Adrienne Langelier Racing

Is it time for Seattle yet!?

Unfortunately not, as I still have 3 weeks to go before racing in 55-60ish temps in the Pacific Northwest. Something to look forward to, even if I am a cold-weather wuss! Maybe it's the gradual mileage increase, but I can feel the heat and humidity setting in. Some may complain about the conditions; but my objective is to accept it as it is-if I hydrate properly-this can make for some good training (and a slight sense of toughness!).

I put in about 47 miles this week, on several different surfaces: road, track, treadmill, and a workout on the Oak Ridge High football field. The first three of course are staples, and the football field provided a sunny and slightly steamy novelty. Wednesday night I did a Kenyan- style workout (hence my FB post) consisting of diagonally running at a near-sprint across the football field and jogging the sidelines. The idea was not mileage or time but running relaxed, fast, and in good form. The grass provided some extra cushioning as well. While this turned out to not be the easiest thing I've ever done, it was kind of fun to just run around for a while (and put the football players running sprints to shame in the process;)). I finished Wednesday's training drenched with about 10 miles total for the day.

Yesterday was long run Saturday. I met Bill and Melissa for a planned 18. PowerBar hydration in hand we ran a nice easy loop then dropped off Melissa for work (can you drop someone off on foot??) before starting the second loop. Despite the heat, this workout went pretty well, with a 3-mile descent to about a 6:50 pace in a run that otherwise averaged about a 7:50 pace. It felt powerful to be able to take up the pace by a minute at the end of some solid mileage. We underestimated the route a bit, and I ended coming in at about 19.25 miles for the morning. When all said and done, my quads were quite tired! I realized when I took in my Recovery fluids that I had gone in excess of 8 miles without taking in any additional fuel. I only took in 2 gels during a two and a half hour run. I think I have a good pre-and post run nutrition plan established for the time being, however, I need to add a little more during the run. I guess I'm not very "fuel efficient".

Mentally, putting in almost 20 miles makes me feel increasingly ready to take on the marathon. I have one more week of harder training before beginning my taper. The express marathon training program continues on!

That is the term I was using yesterday to describe my RNR Seattle training. The race is about 5 weeks out as of today. Each week the long run extends by 2 miles; and I continue to feel strong on these. I have gone from 8 to 16 within the past month. My mileage is nothing like it was when I was training for Boston; being more conservative and all around "safer". This includes a couple days in the pool along with the road and track. I have limited time to work with, so each week has a unique purpose before taper.

This event is going to be more of a "wild card" than I am used to, at this point I'm not exactly sure where and what to target timewise. I know my fitness is substantial and there's an element of mystery in this race I find almost exciting-this is new for me, as I generally like predictability. Just ask TrainingPeaks! It's going to be cool as it all unfolds and a plan begins to develop.

Since the late fall/early winter, I have about seven 20 milers in the bank. I felt the benefits of these yesterday as I hit the Flintridge Hills and the winding slopes of Alden Bridge for 16 miles at a 7:44 average. Just because, I hit the last mile in about 6:45-6:50 and finished alongside the Super Sue 5k (which was a great, emotional event for a great fellow runner). Buildup continues next weekend with 18 miles before the peak at 20ish miles-lots of work in a short time! I think not having all the distance on my legs will be advantageous and leave my legs fresher. Other things I need to do is continue to rest and recover accordingly-core, weights, massage, diet, etc.

At any rate, it's a rest day after a busy Saturday training and watching events. Besides Super Sue, my dog and I tagged along for the highly entertaining El Chupacabra night 10k as a spectator. Since Nicky is a chihuahua, I figured he'd make a good 'chupacabra' mascot. He was a big hit!

"OMG...you weren't joking!"....

This was the response from a fellow bridesmaid Saturday morning at a friends wedding as I gathered my things in order to put in a 14-miler. In preparation for Seattle, I needed to get in some road time before wedding-day duties were in full swing.

After a later-than-my-usual night after the rehearsal dinner, I gave the girls a warning that I may be up and about early the next day. While for the most part I don't live any differently than any other 27 year old woman, I realize when taken out of my "bubble", that sometimes that I do live a little differently-but hey, that makes me well, me!

After quietly slipping out the door at 7:30 on Saturday morning, the run through Beaumont started out fairly rough-I could not find a shoulder or quiet street near the hotel. I am rather spoiled in The Woodlands. This was quickly remedied as I found a great park on a marsh, which turned out to be the reception site as well. Also included here were horse pastures, a bird sanctuary, and botanical gardens. To top it off, I felt strong and a more like I did while training for Boston (pre-injury, that is), coming in at 14.2 in 1:50 in 7:45 average.

I took a couple PowerBar Gels on the way and took in recovery fluids immediately afterward. I came back to the hotel clear-headed and ready to help. I was met with more laughs for my actions as I told everyone that I ran through the garden where the reception was to be held hours later (they don't know what they're missing:)) and traded the running shoes for a pair of platform heels, a dress and flowers.

As for the wedding itself, it was simple yet beautiful, enjoyable, and came together nicely. I love experiencing milestones with others and helping them out when needed. I was definitely tired come later that night, but it was definitely worth the full day. Congrats to the bride and groom!

Recovery nutrition after workouts is something that for many athletes, myself especially, find confusing. How much do we take in? When? What products or foods work for me?

I was the type to switch around or use "whatever available", (or if available at all) after long runs and track workouts. Also, I was guilty of waiting too long after finishing or eating something that was not readily available for my spent muscles. I tried some things that seemed helpful, a banana and a skinny or soy latte (which I will likely retain when it gets cold again on occasion), yogurt, straight protein shakes, or a full meal. While all of these is better than none, the trick is to find what works with the individuals body at the right time (usually within 30-45 mins after workout is critical to replenish glycogen).

After playing around a bit, I found PowerBar Recovery to work well for me, typically immediately afterward. As a sponsored athlete by PowerBar, I am fortunate to have easy access to this mixture of greater carbs to protein and lower sugars (note what works for one may not work for another necessarily) After returning from injury, I take my recovery nutrition much more seriously and can tell a difference the next day after taking in liquid nutrition afterward, in feeling less sore and ready to go for my next session. It took a while for me to put this principle into practice, but the next workout is set up by what you do after your current one.

Although recovery is just one piece in my continuous "self-improvement" project as a runner, I'm glad I have found some things that work for me-there's a lot of work left to do!

Training was good this weekend, but it seemed it was only a small part of it. Other events included watching and helping (a little) at the CB&I Triathlon in The Woodlands, supplying my sport psychology materials at Tri On The Run-where I will serve as the Fitness Center's consultant, hanging out in midtown coffee shops, a good church service and a book club meeting at a friend's. To top it off I decided to run the Sunday Night 5k, while not a competitive event, I used it as a little test for my leg turnover and lactate threshold a bit.

Early Saturday morning I put in a little shy of 12 miles at a 7:59 average if I count my cooldown mile. The end of my run coincided with the triathlon and I cheered the athletes on as I jogged around. Good run, fun morning-despite the crazy humidity. Before church I put in a recovery aqua jogging session at 24 Hour of 35 minutes. A little monotonous, but if it keeps me healthy, so be it.

My 5k came after a restful afternoon and I ran with a group of TWRC regulars. I was not sure how I would do, my original plan was to go out and just choreograph 7 minute miles. I decided to go by feel and see what happened, but remain at a degree of comfort. Randy and I took off fast for the first .5-.75 mile, averaging a 5:15-5:45 pace. When I'm in top shape, I'm capable of holding that for a while, but I dialed it back to a 6:08 for the first mile. I still felt good, but slowed a bit more-blowing up or hurting myself was not in my interest-to 6:28 for the next mile and 6:32ish for the third. The last .15 registered in a 5:14 pace. Besides being hot, thirsty, and lacking some LT fitness, I felt good and was happy to get under 20:00 (19:56) in a harder but not crazy effort.

Total miles this weekend: 17, avg pace approximately 7:20 in all.

Tomorrow is a ladder aqua running session, likely first thing in the morning. All in all, a great weekend!

Run Happy!