Tags
Berlin Marathon, Cycling, marathon training, running, trail running, Training, Triathlon, Vineman, vineman 70.3
The past 4 weeks have been action packed. In the spirit of brevity, I’ll break them down by the numbers:
Not bad for a Thursday!
6: months since I broke my foot
3: months since I resumed running
1: completed loop of the infamous trail where I broke my foot
10: weeks until Rio Del Lago 100 Miler
2,958: number of miles Taylor and I flew (SF to Montreal) to run 15 miles in 90+ degree heat, 90%+ humidity
6: races completed between July and September
4: age group podium finishes between July and September
- Vineman 70.3
- Vineman Full AquaBike (3rd M30-34)
- Big Basin Trail Marathon (4th M20-29)
- Crystal Springs Trail Half Marathon (3rd M20-29)
- Salt Point 15k (1st M20-29)
- Mount Diablo Trail Half Marathon (1st M20-29)
3:28:59: my goal time for Berlin!
Worth the 4:40 alarm.
I couldn’t be happier with my recovery and progress to date. Over the past few weeks, I’ve finally started to feel like my running fitness is approaching 100%. Although my Berlin training has been a bit unorthodox, it’s kept me healthy, and I’m getting stronger week over week.
Most of my weeks have followed this format:
Monday: rest, or 20 minute easy swim
Tuesday: power cycling class on the trainer (90 minutes), optional afternoon run
Wednesday: swim (~2000m speed workout), 6 mile run
Thursday: power cycling class on the trainer (90 minutes), optional afternoon run
Friday: swim (2400m easy endurance), run 6-8 miles
Saturday: long bike (50-70 miles, 3-4 hours)
Sunday: long run (13-16 miles, 2-3 hours)
Consistent swims, a big spike in my cycling volume, and my reluctance to run too much too soon has led to a fairly balanced distribution of all three sports. When I do run, I prefer quality over quantity: the “short”(13.1 mile) trail races have been a great way to push hard without overdoing it. Trail runs have helped rebuild both muscular strength in my right leg and my confidence. I’m now back to running a 7:30 pace comfortably, and I think that a marathon PR in Berlin is still well within reach.
Don’t let the grey skies fool you – it was 95 degrees
Between now and our trip of a lifetime, I have a couple major happenings: the inaugural Ironman Santa Cruz 70.3 on 9/13, and my company’s annual conference from 9/15 (my birthday!) to 9/18. The goal for IMSC 70.3 is simple – swim within my means, bike easy, and build to marathon pace for the last 10k of the run; no goal time whatsoever. I’m treating it like a (very) long training day before a big 2 week taper for Berlin.
The elevation profile for the Mount Diablo 14 miler…looks like Mount Diablo
As for Berlin itself, I’m going to give it my best without being stupid – just like Vineman 70.3 in July. It may sound cliche, but my goal is to finish and have fun. It’s a unique opportunity to run one of the biggest road races in the world, and visiting Munich for Oktoberfest, Paris, and Iceland will be icing on the cake. Since the course is almost completely flat, I’ll be shooting for a near even split. If I manage to tick off 7:45-7:50 miles, I would be stoked.
Crystal Springs Trail Half Marathon
Single-tracked Mind 
I cannot believe what you have achieved since your injury. And how is it possible that summer is over and Berlin is so quickly approaching. I cannot wait to hear about your race. My doctor that delivered our baby is also doing Berlin. I have to ask…When you injured your foot and first came back did you find that your endurance was lacking and a bit of a struggle? Since I am coaching right now I can log the miles and when I run on my own I only do about 5-6 miles right now. But at times I wonder how I will hit sub 8:00min/miles for 26 miles and how I ever came close to that in the past. You really are an inspiration. Congrats!
Thanks very much Sarah, and congrats on your new addition! That is great news! Yes, running was very difficult when I resumed, and my running endurance was lacking for over 2 months. I struggled to run sub 9 minute miles in the beginning, and mid 7s felt like an all out sprint.
Fartlek and tempo runs have been super helpful. As cheesy as it may sound, channeling the feeling I’d get during a strong run and visualizing myself running fast again have also been key. There’s been a lot of self doubt along the way – what I haven’t mentioned is the number of times I cut runs short or pulled the plug entirely, but perspective is important: I literally couldn’t walk ~3 months ago. Same goes for you: it’s remarkable that you’re able to run 5-6 miles post pregnancy let alone think about hitting a PR from another time and place. Keep at it, you are awesome!!
Wow! I can’t believe how much you’ve accomplished since your injury and how far you’ve come in just 3 months! You are going to crush Berlin and I’m so jealous of your trip. Just curious, how’d you come up with 3:28 as a goal time? Seems kinda random 🙂
Thanks Hanna – I’m so happy to put the break behind me. My PR’s 3:29 – a new PR would be awesome! Have a great long weekend!
My gosh I can’t believe you broke your foot, that’s such bad luck! Sounds like you have an interesting balance of training. I need to take inspiration from you as I’m currently laid up with a foot injury (thankfully nothing as serious as yours) and I’m having to lay off the running for a while!
It happens! I met a guy at the orthopedist who had the same injury – from getting out of bed. Sorry to hear you’re on the sidelines – swimming, cycling, lifting, and stretching/yoga kept me sane during my recovery and allowed my body to heal. Good luck!
Thanks! I’m hoping not to lose a significant amount of fitness, but you never know I guess
Sounds like the injury was a blessing in disguise. Hope you stay healthy for Rio! I am eye balling it for next year
So far so good! Staying healthy is definitely the priority. I’ll let you know how it goes – it’ll be interesting to say the least!
Awesome!!! So many great races and performances…its like you were never injured!! 🙂 Can’t wait to see what you think about Santa Cruz. I heard that Big Kahuna was awesome so I am sure that IM will do a good job with the race too!! Berlin was be awesome you just have to be smart…which you will be!!! Your vacation after the race will be very cool as well. I am dying to go to Iceland!!
Thanks so much Leslie!!! 🙂 I’m super stoked for Santa Cruz – it’ll be nice to do a (very) long training day without focusing on time; I’ll let you know how it goes! Have you thought about an Ironman next year?? I’ll lift the lid on my race calendar soon, but I signed up for Ironman Mont Tremblant 🙂
Great posting…really enjoyed reading your summary and comeback from injury. I’m just getting started in the blogging space and will look forward to your updates and reading about Berlin. I’m running Chicago this year and also real excited to be running one of the biggest…and a bit nervous! Cheers!
Thanks very much! Chicago’s an awesome bucket list race – please let us know how it goes, and best of luck to you!
WOW, these are incredible accomplishments. And overcoming the setback of that broken foot.
Thank you!