First marathon training (full training program: here )

10k creek run (28:53, 29:50; 9:20 min/mile, 9:40 min/mile pace; 84%mhr). After yesterdays speedwork we tried to run easy (84-86% mhr). It was a nice cool morning, but cloudy, we saw the sun only during the last 1/2 mile.

We tested our new fule belts - taking with us little bottles of water. First the belt seemd a little uncomfortable, but afte 5 minutes we could not even feel them.

Afternoon gym: UBWO

biceps (preacher curl) 20 x 20 lbs, 2x10 x 30 lbs
reverse biceps 10 x 20 lbs
chest bench press: wide grip 10 x 40 lbs, narrow grip 10 x 40 lbs + 10 x 50 lbs, middle grip: 10 x 40 lbs + 10 x 50 lbs (+10x50 lbs from deep)
row: 10 x 70 lbs
lat pull down : 2 x10 x 70 lbs + 4 x 5 x 80 lbs (inward, outward grip)
back 20 x 60 lbs, 20 x 70 lbs, 20 x 80 lbs

It was an ad hoc trainnig. From my window I can see the gym, I saw it was empty, we needed a little rest from reading, so we went down.

Stretch, Pilates, background movie: Laurence Olivier's Hamlet

First marathon training (full training program: here )

We had a very cold morning, our hands were freezing. (For us everything under 50F considered as cold, freezing:-)) Wonderful clear sky, blinding rising sun. 6 k tempo run (9:25, 9:13, 9:01 min/mile pace). During the first 4 k I felt pain in my right feet, toes. Very annoying. Fortunately the pain went away, had an energetic last 2k. I remember how we were laughing at our son's answer when he was asked why he never runs 5k-10k races, only longer distances. "I do not even warm up in 5k". It seems we neither:-)) If we feel any pain, it is always during the first 5k, never during the last 5k.

From day one we have been aware that our legs are our biggest obsticles in this Marathon journey. From hundreds of articles, books I learned the naked true: if you are 40+, you can have the look, the skin, the face, the heart, the lung, the spirit of a twenty year old, but your LEGS are always (minimum) as old as you. You can not rejuvenate them, only age them. (For example every 20 pounds excess weight means 10+ years for your legs.) No, it does not mean that older runners are slower. Oh no! Check any race results - see the times of the 50+, 60+ crowd. But we have to be very careful...
When we started, we had more burdens than our age: DH had a previous knee injury, I had 35 lbs excess weight and a previous ankle injury. So we were really very cautious. Nevertheless, my legs, feets were in ice every other night for weeks. I experienced all the possible runner's pain. Then after three months, when we already could run 3 miles 5x/week - all these problems disappeared. Since April 1 we have not had any constant pain, injury.
But now I am a little concerned. 26 miles... Can our LEGS do it? We will see...

But back to our morning run. I had another problem: my otherwise excellent Polar heart rate monitor went crazy. Showing either 56% max heart rate or 113%. Hm... Was it frozen? A gadget from Suomi freezing in 48F? I know this sounds ridiculous, but I experience this problem only on cold mornings...

Back maintenance programme by Fielding, abs, stretching (background movie: Harry Potter)

First marathon training (full training program: here )

No run today, but it does not mean rest for my legs.
Gym:
30 min elliptical - gluteal program (supposedly burned 220 calories - if all the calories gym machines show were true, people were melting...)

hammer curls: 10x20lbs left leg, 10x20lbs right leg, 10x40lbs both legs
leg extensions: 20x20lbs left leg, 20x20 lbs right leg, 10x50lbs both legs
(I tried to be careful not to pucsh too much stopping 10 lbs under my limit.) I included one leg curls/extensions because my right leg much more stronger than my left leg.)

UBWO (shoulder, upper back)
warm up: bands
lat pull down: 2x10x50 lbs, 2x10x60 lbs, 2x10x70 lbs, 4x5x80 lbs, 2x5x90lbs (!!!!!new) - inward and outward grips
row: 20x50lbs, 10x60 lbs, 20x70 lbs

off gym:

ankle strenghtening exercises (!!! my weakest point because of a childhood injury):
- calf raises (100)
- heel walk (100 steps)
- toe scrunch (5x1 min)
- (yoga) tree pose (3x 1 min left, 3x1 min right)

+ UBWO with dumbbells

Arnold press: 2x10x12 lbs
Front raises: 2x10x10 lbs
Upright rows : 2x10x12 lbs
Shoulder raises: 1x20x15 lbs

Pilates, stretching (background movie: Hair)

First marathon training (full training program: here )

It is raining. Hm, very rare scene here, in South CA. It means we have to change our program. No 10k sunrise run, but 6k sundown run. We can have our 10k run tomorrow morning.

Pilates beginners/intermediate program + selection from Matthews Abs.

First marathon training (full training program: here )

Brrrrrrrrrrrrrrr very cold morning (47F), high humidity (90%) made it worst. 10 k run (9:20-30 min/mile pace) - first felt gloomy, but at mile 3 sun was up and we felt energized. Fortunately I have not felt the pain I had on Monday - it seems my legs recovered, and ready for the Saturday 15 miles.

Pilates, stretch - movie: Secret Garden

First marathon training week 1 day 7 (full training program: here )


Leg resting day no run, no cross training, no LBWO.

BUT great news:
WOW!!! BREAKING THE BICEPS STALL:-))
After months of stall my biceps shows some sign of improvement - could work with 40 lbs!!!

UBWO - off gym (chest+arms):
Chest:
warm up with bands
push-ups 5x10
Triceps:
warm up: band
dips 3x8
dumbbells:
kickbacks 2x10x7 lbs
overhead extension 2x10x12 lbs
Forearm:
wirst curl-up 2-2x10x7lbs
wirst curl-down 4-4x5x7lbs

UBWO - gym (chest+arms):
biceps (preacher curl) 20 x 20 lbs, 2x10 x 30 lbs 1x5x40 (!!!new)
reverse biceps 20 x 20 lbs
chest bench press: wide grip 10 x 40 lbs + 10x50 lbs (!!!new),regular grip: 10 x 40 lbs + (10x40 lbs from deep) + 10x50 lbs +20x60 lbs + 5x70 lbs
machine flyes 2x10x40 lbs

+back: 20x70lbs + 20x80 lbs

Pilates, stretches - movie: Chaplin's Great Dictator

First marathon training week 2 day 1 (full training program: here ) - breaking the 15 miles barrier.

Our first succesful attempt to run 15 miles. We have been running 10-13 miles since August - it means we had a strong base to build our marathon program. Nevertheless we had some concerns before running - how our LEGS would handle this distance?
They handled very well:
We aimed for a 10 min/mile space (our predicted marathon pace based on our 1:59 half-marathon time). The real problem was to adjust to this slower pace. We have not run with under 10 min/mile pace for long time. So we had to find the correct rhytm. It seems we still have to work on this: we were too fast. There is no way we can keep up this under 10 speed for 26 miles.
Our mile split times:
9:58, 9:45, 9:46, 9:42, 9:42, 9:51, 9:40, 9: 51, (???), 9:37, 9:44, 9:46, 9:42, 9:47, 9:42.
Good news: we did not have any pain in our legs neither during nor after the run.

Nutrition: Cliff bar before run (followed by a long toothbrushing), sip of Gatorade at 60 min, GU with water ar 90 min, sip of Gatorade at 120 min.

Other problem: it was not a good idea to have an UBWO on Friday. Meanwhile the light after gym pain usually do not bother me, but this innocent burning in my elbows became very uncomfortable during the last 5 miles. Yes, I know that I run with my legs and not with my arms, but this is warning sign.

The weather were mild (50F), and because of the cloudy sky, even after sunrise we did not have problem with the sun.

First marathon training week 2 day 2 (full training program: here ) - rest.


After our succesful, but definetely hard 15 miles run yesterday we had a wonderful rest/stretch day today on the beach. We went there to greet the first day of the ten months long Californian summer. The ocean was still very cold, but the sand, the air was warm. We really enjoyed a long stretches between two long walks. Long walks to help to recover our legs.

Planning more stretches at home, meanwhile watching one the old Star Wars movies.

(Weight check: gained 2 lbs during the long run - as always - but already lost it:-))

First marathon training week 2 day 3 (full training program: here )

6k run at sunrise (11:05, 11:00, 10:50). Easy, recovery run after Saturdays 15 miles. Though no pain, but still our legs felt the previous long run. Because tomorrow is cross training day, we are fully confidence that our legs will be in shape for the Wednesday 10 k tempo run.

UBWO (shoulder, upper back):
gym:
warm up: bands
lat pull down: 2x10x60 lbs, 2x10x70 lbs, 4x5x80 lbs, 2x5x90lbs (!!!!!new) - inward and outward grips
row: 20x60 lbs, 2x10x70 lbs, 2x10x80 lbs
machine overhead press: 20x40 lbs, 2x10x50 lbs
back: 10x70 lbs, 10x80 lbs, 10x90 lbs

off gym:
Dumbbells:

Arnold press: 2x10x12 lbs
Front raises: 2x10x10 lbs
Upright rows : 2x10x12 lbs
Shoulder raises: 1x20x15 lbs

Evening stretches/Pilates, background movie: The Return of the Jedi

First marathon training week 2 day 4 (full training program: here )

Cross training: elliptical 30 min - some kind of weight loss sequence
Usually I use the gluteal or the cross country sequence, I wanted to try something new... What can I say? This sequence was the lamest:-(

WATP 45 min, 3 miles (our intensified version)

LBWO:
gym:
leg extension: 2x10x20 lbs (left then right leg)
10x40 lbs
10x50 lbs
10x60 lbs
hamstrings curl: 2x10x20 lbs (left then right leg)
10x40 lbs
10x50 lbs
+ back: 10x80 lbs, 10x90 lbs

off gym:
50 squats
50 lunges - I have serious balance problems:-(

ankle strenghtening exercises :
- calf raises (100)
- heel walk (100 steps)
- toes crunch (5x1 min)
- (yoga) tree pose (3x 1 min left, 3x1 min right)

Stretches, Pilates - background movie: Antz

First marathon training week 2 day 5 (full training program: here )

What a wonderful morning! We had a 10.2k tempo run on our favorite rolling track - along a creek. New record: 54:40 (27:40, 27:00). We were full of energy, speeding up - finishing with a sprint.
Stretches, Pilates - bakcground movie Shrek

First marathon training week 2 day 6 (full training program: here )

What a wonderful change:-) Yesterday at noon I was sunbathing in my new bikini (it is wonderful, hardly cover anything, but totally unsuitable for swimming), and now, 24 hours later I am hiking in the middle of snowland, in the Rockies...

I started my day with my favorite travel routine: airport speedwalking. I still remembe clearly the day ten years ago, where all this travel exercise started. I travel a lot, my trips often include 6-11 hours flights, hours on airports. Ten years ago, on a wonderful spring day I was on my way back to the US, with a London connection. This connection meant a 4 hours stay at London Heathrow airport. A 11 hours flight was ahead me, even the thought of it made my back, butts to ache. There is no way to avoid serious discomfort during so long flights, not even if you are on the first class - and I always refus to spend money, milages etc even for a business class.

To ease my growing depression, I started to walk, speeding up more and more. Heathrow Terminal 4 is an excellent place for speedwalking. Without even noticing, I walked 2:30 minutes, till the boarding started. It was one of my easiest, most comfortable flight. No pain - neither in my back, nor in my butts, not even the usual numbness in my legs.

Since this wonderful experience I have been an adamant, enthusiastic airport speedwalker. Every time when I travel or wait for somebody, I start a fast walk from the moment I arrive to the airport, till the moment of boarding, or the arival of my guest. I am never alone. There are many people enjoying the same relief - I met not only with other walkers, but with joggers, stretchers, core exercisers too.

Some of the best tracks: LAX United (before 7 AM you can even jog, run), London Heathrow Terminal 4 - (the worst: Terminal 3), Denver Terminal B (after 3PM), Dullas Terminal C, D (on weekends) - and of course our local John Wayne airport.

You can even have stair climbing (Chicago O'Hare has traditional stairs), high intensity interval training - catching the connection or your scheduled ground transportation:-))

Believe me, there is only one thing that can hurt you more than sitting down meanwhile waiting for a longer sitting on a plane: sitting in a pub or fast food joint:-) Move your butts, and feel the difference:
This moment I am enjoying the company of my grad student son, and getting ready for our tomorrows Rocky hike.

First marathon training week 2 day 7 (full training program: here )

WOW! What a terrific day, and more terrific hike in the Rockies. It was snowing for 72 hours in this area, but today the sky was clear, blinding birght sun - ideal for hiking. To hike in snow is great fun. Though the ascend was a little harder than usual becaues we had to fight the snow, but the downhill part was a drea:-) the thisck snow layer was a light cushion - absorbing all the pounding.
Big surprise : my hiking boots withstood the snow, water very well.
Only problem: the high alititude (8000 feet - means 80% the sealevel oxigen) took away one part of my energy. (Meanwhile my son, who lives in this altitude was fully energized -as always.)

First marathon training a wonderful start of week 3 (full training program: here )

What a wonderful weekend I had:-)
5 days in the Rockies, hiking, walking, speedwalking, running...
I must admit, I have an ice phobia - I am afraid even to walk on icy surface. So to arrive to Colorado after a 72 hours snow shower - was a little terrifying. Fortunately the hiking was easy: the thick snow covered all the ice. It is my destiny that I found the one little icy spot during our long hike - I felt, but nothing serious.
Saturday the snow started to melt and to evaporate. (Colorado speciality: very dry air, the snow can evaporate without melting first.)
We had a wonderful 4 hours walk on gently rolling mesas. Actually it was much more speedwalking: my younger son is tall, and very fast walker. (His walk is faster than my slow run:-)
On Sunday I could not resisit: I joined to the local crowd - to the very impressive Colorado runners. These guys are not hindered by any weather, heat, cold, ice, rain, snow: running as many days a year then we pampered South Californian. I tried to learn the basic technique: to run on icy, slippery snowy trails. It was much more a psychological than physical challenge. For my ice-phobic soul to run FASTER, to slip LESS seemed against common sense. But I tried, Tried very hard, and succeed:-) Meanwhile on Sunday I was brave enough only run on a bike path (10k) - covered by some icy spot, on Monday I have one hour run on a snowy, icy trail. I learned not only to trust in my legs, but in my trail shoes too. (New Balance 806)
Other problem: had to learn a new breathing technique - the high altitude breathing. 80% of the see level oxygen. For the first ten minutes I felt terrrible: I was out of breath as if after a 10 minutes sprint. But then my breathing slowly changed, I calmed down, the panic disappeared, and I really enjoyed the run.

I have just arrived, more tomorrow, now I really have to sleep.....

I mean my handkerchief gone with the Santa Ana wind:-(


First marathon training week 3 day 4 (full training program: here )

Wonderful morning: clear sky, sunshine - with a very annoying Santa Ana wind. It means a warm wind from the East - with 40-60 mph gusts, and with dust-sand in the air. Nevertheless I went for my morning run. This time alone: Tuesday my husband always have an early morning conference call, he can not run with me.

Because of my weekend trip I missed our Saturday 10 mile run, so instead of it I had today a 9 mile run on our wonderful creek trail. It was a scouting run - discovering new trail for our weekend long (15 mile) run. What a wonderful course I found! Most of it trail (along the asphalt bike path) - easy on leg. I even found water fountain at mile 4.5.
I used my trail shoes - excellent! Only problem: I lost my handkerchief between mile 5-6:-(

UBWO (shoulder, upper back):
gym:

lat pull down: 2x10x70 lbs, 4x5x80 lbs, 2x5x90lbs - inward and outward grips
row: 20x60 lbs, 2x10x70 lbs, 1x5x80 lbs
machine overhead press: 10x40 lbs, 10x50 lbs
back: 20x80 lbs

off gym:
Dumbbells:

Arnold press: 2x10x12 lbs
Front raises: 2x10x10 lbs
Shoulder raises: 1x20x15 lbs


Stretches, background movie: 2 Fast 2 Furious