Ok Ok I know it has been FOREVER since I have posted! I am sorry! Here is a quick update....

Last Friday something very sad and disappointing happened. I was running - going for a 90 minute run and somehow hurt my back really really bad. It feels/felt almost like a pinched nerve. The best way I can describe it is the same feeling when you sleep weird and your neck hurts really bad when you wake up - however the pain is in my lower back. I think it was a combination of things that triggered it.

1) It was Black Friday and I had stayed up late the night before shopping, so my body was really tired.
2) I had slept in the front seat of the car for a while the night before while Sheridan was driving us back from the Outlet malls.
3) It was very very cold outside, and I probably wasn't dressed warm enough for the cold (I had a pair of running pants and a long sleeved dry fit with gloves and a hat, I probably should have been wearing a jacket of some sort).

So, I was about 60 minutes into the run and I sort of tripped on a raised sidewalk. I didn't fall down, but just sort of stumbled. Well, my lower back started to hurt really badly and after about 8-10 minutes it hurt to even walk. I had to stop at a Starbucks and call Sheridan to have him come get me because I was too cold to walk the rest of the way home and it hurt my back to run. The pain is in my lower back/butt area and it hurts especially bad if I am walking/running down hills. I tried to run on Monday but could only get in about 15 minutes without it hurting.

So, long story short, I emailed my coach from college and he said that it sounds like a sciatic nerve issue and that I CAN NOT RUN the marathon unless this gets fixed!! So I immediately scheduled an appointment with a physical therapist – it was today at 11am. The appointment went really well - the physical therapist determined that is is my L5S1 joint in my back that likely got irritated when I tripped. He adjusted my back and it feels so much better!! It is still sore and tender, but not the same sharp pain I was in before. I was given some stretches to do over the next few days and he thinks with some IB profen I should be ok to run.

He did warn me, however, that I need to start mentally preparing myself that if my back starts to hurt really bad during the race I need to be prepared to stop running and not finish the race. He told me that I need to remember and realize that it is not because I didn’t train hard enough or not because I am not tough enough, but just because I injured myself I may have to stop running if the pain in my back is causing my form to fall apart or put me in too much pain.

So, the good news is that I can run!! The bad news is that it may be painful. But, that is ok. I am excited!! I am not allowed to run tomorrow though and only 1 mile on Friday. The other thing that makes me nervous is that I really haven't ran since last Friday (have been doing a little cross training). I do think, however, that I have a strong enough base that I should be ok. Anyways....it is very late and I need to get to bed!! I probably won't post again until after the marathon....wish me luck!!

Recovery!

7:00PM - 40 minutes recovery pace

Rating: 100
Comments: Felt really good today. Took it very nice and easy - about 8:45-9:00 minute miles. Recovering from yesterday's looong run. It was bitterly cold outside, but my body and performance felt good. My hip flexors started getting really sore at work today (I was sitting at my desk and/or sitting in the car for most of the day) but I felt fine during the run.

Great Week of Training!

Sunday, November 16th
3:00PM - 3 HOUR long run!! From my house through Squirrel Hill neighborhoods to CMU (took GU packet at 50 mins), then on Schenley Park Trails, back to CMU, back through Squirrel Hill neighborhoods to my house (took a GU at 2 hours), back to CMU (took GU at 2:30), back to my house. On mapmyrun.com it was 22.93 miles.

Rating: 95
Comments: Felt great today!! The last few long runs I have started to get really tired and tense right around the 2 hour marker, but this is the first run that I didn't get that lactid acid feeling. The run had a lot of hills in it, but that is pretty standard for Pittsburgh. Somehow two of my GU packets had fallen out of my arm ipod holder that I was carrying them in and I didn't realize until 1:30 when I went to take the second packet and it wasn't there! That is why I ended up running back to my house and took the second one kind of later than I would have wanted. The weather was TERRIBLE!! It was snowing the entire time and from 1:50 to 2:25 was hailing and very windy. I maintained a 7:50-8:00 mile pace the entire time though, even in the last half hour. I felt really strong today and this run gave me the confidence I needed for the race in three weeks. I will do another long run next week and then the week before the race just a 80-90 minute long run. I am very tired as I am writing this, my right hip flexor is somewhat sore but not as bad as I would have expected. I drank 3 liters of water between 6pm and 9pm and am still going!

Saturday, November 15th
9:00AM 60 minutes relaxed @ Frick Park

Rating: 80
Comments: Felt pretty good the entire time. There was about 10 minutes of hills at the end that got kind of difficult, as hills are not my strong suit. It was really nice to run with some other people though!! Bad weather today, rained for most of the run and was quite slippery on the Frick Park trails.

Friday, November 14th
OFF

Thursday, November 13th
6:30PM - 90 minute post-secondary run

Rating: 75
Comments: Felt ok today, I didn't get a lot of sleep last night due to a house poker game, so I was pretty tired during today's run. Felt a little sluggish, especially on the hills.

Wednesday, November 12th
6:30PM - 45 minutes recovery/relaxed

Rating: 80
Comments: Felt pretty good, just recovered from yesterday's tempo run. Stayed on Beechwood Blvd, not too hilly.

Tempo Run

6:30pm - 45 minute progressive run from CMU
Rating: 85
Comments: Felt really good today. Probably started off a little too fast and ended a little slower than I should have. I really need to work on controling my pace better and not getting too excited at the beginning. Broke the run into three even 15-minute sections. First 15 min @ 70%, Second 15 @ 80%, third 15 @ 90-95%. Stretch afterwards.

Monday, November 11th
OFF
Took today off to let my legs recover from yesterday's hilly long run.

Long Run

12:00PM - 2 hour 45 minute long run! Incredibly H-I-L-L-Y run!!

Rating: 70
Comments: Ran in South Park today - not a good place for a long run. There was not a single flat stretch in the entire park and most of the hills were steep. I stopped at three different stores while driving out there and not one had any Powerbar Gel or GU packets, so I had to make due with the one packet I already had. I did purchase some of these Starburst Gummy with liquid center packets and ran with them. Starting at one hour I would take a gummy every 10 minutes (1:00, 1:10, 1:20, etc). They didn't provide a huge energy increase, but it was a nice way to break up the time. I took the Powerbar Gel packet at 1:30 with a little bit of water. There were very few other runners or walkers and I didn't have my ipod with me so the time seemed to drag on. I am a little nervous for the marathon because each time I have done a long run, my body has started to shut down right around the 2 hour mark. My legs start to feel heavy and my shoulders get really tight. I really need to focus on my mileage and training the next two weeks to try to break past this.

Update...

Saturday, November 8th
5:00PM - 30 minute easy run on Beechwood Blvd.
Rating: 100
Comments: Felt great today. Kept a nice fast pace. I made a GREAT jumbalay dinner tonight!!!

Friday, November 7th
OFF I forgot that I had a work dinner event to go to tonight, so I took the day off.

Thursday, November 6th
6:30PM - 50 minute progressive run, no weights
Rating: 85
Comments: Actually felt pretty strong today. I did the sections 20 minutes easy, 18 minutes medium, 12 minutes hard (pace). I played poker at night so ended up not lifting. I need to make sure I am getting my lifts in.

Wednesday, November 5th
Sheridan is in DC today, so it is a good day for me to get out of the house and get a good workout in.
6:30PM - 20 minute warmup to Schenly Park, drills 20x200 m - all between :45 and :50 seconds. 200m shag jog recovery. 35 minute cooldown. Stretch
Rating: 75
Comments: Overall, felt ok. Speed isn't one of my natural strengths and I always feel like my form could be a little more fluid. The last four my heartrate was up really high.

Tuesday, November 4th

Election Day!! Woke up early and stood in line for a long time to cast my vote. After I got off work I went for a 40 minute easy recovery run from yesterday's tough long run.
Rating: 80
Comments: Overall, felt pretty good for a recovery run.

Long-er Run

6:15 PM - 1 hour 45 minute run through Squirrel Hill and Shadyside. VERY VERY hilly!!

Rating: 55
Comments: My legs felt very tired, sluggish, and heavy. They were sore and tender all day because of the lower body lift I did on Sunday. I always felt really rigid, and when I finished and was doing my leg swings, my hip flexors felt very tender. Only averaged about 9 minute miles, so I was going kind of slow, but the run also consisted of entirely up and down hills.

Monday Run

6:00pm - 40 minute relaxed run, no weights

Rating: 80
Comments: Felt pretty good overall, except that my legs are getting really sore from my lower body lift yesterday. I am sure tomorrow they will be even more sore.

Training Schedule 11-3 to 11-9

• Monday, November 3rd (plan)
  -40 minutes relaxed
  -Upper Body Weights
  
  
• Tuesday, November 4th (plan)
  -Long Run – 2 hours 45 minutes
  -Maintain 8:00/mile pace
  -Take three GU packets during run

• Wednesday, November 5th (plan)
  -40 minute recovery run
  -Lower Body Weights

• Thursday, November 6th (plan)
  -AM – 30 minute relaxed
  -PM - 20 minute warmup, drills
  -20 x 200 meters 45-48 seconds
  -200 meter shag jog in between
  -30-40 minute cool down, stretch

• Friday, November 7th (plan)
  -Progressive 60 minute run
  -Upper Body Weights
  
  
• Saturday, November 8th (plan)
  -40 minutes relaxed
  
  
• Sunday, November 9th (plan)
  -3 hour long run!! Try running the Pittsburgh Marathon course so I get used to running on some hilly terrain.

Haven't logged in a few days...

Ok, Sorry I haven't logged my training the last few days. Here goes...

Sunday, November 2nd
3:00pm - 54 minutes on the Montour Trail - starting @ Clarion/McKeesport Bridge
Rating: 50
Comments: I had to cut my long run short due to some stomach issues. I will switch my long run to Tuesday evening. Unfortunately, I couldn't continue running and sometimes you have to listen to your body. It is too bad because I felt great besides the stomach issues. 8:00PM - lower body weights and abs

Saturday, November 1st
1:00pm - 40 minutes very easy on Beechwood Blvd
Rating: 85
Comments: Felt pretty good, kept it nice and easy.

Friday, October 31st
5:00AM - 35 minutes relaxed on Beechwood Blvd
6:30PM - 25 minute warmup to Schenley Park Loop, drills 1k @ 5k race pace, 2k @ in-between 5k and 10k race pace, 3k @ 10k race pace, 2k @ same pace, 1k @ same pace rest: 2min jog - 3min jog - 4 min jog - 3min jog - 2 min jog 25 minute cooldown back home, stretch, leg swings Rating: 65
Comments: Felt kind of stiff and not very fluid. My legs felt heavy. My right hip flexor is kind of sore.

Thursday, October 30th
5:00AM - 70 minutes post-secondary long run
Rating: 85
Comments: Felt good. It was really nice outside today.

10/27 - 11/2 Training Schedule

Monday, October 27th (plan)

40 minute recovery run

Tuesday, October 28th (plan)

AM - 30 minute relaxed
PM - 20 minute warmup, drills
5 x 400m hill repeats
10 minute cooldown
stretch

Wednesday, October 29th (plan)

45 minute recovery run
Upper Body Weights

Thursday, October 30th (plan)

70 Minute post-secondary run
Must do in AM! Have ABC Octoberfest event Thursday night.

Friday, October 31st (plan)

AM - 35 minute relaxed
PM - 25 minute warmup to Schenley Park Loop
Drills
1k - 2k - 3k - 2k -1k
Rest: 2min - 3min - 4min - 3min - 2min
25 minute cooldown

Saturday, November 1st (plan)

40 minute recovery
STAY HYDRATED for tomorrow!!

Sunday, November 2nd (plan)

2 hours 45 minutes - Montour Trail
Stay between a 7:50 and 8:00 mile pace
Focus on the last 30 minutes - DON'T slow down
Take 3 Powerbar Gel packets during run

Last Few Days...

Monday, October 27th

5:00AM - 40 minutes recovery run

Rating: 90
Comments: Surprisingly I felt really good today! My legs really weren't that sore at all. I took in nice and slooow for the first 20 minutes and picked it up just a little on the last half.

Tuesday, October 28th

6:45AM - 30 minutes relaxed morning run in Charleston, WV
8:45PM - 20 minute warmup, drills, 5 x 1:30 hill repeats, jog down the hill for recovery, 10 minute cooldown.

Rating: 70
The morning run was fine. A bit chilly, but I felt good.
The evening workout was very hard. I felt great on the warmup! Very fluid. The hill repeats were very tough. The hill started at the bottom of the hill by CMU and ended at the second lamp post. Pretty steep hill. Each one I was breathing really hard. Definitely by the last one my form was starting to drop a little. I think for the next hill workouts I will try to do a few different things. 1) Do hill ladders (3x :30, 3x 1:00, 3x 1:30, etc) or do hill repeats, 25 minutes fast, hill repeats, etc.
I had driven back from Charleston, WV (about 4 hours) that day, so my legs were quite tired. Hamstring hurt a little bit that night.

Wednesday, October 29th
7:30 PM
45 minute recovery run
Upper Body Weights
Rating: 70
Felt good for the first half, but felt a little sluggish for the second half of the run. It was sooo cold and snowed for the first time today.

Long Run

1:30 PM - 2 hour and 30 minute long run!! 18.5 miles!! I ran from my apartment downtown to Hienz Field, then ran on the Riverfront Trail, and back to Liberty Ave. Sheridan came and picked me up at Liberty Ave.

Rating: 80
Sleep: 8 hours
Comments: The first half of the run was rolling hills with more downhill than uphill. I felt awesome for the first 110 minutes. Right at the 2 hour mark my legs started getting really tired. I took three Powerbar Gel packets, one at 45 minutes (StrawBanana), one at 1:25 (Vanilla - yuck!), and one at 1:55 (StrawBanana). I had a little bit of water at 1:25 but didn't have any other water besides that, which was very hard. Also, Sheridan didn't come to pick me up until about 30 minutes after I was done, so I was freezing!! Not good for my body's recovery. It was about 55 degrees, but was quite windy, I wore shorts and a long sleeve shirt. I showered as soon as I got home and my legs turned blue in the shower!! Overall though, I felt really good. I averaged about 8:10 miles. Considering my last three miles were probably 9:00 to 9:30's, the others were pretty fast.

Saturday, October 25th

12:30pm 40 minutes relaxed. Beechwood to Dallas st (about 5 miles). Big 10.

Rating: 95
Overall felt really good. My right hip flexor was sensitive during the first 5 minutes of the run. I noticed it was hurting when I woke up this morning. But, after it warmed up it was fine. The weather was raining and grey - not fun. Kept a pretty good pace during the run. Rolling hills during the middle part of the run.

Friday, October 24th

Ok, today ended up being another day off. Not a good way to train for a marathon. It turned into a long day at work and I ended up staying until about 8:30. No excuses though, I need to make sure I am not missing workouts. I will adjust my schedule, do a relaxed run tomorrow and my long run on Sunday.

Thursday, October 23rd

I ended up taking today off and I will switch my workout to tomorrow then shift my long run to Sunday.

Wednesday, October 22nd

6:45PM- 60 minutes relaxed. First and last 20 minutes were lots of rolling hills, the middle 20 minutes was pretty flat in the loop around Schenley track.

Rating: 95
Felt really good and strong the whole way. The last long hill up Hazelnut hill was tough because it was so long (about .4 miles). I kept a pretty good pace though, especially in the middle 20 minutes. No weights.

Sleep - 7.5 hours

Tuesday, October 21st

5:30AM - 40 minute recovery pace run. Ran from my house along Beechwood Blvd to bus stop past Frick Park.
Rating: 70
Overall, felt a little sluggish and achy. However, I think that is expected after a track workout. Also, it was raining and windy this morning, which never helps.
6:00PM - Upper Body Weights, Abs. (All 3 sets of 15 reps). Chest Dumbell Press - 25 lbs, Tricep Pulldown - Level 4 (40 lbs?), Back Machine - 50 lbs, Bicep Curls - 15 lb dumbells, Shoulder Raises? - 5&8 lb dumbells. Ab routine.b

Monday October 20th

5:30 AM - 27 minutes easy. Legs were pretty sore the first five minutes but warmed up quickly. For some reason the top of my left foot gets sore when I run lately. I think it is the new shoes. Ran on Beechwood Blvd from my house to Frick Park entrance.

6:45PM

• 21 minute warmup to track @ Schenley Park
• Drills, Leg Swings
• 6 x 800 meter repeats. 3:15-3:20 goal. 2:00 shag jog in between.
• Actual times: 3:14, 3:17, 3:17: 3:16: 3:18; 3:18
• Stretch. 30 minute cooldown

Rating: 75
Felt pretty good overall. The 2:00 rest was just enough time. I felt like my form started to fall apart a little on the last two. My stride didn't feel as fluid and my legs felt tight. I need to get new yellow flats. I ran in my flats to the track and on my cooldown because I didn't want to run there with shoes in my hands. This was a mistake, I need to make sure I am wearing shoes with better support to prevent injuries. Especially because the yellow flats are pretty worn out. My shins are a little sore, and I have a blister on the pad of my right foot. Thirty minute cooldown felt good. Next workout I think I should pick up the speed a little on my run afterwards and increase the time by about 10 minutes. Pittsburgh is soo hilly!! My warmup was a lot of uphill then downhill, etc etc.

Sunday October 19th

• 30 Minutes Recovery Run

*Rating: 80 (scale of 1-100)
*Comments: My legs are very very sore from the half marathon yesterday. Specifically, my hip flexors and hamstrings are very sore. I ran very slow, but is expected for the day after a race. Stretched really well afterwards.

Training Schedule 10/19-10/25

Sunday 10/19

• 30 minute recovery run
• Stretch really well, leg swings

Monday 10/20

• AM
  -25 minute relaxed
• PM
  -20 minute warmup
  -Drills
  -6 x 3:20 800 meters
  -1:45 recovery between each one
  -30 minute cooldown

Tuesday 10/21

• 40 minute recovery run
• Upper Body Weights, Abs

Wednesday 10/22

• 60 minute post-secondary long run
• Lower Body Weights, Abs

Thursday 10/23

• AM
  -25 minute relaxed run
• PM
  -20 minute warmup to Beechwood Blvd/Forward St. Hill (by school)
  -8 Hill repeats - increase speed every 100 meters (hill about 300 meters long)
  -Shag Jog down hill for recovery
  -40 minute cooldown

Friday 10/24

• 40 Minute Recovery Run
• Upper Body Weights, Abs

Saturday 10/25

• 2 hour 20 minute long run
  -even pace for entire run - 8:30/mile pace
  -Take two GU packets during run
  -Try to stay hydrated (drop off water bottle or run near water fountain, etc)

Running Log Terms

Here is a brief description of some of the terms I use when I describe my training

• Recovery Run - very very easy run after a hard workout, 50-60% effort.
• Relaxed Run - Medium paced run, 65-75% effort.
• Drills (all drills are done in sets of two, 40 meters each set) - high knee skips, butt kicks, karaoke, fast high knees, backwards running, quick 1-2 steps
• Progressive Run - the length of run is split into thirds - first third is very easy (60%), second third is moderate (75%), and the third section is hard (90%). This also may sometimes be referred to as a swing tempo run.
• 60+ Run - This is a long run where the first 60 minutes are ran at regular pace, around 70-75% and the remainder of the long run is around 85-90% effort. On a very long run, this may change to a 90+, 120+, etc.
• Big Ten - This is a strenth-building excercise. 10 Pushups/10 Situps, 9 PU's/9SUs, 8 PU's/8 SU's, 7 PU's/7 Su's, 6 PU's/6 SU's, 5 PU's/5SU's, 4 PU's/4 SU's, 3 PU's/3SU's, 2 PU's/2 SU's, 1PU/1SU, 10 PU's/10 SU's (the 10 at the end is the hardest part). This might sometimes become a Big 11 or a Big 12.
• Pre-Race Warmup - 10 minutes easy, drills, stretch, 10-15 minutes easy, 2-3 15 meter strides.