I run for...my comeback.

We are halfway through 2017 and yet I feel like I'm just at the beginning of my journey to a comeback. In March, when I wrote last, I had just started running post-surgery, training for a 10K and hoping to finish better than I did the year before. Well I did exactly that! I finished my 10K with a PR!! (1:12:01) It was just the spark I needed to remind myself how far I've come, not just since my surgery, but since my entire running journey began 6 years ago. I am stronger than I think I am. Comeback milestone #1 ✅

In my last blog post in March I was also talking about scouting out my next ultra race. Well I have officially signed up again for the Table Rock Ultra 50K. I could not get this race off my mind. Yes, it will be difficult. No, I didn't finish it last year. BUT, I did run 35K of the race. AND, something I realized....the 35K was an elevation gain of 4,000 feet. The 50K elevation gain is 5,700 feet. SO I already completed much of the climb last year. This was a major confidence booster for me and reminded me once again that anything is possible. Comeback milestone #2 ✅

Now that I'm returning to my inaugural ultra attempt, I will have to change some things. I didn't finish last year for a reason. Sometimes it's really hard to nail down one specific reason why a race goes horribly wrong. However, last year I feel pretty confident that I did not get enough training on the trails. Trail running typically equates to elevation gain so last year, while my distance/endurance was exactly where it needed to be, this year I somehow need to get more elevation gain in on my training runs. One way to do that is to continue doing hill repeats (5 x 600m, 7 x 600m, etc.). I've already started doing this is accordance with my training plan and so far it's gone off without a hitch. The next thing that I've heard helps, when you don't have mountains in your backyard, is to run stairs. I'm writing this already 6 weeks into my ultra training and I have yet to do this but my goal is to attempt it at least 1-2x this month. I have to admit I'm not so thrilled about running stairs. (Is anybody?!) And of course, the last thing to help with the elevation gain is to finally get some real, bonafide experience on the trails. I'm happy to report that this is already occurring.  I have 2 runs under my belt on an easy trail close to home. This weekend I have a trail run scheduled with a moderate level of difficulty and the hope is to eventually get some trail experience on the Table Rock Ultra race course before race day.

Trail run!

I love the trails!

Besides working on my elevation/trail experience, I will also focus on doing more to become a better runner in general. I've started doing a few things but I'm constantly on the lookout for opportunities for growth and development. The first thing I'm doing, which is totally new to my training, is jumping rope. I heard in a podcast that this can be helpful to trail runners because it enhances coordination and helps them be more aware of their foot strike, a skill that's especially needed out on the uneven terrain of the trails. Secondly, I'm putting more effort into cross training. Cross training has always been a part of my training programs in the past but I would typically discount its benefit to me because it's not "running". Well now that I'm actually doing it I can attest to its benefits. From what I've noticed it helps me with strength, endurance, recovery and boredom. It's not subtracting from my running like I thought it would AND I'm enjoying it. I ride my bike, dance, do yoga, walk, swim and would be in favor of trying other things as well. Along with cross training, core workouts have also been a neglected part of my training in the past. This year I've been sticking to it and doing even more than what's required. My training plan incorporates core workouts onto the end of training runs 2x a week. These are typically short 10-15 minute core workouts. In addition to that I'm doing 2-3 longer core workouts as part of my cross training or weekend runs. Core strength will help me become a better runner too through stability, coordination, and endurance.

Another positive step towards my comeback is that I just completed my first 20 mile training run a week ahead of  schedule. Even 6 years into this marathon/ultra training journey, I am still amazed at the ability to push myself beyond what I thought was possible. Even knowing that I've done it before....it still feels like an impossible feat once I get out there. This is the mental part of training that most people don't realize. Running 20 miles and beyond is a constant battle between telling yourself you can't and convincing yourself you can. Then when it's all said and done you really feel like you can do anything. Next up for me is 22 miles. Just 10.5 weeks stand between me and my second attempt at the Table Rock Ultra 50K. This is my mountain, literally and metaphorically, and I will do whatever it takes to conquer it for my final milestone in the year of the comeback.

I run for...progress.

I totally flaked on writing my blog post last week like I said I would. So today...here are some thoughts from last week's long run and this week's 24 mile run.

My Running Manifesto

I've gotten into the habit of listening to podcasts on my longs runs. It makes me feel like the time goes by faster. I used to only listen to running related podcasts but I've ventured out of my comfort zone and have discovered there is a lot of great content out there. Some of my running podcast faves - Another Mother Runner, Ultrarunner Podcast.com, and Runner Academy with Matt Johnson. And my newly discovered non-running faves include Revisionist History and Happier.

So last week listening to Happier with Gretchen Rubin sparked an idea; creating a running manifesto. The benefit of having a manifesto, as Rubin said, would be to have clear and concise goals that are easy to remember. During the podcast the host, Gretchen Rubin, encouraged listeners to create their own manifesto about life, love, work, hobbies, etc. That's where I got the idea to create my running manifesto. So without further ado, here is my running manifesto.

1. Run with your heart.
2. Beware of dogs.
3. Be light on your feet.
4. Most importantly, have fun!

Short and sweet. If I were to sum up all of my running advice, it would be this. I found myself thinking of this a lot in the past week during my runs. It becomes sort of like a mantra in that way. I'm very glad that I did this and I think it will stick with me for a long time.

Ultramarathon Training Progress

So I don't think I've really shared much of my progress on my ultramarathon training since I started 10 weeks ago. There are definitely some things that have stood out as being different from the usual marathon training. The first thing is that I am running A LOT more. In the beginning looking at my training schedule, it didn't seem like all that many more miles but it is averaging between 10-15 miles a week more than marathon training. And now that my long runs are over 20 miles, it's more like 20-30 more miles a week. That's pretty significant.

When I first got started, I really thought my nutrition plan would need to change a lot to accommodate the longer miles but that really hasn't been the case. For the most part, I've stuck to my usual gels and sport beans. The only change I've made is during the last miles of my runs when I switch to candy (Starburst minis, Red Vines). The change seems to help my stomach stay full and not get all "sloshy" from too many gels.

Another change in my training has been running form. To be a more efficient runner and therefore, have more energy in the tank for the last remaining miles, I've become relatively good at gliding. At least that's what I call it. It's this process in which you're moving forward but really moving your limbs as little as possible, just letting the natural flow of forward motion move your arms and legs. I don't know if this makes sense at all but thinking about it like this while I run helps me a lot, especially in the uphills and downhills.

So here's where things get exciting...my progress. I have been training for marathons the last 4 years with the goal of really just finishing the race. I have fun at races and I take it easy and I'm not really "racing". Which is a big reason why I have yet to PR for my marathon. My first marathon is still the best at 5:46. During my ultramarathon training, I now have three 20+ mile runs under my belt: 20 miles, 22 miles, and 24 miles. 20 miles was on 7/16 and I averaged 13:50 min/mile. 22 miles was 2 weeks ago on 7/30 and it was kind of a disaster. After almost passing out from heat exhaustion, I had to take a break and go out and run the last 5 miles later. I averaged 14:36 min/mile on that run but I finished! Now today, I ran 24 miles. It was still hot and it was also rainy for the majority of it but I felt great. I averaged 12:59 min/mile. Based on that, if I were running a marathon this year, I would likely PR.  A 12:59 min/mile puts me at finishing a marathon around 5:40. Using this pace in terms of the Table Rock Ultra, it puts me at finishing around 6:43. If I plug that finishing time into race results from 2015 (2016 had to be cut short due to flooding), then I would finish in the top 20 overall and top 4 in the women's division. HOLY MOLY!

I am not so naive to think that I won't go a little slower than 12:59 min/mile on race day. Obviously it is a tough course and I've never ran it before so this will slow me down. However, to think that it's in the realm of possibility that I might get top 20 or top 10, that's super exciting and will definitely push me to go harder on race day and even actually "race" this time.

Last thought about ultramarthon training. Originally I was pretty nervous about not having any trail experience and I really wanted to go out and find some trails to get at least SOME trail experience. But it's week 10 and I have yet to run any trails. The reason for that being that my running routes are pretty awesome and very similar to trails I would imagine. I get a lot of hills on my runs and a lot of uneven terrain. In addition, I've been running hill repeats and these have been very successful in making the hills during my runs not seem so brutal.

Today's 24 mile run

Yes, today's run was a huge confidence booster after my 22 mile disaster of a run two weeks ago. Haha. I can't say that I was very confident going into it though. I went to a bachelorette party yesterday that involved a party bus and the wine trail. I still managed to be smart about my eating and drinking and I went to bed early. I just didn't know how much I would be feeling it this morning. So my alarm goes off at the usual 4am for run preparation. I was not ready at 4am. I hit the snooze and planned to wake at 5am. Well 5am rolls around and we are under a flash flood warning and it's pouring outside. Nope, not getting up at 5am either. So I just let myself sleep and got in 9 hours, waking up at 7am. Still raining outside but my hour by hour forecast tells me it will stop by 9am. I do all my run preparation and then start getting antsy. I don't want to wait until 9am. So I head out around 8am and it's still raining but I really don't care. Right off the bat I could tell it was going to be a good run. My only concern was my calves cramping up on me again like they did 2 weeks ago. Around mile 14-15 I started to get low on water and I could feel the slightest twinge of a cramp in my right calf. So I messaged my ammmmmazing husband and he brought me water to refill my two water bottles plus a Nuun tablet for replenishing my electrolytes. After that I had a surge of energy and the twinge in my right calf went away. I finished strong. In the last 4 miles I increased my pace to 12:15 min/mile. And honestly, I finished with energy still left in the tank. I think I definitely could have ran a marathon today if I tried but I'm a believer in sticking to my training to a T.


Where to go from here

So here's what the next 6 weeks look like for me. In two week's I'll do my longest run at 26 miles and then start to taper. I'm still in search of a 10 mile or 1/2 marathon race to do in week 13. It just so happens that this falls on Labor Day weekend and I've been looking but there's nothing close to where I live so far. That means I will have to simulate the race or else travel somewhere to get the race in. I'll keep ya updated!

11	Off or Easy Swim or Ride	45-60 min Easy run PLUS Core	70 min Hilly run	1:15-1:30 Easy run PLUS Core	Off or Easy Swim or Jog	16 miles	1 hour Medium Effort Run
12	Off or Easy Swim or Ride	45-60 min Easy run PLUS Core	Hill Repeats:  10 x 600m	1:15-1:30 Easy run PLUS Core	Off or Easy Swim or Jog	26 miles	1 hour Medium Effort Run
13	Off or Easy Swim or Ride	45-60 min Easy run PLUS Core	70 min Hilly run	1:15-1:30 Easy run PLUS Core	Off or Easy Swim or Jog	Race: 10 mile or ½ marathon	1 hour Medium Effort Run
14	Off or Easy Swim or Ride	45-60 min Easy run PLUS Core	Hill Repeats:  8 x 600m	1:15-1:30 Easy run PLUS Core	Off or Easy Swim or Jog	30 min Easy Run	Race: 10K
15	Off or Easy Swim or Ride	45-60 min Easy run PLUS Core	Hill Repeats:  5 x 600m	1:15-1:30 Easy run PLUS Core	Off or Easy Swim or Jog	Race: 5K	90 min Run
16	Off or Easy Swim or Ride	45-60 min Easy run	1 hour Easy run	OFF	OFF	30 min Easy Run	50K Race!

Happy running!
Amanda