Notes on a Marathon

I'll try to give the run down with out making it too long and winded.  I originally signed up for this because I knew it would be a good challenge.  Not just running 26.2 miles, but this would be the first endurance event I had trained for as a single mom,  with the sole responsibilities of both a house, business and kids.  There would be no partner that could mow the lawn, run to Costco, do kids laundry, make sure they are fed and shuttle them around everyday, and then fit in training!

I saw PR's in all my runs this year (less stress maybe) starting with Wenatchee 10K (48 minutes , 7:52mm), Sunriver Half Marathon in ,1 hour 45 minutes ( 8 mm),  I found training to be so therapeutic, I actually enjoyed it.  After the half I called my friend Jason of SET coaching just to get an idea what a reasonable marathon time would be, based on those times.  He thought it would be possible to run an 8:30-8:50.   I set off with first a goal to finish, then if I was feeling well and injury free to finish under 3:55.

Between June and the race September 24th I planned to do the 1/2 in Sunriver, a 26 mile TT on my bike for Chelan Man, and again another Olympic distance TT at the beginning of September.  This was good for me to not just have running events.  So while I didn't train specifically for the time trials,  I knew I wanted to do well in those.  Two of my cross training days a week were cycling, long distances and intervals, another was weight training/plyometrics.  The running part of the training I kept to 3 specific runs a week (and near the end when I didn't do weights, a recovery run).  Tuesdays were speedwork (keep in mind this was a loose schedule, based on what worked with the kids.  The runs got done every week, but not always the day and time I wanted) in the spring my friends Joel and Martha founders of RunWenatchee, host track workouts on Tuesday nights at the High School.  They are brutal!  But I give a lot of credit to my faster times to these workouts!  Thursday was temp runs, these are hard for me too.  They were between 5-10 milers and I tried to keep the pace between 7:45-8:15.  Saturday was long slow run day!  The science behind training says to do your long runs 30-60 seconds slower than your goal time (these were enjoyable runs).  The online training plan I found called for 20 mile long runs,  so I did a 21 and a 22 mile, after the 22 I felt great and knew all would be fine.

That was training, on the nutrition side of things, I changed my diet in June from pescatarian to a more vegan plus fish diet (Iwa was and still is at least a twice a week part).  This really cleaned up my act.   I met Rick in July, he is quite experienced at endurance events, so he offered great advice on nutrition and hydration.  One of the things I did the month before the marathon to ensure I would be well hydrated was cut back my coffee intake to one americano a morning (GASP I know) and I cut out all alcohol (not that I was a big drinker,but the occasional evening glass of wine was out).  The days before I drank water and Gatorade ( I looked up to see what they'd have on course and trained off of that), ate lots of oatmeal and plain brown rice...yum.

Night before and day of marathon.  This may be too much information to any man reading this, but ladies I know you can appreciate this.  My damn period started the day before the marathon, so I googled marathon running and your period, found all kinds of great advice.  Rest assured if this happens to you, the marathon can still be done!  There were limited hydration/food stations along the course, so I decided to pack my own (my friends Steph and Jenn had all done this the previous year and recommended it), two 12oz water bottles on my fuel belt mixed lightly with powdered Gatorade to provide electrolytes, calories, and sugar.  And one pack of shot bloks.  My plan was to supplement with water at the stations.  At mile 19.5 Rick was waiting and I was able to toss off the belt.  This is where Jenn jumped in and ran the last 7 miles with me (so cool)!
I will say the hardest week of the whole training was the week before,the taper week, I was second guessing my training left and right.  This was also the first and only time I started to get nervous about finishing ahead of Lars girlfriend, yep she was running this particular marathon too, (ridiculous I know, but that's the competitive side of me ).  I do appreciate the little pep talk  that week.  He gave me his advice on how he ran that course, as well as assured me I was faster than his girlfriend,  why this mattered I don't know, because in the end I did it for me, and was proud of myself for this accomplishment!  Here are the results, 3hours 46 minutes (8:39 mm).
This was the plan I followed.
Now its back to running and biking for fitness and fun, and waiting for snow to skate ski!

Back at it!

Got back last week and have hit the ground running.  Between work, kids and fitting in a workout its been busy!  I've been meaning to put together a post on the marathon training before I forget, but I have a cold right now and can't think straight, so this is  a post on whats been going on.
Kauai and vacation with Lilo could not have been better.  We got in late Saturday night, and met Rick at Marymoor Park Sunday  to watch some friends cyclocross race.  It was great to see him, and catch up on the ride home.   Came home to an awesome surprise, my new cross bike built and ready to go, thanks R (so needless to say been having a great time riding it this last week)!  Great to see Luke again, goodness I missed him!  Although he stayed with Lars (and my parents the weekend I left, thanks guys), sounds like he had a lot of  unsupervised time hanging out, skating or watching movies, so getting back into chores at my house has been a little challenging for him, but by Friday he seemed to be back at it!
Celebrated my birthday with family one night and friends another, super fun times! 
Works going well, it finally picked up last week, so that makes me happy!   Here's a picture from our recent photo session with Mary that she didn't put on the sneak peak.

Hau'oli La Hanau

Today I am 34!  Spending it in my favorite place on earth, with one of my favorite people!  Can't think of anything better!  
I love that I am in my thirties, and this year in particular.  I feel calmer, content, and more confident than I have ever felt.    I am comfortable in my own skin, I know what I want and more important what I don't want.  I am able to embrace and appreciate all life has to offer!  I owe a LARGE part of this to my amazing family, friends and a new love in my life.  They've allowed and supported me in a year of soul searching, happy to say I have arrived!.

This was my birthday present to myself.  I started this with Mary four years ago, and look forward to it each year.

OK and I guess this should be noted.  As most of you know I spent 14 years sharing my  birthday with Lars.  Was really excited to have my own day again, but the reality is we will always share this day (just don't have to celebrate together).  So Happy Birthday Lars, hope this year brings the peace you 've been looking for.  In the meantime, Lilo's bringing you some Kauai coffee!

A Few Friends

Another great day!  Today the turtles graced us with their presence while we were swimming.  One actually came up on Lo's right side as we were swimming out to look at fish.  She was holding my hand and started pulling me down.  After her panic subsided I think she realized how cool that was! 
I may have made the mistake of feeding a one legged bird, he brought along  30 (or so) of his friends, then a few chickens.  Here's a couple of my favorites!

Living Aloha

I am in LOVE with this island.  Lo and I drove to the very end of the N Shore and beach hopped yesterday.  The drive to the very end took no more than an hour.  I've decided I could easily live in Hanalei!  We spent the most time on one of the most beautiful beaches I have ever been to (with the exception of my favorite beach on the Big Island) it was called Ha'ena, this whole side of the island was simply breathtaking!  I hesitate to put the picture up because it doesn't even begin to do it justice.

All along the Nshore there were surfboards along peoples driveways dedicated to Andy Irons

Aloha Kahiaku

Sunrise on the lanai



The view in the afternoon



Aloha

As always in Hawaii its come to that point where I don't brush my hair, don't wear makeup, and rarely get out of my bikini (only to change into a different one).  This is the life I was meant to live!

Aloha Nui Loa

These pictures are from our morning stroll.  Later this morning was spent as Lydgate Beach Park on the east shore.  Not quite as nice as the beach here, but very child friendly.  There were 2 man made ponds that made swimming safe.  After had to make a stop at Walmart (of all places) I forgot to pack goggles, and I swim with my eyes open, so after 2 days of ocean and pool swimming my eyes were burning.  Came back did some lap swim (with the new goggles) and now settling down both of us reading on the lanai!

She by the way is the BEST to vacation with!

Thanks Lilo...



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Sunrise and Coffee

The two go hand in hand.  I love a Hawaiian sunrise, and being that coffee is my business, it happens to be one of my favorite things!  Together on the lanai is perfection!

On a coffee side note, I get ask a lot what my favorite coffee's are.  The different types for me vary on different moods.  I do love single origin coffee's when I am home (and here in Kauai I am drinking 100% Kauai).  But I can recommend my favorite roasters and you can't really go wrong with any of their coffee's.

In no particular order here they are:
Intelligentsia (still have some at home from Chicago)
Caffe Vita (this is what I serve at the shop and they are Seattle based)
Stumptown (still have a small amount left from L's trip to Portland, but they now have a roaster  in Seattle)
Blue Star (great stuff from the Methow)

There you have it!  This is what I drink when I am not at work!

Po'ipu Beach Park

The Condo we are staying is along the path of Shipwreck Beach, the pictures from the previous post were from there (by the way, the condo we are staying at is gorgeous, love the complex, and would highly recommend it).  Later this morning Lo and I did  a short little walk to Po'ipu Beach Park, great swimming for kids there!

A girl after my own heart, she had the birds eating from her hand

Same thing happened to us last October in Maui...noone was there.   We had the pool to ourselves in the afternoon!

Morning Stroll

Lo and I had a nice breakfast on the lanai, and went for a morning stroll along the beach.  She was having a good time with the camera so I'll upload a few shots she got!  I'm sure there will be more later, but we are taking the point and shoot on the rest of our days outing!

Our friend again

Pretty good photo for a 9 year old (her subject matter could've been better!)

Kauai

Yep I am in Hawaii again, and yes it is the second time this year, but (Jack this is for you) I am on an island I have never been to before!  I lived on Oahu,  I spent over a decade vacationing in Maui each year, then gave the Big Island a go and by the second trip there that was my new favorite.  So back in May I entertained the idea of selling everything, packing the kids up and moving to Hawaii, but in order to keep myself from doing that I talked myself into booking a trip, so I could "explore my options"!  .......and well I love to vacation!
Here's a few shots from our first evening here.

14.5 years later...!

Can hardly believe it myself.  My boy, my cute, round, chubby, tow head is old enough to go to homecoming.....

Pre pictures...he was thrilled

Note: I need to learn to pin these things on.

Ok, I think she is the cutest thing ever!  And he, well a mighty fine young man!

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My sis wasn't going to take no about coming!  Thank you so much for going with us Du!

Luke's entourage!

Last Bit

More Photos

Things

I have lots to blog, and more pictures to add from the Oregon coast, but I am wiped, busy busy week!  Did manage to get  some great biking this week (and I am NOT talking the indoor spin class kind),  did intervals up No 2 Canyon Wednesday,  and a fabulous ride to Cashmere today.  While training for the marathon I cross trained with cycling, but to be back to going hard and doing longer distances, feels so right!
Ok enough there, what I wanted to share tonight is this link.  I cook a lot, and absolutely love making fresh, healthy, yummy foods.  Veggie Weggie has some great recipes and ideas!  Check it out!

Date Weekend

I just returned from 3 nights, 4 days on the Oregon Coast with that very special someone!  Home now with my little people all snug in their beds,  and sitting down to replay what an amazing weekend I just had.  Many times this weekend I found myself overcome with emotions, I  cannot believe how lucky I am.  This amazing man is wonderful, caring, attentive, funny...on and on.  He enjoys and likes my kids, and more importantly understands MY love and commitment to them.  Being a single mom,  having the kids 90% of the time, I didn't expect someone to fit so easily into our lives.  I am lucky indeed.  That being said, I appreciate his selflessness, to not mind sharing my time with my kids, but I also understand the importance of nurturing this new relationship and taking time out for "us".   He was such a trooper last weekend wanting to come up and support me in the marathon with my friends and family, and in a couple weeks Logan and I are going on vacation, so this weekend was our time, it was so special.  I can't help but be thankful and embrace these new wonderful feelings!

 Rick and I each took our camera's (his is more fancy than mine), so I'll put a few pics up now from my memory card and get his later!

Maddie

A man's best friend

Maddie's 10 years old, and the beach brought the puppy out in her!