6'0 Tall wife to Muscle Man, mother of 3, full time career woman, with an addiction to running wherever her size 10's will take her.

Monday, April 5, 2010

And the Skies Cleared

Stats for 4/3:
Time- 3:07:44
21.21- Miles
8:51- Pace
Fastest mile- 7:54- Mile 21 WOOT!!
Less Fast Mile- 9:19
Cool day with Fleet Feet running group.


The hail/rain started just as we were about to take off. So I put my jacket over my t-shirt I had planned to wear. The first 6 miles were windy and cold, I led a group of about 6 to 8 of us as we talked about drafting, race plans, pace and more... There were so many conversations going on it was hard to concentrate, but pretty fun way to pass the time. My plan was to run 9:00-9:15 mile pace for 21.2 to get more time on my feet. Tammy and Janna (AKA Lioness) were up for the challenge and they were AMAZING!!

This run felt great! We stopped to refill and refuel. I am having a hard time with Gu right now, I may need to go back to the PLAIN. Trying to find a good fuel plan for race day but I have yet to find it. I crave salt when I run, I am about to put Frito's in my race belt :) Does anyone have anything salty on Marathon day while running? Gu Chomps are my favorite but at just 25 calories it would take a bunch to fuel 26.2++

Tammy is a Marathon Maniac with many many Marathons accomplishments. She talked about an experience she had with putting expectations on herself for race day and feeling let down instead of proud of finishing when she did not reach that goal. I did the same thing to myself on Marathon #1, thinking I could BQ first time out. And I may be repeating a mistake this time by putting the same pressure to BQ....but somehow I doubt it. I feel like I know what it takes now to reach that goal and I have put in the work. I will have one goal on race day 3:40:59!!! No time for Polly Pessimism, life is too short to not reach for the BIG Goals.

At mile 16 I got a killer hamstring cramp. OUCH!! OUCH!! I kept running hoping it would loosen up. I had taken a salt cap, maybe I needed more?? I kept the pace but it hurt. The Negative Nancy in me worried.. We stopped briefly to check on Ben one of the coaches, so I stretched. It did not help. UGH! I turned on my Ipod and so did my buddies. We hung together but were in our own worlds now. I imagined the trees on the path were other runners and kept my head up. Mile 19 I was ready to be done so I sped up, when I got to 8:30ish pace the cramp went away. Non-medical Opinion, the cramp was caused by running too slow :)

The quicker pace felt great, I had fuel in the tank and just cruised. 19- 8:30, 20-8:26... 1.2 miles to go, don't underestimate that .2. I felt GREAT, I did not feel like I had been running for 3 hours in the rain and wind. Go get it Mel!! I imagined that the girls on the trail were the 3:40 pacer, Chase em down Mel!! Mile 21- 7:54, but I was not done, still have that .2, just under one lap around the track. Rock it out Mel! .21- 7:30!!! Done!! The Fleet Feet buddies were there to cheer at the Finish. solid effort and a GREAT confidence booster. Lioness and Tammy, who I will call Red-Runner because of her beautiful red locks, came cruising just after me. I ran to my car to grab Gatorade and Ritz crackers, I waited too long to eat last week and felt nauseous all day. I shared my crackers and we all congratulated each-other.
We look a little like the T-Mobile bar commercials :) One more LONG run and it is Taper time. I have not decided if I will run 22 or 24 miles next weekend? Will see how the runs go this week and go from there. I am soooo READY!!
HAPPY MONDAY!

How was your holiday?
How was your running this weekend?

31 comments:

Tri Mommy said...

For something with a little bit of salt, I use Shot Blocs Margarita flavor... they have added salt and they are pretty tasty!

Also, you might want to try electrolytes instead of just salt. Hammer electrolyte tablets are good - I'll take them the night before as well as the day of a race or very long brick or run. Might help with the cramping!

TNTcoach Ken said...

Wow, you are ready or is it ME! Ha, go find a race and just do it.........

Katie A. said...

You might need to use more salt tabs - I tried them this weekend for the firs time and I swear they made a huge difference!
Great job on the windy run!! You are doing great! I would run your 22, see how you feel around 20 and see if you could punch out 4 more - but don't beat yourself up if you can't, 22 is respectable and it does just as much good as 24 :)
Happy Monday!

Heather said...

I use endurolytes by HammerNutrition and they work awesome! A great resource though to ask would be a friend of my Randi who just did a 50 mile race this past weekend. She makes boiled salt potatos and uses them all the time!!
http://ironstrand.blogspot.com/
As well as salt packets and what not!

the tortise said...

tha salt tabs work great! plus, they helped me with cramping while i run! so that could kill 2 birds with one stone...just be prepared to drink a lot of water!

Amanda - RunToTheFinish said...

holy cow mel, now I'm totally freaked about a 4 hour marathon.. I did 9:30 this weekend it felt tough at the end and you are busting out under 9's...i guess I still have 12 weeks eiiik

I have been pretty lucky with cramps, not sure why but I only get them waaay post run when I relax and not during the run

Aneta said...

sounds like a good run. and i support the diagnosis that ur cramp was caused by slow running!!! :)

happy monday!

J said...

Great job on the long run Mel! You are doing great!! I am not sure if a slower pace can cause a cramp but I do know that running too slow for me is sometimes painful and makes me knees hurt! Hope you had a good rest of the weekend!

Megan said...

I love when people stand in size order. It pleases my engineering sensibility.

Marlene said...

AWESOME long run! Your legs are ready for BQ pace. I have so much confidence in you!

I think you mentioned a Salt Stick on the blog last year? Do you still use that? I've been wanting to try something like that for a busrt of salt. The caps I use only have 50 mg each so I have to take them constantly and I know there is other 'stuff' in there that I don't necessarily want. Hmmm...

Love the Gu Chomps too, but you're right - you have to consume so many! I have worked for 2 years on getting used to Gu's. I like that I get 100 easy calories in one big gulp. I can get them down without issue now, thank goodness. Hope you find what works for you!

Molly said...

I always learn something when I read your blog, salt caps?! Glad you had a great run.

also, I found out that my Nike+ipod didn't measure my 10k correctly! I ended up doing 7 miles, so that makes me feel much better about my pace!

Have a great week!

jen said...

Awesome job on the long run and especially on those last speedy miles! You're in BQ shape, no question.

April said...

Wow! Great run Mel!! I believe you have the BQ in the bag!
I am getting so much info on marathon training from reading your blog!! I will have a lot of great info when I start my marathon training this fall!! Thanks girl!

TMB @ RACING WITH BABES said...

Salt tabs. I have never tried them but have heard they are awesome. I love that you tried to slow to a 9 min pace and couldn't do it. You're right though, sometimes it does feel better to speed up rather than to slow down. Great last mile!

So, how's the race day outfit coming together? I can't wait to see what you have in mind!

H Love said...

Great job...do tell me more about the need for salt tabs???? I am learning so much. I am so excited for your RACE!

JF said...

you are amazing! sounds like your long runs are all going really well.....my fingers are crossed for you that it carries over to race day!

ajh said...

Great job on your long run! I had a fantastic running weekend.

Lorian said...

Now I am craving Fritos! I haven't had Fritos in such a long time, but they sound super good right now!! I can't say I crave much of anything during a run...food wise.

Sounds like you are on your way to BQ time! Attitude will get you a long way so keep it up! Great run!

Morgan said...

I can't believe it's almost taper time for you!!! Great job on the run and way to push through that cramp!

shellyrm aka jogging stroller mama said...

Great long run. Glad to hear running distances is becoming easy. You are going to really enjoy your marathon.

Salt. I am not a big supplement gal. I don't take extra salt just hydrate with electrolytes. I am sure there is loads of advice for you. Good luck finding what will work and trying it next long run.

The Happy Runner said...

Great job on the run -- you're right -- you're SO ready for this!

Love the pic!

christinamariejohnson said...

I'm a big fan of the Gu Chomps too - I love the tiny bit of saltiness to them. Caloriewise, 1 bag of Chomps = 2 normal Gu, so I've been bringing a bag of Gu Chomps plus a few normal Gu to make it through the long runs. Just a tiny bit of variety helps.

Also, if you're still looking for running tunes, please email me! I'd love to send you some :)

Jill said...

This warmer weather is warranting more electrolytes (minerals), I think. S!caps by Succeed are awesome as are Hammer's Endrolytes. Nice job on the run...can't believe your race is almost here!!

LMC said...

Great job on this long run! You are going to do a great job in the marathon. Your reference to Fritos made me laugh because my husband says I should try a bag of salty chips and a snickers bar on the long runs to get the salt and the calories. He's joking, I hope! I wish I had the fuel answer, but I'm still trying to figure it out too. Have a great week!

Aimee (I Tri To Be Me) said...

Congrats on your long run! You did awesome...hooray!

About the salt: I actually eat Clif Shot bloks, margarita flavor. They have extra sodium in them that seems to satisfy my salt need. Have you ever tried them? I don't like to eat the same thing during my long runs, so I actually eat them mixed with sport beans. It kind of helps me to have different flavors and it makes for a nice surprise when I pull different things out of my nutrition bag! :)

fancy nancy said...

Great job!!! I can see you now coming up over Heartbreak Hill killing Boston!!! You are going to do great and will be on to Boston with no problem!

Lacey Nicole said...

MEL YOU ARE AMAZING! amazing pace, amazingness getting through a hamstring cramp, amazing mileage, ALL AROUND AMAZING. keep this up layyydayyy!

Darlene said...

You are amazing! What more can I say!

MCM Mama said...

Great job on the long run!!! You rock!

X-Country2 said...

Awesome long run!

akjenniekt said...

Hmmm, I have problems with dehydration during/after longer runs (bad headaches)- glad you mentioned salt tabs, I'll have to try that :-).

Sounds like you are ready for your race- I know you'll do great and reach your goal of BQ :-)!!