. You can look at a map but unless you drive the course, which I did not have a car, there was no way of knowing what to expect ahead.
I remember running with a young french couple eager to finish but did not care about time. We all sort of pushed each other. Occasionally I was a few meters ahead of them and some times they were ahead of me, it was nice company. We ended up finishing together, with a large cheering section, from my hostel, and a toast of champagne at the end. We pushed toward the finish line and through the very long chute to the line. I clocked in with a finishing time of 4:28:39 chip time. In 4599 place over all , and 436 for my category I had done it, I ran the entire race and set a new PR by over 5 minutes. I felt great I knew then I was hooked. I desired breaking 4 hours from that point.
Now many people ask my what it was like running in another country and I haven’t really thought about it but there were some differences. First was the water was a served in bottles, small bottles with the caps on, so you could take one and continue to run with it, but crunching over them was also challenging. Also being in Europe you had so many different nationalities, so many different language. I remember the announcer was speaking English but his Irish baroque was so strong I had no clue what he was saying. The expo hosted people I was not familiar with. the products were different as far as power gels and re-fuelers, but they did have Gatorade. They had ambulance stations set up instead of just medic tents. And I am not sure if it was just because it was Ireland or what but it seemed the coverage of the race was a big deal. It was all over the news papers and on the t.v. and when I finished my vacation I would go places and the locals would ask why we were on holiday there and I would explain the marathon and they were impressed but then talk about who won the race, the man who died, and the man that had a heart transplant and finished it. it also could have been the later of the two that it was all over the news. I also noticed there were so many different people running for so many different charities. In the states and at the Nike Women’s Marathon was just Team in Training.
So two marathons under my belt, and many more to come. I did take a camera with my while I was running, of course the pictures are a little shaky but you can see the weather, all the people, and some pretty cool Irish land marks.
http://dublinmarathon.ie/index.php
Posted 5 months, 1 week ago at 6:12 pm. Add a comment
I decided to go all out for my third marathon and run California’s Big Sur Marathon. Actually I picked based on the fact that my now husband’s aunt lived in Santa Cruz California, and well the weather was way better than what it was in Omaha that time of year. But now I would face some challenges. This was a spring marathon, meaning I would have to do the bulk of my training in Nebraska’s cold winter. I now work night shift 7p.m. to 7a.m. and of course THE HILLS. Big Sur is not any easy marathon. Runner’s world made one of the 10 best marathons to run, but also one of the hardest marathons. It is advertised as “running on the ragged edge of the western world.
So training started and i was committed, i fit in hill workouts when I could I would run when I got off in the morning or I would wake up at 3p.m. to run if it was cold, that would usually be the warmest time of day. I ran on tread mills a lot and sometimes did 2 workouts a day. I also had a running partner for the long runs. My friend Rafal decided to take a stab at running to loose weight and wanted to do the Lincoln Marathon, in Lincoln, Nebraska, so he really had to train in the cold, but his marathon was flat, very flat. My top mileage for one week was 55 miles and my longest run was 18 miles. I decided to taper and nurse a sore groin instead of doing my last planned 20 miles. My running log shows I was not very consistent with training and my average mileage was about 30 miles a week. Hmm I did not keep a training log for the other marathons, I was sort of snobbish about it and well that technology was not there to make it easy for me. Looking back its hard to know if I trained more mileage or just harder with better quality. Or not any different at all.
But feeling confident and out to get a new PR I was heading to California, first stop Santa Cruz. We stayed a few hour drive from Monterey, California. But it proved to be rewarding. We stayed in a beautiful home saw family and ate fish like you would not believe. See being landlocked with no ocean, we were cray for fresh fish like people come to the heartland for corn fed beef. Actually one restaurant we ate at bragged about having Omaha Steaks on their menu. haha.
So I had the best pre-race dinner with fresh salmon, a cheese plate, olive oil tossed noodles, salad fresh berries and an early bedtime. My ride was to leave at 3 a.m. to make it to the bus to the start line. Yikes way early. Luckily I was not driving so I napped in the car and on the bus to the start. So it was hard to tell what the weather would do, the news said sunny and 80’s but at 5a.m. start and running next to the ocean it was hard to tell. I picked shorts, a tank, and arm warmers. Well the start was in the woods and I was freezing until I got moving.
And got moving I did, we worked our way through forests of redwood trees winding around on Highway 1 toward the Pacific Ocean. It was cloudy with overcast but warmer then in the trees. And then starts the HILLS. the view of the ocean was breath taking, packed with my ipod and great songs to accompany the scenic views, ocean crashing into the cliffs right below my feet. the climbs were tough and we did them as groups. We cheered each over over the peeks and through water stations. Why well there were no spectators out here, just you, the ocean and other runners. It was perfect. Like I said I live landlocked so to see the ocean after 3 months of winter and to be in shorts mind you, I was in heaven. If you don’t get it because you live in California then spend a winter with me. The “high” I got from that was all I needed to drive me. We hit hurricane point. this was the hardest biggest hill of the marathon. And it was massive. I decided a bathroom break was needed before I made the descend and then the huge trying climb up the “mountain”. Well i did this at a relay exchange point, meaning a lot of runners and a lot of runners who were done. after waiting in a line for 5 minutes I decided to exclaim, “ok if you are done with your part of the race and can hold it, can I please cut because I still have a lot of running to do” I recommend you do this at any race. I get why lines exist but to what for a mere spectator to go while your clock is running, no way, I am sorry this should be an etiquette of racing in my opinion.
So hurricane point, I conquered only to hear the Chariots of Fire song played on electric keyboard along the way which made me laugh. The view was enough but the entertainment on the course was a bonus. Even a giant grand piano playing music on a random cliff side, belly dancers, and natives banging on large drums. It was insane.
The down hills were just as hard as the ups, tearing into your quads and hurting your knees with every pound. But I take hills like I was trained to do in cross country and I have found very effective. Maintain uphill and “take” the downhill. In my cross country days I would pass numerous runners with this method, so I figured in a race against the clock, it would help. The end was near and I felt great, but the wall was approaching as the sight of more little hills were around the bend. Pushing through the wall and into the town, I knew the finish line was near, you could heat the crowds and the push was in me. I decided to surge. Finally the end, the end of running on the edge of the world. I crossed the line in a chip time of 4:10:11, 63rd in my group and 1135 overall. I had done it, the hardest race so far and I knocked 18 minutes off of my PR. It was great. The post race goody bag was great, fresh fruit from the area, beer and a very cool clay medal. We made it back to Santa Cruz and enjoyed time on the Boardwalk, a fabulous dinner.
It was by far the best race I had ever done, scenic and rewarding.
http://www.bsim.org/The_Twenty_Fifth_Presentation.htm
Posted 7 months ago at 9:18 am. 2 comments
So I haven’t blogged in awhile, well at least a post that is. I have several blogs I am working on that will be posted later. So I figured I would update what marathon I have chosen and how my training has been. I decided to go with the Omaha Marathon. I picked this one for three reasons: 1, location location; it my home town and I can really spend the time I need training and getting ready instead of driving around. 2, I am going back to Europe. My husband and I have decided to go visit friends in Germany in October, so the date of the marathon worked out. 3, The actual date of the marathon September 27 works well with my work schedule. I would have liked a few more weeks training , with this marathon I have three days off before race day. Usually it doesn’t work that well, and having to work 12 hour shifts those days off will be vital to my performance.
So how has the training been going. I have been logging the miles, I got off to a slow start as far as high miles go but I did get in quality training and cross training with lots of biking miles for a base but the base running miles are low. I have read where it is recommended to have a 30-40 mile a week base. I struggle to get in those kind of miles some weeks. Now I know it all depends on the person and I feel I am an injury prone type runner. I am a victim of shin splints since my high school running days. So to run a 40 mile base seems high to me and my pour shins. I know the elite run upwards of 100 miles a week, yikes. Well I am in the 30 miles but not much higher. But I am healthy and my shin are good and I feel I have no “junk miles” in there. Although I wish I could put in some high mile weeks, it might get me closer to a BQ. But since I have not raced a marathon in over a year I decided to go for the goal of breaking four hours. I have just finish reading 4 months to a 4-hour marathon by David Kuehls. In the book in highlights training plans and the focus in slow long runs and fast track sessions at goal pace. For a four hour marathon goal pace being 9 minute miles. Well the rest of the training log doesn’t seem taxing enough to me. It has a long run day and a track day and one to two 40 minute jog days. Only one actual rest day and two days for cross training or resting. Well I have looked at these training plans and others and constructed my own. the biggest problem I am still having is training on work days. Is my body benefiting or hurting when I go for 40 minute runs when I get off of work. Is 12 hours of work on my feet considered a day of cross training some what that I should be resting? Then the other problem I face is I don’t always work the same days I some times work over time, some days are harder than others etc. I don’t feel like a good runner taking three running days off, but then because i work three days in a row I don’t have much in me by day three either.
So I have made it up to sixteen miles for my long run. I have eight weeks left. I wish I could get in more track time. I have been doing tempo runs and hills in every run I do. But not much track time. My tempo runs and long run times are good and I feel strong with the exception of my last long run. The heat has been a challenge but I have lucked out compared to typical heat index temps this time of year. I hope thats not a bad thing, meaning August will be too hot. This is the month of hard training and lots of miles then September starts the taper. I hope to get in 18 miles, then either 2-20 milers or one 20 miler and one 22 miler, as well as tempo runs and a track workout each week and one cross train day in the pool. I am going to write in my training plan and try not to shift from it too much. For me I can not write out a 4 month traing plan and stick to it. I work one out and change it based on how training is going then when I hit 2 months to go then I will stick to that. It works with my weird hours and social life.
So hopefully I will get my other posts up soon and be able to keep readers updated on training as well.
Posted 7 months, 1 week ago at 9:23 am. Add a comment
There are many things to consider when making your training plan. First you have to find the race. Now when picking a race you have to find one with enough distance out to train for it, then in a place that works for you. You can pick this as a vacation or something the is in your local town and convenient. I use to pick races as a part of my vacation, California, Ireland, and South Dakota. Now I have had fun on these vacations, I have competed well but it did not always make for the best situations. Having to foot around the cities to figure out the race course, starting line and expo locations as well as just wanting to see a place you have never been as well as the tourist that you want to do after the race is more difficult when you are sore. Since I have taken a year off of the marathon I decided to stick close to home. Now I have not exactly pinned down what race but I have narrowed the field to two. The Omaha Marathon, and the Des Moines Marathon.
The Omaha Marathon is in my home town and is on September 27, 2009. I have ran the Omaha half several years and competed very well but I have some reserve. First its my home town, no new scenery to me, second being the weather. Omaha in September can be either perfect, raining or so hot and humid you need a snorkel to swim through the air. The First half of the marathon is actually very hilly as well. But in comparison to Big Sur, no chance. The hills do not scare me. Also I know the course will have to change this year because of the construction of the new baseball field for the new home of the College World Series. Now I live fifteen minutes from the starting line. I will have “homefield” advantage and generally in the weather is well people to well. I have known several friends to BQ.
The DesMoines Marathon is the one I am leaning toward more. It is only four hours from my home. Quick weekend trip and is the weekend of October 18th. It is close to my birthday, a little more time to train. I have never rain it before and the weather is more predictable. Cool fall air, my favorite. It is advertised as a fast and flat race. So how do I decide between the two. I will have to do a little more research to decided. I will also start to make my training plan the go from there.
This year I am really struggling with the training plan idea. The last marathons I have trained for I have had a different work schedule. I worked the 2nd shift 3 p.m. to 11p.m. five days a week. I also worked the night shift 7 p.m. to 7 a.m. three days a week. Now I work 7 a.m. to 7 p.m. three days a week. I have a semi set schedule that I asked my boss to change so it would help with training some. But I have the problem of deciding what to do on the days I work. Do I count those as my off days? Are these to be my easy days? Do I get up in the morning and run, yet knowing I have a 13 hour shift ahead of me? Or do I run when I get off work and I am more certain to know by the time I get home I will not want to go workout. I know the getting up in the morning has advantages of running at the time you are racing, beating the heat, and being more likely to run then when I get off of work. The other challenge is that not everyday at work is easy as a nurse. It is usually physically demanding, long hours on my feet and sometimes lasts longer than the 12 hours that I am scheduled.
The next is picking the plan that will get me across the line with a new PR. I have been researching several training plans including some from Runners World Magazine, the book by David Kuehls 4 Months to a 4 Hour Marathon. Also some of the Hanson brothers training plan and the book by Jack Daniels, Daniels’ Running Formula. It will take some work and I am sure some tweaking here and there but I am open to suggestions from anyone. Especially in the area of the workdays. Once I get a plan I will keep you posted.
http://www.desmoinesmarathon.com/IMT_Des_Moines_Marathon.htm
http://www.omahamarathon.com/
Posted 9 months ago at 1:34 pm. Add a comment
OK so its earth day I feel that an appropriate post would be to discuss using you bike as transportation instead of your car.
I commute to work when the weather is all clear. Now that pretty much means as long as its not raining when I leave for work or below freezing. The other exception I adopted after last year. No tornadoes. Last year I managed to commute to work on a day that we had a huge wind storm. They never called it a tornado but the damage the city encountered looked like tornado aftermath. The upside to me riding my bike that day was I could get through roads that were not passable by car. But it wasn’t very safe with fragile trees and down power lines. Now I figure I will discuss three important topics: possible benefits of biking to work,how to start, and road safety.
There are many advantages to riding a bike to work instead of driving a car. The first is the most obvious, it helps the environment. Less gas, less carbon emissions etc. Also in the long run it is cheaper then a car. No gas being used, no oil, no car maintenance. While a good bike does cost money you don’t need that to start. Any bike will do as long as it has all the safety accessories needed. After you save all the money from not paying for gas you can put it toward the bike of your dreams. I do not live too far from work and actually for me it is an advantage to ride to work vs. driving my car. The place I work at is very large medical center and is also land locked so the parking for employees is assigned, you have to pay a monthly fee and is usually at least 2-15 minute walk. For me I can ride my bike to the front door and park “valet” then go right to work and my entire trip takes 12 minutes, vs 20 minutes to drive and walk. So I would consider this as an upside when you think about biking to work. Also I work 12 hour days so its hard to go to the gym before or after work. By biking I get my 30 minutes of exercise in or count it as a warm up and either do more miles on the way home for work, or do a short run on top of my ride.
How does one decide to start commuting to work. Most of it comes right down to planning. First you need a bike. As I stated you don’t need the fancy bike with all the bells and whistles you just need it to work properly and add a few accessories. First it needs good tires if you buy a used bike you want to make sure to check the tires be sure the tubes hold air and replace if needed. If the bike has multiple gears check and make sure they all move properly. If your gears have trouble shifting and you don’t know what to do, take your bike to a local shop and have them do a safety check and tune up. The brakes are a must and they need to work. Not only is it important that you pads are in good shape but the cables as well. Also you need to know the basics of braking. This may seem obvious to some but be sure when going down hill not to apply the front brake only. Doing this or doing this too abruptly can cause you to flip over your handle bars. Seems easy but a lot of people forget. Also another safety issue is a proper fit. Make sure your bike is not too big nor too small for you. Your bike shop can help you make all the adjustments to be sure you have a comfortable ride but when you first buy your bike check the fitting. Your leg should not be totally straight when engaged on the pedal there should be a slight bend in the knee when the pedal is in the “down” position. Also most bikes are not meant for your feet to touch the ground with flat feet from the seat, this worked as a child but not a good rule for fit. The bikes cross bar, the main frame of the bike, is how you determine the proper size of bike, when standing with the bike between you, you should be able to pick the bike up off the ground and have an inch or so to spare from the cross bar and your inseam.
The basic accessories you will need are simple yet vital. A Helmet, and not a cheap one. This will protect your head, and believe me I am a nurse and nothing pisses me off more then stupid people that had accidents with preventable brain damage. Next biggie at least a rear light, but a headlight is also a good idea. Chances are you will be riding in the morning and evening this light will help people notice you from a further distance. A bike lock, spare tubes patch kit tire levers and an all in one tool should all be put into a saddle bag and remain there. You need a travel size air pump or CO2 pump. I like the Co2 pump its quick and small. I also think its a good idea to put an i.d or something that has your name address and emergency contact information on your bike as well as on you. Having two is a good idea in case you become separated from your bike. I have a Road ID band I wear on my ankle. The plus to this is it tucks my ankle of my pants so it does not get caught on my chain. There is a product called “Ankle biters” that do this as well. Gloves are optional but I think a needed they protect your hand and well just get them. I have a full fingered glove, some mornings are cold and you can freeze your fingers off. Lastly I always like to carry some change and cash in my bike bag, that way I can call using a pay phone if needed or stop somewhere to buy stuff I might need, band-aides that good stuff.
Ok so the planning part after the bike consists of watching the weather and rechecking the weather before you leave, knowing your route and an alternate route and taking your work things with you. This I pack the night before. My lunch, clothes whatever. Some people shower before they actually start work because they have to wear suites or business dress. I am a nurse I get dirty at work so I just keep my scrub top in my bag and a spare pair of pants in my locker just in case. I just “freshen up” when I get there. I carry everything in a back pack. Some use messenger bags, be sure it is comfortable for you whatever you pick. Planning your route can be simple or hard. It depends how far you live, what the traffic is like around you and if its OK to have a bike there. Most people think “oh there are plenty of side walks” wrong. You need to remember sidewalks are for pedestrians and are just as dangerous if there are a lot of driveways, cracks, trash cans and other road hazards. Check you local police station as far as bike laws go. Ever area is different. Huge strides are being made across the nation to make cities more bike friendly, but as more bikes are on the road the laws might change as well so be aware of this. I take a different way to work and home from work because the traffic changes and the route I take has a lot of hills. Believe me after 12 hours on my feet I don’t want to ride my bike up the huge hill I go down in the morning. This adds another mile to my commute on the way home but its easier and more safe. The best way to check routes is first drive them, next walk them. When your walking pay attention to how traffic is behaving, are people aggressive, in a hurry, the more aggressive the more likely those drivers will be mad to share the road. So consider it on a walk, check out sidewalks, the side of roads, look for dogs. Then pick your route and a second route. Just like when driving, a car accident or road work can delay you. Be mindful of when the news announces road work. If they are working on the roads on your route this is very unsafe, not only can you damage the tires on your bike but motorists pay attention to this road work and might not see you until it is too late.
So now you have your bike, you have picked you route and your ready to start riding to work. Obviously you need some safety tips. I have addressed a few while indroducing other important aspects but here are good share the road tips you need to keep in mind. Check your local police department, or road safety council as well as your bike shop. I was able to get a bike map that our city prints, it has great tips as well as all the routes that are considered safe to take and marks all the paved trails.
Be courteous. Share the road with motorists acknowledge that the driver is there. If they are behind you wave so they know you see them, when they pull along side you make eye contact, smile. Its hard to be mad at a cyclist and they can’t ignore you if they see you. Motorist seeing you helps increase your safety. Be careful at intersections. Watch for turning cars, if you are turning signal it and remember some people do not signal there turns so be prepared for this, as well as people gunning yellow lights.If riding on side paths watch for cars that are turning toward you and do not see you. Also if on the road stay out of the door zone. Stay far enough away from the parked car that if a person opens there door, you will not run into it. Be mindful of all traffic laws and obey them. If you are on the road, you are to obey laws as a motorist is. This is funny to some but watch speed limits too. Be visible, ride in the proper part of the lane and in the right lane. Always ride with traffic on the far side of the driver. If on the right hand side be on the far right. IF you are in the left lane on a double lane road be on the far left.. If you have to turn left watch for cars behind you signal your turn move over to the far left of the lane, look for traffic then make your left turn. BE careful, this is the hardest and most dangerous turn to make at busy intersections. If you are concerned you can always dismount your bike and walk across the street in the cross walk.
So there is a lot to being safe on your bike. A lot of it comes with experience and more confidence when riding. Talk to your coworkers let them know your a commuter, chances are they are the motorist sharing the road with you so this can help increase safety. Always be visible and defensive. Accidents happen but most can be prevented. Use your lights, wear bright clothing, signal your turns and respect motorist. Always remember obey the laws and the biggest, Pedestrians have the right of way. If they are on the sidewalk you need to move not them. Commuting to work can be fun, and safe. I love riding my bike and enjoying the fresh morning air. So give it a try. Start by doing it one day month the gradually increase it until you commuting every day possible. Eventually you get to the point that your car sits dusty in the garage not your bike. Take your bike to the store, post office and to run errands.
Enjoy it, Be green, and be safe.
here are some links to help
http://www.bikecommute.com
I really like this site
http://commutebybike.com/
Posted 10 months, 3 weeks ago at 5:47 am. Add a comment
