Sunday, April 3, 2016

Big Sur Marathon Training Week 9

I finally settled down into my "new" training plan for the Big Sur Marathon, which involved very little running and a whole lot of cross training. I was pleasantly surprised by the week, and I feel a whole lot more confident heading into the final stretch of my marathon prep.

Big Sur Marathon Training Week 9

Monday: Rest Day

Tuesday: I had 8 miles on my marathon training plan. I put on my big girl bathing suit and went to the pool for some pool running. Armed with my new waterproof iPod, I "ran" around the diving well for 70 minutes. I had some company this time. There were 3 "pool noodlers" drifting back and forth across the diving well. There was also a guy hanging out in the middle of the diving well. He wasn't moving, and he was there for the longest time. Not sure what he was up to, I kept close to the perimeter of the pool. Eventually, he got out of the pool and went to the sauna. At exactly 8 am, the lifeguards blew the whistle and I had to get out of the pool. Since it would have taken me about 70 minutes to run those 8 miles, I felt like I had an equivalent workout. Minus the pounding on my feet.

Big Sur Marathon Training Week 9
Happy with my "run"! And my tunes.
Wednesday: I had hill training on my marathon plan, so I decided to do intervals on the bike trainer. I found the perfect workout on the GCN channel on YouTube. The Power and Endurance workout consisted of multiple long intervals with varying cadences. The goal was to maintain your same effort throughout each interval. Holy quads! And hamstrings. This was tough and it was good! I was so glad I had my Wahoo Blue SC cadence sensor to help me monitor my cadence as well as my miles per hour. The monitor kept me on track for the entire workout. 15.39 miles/1:04

Big Sur Marathon Training Week 9
Power and Endurance right there...
After I finished, I should have gone to yoga class but instead stayed home and did Rodney Yee's Power Yoga DVD. I've been doing this one for years, and it's a great total body workout. It was a nice substitute for my studio class.

Big Sur Marathon Training Week 9
Half Moon on the bench. A balancing act. With wind.
Thursday: It was back to the pool for more pool running. I only planned on an hour today. For the most part, I had the diving well to myself. The chatty lifeguard was there today, and he kept me company for about 20 minutes. The rest of the time I listened to my music. I felt like I finally got the hang of pool running--I felt like I was actually running, not just flailing around the pool. At the end of the hour, I wanted to keep going, but I forced myself to stop. That's a good sign, right?

Big Sur Marathon Training Week 9
Trying to take the selfie without anyone noticing...
Then I went to see Becky for some CrossFit. She hooked me up to the sled and put resistance bands on my ankles, having me monster walk across the gym. I also did sumo deadlifts, leg lifts on the GHD machine, and V-ups with a ball that I passed back and forth from my ankles to my hands. Let's just say my core needs a little a lot of work. It was kind of embarrassing, really. I finished up rowing all out for 3 minutes. Both Becky and I were thrilled to see that my pacing improved dramatically from the past 2 weeks.

Friday: Rest Day. But I couldn't pass up the amazing morning sky, and stopped to grab a high lunge on my way to work.

Big Sur Marathon Training Week 9
High Lunge
Saturday: I had 4 miles on the plan, but decided to run 5. I must have been half asleep when I looked at the thermometer because I sure didn't dress for the actual temperature. It was cold, it was windy, and yes, those are giant snowflakes in my selfie! My foot felt pretty good during the run. Even more remarkable was how great my legs felt. And yes, I've still got some speed in me. 5.23m/8:31m/m

Big Sur Marathon Training Week 9
Yes, it's snowing! It's spring in Chicago.
Sunday: I had 18 miles on the plan. Yep, it was supposed to be my long run. Although after discussing this with Marcia, I had an idea of what I wanted to do, I also discussed this workout with Becky. Interestingly, her idea was the same as what Marcia suggested. Split the run with the bike. So I planned on doing 10 miles on the run, which would take me about 90 minutes, and 20 miles on the bike which would also take about 90 minutes. I checked the weather, and it was supposed to be crazy windy--again. With the wind blowing hard out of the south, I decided to run the bike path, which is about 10.5 miles, and is a straight shot east to west. I settled into a nice easy pace, carrying my Tailwind for fuel. I felt so good that I actually considered just going for it. I knew that would be a bad idea but it wasn't without some internal struggle that I turned around at the halfway point to go home. The foot felt pretty good until about mile 8 when it started to hurt. I was starting to feel tired, and I adjusted my stride to keep from landing so hard on that foot. That seemed to help, and I got home without too much pain. I was really tired though, and not happy that I had to go back out on the bike. I knew that with those windy conditions, it was going to be a tough ride. 10.46 miles/9:04 min/mi

Big Sur Marathon Training Week 9
10 miles on the bike path
I changed out of my sweaty clothes, drank a protein shake, refilled my Tailwind, and headed back out to the bike path, this time on my bike. Between the wind and the 45 degree temps, I initially needed to do a lot of self-talk to keep moving forward. There were a few points along the ride where I thought the wind was going to blow me over. I've never ridden in those conditions before, and it was a little unnerving. The sun started to come out and it warmed up nicely. I rode to the Forest Preserve and promptly was yelled at by an elderly man who I passed on the path. Apparently he didn't hear me coming and wasn't happy about it. Why are people so angry and confrontational? Everyone else that I passed was friendly. When I got home, I was surprised to see my time: 1:25:58/20.24 miles. If nothing else comes out of this crazy training plan, I am getting faster and stronger on the bike!

Big Sur Marathon Training Week 9
This is actually the same spot on the bike path as my picture above. The sun came out and it warmed up during my ride. Super windy, though!
After this week's training, I'm feeling fairly confident about my marathon. Even though my running hasn't been optimal, I think I had plenty in the tank before I pulled back on the running. I wasn't surprised when I saw my running mileage for March was 57.68. The cycling (there was a lot in March: 166 miles) and the pool running have kept me on track. The long run today was tough, but I got it done. And Kristina promises me that we will run slow (she's going to have to reel me in) and that should help my foot a lot.

If you've gotten this far, thanks for sticking with me. It's been an interesting journey, if nothing else.

Finally THANK YOU to everyone who suggested the pool running and the waterproof iPod shuffle. There will be pool running for a while after the marathon, and I'll be using that thing for a while. I need the music to move me around the pool. Listening to my running playlist summons up those endorphins I get when I'm on the road. The pool running has been a great backup plan.

How was your week? Anyone else training through injuries? Tell me your injury success stories! Snow, anyone?

I'm linking up with Tricia and Holly for their Weekly Wrap! I love seeing what everyone else is doing. Have a great week!













This post contains affiliate links.

107 comments :

  1. Ugh. I had a whole long reply typed out that the computer ate.

    Well, long & short of it is I'm glad you decided to embrace the alternative training so that you won't worsen the PF but I'm sure will still complete Big Sur!

    ReplyDelete
    Replies
    1. That's the goal! It's not how I wanted to train, but there it is.

      Delete
  2. Love how you dove right in to the pool running! I think you are going to be in great shape for Big Sur. I would be so scared on a windy bike ride. Yikes!

    ReplyDelete
    Replies
    1. I didn't think the wind was going to be so strong! For the most part, I was ok.

      Delete
  3. I can't even wrap my mind around how strong you are, both physically and of character. Your reserves are astounding.
    It's good to read of your confidence returning. Big Sur---and Kristina---await. Coming soon.

    I am week six of nine in 5K retraining. I feel a huge difference from last year, stamina wise, after my lay-off, but I'm sticking with it. It makes my head spin to know the amount of work you do.

    Congratulations on a great week.

    ReplyDelete
    Replies
    1. Sometimes my training makes my head spin too! I think about all the work I do, and it still doesn't feel like enough since I'm not running much.

      Delete
  4. How do you pool run? Sounds very interesting. Great job getting it done today Wendy!

    ReplyDelete
    Replies
    1. I wear a floatation belt and I simulate running around the diving well. That's all there is to it. I try to go as fast as I can, which isn't very fast at all!

      Delete
  5. You do know how strong and tough you are? If not, I'll say it again. Many of my bike rides were windy last fall and that irritated me (at least they weren't cold). But, I had to dig deep. Pool running really isn't the horrible thing everyone thinks it is. Once I got there, I was fine. The worst thing to me was driving to the pool! Doesn't it make you feel like you can tackle anything? There is NO WAY I could have done it without music though. You'll end up using that shuffle so much. You are almost there! Stick with it. Thanks for linking with us Wendy

    ReplyDelete
    Replies
    1. I'm doing all this cross training, and I know it's great for endurance, but this weekend's runs showed me how important it is to have time on the road. There's nothing to replicate that pounding you get on the pavement. Thanks for all your support!

      Delete
  6. I have never done pool running before, but hear it is a great way to keep fitness up.

    ReplyDelete
    Replies
    1. Seems like it to me, and it's not a bad way to workout at all!

      Delete
  7. So glad to hear you are feeling more confident going into the final stretch! Cross-training does wonders for both the body and the mind, yes? I've never tried pool running but I continue to hear great things about how well is helps you maintain conditioning. That wind was no joke! Way to push through, literally and figuratively!!!

    ReplyDelete
    Replies
    1. Seriously! I was wishing for pool running today!

      Great job at the Shuffle!

      Delete
  8. You are getting so close to Big Sur and I am so excited for you. As you may remember Big Sur was the race I had to DNF because of my injury.

    ReplyDelete
    Replies
    1. My biggest fear, right there. I'm trying to avoid that. I don't think I'll get to do this one again.

      Delete
  9. You did really great keeping up with your fitness by mixing running and cross training! I think you had a great week considering the circumstances.

    ReplyDelete
    Replies
    1. Thanks Lisa! It's all about endurance at this point.

      Delete
  10. You are right, you have a ton in the tank. It's not like this is your first go around. I'm glad you are feeling confident because I have confidence in you too!

    ReplyDelete
    Replies
    1. I do have my moments of nervousness too! I know I can finish. But what shape will I be in?

      Delete
    2. I know you will develop a smart racing plan to get you to the finish all in one piece.

      Delete
  11. What a difference a week makes! I am so glad that you're feeling more confident about Big Sur and that your foot is feeling better! I can't wait to hear how it goes! Pool running...I need to see that on video, I can't really picture what it looks like (I think I'd be flailing if I tried it!). And you are really killing it on the bike! Triathlon next? :)

    ReplyDelete
    Replies
    1. If a triathlon allowed water running, maybe. Altho I don't move very fast...it's not the most efficient way to move through the water!

      Delete
  12. Glad the pool running is working so well for you! Equally glad that your long run went well - in the snow! Hey, it was really cold here in Texas on Saturday but at least it wasn't snowing, gah! You've got this, Big Sur is YOURS!!

    ReplyDelete
  13. You are awesome! I am amazed at how strong you are! Great job with the pool running and biking! I think you will be in great shape for your race, and hopefully your foot will be better by then! 3 more weeks!!

    ReplyDelete
    Replies
    1. My foot feels surprisingly good this morning after pounding out 10 miles yesterday. That's more encouraging to me than anything!

      Delete
  14. This weather is so crazy. We had the same crazy wind both days (Saturday and Sunday), but the temps to day were 40-degrees warmer! The wind actually felt kind of refreshing (just kind of....it was badazz tough to run against!)I really would like to do pool-running...I'd probably be the only one in town doing it, and I'd look like I was on the verge of drowning LOL

    ReplyDelete
    Replies
    1. I'm the only one doing it in our large suburban pool--but as the lifeguard told me, they see a lot of much stranger things in the pool. I can only imagine!

      Delete
  15. You have some incredible pictures here! I love your comment in the pool pic, as I can totally relate :-) I've heard so many wonderful things about the Big Sur Marathon!! A colleague of mine and his wife did it 2 years ago and had a blast! Since then, I have put it on my "Race to do List" so will look forward to following your training & hearing about it! Have a Great Week!!!

    ReplyDelete
    Replies
    1. I'm so glad that I'm still moving forward towards Big Sur! This has been the strangest training cycle ever.

      Delete
  16. So glad you were able to get the waterproof iPod!! It helps SO much. And your cycling is getting strong which is a great sign. I think, after ALL this, you're going to be just great out there and hopefully pain free!!

    ReplyDelete
    Replies
    1. Oh, pain free would be a gift! I'll be happy just to keep moving along the course with minimal pain...

      Delete
  17. With all your previous experience I am sure you'll have a great race, even if you altered your training plan.

    ReplyDelete
  18. I've done pool running a few times. Without music or distraction. I thought I was going to die. But I'm glad you liked it!

    ReplyDelete
    Replies
    1. I likened it to treadmill running. Which is why I needed music. I'd love company, too!

      Delete
  19. It never feels great to adjust your training plan but from what I've read on the blog, you're handling it well and have been crushing your pool and bike workouts. I'm pretty impressed that you're embracing pool running...I've never done it but most people I know hate it. Keep up the good work, Wendy! -C

    ReplyDelete
    Replies
    1. Hate is a pretty strong word--I'm sure I'll be liking it less as time goes on, but right now the pool running is keeping me on track.

      Delete
  20. You are really staying so dedicated even with your injury! Inspiring!

    ReplyDelete
    Replies
    1. Thank you! I just want to do this thing!

      Delete
  21. Oh no! I have missed some posts, what injury do you have? I have been struggling with perineal tendonitis in my left foot. I was in a walking boot for 3 weeks and haven't done much running in that time other than a few runs on the alter G treadmill. I am trying to decide if I am going to run Big Sur or not because I'm worried of making the injury worse and not being able to run (or walk!) for a long time after the race.

    ReplyDelete
    Replies
    1. I have PF in my left foot. And yes, I have the same worries as you but I'm going for it. I'm already set with PT and will be working on that left side in earnest after the race!

      Delete
  22. Glad to hear that your revised approached to your training is going well. You seem to have a good balance of running and cross training, and I have no doubt that you'll still make it to the start line of Big Sur.

    ReplyDelete
    Replies
    1. I'll be at the start--but I really want to cross the finish line! :)

      Delete
  23. Sounds like things are progressing nicely. I wondered about how you are listening to music in the pool... WATERPROOF ipod.... cool!

    ReplyDelete
    Replies
    1. That waterproof iPod is really the best thing!

      Delete
  24. I'm so glad you've got some confidence for your race after this week! You are definitely putting in a lot of hard work (like you need me to tell you that). I am also glad you resisted temptation and split your long run between run and bike as planned. You don't have to have your best day during training!

    ReplyDelete
    Replies
    1. The best thing is that I'm minimally sore today! YES!

      Delete
  25. Yup, training through injury, but I don't have a pool to run in. I'm following my PT routine almost religiously to get my strength back. Sounds like you're doing great, and my fingers are crossed for you.

    ReplyDelete
    Replies
    1. I'm so grateful to have the park district pool, but the diving well hours are really limited. I've planned my week around that.

      Delete
  26. So awesome that your alternate training is working for you and you feel confident going for your marathon!

    ReplyDelete
  27. There are still a few flakes coming down this morning when I took the kids to school. And my furnace decided it's done. Ugh. You are pulling this all together. This makes me happy. : )

    ReplyDelete
    Replies
    1. Thanks to you! That pool running is key.

      Delete
  28. Wendy, I am just seriously impressed with your determination..... that run/bike combo....the cold weather.... I think you are going to do great at Big Sur! Can't wait.

    ReplyDelete
    Replies
    1. I hope so. The one thing I've noticed is how hard running is on the body. You can't simulate that pounding with any other cross training exercise. Glad I can get some running in, even small amounts.

      Delete
  29. You are so amazing!!!! I have never tried pool running before. Good luck at Big Sur, I think you will do awesome!

    ReplyDelete
    Replies
    1. I think the pool running has been the game changer for me. I hope so.

      Delete
  30. I've never tried pool running but I know people really swear by it helping. I am glad you felt it was good for you. I am also an outdoor cycling wimp when it is cold and windy. I am waiting for spring to really come

    ReplyDelete
    Replies
    1. I have been cycling in conditions I swore I'd never ride in. It's been rough!

      Delete
  31. I give you massive kudos for 70 minutes of pool running! I can run outside for 16 hours and still love it, but more than 15 minutes in the pool and I start to lose my mind!

    ReplyDelete
    Replies
    1. The music really helps. Plus I'm a solo runner, a "lone wolf" as one of my friends referred to me, and I think that helps me push through a boring workout.

      Delete
  32. Great job Wendy in the pool and on the bike! So great to hear you are confident in your marathon! You will do awesome!

    ReplyDelete
  33. I'm so glad this type of training is working for you and you're feeling more confident. I had a rough week with my first ever DNS at a race, but I think I made the best decision to skip the race. Hopefully I can get back at it soon.

    ReplyDelete
    Replies
    1. I would never recommend training for a race like this, but what's an injured runner to do? This isn't an injury that commands a DNS, so I'm working around it.

      Delete
  34. I am so sorry to read that injury is still plaguing you but pool running and cycling around great options. I relied on them last winter to keep me in shape when I couldn't run for 5 months. Even though it is tough you are being smart and listening to your body.

    ReplyDelete
  35. Good for you. You are amazing!! Good luck on your race. I hope your foot heals and you can get back to pounding the pavement!

    ReplyDelete
    Replies
    1. I'm feeling really encouraged by this week's training. Fingers crossed!

      Delete
  36. I can read the confidence in this post! You are getting to Big Sur and your gonna do fine! I've never done pool running but if I ever have too, I know you and Holly both will give me great tips! 3 weeks out! Woo Hoo!! :)

    ReplyDelete
    Replies
    1. Thanks to Holly for encouraging me to do the pool running. It's not a bad backup plan at all!

      Delete
  37. I really admire the perseverance ! way to go Wendy!

    No injuries here now, but recovering from the cold from hell! my son and I are slowly bouncing back. I can't believe how close the marathon is!

    ReplyDelete
    Replies
    1. I hope you are feeling better! So many bad bugs going around..

      Delete
  38. Wow! It sounds like you have been doing some serious training for your marathon. I've never heard of pool running before. Have a terrific week.

    ReplyDelete
    Replies
    1. I had never tried pool running until this training cycle when my PF became too painful to run on. It's really helped me stay on track and let my foot calm down. Whew.

      Delete
  39. Great job on that brick workout! And the rest of the week, too.

    We had a full weekend - 10k for me on Saturday and Time Trial on Sunday for my husband. No snow here :)

    ReplyDelete
    Replies
    1. Lucky! I need to move somewhere warm. This weather is ridiculous!

      Delete
  40. So with pool running, you are in the deep end and your feet aren't actually touching the bottom, is that right? Sounds really interesting! I'd like to try that.

    ReplyDelete
    Replies
    1. I do the pool running in the diving well, which is 12 feet deep!

      Delete
  41. Holy moly, what a week! Good for you for embracing pool running! I've never done it, I would definitely need a water proof ipod! Hopefully the PF sorts itself out soon! Cross training on the bike is HUGE and so helpful. Even though I haven't run as much as usual this year, I haven't lost any endurance or much speed.

    ReplyDelete
    Replies
    1. You are an inspiration to me--all that hard training you do and then you pull out a super speedy run! I'll never be fast like you but your work ethic shows me how it all pays off.

      Delete
  42. Glad that the pool running is working for you! Not something I ever want to do, but I know it's an option LOL.

    I'm doing fine, but I'm dealing with a 10 year old with a bum ankle. Just put him in a boot so that he'd stop re-aggravating it.

    ReplyDelete
    Replies
    1. Those sprains are so stubborn! I hope he heals fast.

      Delete
  43. You have definitely gone outside of the box to get this training in. You are going to have a big adventure in Big Sur- you sound ready!

    ReplyDelete
  44. Way to get your training in! Great to hear your feeling confident about your marathon! With all that pool running and biking, you will do awesome! That's cool that they have waterproof ipod shuffles!

    ReplyDelete
  45. You are such a go getter and seeing your running posts and photos is always like wow. I remember pool running being really helpful although not the same - definitely kept training on track when my body wasn't 100% right.

    ReplyDelete
    Replies
    1. You are so right--there's no substitute for pounding the pavement. But it's better than nothing. And I"m glad to get a little bit of running in, just to keep my legs on track.

      Delete
  46. I'm so glad the cross training is working for you, and that pool running is feeling easier. I know JUST what you mean about trying to casually take pool selfies. "Who me? I'm just texting with my phone near the water, no big."

    ReplyDelete
    Replies
    1. The lifeguard kept watching me, like he knew I was trying to take a selfie...

      Delete
  47. You are seriously kicking butt and taking names, Wendy! I am so proud of you! And I cannot wait to hear how Big Sur goes! I know you will own it!

    My injury has not been so kind. I'm taking a break and starting over. I think it's the only thing I can do to get my head back on straight.

    ReplyDelete
    Replies
    1. Oh no! I hope you heal up quickly. And if you need a shoulder to cry on, I'm all yours.

      Delete
  48. It's so inspiring how well you adapted your training! You crushed it with the 10 mile run + 90 minute ride. I can't believe it's snowing in the Chicago area—it's sunny and in the 50/60s here!

    ReplyDelete
    Replies
    1. My goal was to maintain my fitness, and I'm always stunned when I run with the same power and speed that I know--even with minimal running at this point. I am so grateful for this right now!

      Delete
  49. Pool running is the BEST!! I can't say enough about the benefits of pool running!! When I was injured, I ran in the pool almost every day and really kept up my fitness.
    Awesome job this week getting on the bike and getting some good running in. Take care of yourself - rest and keep up the cross training. You will be great for Big Sur! And your bike path is so pretty! :)

    ReplyDelete
    Replies
    1. I'm sore after my pool running today. That means it's working, right? It's deceptively tough.

      Delete
  50. It's great to see that you're charging full-force with your training despite the injury. I've never tried pool running but maybe I can do it over the summer as part of my cross-training.

    ReplyDelete
    Replies
    1. I kind of liken it to treadmill running on the boring scale...but at least you don't sweat!

      Delete
  51. That is awesome you found a way to have your music to get through the pool runs! Your training and all your strength work will keep you strong, I think you are going to have a fantastic run at Big Sur. I biked in rain and wind this week and I really didn't enjoy it. I thought it was clearing up when i headed out to ride, can't win them all lol
    I need to try the rowing machine out, I never use it.

    ReplyDelete
    Replies
    1. It's nice to have a variety of things to keep me going. The last time I biked in the rain I had that crash. So now I'm a little gun shy!

      Delete
  52. Nice training week. I like how you split up your long run to include the same amount of time on the bike as you ran. Also glad to hear about the waterproof ipod! You are going to do well at Big Sur! Have you heard the Beach Boys song about Big Sur? "Crimson sunsets and golden dawns. A mother deer with their newborn fawns under big sur skies, that's where i belong..."
    https://www.youtube.com/watch?v=93Gl7DmmNvE

    ReplyDelete
    Replies
    1. I can't take credit for that epic workout--Marcia and Becky gave me that idea--but it sure did the trick! Thanks for the vote of confidence. I think I'll be ok too!

      Never heard that song but yep! it's where I belong!

      Delete
  53. I love your training recaps - always motivates and inspires me. We did half moon yesterday in class and I was falling everywhere...and my hamstrings are so sore. Do you find that holding poses like forward fold or anything involving a hamstring stretch causes hamstring soreness? I Wonder if I am overstretching?

    ReplyDelete
    Replies
    1. Sometimes I feel really sore after yoga--especially in my hamstrings. I talked to my coach about this and yes, you can overstretch!

      Delete