20-mile and tapper time

I did my 20-mile run Oct. 15. I'll be honest - it wasn't great and the last mile SUCKED. That makes me pretty wary of the 26.2. Maybe that was just a bad run?

I hope so. Either way, I was STOKED when it was done. Here's a pic.

It was so nice to be done. That is, until two days later when I was extremely stiff. I took it really easy all last week because of it. I'm hoping to get back to my full workouts this week. The race is a week from Saturday, after all.

Now it's time to taper. Last week (today is Oct. 24) I did one run.

I have to do 3, 3 and 8 miles this week.

I. ran. 16. friggin. miles.

Ash was in my driveway at 4:30 a.m. and off we went. We drove over to the end of St. Simons Island and ran from the new park out two miles, then back two. Then onward out six and back six for 16. Now, it sucked ... because how could it not? 16 miles is a long friggin way. However, conditions were awesome. It was about 65 degrees. My body felt good. Three hours and 12 mins. Done.

I was so happy right here. And Ashley was being "artsy" with her side tilt shot. Haha!

One thing I didn't like was my new Camel back contraption. It bounces. To keep it from doing that, I have to hold it. The. Entire. Way.

I made it though. So pumped.

And then just 10 more and the marathon would be over. Oy.

Lions, tigers and bears

Oh my. Indeed.

Ash and I had some interesting encounters on our most recent training run. 10 miles on St. Simons Island Aug. 27. Along the way ... we found a VERY BIG snake. A cat. A bunny. And about 25 dead dragon flies. So bizarre. It was like a suicide cult.

The run, over all, was OK. I was kind of dragging. But we had an AWESOME breakfast after it. That made it better.

Running recipes

Undoubtedly one of the best things about running is the eating. I don't believe in going overboard on carbs but you obviously need more the day before a long run.

When it comes to the marathon distance, most people start taking in more carbs a couple of days before the event. Me, however, I'm just focusing on doing it the night before my long runs. Tomorrow, Aug. 20, we're running 12, which is almost a half marathon distance (one mile short). Oy.

On the bright side, though ... I'm eating PASTA tonight. I've found several great recipes on Runner's World that were designed by chefs who are also distance runners. Here are a couple I plan to try:

Bobby Flay and Deena Kastor's Marathon Fettuccine

8 plum tomatoes
4 tablespoons olive oil, divided
Salt and pepper

1 medium Spanish onion, peeled, halved and finely chopped
2 cloves garlic, thinly sliced
1/2 teaspoon red chile flakes
Salt and freshly ground black pepper to taste
3 tablespoons fresh basil, coarsely chopped
3/4 pound fresh fettuccine, cooked al dente
Fresh basil sprigs, for garnish

20 large shrimp, shelled and de-veined

Preheat broiler or grill pan over high heat. Brush all tomatoes with 2 tablespoons oil and season with salt and pepper. For broiler: Place on a sheet pan and place under the broiler until charred on all sides, turning several times with tongs. For grill pan: Place tomatoes on very hot pan and char on all sides, turning with tongs. Remove, let cool slightly and coarsely chop.
Heat one tablespoons oil in a large, high-sided saut?an over high heat. Add the onion and cook until soft (about three minutes). Add the garlic and chile flakes; cook for 30 seconds. Add the charred tomatoes and salt and pepper and cook until the tomatoes are soft and break down completely (about 25 minutes). Stir in basil. Add the cooked pasta and using tongs, stir to coat the pasta evenly. Set aside, but keep warm.

Heat the remaining one tablespoons of oil in a large nonstick saut?an over high heat until shimmering. Season shrimp with salt and pepper and saut?ntil lightly golden brown on both sides and just cooked through (one to two minutes per side).

Divide the pasta into large shallow bowls and top with five shrimp. Garnish with a sprigs. Serves four.
Calories 430 Fat: 17g (34%) Protein: 19g (17%) Carbs: 54g (49%)

Beef and Sun-dried Tomato Flatbread Pizza
1 1/2 cups warm water
1/2 teaspoon dry yeast
4 cups all purpose flour
1/2 teaspoon salt
2 tablespoons oil

Mix water and yeast and let stand 15 minutes. Gradually pour in 2 cups of the flour mixture and to incorporate. Mix for about 1 minute to form a sponge. Let stand, covered for at least an hour. Put sponge in the bowl of a mixer. Using the dough hook, add the salt and oil, then flour 1/2 cup at a time to form dough. Remove from bowl and knead until smooth and elastic. Place in a clean oiled bowl and let rise, slowly, about 2 1/2 hours. Divide dough into 4 balls, let rise again for 1/2 hour and roll out.

1 8-ounce beef tenderloin
1/2 cup olive oil
1 head garlic, skin removed and smashed

1 cup cooked white beans
2 cloves garlic, smashed
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon fresh thyme
Salt and freshly ground pepper

6 sundried tomatoes, in oil, drained and julienned
4 roasted shallots, sliced thin
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon honey

Marinate the beef in the olive oil and garlic four hours or overnight. Grill on both sides for three to four minutes for medium-rare. Let rest, then slice thinly. Puree beans, olive oil, garlic, lemon juice, and thyme in a food processor until smooth. Season with salt and pepper to taste. Mix together the tomatoes, shallots, olive oil, vinegar, and honey, and season with salt and pepper to taste. Divide pizza dough into quarters and roll into balls. Flatten each ball and gently press into a six-inch round, then place on the grill. Grill each side until golden (about two minutes). Spread each flatbread with a thin layer of white-bean puree, sliced beef, and tomato chutney. Serve immediately. Serves eight.
Calories: 450 Fat: 20 g (40%) Protein: 14 g (12%) Carbs: 54 g (48%)
Percentages are of total calories

Truckin

Yes, yes - Truckin .... along on the training. I'm in week 8 this week.

I did a four-miler at the gym. It was Shark Week this week so I watched a riveting program about that whilst running. It certainly made me glad that I'm not a swimmer.

This included my 5-minute warm-up and walking intervals (Galloway style).

I had to run my second four-miler Friday morning outside. It was hot but my body felt better than it did on the treadmill. I def. think the heat helps to loosen me up faster.

It certainly did Saturday morning when Ash and I ran 10 on SSI.

At the end of the run

Along the way, we decided to try something new (well new for me) Chia seeds. They're a super food that's supposed to give you energy (without the Gu-like side effects).

Here are some facts about them (courtesy of Natural News):

* Chia seeds are an ancient super food that has been used by the Mayans, Aztecs and Incas. In fact, Chia means "strength" in the language of the Mayans, and was considered running food because messengers could run all day with the help of these tiny seeds. Chia seeds were considered medicine and were actually prized more than gold due to their incredible health enhancing properties.

*Chia seeds are a complete source of protein. They actually have 2 times the protein of any other seed or grain.

*They are one of the best sources of fiber. They are fabulous colon cleansers and actually clear out the digestive tract so that you absorb more nutrients and eliminate waste more efficiently. It also prevents indigestion and heartburn without risk of harmful side effects.

*This is a super food for diabetics because they help stabilize blood sugar levels.

*Chia seeds are great for weight loss because they easily bulk up the food without changing the taste. Because the carbohydrates re released incredibly slow, it make people feel full. They also bulk up and cleanse the body of old "junk" so the body can detox and lose weight.

*As well as improving endurance and physical fitness, they also help keep the body hydrated and the electrolytes balanced, so they are the perfect foods for athletes.

*These tiny seeds have are packed with calcium, and they also contain boron which is a trace mineral that helps calcium get into your bones.

*This super seed is a seriously potent antioxidant; in fact, it has 3 times more antioxidant activity than blueberries. Not only does this help you to fight disease and defy age naturally, it also keeps the chia seeds from going off like other seeds such as flax.

*Chias have 3 more iron than spinach, which is needed to carry oxygen from the lungs into the muscles and organs.

*These little super food seeds have incredibly high levels of omega 3 and omega 6, both of which are essential for brain function, reversing depression, and overall health. Because of its high amount of good fat, it manages to survive and thrive without any chemical interference. The bugs never touch it and so it needs absolutely no pesticides.

The Galloway Method

OK so I am now entering new territory with my training. Up to this point, I was doing (pretty much) the exact same thing I'd been doing for months. That is, running three times a week with the mileage like this: 3, 3, 6.

Now I'm moving into a stage where I'm going to 8 and above. No more 6 mile long runs for me. Right now, it will be 4 miles, 4 miles then a long run (up to 20 miles) on Saturdays.

Eeek. It's scary and a bit exciting. I haven't done an eight mile run since I had a stress fracture in my foot two years ago.

I am also using the Galloway method for the long runs. That seems to be making a world of difference ... even in the short 6 miles. It's amazing. I feel so much more energized at the end. I definitely think this will make a big distance when it comes to the marathon.

So background on Jeff Galloway, he's a FAST marathoner, who's done tons of marathons. And won some. He has runners on a system (based on goal time) where you walk/run. The ratio is about pacing. How fast do you expect to run? Well first he asks, "How fast do you usually run?" For me, if I'm doing a short 5K I can run between 8 and 8:30 minute miles. If it's a longer run, it's closer to 9 minute miles.

But Galloway says that you should run long runs about 2 minutes slower than average. So we're looking at about an 11 minute mile. That way, we should use this to add in our walk breaks. Ashley and I have been doing a 10 minute mile for three minutes then walking for one minute.

Here's the ratios for TRAINING runs:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

There are several reasons to do this. A lot of people (my friend Erika included) hate the idea of ever walking during the race. But I just want to finish ... preferably without dying. So I am all about walking. I want to run most of the way, of course but I'm down with the walk.

Here are a few reasons that Galloway gives for walking:

• By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon.

• Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races.

• The mental benefit: breaking 26 miles into segments, which you know you can do ... Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile."

• The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not.

• Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.

Personal best 5K

So on Monday, July 4, I ran my best 5K race. I 've done the race (the Sunshine Festival on St. Simons Island) for the past two years. But this time, I finished in 26:40. Whoop whoop. Just add on 23 more miles and that will be my marathon. All done!

Me and 700 other runners (the guy in the bright green shirt won in 17 mins)

There I am!!

My favorite part of the race

YAY!

Also this weekend, Ash and I tried the Galloway Marathon Method. Quick backstory: Jeff Galloway is a super fast marathoner who has developed this run-walk system. It's different for everyone, but for me, I'd run three minutes and walk one. This keeps your muscles loose and lets you finish long distances with less fatigue (you wouldn't do it on your short 3-4 mile runs). Ashley and I did it for our five miler and it was ah-mazing. It went by super fast and we weren't tired at all. That's definitely something that we're going to be doing!