Chicago Training #6 - Wrapping it all up

The 2014 Bank of American Chicago Marathon is this Sunday, October 12th, and the gun goes off at 7:30am Central Time. 

Here's the link for Runner Tracking. I'll be wearing bib #344.

Here's the link for the Webcast

Men's Preview from Letsrun. Bekele vs. Kipchoge is going to be awesome.

OK, time for my longish recap of the training cycle along with some charts and tables. Some of this is duplicate, as I already did five posts over the summer leading up to this one...

Chicago Training #1 (July 27)

Chicago Training #2 (August 20)

Chicago Training #3 (September 7)

Chicago Training #4 (September 14)

Chicago Training #5 (October 6)

Background...

The 2013 season ended on an upswing - 1:05:54 at the IMM 1/2 on Nov 2, then 2:20:41 at CIM on Dec 8th. The 2014 season started on a good note as well - I tried some different things in training (lower mileage, bigger emphasis on faster track and threshold-type workouts) and was building fitness from January through April with visions of running a big half-marathon PR on the streets of Duluth in June. For a variety of reasons, I completely fell apart in May. I encountered a perfect storm of physical and mental stress (the body interprets both the same way) and didn't handle it well. By the beginning of June I finally came to terms with the fact that I was on a major downslide, over-trained, and decided not to race or do workouts for a while. At the end of June I got really sick (likely salmonella poisoning, which rocked me hard since I didn't take any antibiotics), and officially hit my fitness nadir. That's where the Chicago buildup began...

14 Weeks to Chicago...

Over July 4th weekend Andrea and I debated whether it was even possible to get in reasonable marathon shape by October. We decided that if I used my time wisely, focused on my strengths (not my weaknesses), didn't race much, and kept the expectations low, it was worth taking a shot. While timelines are arbitrary, I considered the week starting July 7th to be the beginning of my Chicago Marathon buildup, as that was when I laid out the first draft of the training schedule and mentally committed to the race.

The first cycle of training was simple - a track workout once per week, building in repetition distance and decreasing in pace. Long runs got a little longer each week. I alternated 200s and 30s hill reps once a week as well. The TOU 1/2 was the first checkpoint: I won in 1:07:37. Winning is always nice, but after running 1:05:40, 1:06:03, and 1:05:39 the previous three years at the same race, it was obvious I still had a lot of work to do.

After that race I was essentially done with interval-style workouts. I moved on to progression runs and eventually wave tempos. I kept the total volume high, and tried to run on grass/dirt as much as possible. A few of the long runs got faster (a 26.2K "simulator" and the TOU Marathon). My workouts throughout this entire cycle were consistently quite a bit slower than I've run in past marathon buildups, and I didn't do a lot of race-specific workouts, yet I wasn't really too concerned. Aerobically I was building a very strong foundation, and I felt that would be enough to run well in Chicago, and then propel me forward to whatever comes next. 

Then about a week ago I did get concerned. My right hamstring, which has been bothersome (off and on) since the 2012 TOU Marathon, decided it was time to be annoying again. I had to take a few days off (rare for me) and basically throw my plan for tune-up workouts during the taper out the window. For a couple days I was a total basket-case and questioned whether it was even worth making the trip to Chicago. At this point I don't really know how it's going to hold up for 2+ hours of fast running, but I feel decent enough to toe the line and find out.

Early in the summer, I said I'd be thrilled to get to a point where I felt like my PR was within reach by October. So that's what I'm aiming for on Sunday - under 2:20:41.

Some things I think I did well...

-Averaged 130 miles per week over 13 weeks (from 14 weeks out until 1 week out)

-All the workouts were done in sets that progressed and made sense

-I stayed committed to the 200s/hills (until it was time to phase them out during the last month)

-Created a template that I'll replicate (with adjustments, of course) next spring and fall. The training was smart.

-14 weeks was a nice chunk of time to stay focused on one race. I see the value in dedicating 16-20 weeks to a marathon buildup, and maybe I'll be more likely to do that in the future (assuming this one goes well!)

-I really enjoyed the training this summer. Running was fun, every day.

There are a few things I will adjust in the next big buildup, but for now, I'm focusing on all positives.

Now, the exciting stuff - all my charts and tables...

Summary of the Chicago buildup
(I had to make a few adjustments in the final two weeks)

Weekly Mileage

The entire summer training in calendar fashion (Big View)

Blood values don't correlate to performance, but this tells me I was building myself UP

this summer, not breaking myself down. Eight-minute miles on grass/dirt are valuable!

Some more specifics of the workouts during the first half of the cycle

AT runs after TOU 1/2

Wave runs over the last three weeks. The hamstring prevented me from doing these exactly as intended.

And finally, after evaluating all of my choices, this was the decision...

Chicago Training #5 - Hold on for one more week

The 2014 Chicago Marathon is only a week away now! In the upcoming week, I'll post a full summary of all the training leading up to this race, as well as my goals for October 12th.

Previous Chicago training posts:

Chicago Training #1 (July 27)

Chicago Training #2 (August 20)

Chicago Training #3 (September 7)

Chicago Training #4 (September 14)

I felt pretty good coming off my biggest volume week of the buildup, then ran the TOU Marathon in a controlled 2:28:14. I was able to keep my mileage up during that stretch, and despite the first two wave workouts not being extremely fast (4x1K/2K, 5x1K/2K), I was feeling confident it would all come together once I finally backed off the mileage.

However, during this same time, my right hamstring started to get a little cranky. This has been an on and off issue for me since the 2012 TOU Marathon. This time around, it seemed manageable as long as I didn't push the pace too close the 5:00 threshold.

The day after my 5x1K/1K session on October 2nd, something felt "off" in that leg - weakness, aching - so I ended up having to take two days off and started to wonder whether I'd even be able to race in Chicago. On Sunday I felt better (not 100% though) and got in an easy 20 miler. That run boosted my confidence that I'd be able to run in Chicago next weekend.

So after a solid summer of training, the last couple weeks haven't gone exactly as planned. It's not ideal, but it's not the end of the world either. The marathon is more about your body of work over 3 months, not the last 3 workouts.

I'm hoping I'll feel OK over the next few days and will head to Chicago with a healthy body and mind next weekend!

Here's the calendar for the last weeks leading up to race week...

Golden Leaves

We're really into trees this week. Fall colors are starting to hit their peak in the Wasatch Mountains. Up at Brighton, yellow/gold was the color of the day...

Andrea: Athletic Pubalgia Surgery Post-Op Rehab Weeks 0-2

I am now two weeks out from surgery. I spent the first six days in Philadelphia, working with a physical therapist (Nicole) at Vincera Rehab and checking in with Dr. Meyers. My dad was nice enough to take a few days off from work and keep me company, as I would have gone crazy from boredom without him.

I traveled back to Salt Lake City after six days, and the traveling day was hard on me. Over eight hours of sitting in an airplane is not easy after abdominal surgery! I had increased swelling and pain the following day, but it returned to previous levels after another day.

Throughout the second week, my pain level remained about the same, if not slightly increased. I have been consistent with my physical therapy exercises and walking prescribed by Nicole. I started seeing PT Danny at Canyon Sports Therapy in Salt Lake City, and he has been great so far - he even contacted Nicole to discuss my surgery and the appropriate rehab program for me.

At 11 days post-op I noticed an accumulation of fluid in the lower right abdominal area. Dr. Meyers told me it was called a seroma and was related to the extensiveness of the tissue dissection on that side. Jake and I call it my "pooch" - let's just say it does not make my stomach look attractive!

Other things to note: I went back to work after 7 days but limited my time there to only a few hours and worked from home the rest of the second week post-op. I also lost 3 lbs since surgery (good-bye muscle) and needed 10 hours of sleep at night plus a 2 hour nap during the day!

Here are the PT exercises that I have been doing -

250m walking
4x25m side steps
4x25m backward walking
2x10 bird dog – arms only, lead with thumb - then progress to both arms and legs
3x10 posture shoulder exercise (arms at right angle and rotate out) with 3s hold
3x10 clams with 5s hold
1x30 transverse abdominis isometric contraction with 5s hold
2x10 bent knee adductor squeeze with 5s hold
2x10 bent knee abduction against resistance with 5s hold
3x10 bridges with 5s hold - then progress with both a band around knees and ball b/w knees
1x5 extended leg lift and resisted adduction with 3s hold
1x30 back flexion and extension
3x10 side leg lift at 120 degrees (targeting glute medius) with 3s hold
250m walking
2x25m side steps
2x25m backward walking
Heat and ice several times a day
Massage starting at 10 days.

Icing after a round of morning PT exercises

I feel like I've gotten better and worse at the same time. The exercises are becoming easier for me, but I'm also having more pain than I anticipated after how well the first week went. I'm also an emotional rollercoaster - super optimistic one minute and then convinced that I'm never going to be pain-free the next. Jake really enjoys dealing with the mood swings on a daily basis! :)

Big Trees, Sea Lions, and a Wedding in the Forest

Andrea in the redwoods at Henry Cowell State Park

A quick set of photos from our trip to California for our friends' wedding - the wedding was in Saratoga, and then we headed to Santa Cruz from there...

The Santa Cruz coast - Wilder Ranch State Park

The rest of these are kind of in order. First up - a hike in Big Basin Redwoods State Park...

Banana Slug

Next up was Mike and Rossini's wedding at Saratoga Springs...

From there, Santa Cruz...

Lazy, fat sea lions

This is what makes humans fat and lazy!

On Monday the sun was out in full force. We took advantage with a nice hike along the coast...

More lazy sea lions

And then we finished out the trip with another afternoon in the redwood forest...

Andrea: Athletic Pubalgia Surgery #2

She's back - this is Andrea's first post on Wasatch and Beyond in 2014! 

Dr. William C. Meyers

Last week I went to see Dr. William C. Meyers of Vincera Institute, the expert in the field of core muscle injuries (aka sports hernia, athletic pubalgia, etc). This has been a long time coming as it has been 16 months since I had an unsuccessful surgery with Dr. Brown in May of 2013. I tried many, many types of rehabilitation over the past year to recover from the chronic pain that intensified after the first procedure, but finally came to the realization that there was nothing more that I could do.



What I really liked about the Vincera Institute is that it comes as a whole package - the imaging, doctor's office, surgery center, and rehabilitation are all in the same place and are focused on the same patient. Unfortunately, the monetary cost is quite hefty due to the "experimental" distinction of this surgery by most insurance companies. One thing I have learned in the past two years is that my health and well-being are worth a LOT!

After MRI imaging, Dr. Meyers discussed my injury with me and did a thorough evaluation. He then brought in the radiologist to discuss my pain and ensure that all pain areas were examined on the MRI. He confirmed the critical areas that need repair by having 5 diagnostic/steroid injections done in my hip and groin. Based on all of these findings, Dr. Meyers recommended that surgery was my best option and scheduled it for the following day.

This is a very complicated area!!

Here is a summary of the surgery:

1) Left adductor compartment release
2) Left surgical reattachment of the rectus abdominis muscle to the pubis
2) Both sides psoas tendon release
3) Right adductor longus reattachment
4) Right re-repair and release of abdominal tissue

I have three incisions from the procedure. As he re-repaired the right side, there was a lot of excess blood/fluid so Dr. Meyers put me on a drain to wear for 4 days (gross). Because of the extensive nature of my surgery, he also recommended that I stay in Philadelphia for a week so that I could see him a few more times and also start rehabilitation immediately.

I honestly can't believe how different the recovery has been already from this surgery. I took pain medication as instructed but have really not felt much worse than before surgery. Definitely nothing compared to the pain from the first surgery (which makes me believe that something went very wrong there). I was able to walk a mile without difficulty the day after surgery and able to sit/stand/lay down mostly on my own. I  had a bit of nausea/sickness but food and drink helped - apparently you burn a lot of calories after surgery!

I will be posting updates on my recovery and rehabilitation. I am optimistic that this is the beginning of the end of this injury. There is still a small part of me that is afraid that this surgery won't work just like the last one, but I know that a positive attitude is critical to recovery. I will do everything I can to be pain-free again.

In good spirits :)

2014 Top of Utah Marathon

Final stretch of TOU 2014

I couldn't resist being at the 2014 Top of Utah Marathon one way or another. I won this race in 2012 and came in second last year. With Chicago only a few weeks away (21 days!), I had to be careful with my effort today - too fast, and I'd regret my decision to run TOU. On Friday I laid out my goals for the race: the aim was 2:30 +/- 2 minutes, and hopefully sneak into the top 3 and win a little cash in the process. This was at the end of another big mileage week, so I still have a lot of cumulative fatigue in the legs. I'm glad I continue to feel so strong despite (or probably because of) the big volume.

Brief race report from FRB:

TOU Marathon - 2:28:14, 3rd place. Came through the first half in 1:14:24 and then ran the second half in 1:13:50. A controlled, even effort... stuck right to my plan. Mile splits were very consistent and not worth typing out.

Tylor Thatcher and Jason Holt took off at a quick pace, which ended up being a very good thing because it forced me to decide right away whether I was going to follow my plan or give chase. I ran most of the first 14 miles with Nate Hornock and Jon Heslop. Once we hit Hollow Road I pulled away a bit and ran the rest of the way solo. Overall it was a good effort and just what I needed today - a high quality long run that would continue to build fitness and not take anything out of the bank.

TOU always puts on the best races. I'm happy to add another moose trophy to the collection.

Andrea and Amiee were out on the second half of the course providing encouragement and giving me someone to briefly talk to every couple miles. All of these photos are from Amiee...

I took 5 gels today - PR! (I'm liking the liquid consistency of the Powerbar gels)

I also took a 20 minute ice bath afterwards - another PR!

Millville Hill

Our friend Devra won the women's race and got to wear the moose ears

"Good job not being stupid today" -Love, Andrea

The floppy hair is something new :-)

Chicago Training #4 - Biggest Week, One Month Out

I posted this on Twitter earlier in the week. Can I make the jump over the next month?

Previous training posts from this cycle:

Chicago Training #1 (July 27)

Chicago Training #2 (August 20)

Chicago Training #3 (September 7)

Running at the Classic 10K last weekend

The Chicago Marathon is now exactly 4 weeks away, and I'm starting to really feel like my training and fitness are clicking. Today I capped off my biggest week of the buildup (160 miles, after back to back 145 mile weeks) with my staple 26.2K tempo run. Essentially this is the Hanson's "simulator" - but I make a few adjustments: 1) I don't run it at marathon goal pace... I aim for 10-15 seconds slower per mile. 2) I don't take any fuel or fluids. Today I averaged 5:31/mile, which is actually a touch faster than I ran this workout before CIM last year, and today was a very controlled effort. I made an effort to dial back the pace and make sure I wasn't dipping under 5:30 pace. I've found that if I run this workout closer to goal MP it takes a little too much out of you - especially mentally, when you are running it alone. You only have so much mental focus to use, and I think it's better to save the bulk of it for marathon day.

The rest of the week was standard - 14/8 doubles (with as much grass / dirt running as possible), 17 miles with a 10 mile progression on Thursday, and 10 x 30 second hill efforts (I can't call them sprints) on Saturday.

Workouts for the week of September 8th

I'm not as fast as I've been in the past (in terms of shorter workouts and 10K/HM races), but my aerobic strength is as good as it's ever been. I think that bodes well for the marathon. I've had an excellent stretch of long runs this summer (graphic below)... most of them at higher altitude and with a decent amount of hills. Today's run was almost completely flat, by design.

Over the next couple weeks I'll start to reign in my total volume, focus on a few quality longer efforts without trying to squeeze in too much now that I'm starting to feel "in shape." I'll save the magic for the streets of Chicago in four weeks. Ice bucket, protein bars, and massage will also be key elements of the next month!

First 8 long runs of the cycle

Fresh pair of Fastwitch for the next stretch of workouts