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strmyweather · 6 years

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one foot in front of the other, babe / one breath leads to another, yeah / just keep moving

I’m in the homestretch of my training for the New York City Marathon; the race is a little over five weeks away. Honestly, I sort of can’t believe I’m saying that -- because it seems like just a minute ago there were multiple months stretching out before me like the Great Dismal Swamp (which is an actual place) -- but now I’m realizing that there’s actually a faint light emanating from the end of this endurance tunnel. Somehow, I’ve only got four more ‘long runs’ left before the taper.

This is marathon number six for me, which might give the impression that the process is old hat by this point, but that would be thoroughly untrue. There have been a ton of ‘moving parts’ this time around, physically, mentally, and nutritionally -- maybe more so than ever before -- and I’m definitely due to set some of it down on paper. I had intended to do regular updates every couple of weeks as the training progressed, but (surprise, surprise) never actually managed to do so -- meaning this will probably be another of my infamous ten-page missives. So… pour another cup of coffee and strap in.

Back Story

I have a rather long and karmically-entangled history with the NYC Marathon. I was never a runner in adolescence -- swimming was my sport -- but took it up gradually during my senior year of college, mostly because my roommate nudged me into accompanying her on a couple of races of various distances. When we graduated and I no longer had easy access to a pool, I started doing road races and triathlons regularly, almost by default -- at that point in my life, I needed something concrete to train for in order to ensure that I remained consistently physically active. I gradually built up to marathon distance, starting with the Marine Corps Marathon in 2008, and although I entered the NYC lottery more than once, I was never selected.

In 2012, I finally just bit the bullet and bought a charity slot for NYC. Thanks largely to my PA classmates, I successfully raised 100% of the money (!) -- but those of you playing the home game may recall that 2012 was the year of Superstorm Sandy, and that the NYCM was therefore canceled that year for the first and only time since its inception. (I was literally ON THE BUS from Philadelphia to New York when the verdict came down.) Along with most of the field, I deferred my entry to 2013 -- and ended up with a stress fracture in my foot. Thoroughly annoyed, I deferred again, to 2014 -- and, a month into training, promptly sustained a stress fracture in the OTHER foot. (Pretty sure that’s what the kids call #facepalm.) However, by then I was out of deferrals, and I sure hadn’t raised that $2500 for nothing, so I adapted a CrossFit Endurance-style training plan to keep my fitness at a reasonable level while avoiding anything involving repetitive impact. Three weeks before the race, I was cleared to run.

So I did. My longest training run was five miles. It was by far my slowest marathon. It wasn’t the race I’d envisioned, to say the least. But I finished it.

That was supposed to be it. The end. The closing of a chapter. Yet somehow, every year, I have consistently managed to end up in New York City on marathon weekend. Typically, I’m just there visiting friends or seeing shows -- but this past year, it was because a dear friend of mine from the Netherlands was running the race herself. And, reliving that experience from the fringes last November -- walking around the expo with thousands of excited runners, dashing around Manhattan with my friend’s husband to try to catch a glimpse of her at various mile markers, standing on the sidelines cheering with my camera at the ready -- well, I’d be lying if I said it didn’t make me wish I were running myself.

So, on the spur of the moment, I threw my name in the hat, for the fifth time in ten years. And then promptly forgot about it.

...Until the evening of February 28, 2018 -- when my mind was entirely occupied by Week 2 of the CrossFit Open -- and my phone suddenly beeped with an alert for ‘Unfamiliar Credit Card Charge’.

Over the coming minutes, my initial alarm changed to confusion -- then, as the realization dawned, to equal parts shock, excitement, and dread.

Oh, shit. What had I done?

Fast-forward another seven months or so, and here we are.

Physically

The metaphor I keep using is that I feel like I’ve been driving a 4-cylinder automatic transmission for the past decade and am suddenly being asked to master a stick-shift Maserati. That’s not to say that I’m any kind of speed demon in the grand scheme of things, just that I have a much larger number of ‘gears’ than I used to. I spent a solid decade doing ‘long slow distance’ in various forms prior to discovering CrossFit in 2012, but back then, I was basically either running or walking (or crawling!) -- there wasn’t much of an in-between option. Nowadays, I’m much stronger, faster, and lighter than I used to be -- all good things! -- but this kind of training also utilizes an energy system that we just don’t routinely tax to the same degree in CrossFit, and it takes time (and mileage) to get comfortable with that. Therefore, much to my dismay, I’m having to become intimately familiar with the feel of a ‘threshold’ pace -- a.k.a. the place where I’d LIKE to slow down, but don’t objectively NEED to slow down in order to complete a given work requirement. This is occasionally validating on the back end when I review my split times -- never could’ve imagined a day where I ‘accidentally’ hit an 8:15 mile IN THE MIDDLE of a long run! -- but also inevitably involves some ‘overshooting’, a.k.a. those sessions where I come out of the gate too hot, hit a wall after two miles, and spend the remainder of the time feeling like death. Yet, slowly but surely, I’m starting to internalize how it feels to run at an 8-minute pace, vs an 8:30 or 9:00 or 9:30 pace. There are two processes happening simultaneously -- physically training my body to run faster, and mentally training my ‘sixth sense’ to learn how to calibrate a pace that can be held for MANY miles, not just two or three.

I’ve learned a couple of interesting things about myself so far, including that, on a physical level, I am inherently a more aerobic athlete (read: not a power athlete). This had already become apparent in recent months via barbell performance -- I can use a pretty high percentage of my max with decent form for a lot of reps, but tend to struggle in terms of getting my actual one-rep maxes to move upward. It turns out I’m similar with regard to running -- I can hold a ‘moderate’ pace for a relatively long time (on one of my earliest long runs, I averaged 8:54 across seven miles and felt pretty great the whole way), but, as above, I’m learning that ramping that pace up even just a little bit past the sweet spot will quickly lead to a major crash and burn. However, I suppose I’d prefer to be built this way, as opposed to the alternative -- and one silver lining is that, since my 10-rep maxes are a lot closer to my 1RMs than they have any right to be, my working weights on the current (muscular-endurance-focused) weightlifting cycle haven’t had to drop down SO far as to make me sad. :)

In terms of programming, at my request, we are continuing to prioritize my CrossFit fitness, just with a necessarily heavy slant toward endurance and bodyweight strength. Running isn’t my primary sport and isn’t going to be; my goal is simply to ‘complete’ this marathon in relatively good shape -- to stay healthy as possible throughout the training, to feel strong for the majority of the event, to soak in and thoroughly enjoy the atmosphere of such a special race, to crush several very large piles of food afterward (first stop: milk bar!) -- and then immediately jump back into ‘normal’ CrossFit training. A new PR would be a bonus -- and I do think it’s well within my abilities -- but I also won’t be too upset if it doesn’t happen; I’m playing the long game here, and I’m much more concerned with retaining muscle mass and overall fitness than with earning the fastest possible marathon time.

This all means that my actual ‘mileage’ is relatively minimal -- which is good for me, both in terms of personal preference and due to the fact that my feet are typically the part of me that ‘breaks’ first when subjected to high volume. (Other CrossFitters have wonky shoulders or knees; my own personal Achilles’ heel -- pun intended -- has always been my feet.) I started out having weekly long runs programmed on Sunday mornings and two-a-day sessions on Wednesdays (light CrossFit in the morning + running speedwork at the track in the evening). However, I promptly sustained a (mild) foot injury in the third week of increasing speed mileage (#typical). This led to us changing the sprints over to the rower and assault bike -- so now, with five weeks to go, my only true running is the long Sunday-morning piece. However, almost everything else I’m doing supports those sessions by having taken a sharp turn towards aerobic capacity and bodyweight strength. My ‘metcon’-style work these days is usually ridiculously long and pretty boring -- think anything that taxes the legs: biking and rowing mixed with long light high-rep sets of wallballs, thrusters, air squats, deadlifts -- but I’ve just had to accept that. (I halfheartedly complained at one point early on, and Coach shrugged and said matter-of-factly, “Well, it’s either this or more running,” so I immediately buttoned my lip!) :)

This brings me to...

Mentally

Going in, I tried to keep a semi-open mind -- after all, I did this for a solid decade prior to CrossFit; this could turn out to feel like a refreshing break for me. It might even be exciting to do something a little different for a while. No such luck, though; I’m actually finding this type of training to be tremendously more mentally fatiguing than regular CrossFit, for two main reasons.

First (and most obviously) -- compared to barbells and handstand push-ups and ‘three-two-one-go’, endurance training is just LONG and BORING. There have certainly been a few gratifying moments -- ‘accidentally’ running a sub-27-minute 5k during training, crushing 3000 calories in a day, realizing I’ve somehow become that girl who truly is most comfortable running in just a sports bra (who even AM I?!?). But it simply isn’t where my heart is. In hindsight, I’m pretty sure the only way I was able to convince myself that I ‘liked’ this for so many years is because back then I wasn’t physically ‘training’ so much as giving myself a forced MENTAL break -- shoving in my headphones, zoning out, letting my mind wander. Fast paces were things that occasionally ‘happened’ on days when I felt good, not things that I could deliberately strive for. As I mentioned above -- turns out it’s a whole different ball game (and a lot more mentally taxing) when you’re actually TRAINING at a prescribed intensity level and staying attuned to keeping yourself there.

And secondly, this type of training is a lot more isolating than I had bargained for -- both physically and mentally. Gym-wise, I knew it wouldn’t be fun to watch other people crushing their CrossFit goals while I sat on the assault bike plugging away at another hour-long conditioning piece… but I was at least somewhat mentally prepared for that part. What’s been harder has been the (many, many) hours when I’m NOT in the gym. Getting up at 4:00am to cover a dozen miles in the dark before work is not much fun, nor is forcing myself to drive to the track at 7pm after I’ve worked a full clinic day and just want to go home to bed. It’s also tough to feel as though nobody in my life can relate to both this odd set of obligations AND the (even odder) accompanying headspace -- after all, most endurance athletes choose this method of training because they genuinely enjoy it. And -- to add insult to injury -- because the repetitive pounding beats my body up in a whole new way, it means I have to be hyper-focused on recovery (I’m getting to that!)... which then FURTHER detracts from time that I could be spending training in a way that I DO actually enjoy.

Training is generally my favorite part of any given day, because I usually find it validating and motivating just by its own nature. So, lately, it’s been frustrating and demoralizing -- and, frankly, a little frightening -- to feel such a major piece of my life evolving into a chore. I’ve certainly completed marathons on far less training than this (albeit a lot more slowly and painfully), so there have been many moments when it’s been hard to stare down the gun barrel of WHAT DO YOU MEAN TEN MORE WEEKS (or however long). However, I’m trying to remain cognizant of the fact that this is temporary -- and that, the better-prepared I am for the marathon, the less of a toll it will take on my body -- and therefore, the faster I can jump back into the stuff I really love.

This brings me to…

Recovery

I'm being extraordinarily careful about prioritizing my recovery, in part because, with endurance training, problems tend to show up LATER rather than declaring themselves in the moment. Aches and pains tend to be related to overuse, rather than to any kind of obviously-pinpointable injury, which makes them more slippery and insidious -- and therefore more difficult to prevent (until the horse is already out of the barn, that is). This is not my first rodeo with regard to distance running -- I've completed five marathons, over a dozen half marathons, and quite a few triathlons -- so I’m well aware of this dynamic by now. I had a bone deformity in one of my feet as a teenager, and although it’s been corrected, I've still had the pleasure over the years of dealing with shin splints, Achilles tendinitis, severe plantar fasciitis, and two metatarsal stress fractures. The latter is the worst-case scenario for any runner -- because by the time you 'feel' a stress fracture, it's already too late. That’s exactly where I’ve ended up during two of my previous marathon training attempts -- and is a place that I’ve been valiantly trying NOT to revisit.

Knock on wood, this training program has kept me considerably healthier overall than any of my previous attempts (not coincidentally, it’s also been the plan with the smallest weekly run mileage!). As I mentioned, I did end up with a mild foot injury a couple of weeks ago (nothing ‘specific’ enough for a true diagnosis; my left foot/ankle just got ‘angry’ through the retinaculum and the lower segment of the tibialis anterior) -- but it was definitely a soft-tissue problem this time, nothing bony, and responded well to a couple of weeks off running, some RockTape, a better-fitting pair of shoes, and a couple sessions with the PT and the bodywork guru at my gym (both of whom I’m seeing about twice a month for dry-needling, cupping, taping, and various other ‘hurts so good’ interventions!). My coach and I are perfectly in line with our opinions on this, which is that -- if we have to choose -- it’s vastly preferable for me to reach the start line healthy and perhaps slightly underprepared, versus crush every mile of the training and then be in pain from the first five minutes on the day when it actually matters.

Honestly, I am feeling incredibly well-supported in terms of the team I have around me -- more so than I have been maybe EVER, athletically speaking -- and so (general saltiness aside) I’m actually managing to stay pretty calm, even during the acute injury phase. First, because it always feels like a small miracle to be able to lie down on the therapy table with legitimate pain, and then stand up a little while later with it having essentially vanished (!) -- but second, because of the sheer emotional comfort that lies in the knowledge that (for once in my life) I actually don’t have to worry about EVERY little thing, that ‘other people are taking care of’ some pieces of this puzzle. The three of them are all aware of ‘where I’m at’ physically, and are in communication as far as what they think is best for me, which is such a gift. Just the awareness of that support network provides me with a huge amount of reassurance -- AND additional motivation to ‘do my best for them’, after all the time and energy they’re investing in me. (The first time she dry-needled the injured area, the PT bade me farewell after the session with the admonishment, “Don’t f*ck up my good work.”)

Unrelated: one other thing I’ve found useful for recovery purposes has been my new Garmin watch (Fenix 5S). It’s definitely not a hundred percent accurate -- it’s very much an endurance watch and thus has absolutely no idea how to interpret regular CrossFit most of the time, so it occasionally tells me my weekly training load is ‘light’ or that my performance condition is ‘peaking’ when that is BLATANTLY FALSE -- but in terms of things like heart rate, daily stress level, and sleep quality, it’s fascinating to see numerical data that backs up my own internal gauges, and it’s admittedly also been pretty helpful nutritionally in terms of calorie burn estimates (I’m getting to that!). And although it’s apt to underestimate my effort output at times, there are other times when it keeps me honest; on one memorable occasion, my coach sent me a new month’s worth of programming, and I saw that my long Saturday metcons had been dropped in favor of more movements that were labeled as ‘for quality’ or ‘not for time’. This is the sort of stuff I tend to find ‘boring’, and I groaned internally as I made a note to ask her why she’d done that. However, before we even had a chance to discuss it, I completed my first Friday session on the new plan (over 60 straight minutes of biking, rowing, wallballs, lunges, running, and air squats, if you’re curious!) -- and as soon as I clicked my stopwatch off, Garmin popped up with a cheery little note: “Recovery Time 45 Hours / Easy Effort Recommended.”

Well then. As usual -- it seems Coach knows what she’s doing!

Awesome support crew and techie gadgets aside, a few other essential recovery things: -- compression socks or calf sleeves for the 24 hours following a long run -- supplements: vitamin D, krill oil, zinc/magnesium/B6, probiotics, vitamin C -- a consistent 9-9:30pm bedtime -- Epsom salt baths after the heaviest leg days -- tart cherry juice in my workout shake (helps reduce inflammation) -- and doing my best to NEVER be in a calorie deficit (more on this below).

Which brings me to...

Nutritionally / Fueling

One enormous and unexpected side benefit of this whole process is that I’ve had to become much more flexible and forgiving with regard to food. (This is something that definitely needed to happen, but I just couldn’t really foresee exactly how I was going to get there!) I’ve been following Renaissance Periodization for 18 months now (cut #1, short maintenance, cut #2, long maintenance, third/SHORT cut, now currently on maintenance again), and it has done phenomenal things for me (which is why I’ve stuck to it so rigidly until now); however, the origins of the program lie in weightlifting and strength training. To their credit, RP has put forth a lot of effort recently to try to tailor their approach to make it work for endurance training, and I definitely found their tools to be a pretty useful starting point in terms of calculating carb recommendations for long run days -- but I also learned that the math could really only carry me so far. A standalone long run is one thing, but it gets trickier when I’ve got (for example) a day with two training sessions, or a workout that’s maybe only an hour long but is almost entirely composed of sprints, or one of those super long Fridays where my ‘metcon’ is 60-100 minutes of work at “70% effort”. The bottom line is, at some point, you just have to take the toolbox you’ve got, start experimenting, and figure out what works for your body.

I’ve said before that I think one of the official RP hashtags should be #alwayslearning, and this training cycle has been no exception! While I obviously knew I would need more carbs/calories on long run days, I did NOT expect for the caloric demand to increase ACROSS THE BOARD as much as it did. It didn’t present as traditional ‘hunger’, so I didn’t recognize the ‘deficit dynamic’ at first -- but after a couple of great weeks initially, my performance and general well-being started to fall off around the 4-week mark. I wasn’t sleeping well, was feeling generally moody and anxious, and my long run paces were significantly slower than they had been up until that point. I also knew the scale had been running rather low, in the 138s-139s. However, none of this by itself was THAT far out of the range of ‘normal’, so it took me a week or two to put it all together. The larger picture didn’t fully click until, independently of one another, two separate CrossFit coaches (both of whom I’d only known for a month!) asked me if I had lost weight. That finally prompted me to look back at my daily scale trends, and I realized that my ‘maintenance’ was not actually maintenance; I’d slowly lost about two pounds over the course of the first month of endurance training.

Now, while two pounds is obviously not a tremendous amount of weight, this was still a super important phenomenon to identify and address, because in my case, it would NOT be beneficial for me to get any smaller right now. From a general health and performance standpoint, I’m already right where I need to be (my DEXA scan in July measured me at 17% body fat), which means that losing weight would fly directly in the face of ALL my goals: not just day-to-day performance and recovery, but also muscle retention. Muscle is a heavy and metabolically demanding tissue, so the body doesn’t want to hang onto more of it than it truly NEEDS -- so it’s one of the first things to go during heavy endurance training (ever checked out the physique of a Kenyan marathoner?). Since my primary goal is to preserve CrossFit fitness and performance, the last thing I want to do is sacrifice my hard-earned muscle on the altar of marathon training.

Another SUPER important facet to all of this is hormonal health -- which, unfortunately, seems to be one of those things to which I’m more sensitive than some other women. During the past 18 months of intermittent cutting, my body has shown me repeatedly that it haaaaaates being in an energy deficit (and that it will respond to this by promptly grinding my reproductive cycle to a halt for MONTHS). And while I don’t necessarily love everything about the monthly cycle, it’s an inescapable fact that estrogen is one of the best defenses I have against all this repetitive pounding on my feet. As I mentioned, I already have a history of two prior metatarsal stress fractures, both sustained during marathon training -- therefore, I absolutely need my biochemistry to hang in there this time around!

At any rate, in hindsight, I’ve been playing this RP game long enough now that I felt pretty stupid for not recognizing the ‘deficit phenomenon’ sooner. Once the light bulb came on, I started increasing calories, mostly carbs (amid a lot of jokes about my need for ‘supplemental frozen yogurt’); this immediately made performance feel much better and got my run paces back to the range where they needed to be. I’ve learned that 200g carbs seems to be the absolute minimum on a training day (and on most days it’s significantly more!), and that even on rest days I need a few more carbs (for recovery purposes) than my templates officially prescribe. However, it eventually turned out that in order to truly stabilize my weight (and to stop waking up hungry at two o’clock in the morning!), I ultimately had to slightly increase my training day fats as well. As we got deeper into the training plan and my sessions got longer, I also had to tweak my pre- and intra-workout strategies to figure out how best to fuel for a longer time duration (it’s not unusual nowadays for my Friday gym workouts to take over three hours -- meaning my regular fruit juice and whey shake alone simply isn’t sufficient) and/or what types of things I prefer to carry and consume while I’m out running. (On the plus side, my iron gut serves me well here; many runners suffer GI distress related to intra-workout nutrition, but it turns out there’s not a whole lot that I can’t tolerate!)

I’m definitely still tweaking and refining -- it (unfortunately!) isn’t as easy as just stuffing my face round the clock, because GAINING weight right now obviously wouldn’t be ideal either -- but I’m learning a ton, and, equally important, am also learning how to relax a little. My modus operandi for just about everything in life is that I tend to dive in at 120% enthusiasm, then have to slowly work my way back to a place of more moderation, and RP has been no exception. But this endurance training cycle has really forced me to try some different things as well as be a bit less rigid in general -- i.e. more willing to eat ‘combination’ foods (that don’t fall squarely into one macro category), and even to dine out in restaurants once a week or so. (Exhibit A: the best free meal I’ve had recently was a fried green tomato biscuit from Rise, when I did my long ten-mile run on a Sunday morning and then met up with two other runner friends for breakfast. LOOK AT THAT HEALTHY BALANCED RP MAINTENANCE LIFE. :)) Additionally, the necessity of (on many Sundays) fitting a homemade high-carb meal in between an early-AM long run and a full day of work means I’ve also learned how to make certain things in such a way that I actually enjoy them just as much as (or even more than!) the restaurant versions. For example, Aldi’s frozen sushi is surprisingly awesome, a home-assembled burrito bowl is totally on par with Chipotle, and (for me) a flatbread pizza in the toaster oven really does satisfy a pizza craving. I’m reaching the point where (MOST) food just isn’t really that exciting anymore -- which is actually a pretty great (mentally healthy) place to be.

Unintentional weight loss is one of those things that sounds like a #firstworldproblem to a lot of people -- and in another scenario, I can see how it could be! -- but honestly, I’m grateful to have experienced this ‘problem’, because the necessity of tackling it has been a pretty big eye-opener. This whole process has required a new level of intuition -- less straightforward following of a numerical macro chart, and more paying attention to my body’s physical, mental, and emotional cues. If I’m feeling ridiculously tired and depleted after a long workout (even if I don’t feel obviously ‘hungry’), or if I’m noticing that my hand ‘wants’ to flash out and grab the frozen yogurt when I open the freezer, then I probably need more carbs. If I wake up hungry at 2:00am, I probably didn’t eat enough fat that day. And, when eating foods I didn’t ‘plan’ for, it’s been validating to see that what often feels to me like a ‘crackout’ is usually just my body trying to maintain homeostasis. During the first few weeks of trying to sort through all this ‘data’, there were several occasions where I ate a larger-than-normal amount of something (usually the better part of a pint of frozen yogurt...) that I didn’t necessarily ‘plan’ to have. Each time, I fretted guiltily for a few minutes -- then did the actual macro/calorie math in the context of that morning’s workout and realized that my body had done EXACTLY what it was supposed to do, almost to the point of being eerie (as in, I worked for X minutes longer than last week, and today’s calories worked out to be X amount higher than last week -- without any intentional effort on my part to make it so. Biology is pretty neat). On some level, I do still ‘expect’ myself to self-sabotage -- and maybe always will expect that to some degree -- but these past couple months have reinforced to me yet again that my body truly does ‘know what it needs’ most of the time, and that I can actually ‘trust myself’ on a gut level a lot more than I tend to believe I can on a cerebral level.

What’s Next

We’re not quite tapering yet, but getting close. Tomorrow is my peak-length metcon -- by my reckoning, that portion alone is going to take about 95-100 minutes (!). But after tomorrow, Fridays will get somewhat shorter; the metcon portion will probably only take 20-30 minutes or so for the remainder of this cycle (and I’m laughing out loud at the fact that that genuinely sounds like a SHORT metcon to me now!). My long runs on Sundays will continue to build for another 3-4 weeks; the programming is written in ‘minutes’, not miles, and we lost some time because of the foot injury, but my rough calculations would suggest that I’ll make it to about 14-15 miles (on October 21st) before the two-week taper. (Which, yeah, is a bit shorter than ideal, but as I said above -- better 15 and healthy than 20 and broken.)

November 4th is the big day. I’m so, so ready to be done with this training, yet (I’ll admit) am also getting something of a ‘second wind’ mentally now that the end is finally in sight. And while I have no plans to ever (EVER) do another marathon after this one, I’m also not so jaded that I can’t recognize how very grateful I’ll be, come race morning, for all the blood, tears, and sweat (SO MUCH SWEAT) that I’m putting in right now.

In 38 days (38 days!), this will all be worth it.

#marathon #training #running #goals #fitness #crossfit #progress #RP #RPstrength #renaissanceperiodization

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