Grandma's Marathon Experience

Hey guys.  Wow that was quite an eventful weekend, maybe too eventful.  It certainly didn't go how I had planned but after having a few days to think back over everything that has taken place I am ready to learn all I can about my experience and decided the best course of action for the future.

Getting to Duluth from Charlotte on Thursday wasn't that bad especially considering all the other crazy delays other athletes had to deal with.  My dad and I were only delayed an hour on our flight to Minneapolis trying to avoid some storms, however that caused us to go over Nebraska… definitely a roundabout way to get there lol.  Then the rental company accidentally gave us the wrong car but that’s okay because they upgraded us to a Dodge Charger, so I’m not complaining haha.  It was so nice once we got to the hotel though and it was 50 degrees outside, so much cooler than the 90 degree temps we left in Charlotte.

Friday was so much fun!! I was invited to be a part of the women’s press conference for the Grandma’s Marathon, which was absolutely amazing!! I feel honored that out of all the women’s field I was one of the six chosen.  It was a very exciting experience to be up there answering whatever questions I happened to get asked.  It also made me glad I have no problem talking in front of people haha. :)  I also had the privilege of meeting Dick Beardsley on Friday and got to talk to him a little, which was very nice.  I enjoy talking to long time marathon runners and hearing their take on the distance.

At the Press Conference

Saturday morning I woke up in a great mood to 50 degree foggy weather, which was just perfect weather for racing a marathon.  I listened to my music on the bus ride to the starting line and had this calm mentality knowing I had my game plan ready and had faith in my training.  I ended up walking to the starting line with some fellow Charlotte runners and that helped to maintain my happy attitude.  I felt really good during my warm up and as I took of my sweats and placed my bag into the elite vehicle my calm mentality slowly turned into excitement and those last 5 minutes seemed so long waiting for the gun to go off.

Once the gun went off and the race started I got right into a nice smooth groove and went right into my pace.  Now I didn't feel the greatest once I got started but I locked into my pace so I wasn't very worried as I knew I was strong enough where that didn't really matter.  My goal for the race going in was to get under 2:40, I was hoping for 2:37- 2:38 and planned on hitting 6:00- 6:05 per mile.  I came through 10 miles in 60:03, right on pace and I was super happy.  However that’s when things started to get rough.  After 10 miles I started to feel a little tightness in my right hamstring.  As the miles went on the tightness got worse and moved to my hip then my pace started to slip off.  Every time my pace slipped off I pushed harder to get back in it, but that just caused the tightness to continue to get tighter.  It was incredibly frustrating after such a great beginning to the race, mentally I kept trying to push myself to go harder and faster but my body just couldn't do it. 

Right before the 19 mile point my right hip seized up and caused me to start limping.  I decided to go off to the medical tent at 19 miles to get it checked out with the intention of getting it stretched out and heading back out to finish the best that I could.  After talking and working with the PT at the medical tent I was even more frustrated.  While she told me it was all strictly muscular and I wouldn't need to see a doctor about it but she didn't recommend continuing on due to the pain I was feeling just sitting and standing.  So with a heavy heart I had to make the decision to drop out of the race, while I wanted to at least finish the race I couldn't take the risk of severely hurting myself.

The next day on the drive from Duluth to Minneapolis my dad and I took the time to break apart my race now that enough time had passed to be able to look at this race and take aside the emotion.  There is just so much to figure out now; what caused this to happen, what am I going to do to get it healed up, when should I start up training, what races am I going to do now.  So many questions came from this race.  Now I needed to start working on the answers.  It’s cases like this that makes me so happy that my dad is also my coach, I found it easy to tell him exactly what happened and he has the knowledge to help me the best way he can.

Going into this race I was hoping to have a great race and that would help me to see my options for races in the fall.  Now that I don’t have race to show for the amazing shape that this past training cycle put me in, my dad and I are currently looking at all possible options to find the one that makes the most sense for me. 

Now to get to the main problem, my right hip, I previously had a problem with it getting tight before in a couple track workouts.  However I was able to stretch it out and do some repeats going the opposite way and it let me finish one workout and get a few more repeats of another.  We figured it was the turns on track that caused the tightness so I stopped doing my speed on the track and went to doing them on the road and I never had a problem with the tightness while running on the road.  Now that it acted up so severely during Grandma’s Marathon we took a closer look at everything I do in training to try to figure what is the real reason behind the tightness.  The possible reasons we have found are ones that can be fairly easily fixed for future training. 

One reason is not focusing as much as I should have on ancillary training, such as my core.  I have unintentionally neglected working out the lower abs making them a weak link,  the lower abs are extremely important in helping to lift the hips up when running especially in distance running where you want to remain running tall.  Another possibility is constantly running on the same loop but almost always in the same direction.  As I run through neighborhoods, the roads slightly tilt down to the curb and could cause one leg to have to work harder than the other.  Another reason is not being as flexible as I should be, that is always something I have struggled with and could definitely cause some tightness.  The last reason is not stretching and loosening my legs enough after the travel to Duluth from Charlotte.   

All these reasons could be nothing by themselves but have them all together could be the cause of my tightness, so while there is no telling which of these things actually caused the tightness I think the best option in to get rid of all the above possibilities. My dad and I have added some exercises to my core circuit to work out the lower abs, hip flexors, and hamstrings; that should help with strengthening the weak areas and cause them to not be as susceptible to injury or tightness.  One simple thing I am starting to do now is switching up what direction I run my loop in now so that was an easy fix.  I am also going to start taking my stretching very seriously and work on increasing my flexibility.  I am now on a level where all the small things matter in training not just the workouts and I need to make sure that I have all of them covered as this just shows me how important they are.  I have also started making contact with a sports clinic in my area as my dad and I feel it is an important contact to have in the future as this experience at Grandma’s has shown, in case things happen and I need some work done on my legs or maybe even upper body.

Currently my right hip feels so much better after taking an ice bath on Saturday and icing it on Sunday, as well as using all my different rollers.  After taking Sunday and Monday off I was able to start running on Tuesday and will continue to do easy running for the next week to salvage the great shape I was in and try to get back into training shortly.  I plan on going to get my hips worked on this next week at a sports clinic to help make sure the tightness stays gone and check for any other hidden causes.

I want to thank you guys for all your support and well wishes as I greatly appreciate it.  I will keep you updated on how training is going and on any future news as I decide on my summer and fall racing plans.  Have an amazing week!!

~Alana :)     

June 8th Update

Hey guys, I’m back!  Sorry for not checking in last week, I’ve been super busy with studying for finals lately.  Luckily I only have one more final which is tomorrow in Anatomy, after that I will be officially done with my junior year of high school!

It’s crazy to think that Grandma’s Marathon is in 13 days now!  I’m on my final countdown, only 1 more full hard workout left in this awesome training cycle.

May 26^th – June 1^st

Wednesday: 2 mile warm up, 4 x mile w/ 2:30 recovery, 2 mile cool down- started off pretty good but ended up having tightness in my right hip from the turns on the track.  Tried switching directions to help the tightness but it didn’t help so I had to cut my repeats down to 4.  I guess my legs have decided I belong on the road not the track lol :)

Saturday: 24 mile easy paced long run- felt really good on my run but had to deal with unexpected rain most of the way which made the trail very slippery over the board walk sections.  Still was a good run even if my dad and I got a little muddy ;)

Drill Circuit

A little muddy after my long run

June 2^nd – 8^th

Monday: 2 mile warm up, 16 x 600m w/ 1:30 jog recovery, 2 mile cool down- did my 600s on the road and felt really strong. 

Thursday: 2 mile warm up, 6 mile tempo, 3 mile cool down- was warmer and more humid than normal but still had a good tempo.  Makes me look forward to the cooler temps of Duluth I get to race in.

Sunday: 5 mile warm up, 10 mile tempo, 3.5 mile cool down- great last long run before the marathon.  Was a rough workout having to deal with stomach issues and cramps but I toughed it out and had a really good negative split run in the end! Sometimes being a female runner can suck though lol :P

16 x 600m on the road

Hot 6 mile tempo

FUN FACT: in the last 8 weeks since my half marathon I have run 888 miles!! I feel so strong and ready for this marathon! Bring it on!!!!

May 25th Update

Hey guys! Another week as flown by and it’s Sunday again.  I swear the weeks just seem to go by faster and faster every week.  It maybe because it’s the end of the school year but oh well haha.

Just 4 more weeks until Grandma’s Marathon in Duluth and I can start to feel the excitement building up as my workouts get better and better.  All I have to do is get through the rest of the school year and then bam marathon time!

May 19^th- May 25^th

Total Mileage: 112

Number of runs: 13

Number of workouts: 3

Monday: 2 mile warm up, 16 x hills w/ jog back down, 2 mile cool down- 350m hill at a 4% grade, great strength building workout to work on my stride power for the marathon :)

Thursday: 2 mile warm up, 6 mile wave tempo, 3 mile cool down-  alternated each half mile between marathon pace and 8% faster, to average the normal 4% faster than marathon pace.  I love doing wave tempos!

Sunday: 21 mile tempo long run = 5 miles easy, 10 mile tempo at marathon race pace, 6 miles easy- keep feeling stronger every time I do this run! Hit a good negative split this one. I really enjoy this type of long run.

Monday Workout: hill repeats

Thursday Workout: 6 mile wave tempo

Sunday Workout: after my 21 mile tempo long run

I hope that everyone has a great Memorial Weekend!!! I know I have had an awesome start to mine with some fun at the lake with my siblings and cousins on Saturday.  I tried kayaking for the first time and loved it! Now to spend my Monday with my friends to start the long studying process for finals :P

Fun at the Lake :)

May 18th Update

Hey!  I can’t believe another week has flown by!  The end of the school year and Grandma’s Marathon are creeping closer and closer every day. 

I am currently 5 weeks away from my marathon in June and am getting more and more excited as it gets closer to race day.  I finished week #2 of my 2 week micro- cycle, which included 2 hard workouts. 

May 12^th – May 18^th

Total mileage: 113 miles

Number of runs: 13

Number of hard workouts: 2

Wednesday: 2 mile warm-up, 8 x mile with 400m jog recovery, 2 mile cool- down - first time I have done 8 mile repeats and it was definitely a hard long workout.  Am building up my strength and hope to do them faster next time 

Saturday: 24 mile moderate pace long run @ McAlpine Greenway - It was nice to be out on the trail for my run and I really enjoyed the cooler starting temperatures.  I felt really good on my run and was able to get into a nice groove and click off the miles :)  

Saturday Workout: 24 mile long run

This week has been pretty good school wise as well.  On Thursday we had our Spring Chorus Concert, and then on Friday my friends and I went to see the play The Diary of Anne Frank, as put on by our school’s theater department.  It was so much fun and I enjoyed spending time with my friends outside of school! :)

Hope you have a great week! I’ll be back next Sunday to keep you updated. 

May 11th Update

Hey!! Hope y'all had a great past week.  Can't believe the school year is almost over and summer is closing in on us fast.  Unfortunately this also means teachers are in full blast preparing us for finals in less than a month so I've been busy with homework lately.  Luckily I had a break from all the work this weekend. :)

This week I decided that I wanted to share with you what one of my training weeks looks like as I work toward making my dream of being an Olympic Marathoner a reality. 

I am currently working hard to improve my marathon times so that I can be more competitive in higher level marathons, attract the attention of sponsors, develop my career as a professional marathoner, and have the amazing honor of representing the USA in major championships and races around the world. 

I follow a 14 day (2 week) micro-cycle training schedule which includes 5 stress workouts.  This is what I did this past week, 6 weeks out from my goal marathon (Grandma’s Marathon on June 21^st) and week #1 of my 2 week micro-cycle, it included 3 main stress workouts (Mon/Thu/Sun). 

May 5th – May 11th

Mon:      AM – 5 mile easy run

               PM – 2 mile warm-up, 16 x 600 @ 12% faster than MP w 200 jog recovery, 2 mile cool-down

               Ancillary – Core Circuit

Tue:       AM – 5 mile easy run

               PM – 10 mile easy run

               Ancillary – Drill Circuit

Wed:     AM – 5 mile easy run

               PM – 10 mile easy run

               Ancillary – Core Circuit

Thu:       AM – 5 mile easy run

               PM – 2 mile warm-up, 6 miles Tempo Run @ 4% faster than MP, 2 mile cool-down

               Ancillary – Core Circuit

Fri:         AM – 5 mile easy run

               PM – 10 mile easy run

               Ancillary – Drill Circuit

Sat:        AM – 10 mile easy run

               PM – 5 mile easy run

               Ancillary – Core Circuit

Sun:       AM – 20 miles: first 5 miles easy, middle 10 miles Tempo @ MP, last 5 miles easy

               PM – Nap!!!! about 3 hours ;)

Total:    112 miles in 13 runs

*MP = marathon pace

Acceleration sprints during my drill circuit

 

Monday Workout: 600s

 

Thursday Workout: 6 mile tempo

 

Sunday Workout: 10 mile tempo / Long Run

Note #1: With temperatures getting into the 80s this week my coach modified my paces on my Monday and Thursday workouts to take the heat into consideration.  This is an important thing for everyone to do as we are getting closer to summer, as you need to allow your body time to adjust to the heat increase.

Note #2: In the past 4 weeks since my half marathon in April I have logged in 440 miles. This averages to 110 miles each week, 13 runs each of those weeks.  While I am only 17, I have worked up to be able to run this kind of mileage and handle this type of schedule over the last 10 years I have been running.

I am extremely motivated in my running to make my dreams of being a successful Professional Marathoner and Olympian a reality.  I really appreciate all the support you give me and the interest you have taken in my quest there.  Let’s get training! 6 weeks until Grandma's Marathon :)

P.S. Happy Mother's Day to all the amazing moms out there.  Don't forget to hug your mom today if you can :)

May 5th Update

Hey I know I haven’t updated in a while and I realized I completely missed the month of April, which I apologize for.  I have been busy during the weekends lately and never got around to writing a new blog.  But I’m doing it now!!

First off on April 12^th I ran the Charlotte RaceFest Half Marathon.  I ended up winning the race and walking off with $300 which I put straight in the bank. J I ran the first 3 miles with a friend who was running the 10k that started with the half.  After the 10k people turned off I realized I was pretty much by myself and ended up using the race as long tempo run workout.  I got in a good strength builder with that half as it’s hard to find a race not hilly in Charlotte. :p

The next weekend was Easter weekend which I spent with my family and we all had a nice get together that Sunday.  Had a very wet run that Saturday however as it didn't stop raining the whole 23 miles but it was still a good long run. Easter Pics:

    

The next weekend was PROM WEEKEND!!!! That Saturday was prom for my high school and I was incredibly excited to be going with a group of 4 of my friends.  We met up beforehand for pictures and had fun eating dinner at P.F. Chang’s with more pictures afterwards.  It was a late night with prom ending at 12 and then getting up for a long run the next day at 7 but I still had a good workout, but let’s just say I took a very refreshing 4 hour nap later that Sunday lol.  Prom was a blast and I had the best time hanging out and dancing with my friends!  Prom Pics:

  

   

This past week was busy as well.  I am proud to say that on Tuesday I was inducted into the National Honor Society and on Wednesday I was inducted into the National Technical Honor Society.  Next on Saturday I went and took the SAT first thing in the morning. Then came back with a nice 24 mile long run that afternoon, luckily the temperature wasn't as bad as it had been the past week and I ran on the trail to stay in the shade.  But let’s just say all my tan lines got much more defined after that run. ;)

Hope you had a great month on April and will have an awesome month of May! 

March 30th Update

     

Another update!!  Another update and a countdown on my two races coming up!!  There are only 13 days ‘til my rust buster half marathon here in Charlotte and only 12 weeks ‘til Grandma’s Marathon!  Training has been going really well these past 2 weeks and I feel stronger after every workout.  It’s time to take training to full blast and get ready for Grandma’s, so I’ll be able to unleash the beast in Duluth. ;)

2 week overview of workouts:

March 19^{th  -} 6 x mile repeats on the track- May have added another repeat but still knocked some time off on this workout.

March 22^nd  - 20 mile easy paced long run at McAlpine Greenway- Stretching my long runs out every time as I’m getting ready for a marathon now, feels good to run on the trail for these long runs.

March 24^th - 12 x 350m hill @ 4% steepness grade- Decided to switch it up a bit this week and did hills instead of 600m repeats this time.  Now these hills will tough and will put some stride power and strength in your legs.

March 27^th  - 5 mile tempo on the road- Knocked more time per mile off on this tempo run, was so happy to have warmer weather for this workout ( above picture ^)

March 30^{th  -} 18 mile tempo long run on the road: 4 warm up, 10 tempo, 4 cool down- Felt so strong today on this tempo and was able to get into a nice rhythm during it.  Was a little windy this morning but I had no problem pushing through. (bottom picture)

P.S. Happy Birthday to the best dad ever J