2017 OUC Half Marathon: It’s All Going Down Hill From Here

“Running teaches us that we are capable of so much more than we ever imagined.

~PattiSue Plumer


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As always, I was eager to run the OUC half marathon. It’s my favorite race and it is the last race of the year for me. The one thing I’m not a fan of it is the long and patchy stretch of brick road – that I really can’t stand but I deal with it. When I was with the Track Shack group, I was exposed to brick roads every weekend in the areas of Winter Park. I became accustomed to it and it was nothing new on race day. But since training on my own and with my #runsquad in Ocoee/Winter Garden area, I haven’t really run as much on brick road. I still do run on brick in the Ocoee downtown area, but it’s usually not more than 400 m at a time.

But let’s forget about the brick road for a moment, as I apparently had forgotten all about it when I finally found a tempo/race shoes in Asics DS Trainer 22. I fell in love with it and it loved me back. It was a mutual feeling. Weighting only 6.8 oz, I felt I could fly during my tempo and fartleks runs. I was sure that I was running OUC in my DS Trainer 22, or should I say, in Pre (yes I name all my running shoes!).

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Asics DS Trainer 22

Even up to the start of the race, it was never even a thought that perhaps the DS Trainer 22 could be a problem for my feet. As I entered the first stretch of brick, then a lightbulb lit up. Too late! I was too focus on my race. I was driven and determined to reach my greedy goal or at least to come very close from reaching it. For the first time in a race, I was in the ZONE!

Here’s the race recap:

MILE 1 – 5= 8:21/8:27/8:38/8:23/8:19

Per Garmin, start of the race was at 64 degrees with 94% humidity, yikes! Started off with the 1:55 pacer group and carried a disposable bottle with my mix of Chocolate Explosion GU & Water. Yummy! Tasted like chocolate almond milk and SAVES ME A LOT OF MINUTES as my fuel is ready to be consumed at any time I need. Mile 1 at 8:21, I thought it was way too fast, but I stayed relaxed and with the group. Congested areas, brick road and water stop, helped slowed down the pace a bit. Closing mile 3 at 8:38 and feeling being held, I decided to leave the 1:55 group and kick in my greedy gear. I felt strong and confident in the early stage of the race.

MILE 6-10:= 8:15/8:18/8:15/8:22/8:23

I was on my own pace and feeling strong. My GU intake in sporadic sections of the race was paying off with steady energy. Kurt was on his bike and the plan was to meet me around Mile 4 with my UCan drink, but that didn’t happen. It was not until mile 7 that I saw Kurt. And guess what? My drink wasn’t in the backpack! Kurt thought I put in the backpack, but I left it in the cooler. Because I mentioned it was in the cooler, I thought he would check and put in the backpack. I said I needed it with a hint of panic but maintaining my cool, and if he could go back in the car and meet me even at mile 10, it would be of great help. So he went back to the car. I did my thing and stay focused on my race. But my GU mix had been gone since mile 7.

MILE 11-13.20= 8:35/8:45/8:28 / .20 @ 7:17

From mile 11 forward, in my opinion, it’s the most challenging part of the OUC course. I was starting to feel my energy going down, but I stay focused and pushed for the 8:xx pace range. Approximately 2.5 miles of the course is all on brick road. I remember at mile 11 thinking that my feet was taking a beating, and by mile 12,  I was getting really tired of the brick and needed my UCan more than ever. Exactly at mile 12 Kurt handed my UCan drink and I couldn’t’ drink it fast enough! Mile 12 at 8:45 was certainly the hardest as the sun was beating down hard. I really tried to push more but my legs were tired and didn’t have much energy to pull it from. But even then, I managed a 7:32 pace in the last 800 m to cross the finish line at 1:50:54. My goal was under 1:50, so that was pretty close 🙂

Crossing the finish line again under 2, but this time  with enough buffer was amazing! My effort allowed for a 8:41 PR, that’s a lot of minutes shed. I never thought that one day I would be running a 8:27 AVG pace half marathon. It has been truly an enlightening experience and journey. For the first time, I felt being in the zone and experiencing a  transcend moment. The best way I can summarize what it meant to me is: a sense of gliding through space, being in control and confident.

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As soon as I crossed the finish line, it felt that was snapped out of the moment I was in. It took me a minute or two to start breathing calmly, even though I thought my breathing was stable, and to be able to talk full sentences. My friend Krista, who works with the race management, came towards me with so much happiness asking if I was okay and about Kurt’s whereabouts. All I could do was to give her a hug, give a thumbs up and point my finger somewhere around the crow as a way of saying that Kurt was somewhere out there. I really just wanted to stop in the middle of the road, but she kept me guiding towards the exit of the corral until she had to go back to work.

I kept walking and looking for Kurt at the same, but I just have a hard time finding him in a crowd. After I had chat with some social media friends who had raced, Kurt finally came in towards me. You know the drill, Kurt wears the medal every time! I couldn’t ask for a better execution of this performance. I have grown so much, both physically and mentally. It was a strong race throughout and I’m very proud of my achievements. Having Kurt’s support means the world to me and I couldn’t ask for a better run coach than Coach Victoria Phillippi with Run4Prs. I have PR’ed in every race since becoming her athlete.

Bring it on 2018!

 

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“It comes down to one simple thing: How Bad Do You Want It?”

 

P.S. If you want to know more about my feet, that’s for the next blog posting!

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Chasing Mental Strength: Post Race Recovery and the Beginning of a New Training Cycle

“No human is limited. It’s not about the legs. It’s about the heart and mind. With a strong heart and good mind you can do it. If you don’t rule your mind it can rule you.”

~Eliud Kipchoge

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There’s no doubt racing JAX Marine Corps half marathon under 2 hours demanded a great deal of energy – pre, during and post-race. I was running on runner’s high for a week and excited to turn down a notch with training because I had a valid justification to do little and simple recovery work such as PT workouts, stretching, rolling and spinning. The only issue I had to address were my sore calves which after 4 days of no running I was good to go. It felt good to run 5 miles on the treadmill with no pressure or discomfort. It was also nice to run 8 miles on Saturday as my LR and feeling that I was well-recovered.

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Great run with my friend Krista

One week recovery was enough, so that meant that I was easing right back into training for another 13.1, the OUC half marathon on December 2 in my neighborhood downtown Orlando.  Coach Victoria didn’t waste time planning my training calendar, and there it was, WEEK 1 Training OUC starting with 3 easy miles on Monday, Tuesday, Wednesday and Friday, and 8 mile on Saturday.

Physically I did very well completing all my weekday runs. But then when Saturday hit, I wanted nothing to do with running. I was tired of getting up early and getting runs done. All of the sudden, I felt my mind and body wanting to shut it down. I could sense my mind sending signals to my body that all the hard work I had done for JAX Marine Corps would have to restart all over again and harder!

I got up at 5:00 a.m. and it was a no go. Got up at 7:00 a.m. and nope! Finally decided to get up whatever the time I wanted and run whatever miles my body felt okay running. Thankfully, the weather was somewhat fresh that I was able to get out the door at 10:20 a.m., which for me is as if I were running at 3:00 p.m.. My mind thought about getting 3 miles in, then it turned to 4 miles, but I was happy and peaceful with just 5 miles out of the 8 scheduled.

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WEEK 2 Training OUC arrived fast like a laser, but I was not ready for a Monday run. To that end, I wasn’t ready for a tempo run scheduled on Tuesday either. So I decided on 4 easy on Tuesday and pushed my tempo for Wednesday. The sad thing is, I wasn’t ready for a tempo period. Feeling anxious and overwhelmed, I reached out to Coach Victoria and asked for a pass on that tempo run so that I could regroup and move on forward with week. I am glad I did because my LR+tempo on Saturday was a great run which I exceeded the recommended paces.

5 mi up = 9:26 pace 
20 minutes @ HMP (8:45-9:05) = 8:28 pace
5 minute recovery jog
20 minutes @ HMP (8:40 – 9:00) = 8:19 pace
Cool down to mileage 1 mi @ 9:06  – 11 miles total
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WEEK 3 Training OUC came along and the fact that I was now going on my second week without Newton (my treadmill) was simply miserable and mentally hard to keep going. During a software update, the treadmill iFit software froze. There was nothing to be done but to wait for Pro Form’s slow process of sending me a SD card with the software update. It took them 6 days to process my claim and another 6 days to receive the SD card via UPS. I was going crazy!

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But eventually it arrived, my husband fixed the treadmill and I was back in business – just in time for my fartleks and more tempo runs. At this point, I was more mentally ready to keep moving forward but I still felt that I needed to be fed with lots of inspirational methods such as TB12 Method audiobook, watching Kenyan runners’ documentaries and marathons while I got my run on Newton.

My breakthrough workout came in a few days later in Week 4, and it was worth the wait! I had a 7-miler strength run on the plan. I wanted to get it done early in the morning, but I really lacked energy and decided to get it done after work.

2 mi easy warm up
3 x 1 miles @ 7:55 – 8:10 pace
With .25 jog recovery in between
Cool Down to mileage – 7 miles total

And here’s what I got:

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2 mi up @ 10:14
3 x 1 mile = 8:04 / 7:56 / 7:49
1.27 mi cd @ 9:04

Seriously! This was the best feeling so far! I could not believe I was able to reach 7:49 pace and still feel wonderful while running it and not grasping for air as much. This was such a confidence boost – just what I needed it. Next, I had another tempo run for Week 5 which was taper week. I was very happy with this run – a 1 mile warm up with a 4-mile tempo @ 8:10-8:30 which I managed an 8:28 avg. run for a total of 7 miles and an 8:54 avg pace.

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Until then, it was all about banking the mileage, staying healthy and enjoying Thanksgiving weekend. But for Week 6 I had a 4-mile pace work just to tune up for race. Although I didn’t like the 94% humidity that morning, I was glad to exceed the recommended pace.

1 mi up = 9:56
1 mi @ 9:00 = 8:56
1 mi @ 8:45 = 8:32
1 mi cd = 9:14
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There’s no doubt that this short training cycle of just 6 weeks was tough as well. JAX Marine Corps cycle was different in a sense that I was dealing with summer temperatures and still getting acclimated to speed work. OUC on the other hand, my brain already had an idea of what was coming which required a lot more of mental strength and discipline to get me moving forward. I must say that a cooler weather in Florida lately has helped a great deal. For that reason, I don’t feel so intimated for a speed workout like I used to. And I know that I’m capable of pushing the pace.

I’m grateful to close this training cycle with 141 miles and to go into another race 100% healthy.  I am ready for OUC and I’m confident that I will reach another big PR. With that, I close November strong for a total of 118 miles.

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With gratitude, let’s do this!

“Passion is a choice. You need to choose to be great. It’s not a chance, it’s a choice.”

~Eliud Kipchoge

 

Breaking2 13.1: Piece of Cake Recovery

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“No Rest is worth anything. Except the rest that is earned.”

~Unknown

JAX Marine Corps half marathon is in the books and it will be one to remember. The hard training, the mental challenge, and the climate adaptation to the minor details – it has all paid off. It’s not one thing I did, it was everything I did under my control.

After 12-weeks of training for a total of 307 miles for the cycle, 13.1 (Garmin stats 13.26) in 1:59:35, I am fortunate to exit this cycle and finish a race 100% healthy! I never thought that my body would be able to hold on to such a demand – miles and speed training. And that’s exactly what I need my body and mind to do in order to keep moving forward to attain my dream – to adapt, grow and recover.

If you dig in deeper in my blog, you’ll see previous posting on recovery methods (stretching, rolling, tens units, chiro adjustments, cryo therapy, ice baths, Epsom salt baths, nutrition, etc) sharing what I have been doing, my routine and focus to avoid setbacks. The result of this race and thereafter has shown me that what I’m doing is working for me, and it’s possible that it could work for you too! My post-race issue: sore calves. That’s it!

As soon as we got in the hotel after the race, Kurt was kind to give me a sesh of active isolate stretching on both of my calves and also some pliability work as Tom Brady uses daily and explains in his TB12 Method book. I could feel the release of lactic acid immediately and also the flexibility back.

Leading up to recovery week, I did not rush the recovery process. I allowed rest on Sunday, Monday, Tuesday and Wednesday before I went back to running. It the meantime, my recovery days were like this:

SUNDAY (day after the race)

  • 20-minute Spin Sesh – 21:33 / 6.5 miles

5:00 low resistance – warm up

5:00 moderate resistance

5:00 hard resistance (hill)

5:00 low resistance – cool down

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

  • Tens Units Sesh – 1:00:00

It’s Sunday afternoon football, so I got to use the time wise J

MONDAY

  • 20-minute Spin Sesh – 20:45 / 7.0 miles

5:00 low resistance – warm up

5:00 moderate resistance

5:00 hard resistance (hill)

5:00 low resistance – cool down

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

  • Tens Units Sesh – 50:00

 

TUESDAY

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

WEDNESDAY

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Yes to Mental Break Day!

  • Mental Break Day – off from everything including stretching! I used this day to allow my body to soak in everything I have been doing up to this day. My mind clearly needed a day-off as well in order to regroup from training, race and recovery.

THURSDAY

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Back at it!

  • First recovery run – 5.0 miles / 52:33 / 10:30 / AVG HEART RATE / 156
  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

FRIDAY

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

SATURDAY

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Super fun run with Krista!

  • Mid-Run Recovery Run – 8.0 miles / 1:16:01 / 9:30

SPLITS: 9:55 / 9:43 / 9:42 / 9:26 / 9:19 / 9:24 / 9: 13 / 9:17

  • Active Isolated Stretch / Roll with R8 – 30:00

Extra focus on calves

SUNDAY

  • Active Isolated Stretch / Roll with R8 – 15:00

Extra focus on calves

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NUTRITION

Nutrition is just as important to me as stretching, rolling and strength training after a race and whether it is for rehab or pre-rehab. You know that I was chugging all week on beet/ginger/turmeric smoothie, added some extra plant-based protein (yummy to red lentils and Ripple pea milk) to my diet and amplified on foods high in anti-inflammatory nutrients. Two weeks before the race, I started to give my body an extra dose of anti-inflammatory natural remedies. It has paid off big time! This time I purchased a tart cherry concentrate; used two TBSP mixed with 6 oz of water every day and I continued doing so from now on. Of course my calves were still sore, but the fact that it only took 3-4 days to heal is remarkable to me. It’s proof that my methods of recovery are working for me.

It has been an enlightening process and I’m eager to take this learning and work-in-progress to my next half marathon – the OUC half marathon in December here in Orlando. It will be my fourth consecutive OUC and I can’t wait to PR and have tons of fun in my neighborhood. #ontoOUChalfmarathon

“Let yourself rest.”

~Unknown

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Chasing My Breaking 2 Half Marathon

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          Jacksonville Marine Corps Half Marathon                          October 14, 2017

“Look in the mirror…That’s your competition.”

~Unknown

It has been a long journey in the quest for a breaking 2 half marathon. I’ve given all I’ve got to shed 55 seconds of my previous half marathon PR. I’d say it has been worth every single second, minute, hours, and days of hard work. I will forever cheer my first sub-2 half marathon.

Taper week was as crazy as it got. A combination of runner’s crazy and PMS symptoms made the week interesting to say the least. However, I was grateful I didn’t have to deal with it on race week, so that was a huge plus, lol! On race week, I ran Monday and did a last fartlek run on Tuesday, which I considered a success. At that point, I was done physically and mentally and all I could think was to rest my legs and do a final tune up on core and some PT workouts for legs and hip. My shakeout run on Friday went well, but I couldn’t believe that my legs felt heavy even after a Wednesday and Thursday rest day from running. But Coach Victoria calmed me down by sharing that the body goes through some crazy reactions from tapering. Thank goodness I am not crazy!

My husband has been so supportive throughout my entire training cycle, and of course, since I restarted running back in 2014. Our last half marathon running together was the Jacksonville Marine Corps in 2015. He left me eating dust in the last 3 miles to reach a PR of 2:16 and I was so happy for him. This time, he was my “manager”, riding on his bike along the course to provide me with positive vibes, ice and nutrition. It makes a huge difference not having to run with a disposable bottle of UCan mix.

On race morning I was feeling more nervous and excited than previous races. There’s a different level of expectation since I’ve been busting my booty and it would not be normal not to bring the results based on the work done. However, nothing is guaranteed, especially on race day. The weather was what it’s expected in FL, hot and humid at 76 degrees and 78% humidity at 5:00 a.m. If I had an enemy precluding me from reaching my goals, it would have been the heat and humidity. But I was also confident because that’s the weather I’ve been training on for the past 6 months.

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My husband kept me calm, he did everything to help me get settled at the start line and gave some positive advice: stay calm, focused and keep a relaxed breathing. These words were so valuable to me more than he can ever know. From the moment the gun went off, I ran calmed, focused on a relaxed breathing state. I was then body, mind and spirit going through the streets of Jacksonville on a quest to break 2.

Race Recap

  • Mile 1- 3 (8:59, 9:03, 9:15) = started out a bit too fast and followed my husband’s advice to stay calm, focused and a relaxed breathing throughout. Breathing technique really paid off, especially on the steep overpass at mile 3 & 12. Never missed a water station and used some water to pour on my head. Next time, I need to do a better job in avoiding water go run down my legs. I realized how soaked my feet were at mile 13 – no cool! I was able to avoid a blister big time!

  • Mile 4-6 (9:02, 9:01, 9:04) = got into a steady rhythm and used the 2:00 Pacer group as a guidance. Body started to get acclimated to the heat & humidity. I knew then, this was an okay pace to stay in but I needed ice asap (to put inside my sports bra) at mile 5 and UCan drink if I were to sustain this pace. Kurt got ice from a 7-Eleven as he was on his bike following my journey & providing support – positive energy, ice and nutrition.

  • Mile 7-10 (8:57, 8:56, 9:12, 8:58) = UCan at mile 5 and GU at mile 6 started to kicked in, I tested out to see if I could leave the 2:00 pacer group, but with a slight road elevation and a sudden feel of energy going up and down, I decided to keep the pace at 9:00’ish as I slowly consumed GU with chunks of ice – a second round of cup of ice at mile 9 provided by Kurt.
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Probably approaching mile 10 or 11, I can’t remember too well.

  • Mile 11 -13 (9:09, 9:16, 8:40) = Kurt handed my second serving of UCan (used a 8 oz disposable bottle but only fill up about 4 oz of UCan as I didn’t want to upset my stomach on larger dose) at mile 11. Really had to start talking to myself here, put on the effort to bring pace down, but at mile 12 going over the overpass, the 2:00 pacer group caught up to me. Out of about 25 people in that group, there were only about 4 of us left. By halfway of mile 12, I finished my serving of UCan with a Kipchoge’s attitude like he did at the last lap of Breaking2; I tossed the bottle away and hauled ass to the end. That was hard! I asked Kurt to stay close and to talk to me because I was getting disoriented as the sun was shining bright on my face. I don’t even remember feeling my legs at this point; I felt all upper body moving me forward. Finally after my Garmin registered 13.1, I then saw the finish line that never seemed to be anywhere near. 1:59:35 and that’s that! Kurt gets to wear the medal, every time!

 

  • Mile .26 (7:59)

2 Goals accomplished:

  • 1) breaking 2
  • 2) PR
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It was a feeling like no other! 1:59:35 PR by 0:1:19

Another runner also got more than 13.1 registered in her watch, because I swear it looked like they had the course longer even though their official measurement marks 13.19 on the website. My Garmin stats were 13.26 / 1:59:36 / 9:01 pace. By Training Peak application which I use with my coach, it had me at 1:58:14 for a 13.1, so yes, that’s a huge difference which I could have almost missed my goal due to course technicality. The good thing is, I know that I did perform much better. There’s no doubt my average pace was at 9:01.

RACE STATS: 13.1 / 1:59:35 / 9:07

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Bib # 1059, coincidence?

Crossing the finish line was a relief and happiness all mixed together. It was an honor to earn the 2017 Jacksonville Marine Corps Half marathon and to receive it from a Marine. Running is easy in comparison to what they do and go through. My hard work paid off today. I couldn’t have done it without the expertise and kind support I receive from Coach Victoria. Since starting working with her in December 2017, I’ve reached paces and goals I never thought possible. She’s ahhhhhmazing!! Her philosophy works and she could not had chosen a better brand name – Run4Prs. So far, every race – 2 5K s; third and second in AG; and a half marathon, placed 16th in my AG, have been a PR for me.

And the best part for me was meeting my husband at the finish, hugging, thanking him, and of course, placing the medal on him. He is my hero!

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“With a strong heart and a good mind, you can do it.”

~Eliud Kipchoge

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It Takes Guts to Build Mental Strength

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“It’s hard to beat a person who never GIVES UP.”

~Babe Ruth

September was another hectic month; add Hurricane Irma’s stress to the occasion and you’ve got some real stress and some tight muscles as a result of it. Since surpassing 100 miles for the month, I started to get hooked and excited to find out how many more miles I can accumulate in a month. However, I kept in mind that a healthy month was and is more important than the accumulation of miles, especially in the final stretch of training cycle.

My awareness towards my body’s well-being was in higher frequency this month. I paid attention to every detail and unusual discomfort my body was feeling. This time my left calf and shin area was more than I wanted to. However, it is was not a surprise as I was exiting August with 120 miles for the month.

Two days after Labor Day weekend, the news were blasting us with updates on the fast approaching arrival of Hurricane Irma and its deadly force of a Category 5 hurricane. Seeing the catastrophe caused by Hurricane Matthew in Texas, Florida wasn’t going to be the one state to play with its strength, and a state of emergency was then effective. The prediction of the storm’s arrival in Central Florida was for Sunday evening, so up to Thursday, I was able to log in my miles. But my right calf wasn’t too happy.

After my husband examined my left calf, he found a dense knot and it hurt. I took a rest day from running on Friday, rolled, iced and stretched, but I was not 100% sure if it was in the best interest to run my 11-miler on Saturday. I knew it was due to stress and I know that when I run on a tight muscle, nothing good happens. The entire week was about Hurricane Irma prep – going to the store to stock up on water and food, maneuvering through hectic traffic frenzy, arranging for a tree company to come over and cut tree branches hanging on top of our roof, helping my father-in-law remove flying debris from his backyard, removing our patio and yard furniture out of harm way, and really doing the best we could given the situation and time we had was exhausting.

All of that added up and my body felt unrested. It was no brainer that I’d be better off sacrificing 11 miles out of training than to run the risk of losing the entire cycle and possibly missing another race. My Coach could not had agreed with me more!

Going through the storm on Sunday evening was one of the scariest experience I’ve ever had. The storm started around 8:00 p.m. and it lasted for a good 12 hours. The rain and wind intensified around midnight as the eye of the hurricane passed through. For most part,  it was a steady rain fall with an occasional 10-minute break between gusty winds. At 2:30 a.m. I could not take it anymore and had to go to bed, not that I really feel sleep. Kurt came to bed around 4:00 a.m. when the storm appeared to be lessen. When we got up around 8:00 a.m., the rain was gone but the wind gust and tree branches were all over the place. We were very grateful that all we had to do was clean up. Many people lost electricity, we did too, but we only lost for 16 hours whereas many people in Central Florida didn’t have electricity as much as two weeks.

The before, during and after Hurricane Irma left me drained for days. It was exhausting, bust I used the non-running time to rehab my tight calf with icing, tens-unit sesh, rolling and lots of stretching. By the time I got back into the running routine again was on Tuesday after the hurricane. It felt good, but I was still lacking on energy. After that, the rest was history as I kept moving along with training and tackling one speed workout after another. The mental strength training this time was even tougher, especially preparing and executing what I’d say was one of the toughest run yet.

8 Mi Speed Workout

 

2 mi easy warm up

6 x .5 mile @ 7:45-8:00 pace with .25 jog between

Cool down to mileage

2 mi up @  10:31

.50 @ 7:38 (death pace for me!)

.50 @ 8:00 (yep, slow down a bit, Celia!)

.50 @ 7:49 (crank up a notch, you can do it!)

.50 @ 7:48 (steady and fast, find a sweet spot)

.50 @ 7:48

.50 @ 7:49

1.50 cool down @ 9:20

 

TOTAL: 8.0 / 1:23:23 / AVG 10:25

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I did it!

The mental strength and toughness I had to dig for this month was no joke! I constantly used watching Breaking 2, Breaking 2 Special edition, the 2016 London Marathon, part of the 2016 Berlin Marathon, the New England Patriots post games press conferences as part of mental training as I logged another massive 57 miles just on the treadmill. In addition, I’ve been listening to Peak Performance audiobook and the fascinating TB12 Method by Tom Brady audiobook.

The heat and humidity in September was still intense. It seems that such weather conditions do play tricks in your head as I started to feel unsettled on whether I could run a slightly faster pace under these conditions. My Coach had a 13-miler on the schedule, and I saw that as a great opportunity for a trial race training; however, its success was possible to my husband’s assistance. On a Saturday, I headed to the trail with the intention of completing 13.1 without stopping. Kurt rode the bike and followed me with water and nutrition. I felt like I was having Kipchoge’s special treatment throughout the run. And that, made a huge difference! That Saturday was a 6-day running streak, so my legs were tired, and unfortunately due to heat, humidity and a late start (6:50 a.m.), I started to feel the crash in the last 5K. Completing this 13.1 training run gave me a huge confidence boost – just what I needed to finish the month strong.

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Thanks to my hubby for helping me 🙂

Even after losing the 11-miler LR, I was still able to close the month with a PR – a PR by just one mile, but nevertheless it’s hard earned miles that I am proud of because I managed to close the last week of September with my highest weekly mileage at 35 miles to bring to a total of 121 miles. Yes, I did it! And I still managed to take a day off from running during this week to respect my body and be cautious as I’d be entering taper week on the following week.

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And as if you already didn’t know, to celebrate the month and to keep my body healthy, I had my monthly chiropractor adjustment, therapy and cryotherapy sesh as the week and month closed. And to my surprise, Saq was there doing cryo too! That was an interesting experience as I met the former Orlando Magic and LA Lakers basketball player in the same place I do cryo.

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Whether you are 5’3” or 7’1”, athletes do cryo! That’s a wrap for September guys!

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3-minute, temps as low as -255F

(P.S. I also hit my cryo sesh PR at 3-minute as temps went as low as -255F = take that to the mental strength bank!

“Excellence is not a singular act but a habit. You are what you do repeatedly.”

~Shaquille O’Neal

It Doesn’t Get Easier, but Let’s Go!

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“With a strong heart and a good mind, you can do it.”

~Eliud Kipchoge

To say that August was a great month, it’s an understatement! A PR month of 120 miles, 58 of these miles were on treadmill, it’s a moment for jumping sky-high! I am so proud of the hard work and time invested to reach this month’s goal. It was very tough to get these miles in, especially when August has been the most mentally challenging month by far.

Considering that I closed the month of July with 107 miles, I gave myself a challenge to cover 120 miles for the month of August. However, I didn’t anticipate that the tempo runs and speed work would be so mentally draining and challenging. The desire to run was less intense and the anticipation of a tempo or speed workout was daunting. I had to switch mental gear quickly to preclude the negativity and fear from running the show. After all, it is my show and I run this thing!

On another note, August was a busy month with other things not related to running. Right off the bat, we had Tom Brady’s 40th b-day on the 3rd, and of course, a 4-miler was on the menu to celebrate the Greatest of All Times,  aka GOAT. Football was right on the face with the conclusion of training camp and start of preseason games – everything feels so much better when football exists! And, we had a one of a kind eclipse!

The hot and humid days were still intense just like June and July; there was no much of a break. Except for one interesting Saturday morning which I had a 12-miler on the schedule. Krista, my neighbor, and I had one of the most enjoyable LR in a while. The fact that she needed to be done by 7:00 a.m. helped speed up the process a little bit, but none of that would had matter if the weather had not cooperate to the slightest drop in temperature. This run helped me get the positive boost I needed to keep my monthly goal alive.

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Splits: 10:35, 10:09, 10:08, 10:05, 10:08, 10:06, 10:08, 10:11, 10:16, 10:08, 9:49 & 9:19

Much of this month’s credit goes to my husband for showing the support and kindness in giving me a treadmill which I’ve named, “Newton”. I can train hard and cover the miles without beating up my body so much in the heat and humidity. Not only it provides me more flexibility in my training, but it allows my body to properly recover, even though, my mileage keeps increasing on a monthly-basis so far.

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What’s in for September? Another PR month would be great, but I think that my focus is really on keeping a strong mental strength foundation, staying healthy and decompress from the everyday routine by relaxing by the pool or taking a quick trip to the beach. As of September, I will be only 4 week out until Jacksonville Marine Corps Half marathon and I must do everything possible to stay strong and healthy. I haven’t toe line since March 5 at the SwampHouse 5K event which I PR’d by 20 seconds with 25:40 finish time AND got myself a groin injury as I crossed the finish line. No regrets here because I’ve learned a great deal on how to be a proactive runner and focus on my body’s recovery process.

To a strong September and a October PR! Let’s Go!!

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“Run Epically
~unknown

July Miles: Hot Humid and Sweaty

“Every Mile Earned, Never Given.”

~ unknown

Yes to July!!! Independence Day and my birthday month!! As matter of fact, America and I share fireworks. How fun is that!!

If anyone thought that June was hot and humid, one haven’t experienced July in Florida! At one point I simply stopped looking at the weather app to check on how hot and humid the day was predicted to be. What’s the point? If one is to adventure in the outdoor sauna, one better be ready for it.

  • Hydrate every single day
  • Never run without a bottle of water
  • Start your run early and dark
  • If anything longer than 5 miles, consider taking an electrolyte/salt pill
  • Go for shaded areas
  • Sunglasses (and a hand-towel in my case)
  • Lace up and go

 

Going into the second week of July, my body started to feel the impact of the heat, humidity and intensity of the workouts. It was telling me that I needed to rest, amplify my vitamins, minerals and supplements intake; go to my doctor and order a blood test. And while at the doctor’s office, go ahead and take a shot of B12.

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Blood work day, yipe!

It took weeks for my body to start to normalize into a more steady routine. The lack of energy, especially in the morning as I do suffer from the occasional adrenal fatigue attack was at its full force this time. Three unplanned rest days (a Monday, Tuesday and Thursday) were needed until I started to feel somewhat better to do some of the workouts. I listened to my body 100% and I did everything I could to make sure my immune system remained strong and focused on processing my energy level back up instead of fighting some other weakness such as a flu symptom.

To give myself a break from this crazy-hot weather, I started doing a lot of my runs on the treadmill. Outdoor runs were becoming harder and harder on my body and very difficult to maintain the duration of a run. Running a faster pace or some speed work outdoor was getting impossible to hit the suggested paces. Although a treadmill run offers a controlled environment (AC on and turbo fan blowing at me), it still gets freaking hot. It is not easy either, but it is more doable. Going into my longest treadmill run of 12 miles; there were times I wished I had just taken it outside. It was one of the hardest treadmill run to date. The mental and physical drain was nothing I had experienced before, and I believe this was the turning-point of my energy level and adrenal fatigue kick off.

By mid-third week of July, I started to feel and sleep better. I can’t focus enough on how important rest it is for me. In one of the days that my energy was extremely low, I went to bed at 7:30 p.m. On the next day, my body was ready to wake up and get up at 5:00 a.m. and I had one of the best steady run.

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I also decided to schedule a second cryotherapy session before the end of the month. Usually a once a month session is enough, but this time I saw no harm in doing it a second time. To my “luck” at the time of cryo sesh, the nitrogen tank was about to get empty, but Dr. Sabrina Atkins estimated that it would be enough for my 3-minute top sesh. I entered at -111F and I held on for the entire 3-minute; however, the temps only reached to -211F.

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Hold on for the entire 3-minute max down to -245F first sesh of July

This cryotherapy session was a great energy boost to kick off the last week of July with the start of the Jacksonville Marine Corps half marathon training. As a bonus, football training camp was also on tap, which motivates me a great deal, even if the workout calls for a fartlek = 2 mi warm up / 10 min @ 9:10 pace / 4x2min @ 8:45-8:30 w/ 2min recovery in between / easy cool down to 7!

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2 mi up 10:42 / 10 min @ 9:07 / 4×2 min @ 8:37, 8:43, 8:39, 8:38 & extra 8:36 / 2.28 mi cool down  @ 10:01

After all the ups-and-downs, I am learning to manage mental and physical breakdown a lot better. I try to stay calm and let it run its course while not giving it too much power. Negative thoughts will creep in every now and then, but it is so important to not to give them power or they will eat you alive. Simply acknowledge it and put a positive thought and action to nullify them. Also, beating myself up for being on the funk wave is pointless. Do not beat yourself up! It is part of the process of training hard and we are only humans.

I’m also constantly working on mental training just as I work on my physical training everyday. I read motivational/sports quotes, I read books, listen to audiobooks (my favorite so far is The Champion’s Mind: How Great Athletes Think , Train, and Thrive by Jim Afremow), I watch word majors marathons while running on the treadmill, and of course, watching Breaking 2 the Nike Project never gets old! All of this positive intakes adds up. I have noticed that when a mental breakdown happens, its intensity is usually less or tends to linger less time. This time for me, I think it was more of a physical breakdown. Whatever it is, I’m sure it will change as training becomes harder and harder, but I know that I’m more mentally tough that I was yesterday.

So, thank you my dear legs, body and mind for taking me a little further this month for a month PR of 107.39 miles! I love you dearly.

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Cheers to you and Happy August!!

“There is virtue in work and there is virtue in rest. Use both and overlook neither.”

~Alan Cohen