Back to Back: Epic Spring Marathoning

Little did I know when I began training for my very first marathon last spring, that I would be setting myself up for a major marathon spring.  A Boston Qualifying (BQ) had been my goal, and I nailed it with enough time to spare to land a coveted bib at the 2016 Boston Marathon.  One would think running Boston would be enough of a challenge for the spring...who is crazy enough to contemplate running three spring marathons in a row?

Me. And my boyfriend, Steve.

Crossing the 2016 Boston Marathon finish line.

Claiming my finisher's medal.

Shortly after I picked up my Boston training, registration for the 2016 TCTC Bayshore Marathon in Traverse City opened.  This is a beautiful course, as I discovered when I ran the Bayshore Half Marathon in 2014, and a Boston Qualifier.  Always the planner, I thought it could be fun to do another spring marathon after Boston.  After all, I’d already have the miles and work in for Boston...what would a few more weeks of training be after a quick recovery from Boston?  And, to top it all off...lets offer to pace another Northern Michigan marathon just four weeks after Bayshore?  It would be a great training run for the 50K ultramarathon on the calendar for July.  How hard could this possibly be?

Hard.  So very hard.  Boston was quite possibly the hardest race I’ve ever done.  Unless you’ve run the course, I don’t think it is possible to truly be prepared for what it has in store.  Compound that with the blistering heat and 100% sunny skies that April 18th offered up for race weather, and I was happy just to finish.  (Listen to my 2016 Boston Marathon Recap with Michigan Runner Girl here.)  Boston shook my confidence in my ability to run marathon distances badly.  I questioned my training.  I questioned my paces that I ran throughout my 16 weeks of training.  Recovery was longer than I anticipated and I felt the pressure to jump back into training to maintain whatever endurance I had for Bayshore, which was my goal race.  

Simultaneously Training While Recovering

After Boston, I was left seriously reconsidering any desire to run another marathon.  My gut reaction was “hell no!” but then that also meant ultra running was out for me.  I didn’t want to give up on that dream, so I gave myself a bit of time to lapse into marathon amnesia.  It took a good two weeks of gentle running with minimal mileage before my legs felt snappy again and my training paces didn’t feel they took extensive effort.  I felt pressure from myself to get back into training so that I had a shot at a new PR at Bayshore.  But rushing the recovery process wasn’t going to help me perform any better.  I had six weeks to both recover and train/maintain.  

Flat Courtney

Leading up to Bayshore, I listened to my body a bit more.  My boyfriend Steve and I recreated the last three weeks of our Boston training plan with a few minor adjustments.  (We use the Hanson Method but used Jack Daniel’s training paces.)  We knew quality workouts were key but the long, slower miles were also critical.  We also threw in a race/tempo training run two weeks prior to the marathon.  

Pre-Race...already warm & muggy

Racing Proactively

During my taper for Bayshore, I took my runs as easy as I possibly could, allowing myself the grace of a few extra rest days rather than stress about missing a run.  The forecast for Bayshore was looking ominous:  humid, scattered thunderstorms, warm.  I did not want another experience like Boston.  Reeling in the impulses to check the weather every hour in  the days leading up to marathon number three, I focused on what I could control:  my race strategy and how I could combat the heat and humidity.  

Negative splits and a new PR were my goals on race day.  I would go out conservatively, aiming for 7:50/mi pace and hold back until I got past the turnaround.  Then I would reevaluate how I was feeling and try to drop my pace down to 7:45/mi.  At Mile 20, I would throw in whatever I had left.  I promised myself I would stick to my plan; going out any faster would spell disaster and my primary goal was to do ‘better than Boston.  

I also searched for ways to keep my core temperature as cool as possible for as long as possible.  We were camping, so access to a freezer for my water bottle was out of the question.  But I used ice and the coldest water I could find to use in my water bottle to start.

A dollar store sponge was my only wild card on race day  I stuck the sponge down the back of my Oiselle singlet, with just a bit poking up for easy access.  My crazy idea was to pour water on it in order to cool down my neck, therefore my body.  I also held off on this method of cooling as long as I could, waiting until about mile 10 to begin double fisting it at water stations in order to  pour water on my sponge.  This truly was a lifesaver!  It was easy enough to grab it and wring water out of it before the next aid station to ready it for another dousing of cold water.  My only issue was that by mile 20, my feet were squishy from the water that had trickled down into my shoes.. Still totally worth it.  I only suffered a minor blister on one toe.  

Mentally Maintaining

Having run the half marathon at Bayshore a few years ago, I knew that I would be crossing the half marathoners coming down the Old Mission Peninsula as I was heading up it.  Several friends were running the half marathon, so searching for friendly faces and my Oiselle teammates kept from focusing too much inwardly.  This was the most relaxed I have ever felt running a race...I didn’t feel the pressure I felt at Boston to ‘perform’ well...to race and achieve a very specific time goal.  That gave me the mental freedom to relax and truly enjoy the breathtaking course.  

GHRC Marathoners ready for the start.

Hitting the Goal, Not the Wall

I am so incredibly proud of myself for sticking with my race plan and executing it, holding myself pace to a reasonable pace.  Usually, I go out too fast and burn out/hit the wall.  (At Boston, I fell face first into the wall and did so very early on into the race.)  While I don’t think I achieved an actual negative split, my pace was very consistent and steady overall.  I didn’t feel the need to slow down at all until Mile 23, taking the briefest of walk breaks, more for mental regrouping than anything.  Steve was by my side from mile 14 to the very end, crossing the finish line with me, even as I kicked into high gear as soon as my feet hit the high school track for a strong finish.  We even have the same finishing time.

Bayshore is now my new personal best at a 3:26:52 (chip time).  I also came in fourth in the 30-34 age

group and was the 29th woman to cross the finish line.  

Fellow Oiselle flockmate, Val...sporting our singlets

Things I Learned From Marathon Training

Marathon training is daunting no matter if you’re a rookie or a veteran runner. There are so many training plans out there, some with minimal running mixed with cross-training, other that are rely on multiple workouts and several days of running.  

Now that I am over halfway done with my second marathon training plan, I have been reflecting back on the similarities and differences I have experienced.  I have noticed there are several ‘marathon truths’ even though I still consider myself a freshman marathoner.

The biggest difference I have noticed is that it is much harder to juggle training with teaching.(Duh.) For my first marathon, I intentionally chose a race that would not conflict with work and allow me to train throughout the summer when I was not teaching.  I wanted to be able to still have time to be mom to my young son and commit the time to my training.  Now, with teaching, graduate work, family, and Boston training, I find life much fuller and schedules far tighter than last summer.  

My biggest piece of advice to anyone contemplating marathon training: schedule your runs and keep the appointments.  

• Training plans - trust them

I was skeptical of running easy runs so much slower than what I felt was a steady pace for me. It took only a few weeks of training 40+ miles a week to get me to appreciate the easy runs. My legs, my body...even my head...needed those slower miles to recover.  Easy runs are not about the pace.  Easy runs are about time on feet.  

• Rest is crucial...so are naps

My training plan calls for one day of rest, which was usually Tuesdays.  I looked forward to Tuesdays for the relief that came with them.  I was by no means a couch potato, but the knowledge that I didn’t have training miles for that day was always welcome.  Rest days are almost always active rest days: Pilates or yoga, stretching, walks, bike rides, etc.  

Naps...are precious indeed.  I now find myself missing my naps terribly.  Never a napper before marathon training, I often needed to nap at least 15 minutes most days last summer.  How did I function before without naps???  Now naps are a cherished bonus when I can squeeze one in after school or on the weekends.  

• 

  New route: North Country Trail
  along Lake Superior!

  Make it fun when you can

Long runs can become very long and tedious. Favorite routes and trails can become mind-numbing after a few weeks of constant travel.  I tried to find ways to change up the scenery or the company. Summer is full of travel and new places, and I was able to easily fit my marathon training into multiple trips.  New places meant new routes.  Granted, it also meant doing some leg work and scouting out the surrounding area before hand but often I winged my route.  

For one of my longest runs, I posted a shout-out to my run group and invited people to join me for any short distance along my planned route.  It truly was a blast and it chunked up the sixteen miles nicely.  I also spent another long run on part of my marathon course to help me get a good feel for what I was in for on race day.

• Be prepared to wear out gear/shoes

I ran through two pairs of Brooks Pure Connect 3's and one pair of Brooks Pure Flow 3's between my training and recovery. Luckily, these were older models and I paid less than $100 for each pair, but still...I hadn't figured on that my first go-round. Preparing for my second marathon training cycle, I stocked up on my favorite (and now extinct!) shoes.

Something to ponder:  I went through a ton of laundry each week.  This winter seemed worse than the summer, which makes sense...I was wearing more layers than I was in the summer. This isn’t really wasn’t much of an issue as long as I stayed on top of my laundry and did a load every few days.  But it really sucked when I realized there were no clean sport bras to be found!

• Yes...you will become ‘that runner’

Yup.  Happens to the best of us.  Marathon training will permeate every corner of your life, especially if you are training for your first or have a very specific goal.  When running and training as much as I do for my cycles, I spend a lot of social time with other runners.  This leads to conversations about fueling, foam rolling, stretching, gear, hydration packs, etc.  You will discuss and seek out solutions for unusual toe blisters, gastrointestinal issues. and chaffing problems.  You will proudly compare your runner’s feet with other around you.  You might even get to the point where you will throw caution to the wind and run with your shirt off…<gasp>...in only your sports bra.  Okay...I did become that runner.  And it will be a-okay when/if you do, too.

• Get ready to be by yourself - A lot

Running between 40 and 60 miles over a week translated into at least three or four solo runs a week  But even when I showed up for my group runs, I was often by myself since I was the only one training for my race distance and date.  My training paces often didn’t match up to anyone else either.  Overall, I didn’t mind being solo so often but I did feel like I fell of the face of my running world.  

I did find ways to incorporate running to involve others.  My biggest challenge was a lack of child care on Sundays, when I usually had a shorter recovery run.  So I would suggest that my son race me on his bike while I ran.  Mother-son time + run time = problem solved.  I also tried to time my cool down miles with the beginning of group runs.  Pace didn’t matter as much and the company made those last few miles fly.

• Take the time to recover well

Recovery...so much more than taking a day or two off.  I found active recovery to be key. Leisurely walks, family bike rides, yoga classes, Pilates on the beach...anything that kept my body moving was fair game.  Nutritional recovery was a new concept for me as well.  I am careful about refueling after long runs, even if I’m not hungry.  A few indulgences aside, I’m a fairly healthy eater normally.  During marathon training, I listen to my body.  If I am more sore than I think I should be or just not perking up during the week, I will re-evaluate my diet, adding quality protein sources.  I also make a conscientious effort to hydrate all day long.

Second time around, marathon training is a bit different: the seasons, work, life.  But there have been these truths that I have found comforting...very comforting through the trials and miles of marathon training.  

Post-Marathon (Looking Back to Move Forward) Part 1

It has been a (very) long while since I have sat down to write and publish a new blog post.  Too long. I will freely admit I let life run its course, and while I did sit down a few times to recap my marathon and recovery, life kept calling on me to be present.  Here is a recap of my first marathon:

Leading up to the big day, September 12, my body was ready to taper.  While my training was solid and I consistently hit my paces and mileage, my last tempo run was a complete bust.  I went out too fast on a late August afternoon that was one of the hottest and most humid I’d trained in yet.  The next morning, I greeted the sunrise halfway through my recovery miles I had to get in early now that the new school year was gearing up.  I was left feeling that perhaps I couldn’t do it...that I couldn’t BQ at my first marathon...that I was too tired and there was no way to redeem myself from that last major training run.  

Miles & Smiles...that's how to race!

Trying to shake the self-doubt away, I focused on tapering well.  It was the last step in my training; the work had been done.  I did everything I could to rest my legs: no heels; sitting often; stretching and yoga; extra naps. Balancing work and running was easier than I expected as I could channel my extra jitters/energy into preparing my classroom for my incoming students.  After 18 weeks of training, I was ready to be done.  

Race day approached.  I never really talked about my goal to qualify for Boston beyond my closest running friends and some members of my running groups.  I never put it out there publicly nor did I chronicle my training paces...because I was paranoid I would jinx myself.  Leading up to my marathon, the Last Chance to BQ.2, I barely acknowledged my hope to BQ despite the fact I had trained for it.  My boyfriend Steve had faith in me, and so did my friends and running buddies.  For me, it remained to be seen.  I had faith in my training to get me through 26.2 miles and across the finish line.  For a first marathon, a Boston Qualification was a very lofty goal.  Finishing the marathon would be the end punctuation, where a BQ would be the exclamation point to finish months of intense training and sacrifice.

Steve ran with me for most of the last half.

The morning of September 12th came and I was as ready as I could have been.  My fueling plan was all laid out, tested and true.  Race outfit had been picked well in advance (I had raced in it all summer).  My GPS watch was charged and my race bag packed.  Steve and I left for Millennium Park in Grand Rapids after our traditional pre-race breakfast of coffee, peanut butter toast, and a banana.  We were greeted by a few of our runner friends who had come to cheer for me.  Then the race started.

Team Hansen

Everything was going well...very well.  I started out a bit too fast but settled in after a few miles.  The weather was perfect: cool temps and clear skies.  I stuck to my fueling plan, taking a Huma gel every 30 minutes, and taking a few sips of water every mile.  Steve began to run with me right around the halfway point, and I was glad to have his company.  There was a mild hiccup somewhere in the middle, around mile 14.  My sole sisters, Liz, Donna, and Amanda, popped up at an aid station with an epic cheering section, my son included.  Having them cheering for me and seeing my son stirred up tears and I lost my breathe for a few minutes.  It was all I could to to power up a small hill just after passing them, so I could slow down a bit to regain my race composure.  

My little guy crossing the finish line with me. 

Things were going smoothly until my GPS watch lost satellite signal right around mile 16.  It was still keeping time, but it no longer calculated my mile splits or pace.  I was a bit shaken and really pissed.  Ultimately, I ran the next few miles too fast, wasting precious energy.  I hit the wall at mile 22 or 23.  The last gel was taken and I powered through, although I did slow down, even walking a few times, trying to reset my mental game.  Finally turning right and heading down the home stretch, I focused on the finish line.  Steve veered off just before the finish shoot, letting me bring it in on my own.  My son, Cole, was waiting for me just before the finish line, and we crossed over it together, hand in hand.  My time: 3:30:49.  I had qualified for Boston!

Post race celebration: Crack Fries & a brew.

Liz, Amanda, Donna, & I post marathon.

Trica, my virtual training partner & friend.

Upcoming blog post: Post-Marathon (Looking Back to Move Forward) Part 2 - Things I Learned from Marathon Training.

Sweet 16: Marathon Training

The process of marathon training is not one for the faint of heart or lacking motivation.  This task requires a lengthy commitment and dedication that will challenge and test any runner.  I knew this when I began training for my first marathon on the heels of my 25K in May.  My 18 week marathon training plan was going to push me to mileage and extended paces I had never attempted before.  

The Sweet 16 Route

Running six days a week, with two quality workouts, I wrapped up my eleventh week this morning, and I must say, it was a very different my most of my training runs.  Not only did I run the first of three 16 mile runs, but I raced my first back to back races ever in the Grand Haven Coast Guard Festival run (I did the 5K and 10K).

Leading up to this long run, I have been combating loneliness on most of my runs.  There aren’t many local runners who want to join me on my quality workouts (speed and tempo runs) at my pace...and I don’t blame them.  Sweating it out for eight or more miles as the mercury climbs and the humidity thickens is not what I’d call fun.  But the work must be done, and I must do it.  So far I have varied my routes as much as I can within the limits of childcare arrangements and taken to listening to the backlog of podcasts on my iPhone.  I have longed for company on my long, easy runs.  

As an attempt to lure other runners to join me for a stretch of what is one of my longest runs in my training plan, I decided to change up my route and run around Muskegon Lake.  I checked the distance, following the Lakeshore Bike path, beginning at one side of the channel around to the other side.  The distance was the 16 miles that was penciled into my training log.  Next step...find some others willing to get up and brave the warm morning.  I threw the invite out to my run groups, hoping that my easy pace of 8:30ish would be tempting for a few.  

Starting Point: Steven & I at the Muskegon Lighthouse and South Pier Head.

Only my boyfriend Steve joined me for the entire distance (he is in the earlier weeks of a marathon training plan), but we picked up a several other local runners for varying distances along the way.  Their smiles, hellos, and conversations helped the miles fly by in quick little chunks.  Catching up with Alana, Heidi, Colin, and Shawn was a bonus to the sunny, long miles around Muskegon Lake.  With them also came offers of ice water (yes please!), sunscreen, body glide, gels, and words of encouragement.  (Side note:  Heidi, Colin, and Shawn all ran the Kalamazoo Marathon this past spring.)  

Heidi, me, and Alana during the first six miles.

Colin and Shawn joined me at the half way point in North Muskegon

Finished!  We made it around to the other side!

As Steve and I approached Muskegon State Park, we were greeted by a breathtaking view of Lake Michigan.  “Hello my friend,” Steve said as we made our way over the last of the backwood dune hills and into the state park.  Until this run, I had never been in this part of the park before.  I was stunned by the beauty of the dunescape that surrounded us:  gently rolling dunes blanketed with marram grass, patches of milkweed and other native flowers dotting the roadside, a calm and majestic water as far as the eye could see.  Carlo and Sofia awaited us at the end of our sweet 16 miles with water and smiles.  

I couldn’t be happier about how my highest mileage week yet ended:  a wonderful long, slow run.  

Steve, me, Jack, Sofia, and Carlo before we headed home!

Race Recap: Nike Women's 15K Toronto

Ever since I began running longer distances, the Nike Women’s race series has been on my bucket list.  I had expected it to stay there for a while because the reality of a single mom on a school teacher budget traveling across the country (or internationally) for a fairly pricey half marathon just wasn’t realistic.  I willingly put dreams of a Tiffany finisher’s pendant off to the side and focused on other running goals.

Then along came a day in March, and word spread that Nike was adding a race in Toronto!  Practically a hop, skip, and a few hours of driving away!  Excitement persuaded reason to take a leap of faith.  So I entered my name in the lottery, fingers-crossed that I have the chance for an international running adventure.  

Early April, I receive an email that made me squeal with glee:  I had an entry into the Nike Women’s 15K Toronto race!  I couldn’t believe it!  A rash of text messages and emails went out, bombarding my inner circle with my good news.  A few hours later, after I began to plan out and coordinate the logistics of this mini runcation, reality set in:  I was going to do this race and most likely, I was going to do it all by myself.  Toronto was not only going to be my longest road trip to date (is that sad for an independent woman in this day and age??) but my first solo international trip (yes...Canada counts...my passport was required!)  

The week leading up to the Nike Women’s 15K Toronto race was flooded with last minute travel arrangements, emailed updates from Nike, packing, and weather checking.  I am fortunate to have several family members who live near Toronto and many emails and messages later, my cousin Kristin helped me find a place to stay.  Arriving in Toronto in the mid-afternoon, I had just enough time to roam about the expo and pick up my packet.  

The Women’s Village was set up on Queens Quay West and chalk full of exciting things to see.  The Crystal Palace (a floating barge in the harbor) hosted multiple classes and exercise opportunities leading up to race morning.  Nike had a very impressive shop with race specific apparel, shoes, running analysts, etc.  The pounding music only drove my excitement to be at this event even further to the edge.  Walking along and exploring the vendors and sponsor tents gave me the chance to stretch my travel stiffened legs and hook up to the complementary WiFi.  (Sidenote:  When doing an international race, check with your cell phone carrier about an addon for international data and minutes.  I overlooked this detail and was at the mercy of Tim Horton’s and Starbuck’s free WiFi!)

Downtown Toronto as seen from the Centre Island Dock.

My Canadian cousins, Deb and Eric, put me up at their house for the night prior to the race.   A few shake out miles and a shower later, we sat down for dinner.  It was lovely to spend the evening catching up and listening to family stories...the ones that only come out decades later once everyone has found the humor in the incidents.  I laid out my race gear and pinned on my bib, a la Flat Courtney style and crawled into bed.  The excitement of my journey and the long car ride had wiped me out.

Flat Courtney

Waking up at the crack of dawn, I quietly dressed and packed while my hosts brewed a pot of coffee.  One cup and I was on my way back to downtown and Queens Quay to catch my 6:00 am ferry.  I had my fingers crossed that I could navigate back without assistance from my GPS on my phone.  Only making one wrong turn, I had little trouble finding parking and following the obvious tide of women runners heading for the docks.  I lined up in my queue and waited with anticipation and the fervent wish I had stopped somewhere for another cup of coffee.  As the sun dawned upon Lake Huron and the Toronto Islands, ferries transported participants and spectators.  I was greeted by a fantastic drumline as I made my way to the starting area, where I met up with fellow Oiselle birds, Carly and Lauren.  There was plenty of time to walk about, find bathrooms, check our gear and warm up before the 9:30 am start time.  

Being in the first half of marathon training, I honestly had no idea what to expect of myself as far as a finish time.  I did not allow myself a taper for this race, instead letting it count as tempo run.  My hope was to beat my prior 15K time of 1:06:13, but other than that, I simply wanted to race well and strategically.

Oiselle Birds ready to fly!  Myself, Carly, & Lauren representing!

A cool, steady light rain began just as I entered my wave corral.  I joined a huddle of runners jumping up and down to stay warm as the announcer pumped everyone up and counted down the start.

This was an amazing course for being on a small island, alternating pavement, dirt, and grassy paths...even an airport runway!  (Yes...planes were taking off as we ran on the neighboring runway!) The drumline that greeted us off the ferry was on the course, as well as a church choir.  It was interested to see a course marked out in both kilometers and miles.  And I could guess if my fellow runners were Canadian or American by where their GPS watches beeped!  One of my most favorite sights on the course was running past the pink lighthouse.  My other was the last mile of the race when I came to the boardwalk along the southern part of the island.  It was slick from the rain, so I wasn’t able to push my pace as fast as I wanted to, but the views of Lake Ontario were breathtaking.

Here is the preview of the course Nike released:

Nike Women's 15K - Course Preview
Your training got you here. Your best will take you home.Get your sneak peek of the Nike Women's 15K Toronto course.
Posted by Run Nike Women Series on Sunday, June 7, 2015

As with most races, the best part was the finish line:  Olympian Joan Benoit Samuelson was high-five-ing finishers!  A very sweet and unique ending to a race that gave me a new PR: 1:05:54!

And yes, I got my Tiffany blue box with my race pendant.  

Overall, this was an amazing experience.  There were a few hiccups, as there are with any first time race.  I don’t believe it was necessary to have the runners on ferries as early as 6:00 am when the race began at 9:30 am.  The course was a slow one, even though it was pretty flat.  The combination of pavement, dirt and grassy paths, several turns, and a slippery boardwalk did not allow for blazing fast times.  

In spite of these minor issues, Nike did put on a wonderful event from start to finish.  The entry fee and travel was worth checking this race series off my bucket list.