A Good Day for a 50K: Hawthorn Half Day Race Report

  About a week and a half ago, I ran the Hawthorn Half Day timed ultra in Hawthorn Park in Terre Haute, Indiana.

   There were six-hour and twelve-hour options.  The course was a 3.1 mile loop that was a combination of trail/dirt, grass, gravel, and pavement.  I signed up for the twelve-hour option with no intention of running all 12 hours. My goal was to complete 50K and then begin the four-hour drive home without being too exhausted.  However, the week of the race predicted temps in the mid-90's, with a heat index at or over 100.  At that point I adjusted my goal to "whatever happens" and "just don't die."  It was refreshing to not have any expectations. Or just low ones.  I'm a sucker for low expectations! It takes the pressure off.  I'm not one to perform particularly well under pressure.  It's not like I'm trying to win the race or anything.  :-)  It's me against me.

  My friends Vanessa and Helene were my travel buddies.  We drove up the night before, stopping at a Ponderosa (those still exist??) somewhere in Northern Kentucky for some buffet magic- so many carb and protein choices!  It was actually good!  Our friend Lucas joined us the morning of the race to act as our one-man crew and encourager.

  Pre-race fresh faces:   (This is Vanessa.  I didn't get one with Helene and Lucas, unfortunately.)

  I went into this race fairly well trained but with a majority of my miles on the road.  The Flying Pig was going to be my longest run prior to this 50K, but that didn't work out due to illness.  I wound up with a 15-miler, a 16-miler, two 18's, and a 20-miler before this race.  My longest time on the trail was about 2 hours and 30 minutes. I knew this wasn't going to be technical, so I wasn't too worried.

  Apparently, I thrive in looped, timed races.  I have no problem running the same 3.1 mile course over and over.  (Or the same half-mile loop over and over like at RUTS!)   I get to know the course intimately.  I have favorite spots and less favorite spots.  I know I will pass my own personal aid station multiple times.  I don't have to think.  I just run.  I also enjoy ultras because I can run slow and relaxed, and I don't mind being out there all day.

  I ran the first few loops with or near Vanessa and Helene, but we wound up separating by loop four.  I figured I would find someone to talk to during the race, which happens so many times, but that didn't happen.  It was just me out there.  And it was GOOD.  I was in the best mood the entire race. My body was cooperating, and I was staying entertained by my own mind.  

  I think I was smiling like this the whole race.  I'm not sure which loop this was, but don't I look ridiculously happy?  It felt good to have a race go well for a change!!  There was no wall.  There was just happy running.  The miles and laps absolutely flew by.  During one loop, I took a few course pics, but mostly I left my phone at the campsite.  Here are a few scenic spots of the trail section of the course:

  This was the most significant hill.  It was short, but steep.  There were four hills per loop, so I ran up 40 hills!  Only this one was noticeable, and one time, I found myself on the other side of it without noticing it.  I think that was loop 5 or 6.  I thought, "Wait, have I done the hill yet?"  I had absolutely no recollection of it.  I was lost in my thoughts.....

These next few show the lake we ran around.

  I called this full-sun 3/4 mile "the oven."

  This is another full-sun section, but it is shorter.  Around my 8th loop, I was talking to another runner telling him my nickname for the above section as we ran this one.  He said if the long one is "the oven," this one should be called "the toaster oven."  Clever.  (CAUTION? These must be special attack geese or something.)

  The early morning temps weren't too bad, but by late morning, it was WARM.  I concentrated on staying hydrated and staying cool.  Lucas crewed me like a boss.  He'd ask, "What do you need?" every loop, and I'd give him a list.  At the top of my list was a ziploc baggie of ice, then a water bottle filled 3/4 with ice and 1/4 with lemon-lime Skratch.   The Tailwind I had didn't agree with me that day, so I'm putting it away awhile for the less-sweet Skratch.  

  Honestly, the baggie of ice SAVED me!  I put it under hat to cool my brain.  I tied it on the back of my neck with a bandana.  My favorite spot for it was in my bra!   The ice would last most of a 3.1 mile lap.  I'd switch it every few miles, and it provided welcome distraction.  

  It is hard to know how to dress for a 90-degree + race.  I started the race in a tank, but it began to chafe, and I wound up switching to a short-sleeved white shirt as the day wore on.  It was very lightweight, and the motto fit!  (It was from my last trail race in Indiana last fall.)

  When the temperature got even warmer, we were blessed by a breeze, which made it not only bearable, but even comfortable!  Somehow this weather did not bother me at all the entire day.  Before the race, I was not concerned about my legs being able to do it, I was concerned about heat illness!  I had even considered not going to the race.  I wasn't sure how my body would handle these temps with my hypothyroidism and having gotten sick at the Flying Pig, at least partly due to the heat.  But I had friends praying for me during this race and sending me well-wishes, and I felt amazing.  I took it slow and steady, which is my favorite way to run anyway! 

 This is the temperature from when I hit the trail marathon distance.  I was still feeling good.  Nothing hurt. 

After the marathon, I just had 1.5 more loops to do.  I was running when I could and hiking when I needed to.  I crossed the 50K point in 7:23:05 feeling happy and truly blessed.

  I felt recovered by Wednesday that week, except for one ugly toenail blister.  It finally went away 7 days later, but the toenail is now a nice shade of black.  I've taken a week and a half off from running.  The family and I went down to Florida for a great week of vacation the Thursday after the race.  I may not have run, but the Apple watch says we've walked 6-10 miles per day every day of vacation.  I love walking miles and miles along the beach.  I ran briefly for about 100 meters once just to say "I ran on the beach."  I just don't feel like running again yet or training for anything.  It's time for my yearly break to recover mentally and physically.  I'm ready.  

DNF: Do Nothing Foolish---Flying Pig Race Report

Well, the Flying Pig Marathon didn't go as planned, to say the least.

Here is the whole ugly story, as told in pictures and thoughts:

The night before the race around midnight:  My stomach is awfully rumbly.  I must not have eaten enough dinner!

1:00 a.m.:  I sure wish I could sleep!

2:00 a.m.:  Don't think about not sleeping.  Don't think about not sleeping.

4:25 a.m.:  It's almost alarm time.  I might as well get up.

5:00 a.m.:   I'm really tired, probably because I didn't sleep!  This oatmeal is disgusting.

5:45 a.m.:  Ready to go!  Eagle up!   (Me, Harriet, and Cheryl)

Mile 1:  Feelin' fine!  I'm so glad we didn't go out too fast!  This is going to be fun! 

Mile 2:  Wow, it's crowded.  There are people in my personal space!  Time to run with elbows out to gain a little room. 

(photo credit:  Flying Pig 2016 Facebook page)

Mile 3:  Oh, ANOTHER bridge.  It's pretty I guess. Wow, I'm getting HOT.  I can feel heat radiating off my face and chest.  That's weird.   I'll just keep sipping this Tailwind and stay hydrated. 

(photo credit:  Flying Pig 2016 Facebook page)

Mile 4:  I'm feeling really, really hot and now dizzy.  So Much Nausea.  Just keep sipping fluids. Should I tell Harriet in case I pass out?    "Harriet, I need to tell you something.  I'm not feeling exactly right.  I'm dizzy and overheated.  Here is my road ID with Chris's number on it in case I pass out."    

Mile 5:  Pouring water on my head and the back of my neck at the water station will help.  (It didn't.)

Mile 6:  I do not like this uphill.  Fight the nausea.  Fight the dizziness.  Keep moving.

Mile 7: (still going uphill)  Ugh.  Running makes me dizzy, so I'm just going to walk this looonng uphill.  Oh, look, it's Elvis.  If if didn't feel so crappy, I'd get a picture with him.  

(photo credit:  Flying Pig 2016 Facebook page)

Mile 8: (praying) "God, I need you to get me through this run!  There's no way I can do this on my own for 18 more miles.  Tell me what to do." 

Mile 8.5:  I remember that the half-marathon split is at mile 9.  Should I drop down?   I'm having chills, nausea, and dizziness now.  Every step is a battle.  Am I having a heat stroke?   I don't want the girls to have to take me to the hospital and for Chris to worry. (more prayer) "God, please help me to be smart and do the right thing. I don't want to do anything foolish and hurt myself.  Make it clear what I should do."

Mile 8.75:  "Harriet, I have a decision to make.  I think I may drop down to the half.  I don't think it is wise to continue feeling like this. I'm having bad chills and nausea now."  She totally agreed and practically pushed me over into the half-marathon lane!

Mile 9:   (with complete clarity after taking the half-marathon split)  I made the right decision.

Mile 10:  Oh, good grief, how many more miles do I have???   I feel like dirt.  Worse than dirt.  My energy is gone.  Ok, that's a cute sign.   

(photo credit:  Flying Pig 2016 Facebook page)

Mile 11:  Why is this downhill so HARD????   (12:00 minute pace on the downhill.....)   That guy is passing out Swedish Fish.  Maybe a little sugar will give me energy to finish. 

Mile 12:  I'm just going to walk it in from here.  No, I'm going to run.  Ok, I'll run a little and walk a little.  Oh, damn.  That was a dry heave. At least it was dry. 

Mile 13:  Don't throw up.  Don't throw up.  There are people everywhere.  

Mile 13.1:  Thank you, Jesus!  

(photo credit:  Flying Pig 2016 Facebook page)

Mile 13.2:  I should take a selfie that shows how I feel right now.  If I smile, the bile may slide out.....

6 minutes after finishing:  Which way is the hotel?   Oh, dear Lord, I don't know!!!

12 minutes after finishing:  (wandering around carrying an armload of finish line food I can't eat)   This doesn't look right.  Why am I inside the stadium??

15 minutes after finishing:  Ok, I'll Google the hotel address and use Maps app to walk back there.  Oh, it's only 0.6 miles away.  Thank goodness. 

20 minutes after finishing:  I'm never going to get there.  I wish I'd brought money for a cab.  If my arms weren't so full, I'd open this bottle of water and drink it. 

25 minutes after finishing:  Where is it???  Don't panic.  Don't panic.  Oh, thank HEAVEN, there it is!!  

5 seconds later:  Oh, man,  that is far away.  (It's the beige one in the distance behind the pole.)  I seriously feel awful.  Have I ever felt this awful before??  Just keep moving.....

30 minutes after finishing:  This is ridiculous.  

32 minutes after finishing:  Whew, I made it.  

I have absolutely no regrets about dropping down to the half.  A DNF sometimes means "Do Nothing Foolish."  I listened to my body on this day!  There will be other marathons.  (Maybe.)

I was sick the rest of the day and for the next four days with fever, nausea, fatigue, and chills.  My friends took good care of me on the long drive home.  Two of my kiddos came down with it on Sunday and Monday.  Viruses happen.  I just hope one never happens during a marathon again! 

When Pigs Fly....

In just a little over two weeks, I will be running what looks like the Happiest Marathon on Earth--the Flying Pig Marathon in Cincinnati, Ohio.  I mean, look at these pictures:

They call it the Finish Swine, ya'll.  How could I not run it?

Training has gone pretty well.  I ran a couple of 16-milers, an 18, and a 20.  I finished the 18 and 20 strong with my fastest miles in the last three miles.  I have finally figured out the KEY to the long run is to start out really slow.  And stay slow.  Then finish strong.

In fact, that sounds like a pretty darn good marathon strategy!  I am NOT looking for a PR.  I would love to beat my times in my last two or three marathons, but we shall see.

My former speed (what little there was) has not recovered from my adrenal fatigue/getting old or whatever happened last fall.  That's ok though.  I've really rediscovered a love for road running that I didn't see coming back.  On trails lately, I prefer to hike, mainly because of a good friend and my husband both severely injuring themselves during trail runs this fall/winter.  Maybe I'm angry at trail running?  Scared of injuring myself?  I don't know, but I feel like I could hike for days and days.  (Maybe I need to sign up for a 48-hour event on a beautiful trail and just hike until I drop??)

I'm also recently newly obsessed with the Appalachian Trail.  I'm not the thru-hiker type, but I wouldn't mind doing sections at times.  In fact, I got to hike on it just a few weeks ago in the Smoky Mountains in Tennessee!  I also read Becoming Odyessa recently, the story of Jennifer Pharr Davis's first thru hike.  Some gals and I are toying with a week-long AT hiking trip in the future.

Overall, I'm in a good place in my running world.  Not everything is perfect, of course.  There are always bumps in the road (first-world problems....).  Another one of my dear friends (and running buddies) is moving away in two weeks.  She makes the 4th friend/trail running buddy/road trip companion to have left in the past 11 months!  They were all stay-at-home moms who could run during the day with me.  I see many lonely solo miles in my future!  I just prefer to run when the kids are at school, so I can be home with them in the evenings.   Also, my knees finally rebelled against all of the road running.  I noticed three weeks ago a catch in my left knee during my 20-miler.  That grew into a dull and sometimes sharp ache.  Runner's knee.  Patellar tendonitis.  I am backing off the runs for the next two weeks, and am just going to coast until the marathon.  I'm doing other things to treat it:  stretching, foam rolling, strength training.  It'll be fine.  Or it won't, and it'll hurt for 26.2 miles.  I'll live.  :-)

Running with Perseverance

After my 12-week Maffetone base build, and 4 weeks of 80/20 easy/hard running, I'll test this style of running in the Frostbite Half on Saturday.

It will be my 3rd time to run this race.  The past two times, I ran 2:15 and 2:14.  This time, I'd be fairly happy with 2:18, but maybe Maffetone Magic will surprise me!

I didn't taper well.  I ran a 10.5 mile trail run last Saturday that was really, really tough.  Then I walked about 3.5 on Sunday and took a yoga class on Monday.  Not having taken yoga in months, that was not the smartest idea!  My glutes and hips have been so sore!

I ran  3.5 mile runs on Tues/Wed and rested today.  I may run two miles tomorrow with strides, or I may just rest.

I honestly have no idea what Saturday will hold for me, but I will run with perseverance.

The most important thing is that I feel happy and healthy.

Basebuilding the Maffetone Way

It's been a while!  Right after my last post, I ran the Indian Celina trail half marathon, which turned out to be an important day in my running year.  It was the day I realized something needed to change.

I didn't have a good day.  From the very start, I couldn't seem to get my breathing under control. My heart rate seemed very high at a slow pace.  I had had the same issue in the trail 7-miler the week before.  I was pushing the pace and thinking I was running fairly strong until suddenly, I wasn't.  I ran out of steam greatly at mile 10 of 13.  The course was beautiful and challenging, but I just didn't have the stamina I thought I had.  I was training adequately (I thought), but I was having diminishing returns. After the race, my friends and I walked back out onto the course for some pics:

My fast heart rate was a concern.  I'd had my heart do some acrobatics one day during speedwork at the local track.  My rhythm was off, and it felt like my heart turned a couple of flips.  On several nights as I lay in bed trying to sleep, I was having palpitations.  I was wired, but tired.  All of the time.  I thought maybe my dose of Synthroid was off.  (I have autoimmune Hashimoto's hypothyroidism.) When I looked at the bottle, I realized that the pharmacy had given me the generic version, and with thyroid meds, that's not a good thing.  Unlike most generic drugs, thyroid meds can vary too much.

I had also been having some minor chest pain, so I made an appointment with my primary care doc.  My EKG came back normal.  My chest xray did, too.   However, he wanted to do a holter monitor test on me.  He arranged for me to wear a heart monitor for 7 days while I went about my business normally, including running.  The test came back normal.  That was GOOD news.  As a runner, I've always worried that I'm overstressing my heart.

However, blood work came back with borderline anemia, explaining some of the fatigue and the fast heartbeat. My TSH was 0.4, which was a little toward the hyperthyroid (overmedicated) side.  (Normal is 0.3--3.0.)  I started on iron immediately and got a new Synthroid prescription.

The doctor also felt like adrenal fatigue and/or overtraining could be an issue.  I had several months of personal stress, I was trying to run too fast too often coming back from my injury, and my Hashimoto's medication wasn't quite right. This combination can stress the adrenals. The doctor advised me to eliminate or greatly reduce caffeine to start.  I went from two large cups of Starbucks k-cup coffee (blonde roast and breakfast blend--very caffeinated!) each morning to one cup of 1/2 caf and one decaf.  The two cups of strong coffee weren't even giving me any energy anyway, and they definitely weren't doing my heart any favors.

Enter the Maffetone Method. (Or should I say re-enter??  I used this for a while back in 2012 then forgot about it.)

The Maffetone Method is a gentle method of running  at a maximum aerobic function (MAF) heart rate attained by subtracting my age from 180.   That would put me at 135.   Dr. Maffetone has coached countless athletes, including elite triathlete Mark Allen.

With my new heart rate monitor, I could make sure every run was at MAF heart rate or below for a minimum of 12 weeks.  Yes, every run. (This is where he differs a bit from Joe Friel and Lydiard and some other heart-rate training advocates who allow some faster runs during base building.)

Why?  To ensure a truly easy pace, build stamina and mileage with little chance of injury, build capillary beds, increase mitochondria, and increase fat burning! 

It would also be gentle on my cranky right IT band.  It would make me healthier as an athlete. This brief explanation doesn't do this plan justice.  Please check it out for yourself!

I re-read The Big Book of Endurance Training and Racing  from the public library by Phil Maffetone and devoured all the posts on philmaffetone.com.  During my first MAF test, I was surprised to find that even though I had been running most of my miles at about a 10:30-10:40 pace, my true "easy" pace (according to my 135 heart rate) was about a 13:30 pace.  That shows a terrible lack of aerobic development because I was primarily running my runs in the anaerobic zone, even long ones.  (For the record, the "talk test" doesn't work.  I can talk just fine at a too-high heart rate. I'm still going too fast.)

For the past three months I have loved and hated MAF running.

 I've loved the peacefulness of running slow and easy.  I've loved being able to run 4 or 5 days in a row without rest. The recovery from this running is phenomenal! I've loved finishing runs only slightly spent.  I've loved having my legs not hurt every day. (I was absolutely not recovering well before this.)

 However, I've hated it on those days when my heart rate monitor won't stop screaming at me because my heart rate has spiked. I've hated feeling slow when I meet other runners on the road or trail. I've hated having to constantly hold back on runs.

And I've both loved and hated doing 90% of my runs alone.  It has been lonely and refreshing at the same time.

But I've finally learned what it means to run easy.  I've built up a base of 25-30 miles per week with little stress, and I feel great!   My IT band feels better.  Weirdly, I just have a greater peace and greater energy. I can now run at about a 12:15 pace at a heart rate of 135.   If I continue with MAF training, I could eventually get down to a 10:15 pace at a heart rate of 135.  Then 9:15.  That would change my running life completely!   I've also been running on low or no fuel to increase my fat-burning ability and spare muscle glycogen.  I've run 2 hours + on just water.

In addition to Maffetone, I've recently read Primal Endurance by Mark Sisson and Brad Kearns and have been listening to the podcasts.  It's a GREAT book, and I highly recommend it.  The training protocol in there would work for triathletes or runners.   This isn't "chronic cardio."  This type of training increases health rather than detracts from it.

I am finishing my third month of basebuilding this month.  I'm taking Sisson's advice (his program utilizes MAF, too) and integrating some speed and strength training for the next four weeks, then running a half marathon.  After that, I'll go back to MAF running for a while.

So, what have I learned over the past three months?
1.  To be patient.
2.  That running can be relaxing.
3.  That the kind of training I was doing wasn't increasing my overall health.
4.  That running gently makes me feel like I can run all day.
5.  That I don't need caffeine.
6.  That I was doing all of my easy and long runs TOO FAST.  Marathon goal pace is not an appropriate long run pace every week.  Marathon goal pace + one to two minutes is.  Goal paced running has a place within some long runs and on some short runs.
7.  That I was running all of  my runs in that gray "moderate" area-- neither easy enough to be easy, nor hard enough to build improvement.
8.  That little of my running should be done in that gray "moderate" area.
9.  That I can burn fat on my long runs and not take in gels every 40-45 minutes.
10. That I knew this all along.  When I went through my RRCA coaching certification course six years ago, I learned all this.  I just got away from it.
11. To be patient.  (It bears repeating!)

"Be patient.  Do good work.  And improvements will come."    

 --John Hadd    (another heart rate training advocate)