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

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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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