Adrienne Langelier Racing: September 2011

Thursday, September 29, 2011

Fueling the Fall Training

Finding my nutritional sweet spot seems to be a consistent challenge for me. I am often playing with intake around longer workouts: how much to drink in the often oppressive Texas temps, what to eat before, during, and after long runs and workouts. While my nutrition sponsor Powerbar provides great general guidelines for endurance fueling, however, most endurance athletes have to find their own nutritional "sweet spot" for fueling their runs.

Finally,I think I have found a good base system to support my fall training; which has been mostly been mileage building in prep for Rock N Roll San Antonio. Those who regularly follow know I have been putting in more volume and miles during the week, for example, it's only Thursday and I have already gone in the double-digits twice before work (and loving it!). While this is a staple for many, it's new territory for me. Nutritionally, I have paid attention to making little changes to help me feel strong and recover quickly. Like the training cycle I'm currently working, I have found a simple approach to be best...I'm sensing a theme here....

Here's the 'bread and butter' of what seems to work best for me:

Note* this is simply what works for me for distances 10 miles or more or workouts lasting 80-90 minutes or more: take what you find useful for your own training and racing.

Daily:

Pharmaceutical-grade Iron tablet (an absolute must!), 2000-3000 mg fish oil, and PowerBar's High Intensity Beta Alanine supplement (that stuff is awesome, btw), 1-2 Tbsp. Flaxseed or Chia seed on breakfast cereal (rotate seed type monthly, put usually in oatmeal).

Pre-Run

The key for me is a balance of protein and carbs, as that keeps the blood sugars stable (and me happier) for longer.

Night before: Whole wheat pasta with red sauce-containing a small serving of lean meat and veggies. I find if I drink a serving or two of Ironman Perform with dinner/the night before, I tend to feel better overall on the run. It's mandatory for me to have good electrolyte levels going into workout.

Morning I'm actually able to take in food up to 30 minutes before running, which means more sleep:)...I have defected from my typical oatmeal on long run days to a bagel with reduced fat cream cheese and jam. It used to be peanut butter bagel, but found the high fat content of the nut butter made for an internal stationary object for the first half or the run-yuck! Step in a lighter spread, still with a little protein to slow the absorption of the carbohydrate. Oh yeah, gotta have that cup of coffee too!

During:

10 miles or under, it's just a scoop of Ironman Perform, mostly for the electrolytes. 10 miles or more, I take a gel, after the first 6 miles, then roughly after every 4 miles afterward. My latest flavor I train with is Kona Punch. At first I wasn't too crazy about it, but it's grown on me-definitely tastes summer-like. It also has no caffeine, a change I have made this season. I am experimenting training without caffeine on the run, then adding it back in on race day; hopefully boosting energy and focus. I take water every 10 minutes, I tend to sweat heavily so consistent hydration in training is key. I also have discovered that taking in enough calories and carbs on the run helps me recover for the next day.

After:

I immediately grab a pre-mixed bottle of Ironman Restore, stretch, and then take in something a little more substantial-often a banana and/or greek yogurt. And typically a Starbuck's coffee or my fave Hubbell and Hudson (mmm...)-depends on what coffee shop is near the route.

For the rest of the day, it's all about re-hydrating to flush all the 'junk' out from the previous session. I lose count of how many times I refill my bottle.

After long runs, of course I typically feel like chewing my arm off, so especially in the few hours afterward, I tend to try and give it what it wants, but keep it typically wholesome: fruit, protein powder, etc.

Anyhow, this is what has worked for my fall build. What works for you? I'm no nutritionist, but I advise everyone to play around before race day, log what works, and reproduce what makes you feel strongest.

For more info, here's PowerBar's endurance nutrition playbook: http://www.powerbar.com/playbooks/Running.aspx

Saturday, September 24, 2011

Check Your Ego at the Door

Warning: honest post ahead.

Below are some reflections from my past couple workouts this week, one being a progressive and the other my long run this morning. Actually as I prep for my upcoming races

I've known this about myself ever since I started running, but now it's time to accept the fact and move past it: I struggle with ego more than I'd like to admit, especially when it comes to running. While I absolutely love encouraging and supporting others out there, I'll admit I do ~~sometimes~~ like being the alpha dog. Historically, I was always "that one" in the training group who liked running in the front of the group, often pacing faster than I really should. It felt good to know I was #1; at least in my own head-and don't event think about passing me! Sure, it gave me some notoriety as I always hammered my workout and put emotion ahead of practicality and purpose. I ran fast at every chance I got simply because I could.

Fast forward to the here and now and that girl with her ego, while still present, is finally learning patience and how to apply the principles taught by my own and pretty much every other top coach out there today-Daniels, McMillan, Hudson, etc. Easy days easy, hard days hard, and most meaningful for me: know the purpose of every workout. Just because you can run X:XX pace on any given day doesn't mean that you should. Keep the fast for fast days, and even then-save a little something special for race day. Such an elegant and refreshingly simple revelation. I've known this for quite a while now, but am now becoming comfortable with myself and my abilities enough to practice that principle in my daily training.

There was a moment this morning where a couple group members caught up to me on my 14-miler. I likely was running in the high 7:00's and for their 10 miles and could feel the pace quicken substantially as I ran alongside them. I was Garmin-less, (just how I now like it) and was getting into rhythm when I inquired about the pacing- right at 7:00 or so. I responded with an "Um, no!, Y'all go right ahead!"- Actually it came out a little more crass, but that gets the point across. I was almost surprised at how my uber-competitive self was at total peace with staying with my own pace. Would it have benefited me in my current training cycle-absolutely not. I repeated that statement a couple times in my head and it made perfect sense. The schedule said comfortable 14, and so obeyed. Could I have locked step and kept up? Probably so. The old Adrienne would have likely ditched the plan in order to lead the group.

I listened to my inner sport psychologist today and didn't let ego get in the way. Wow, what I could have accomplished back then if I didn't get in my own way-but it's all part of the process of growing as a person/athlete.I'll admit though I couldn't help but feel a little proud of myself for staying well within and not letting a) being passed, and b) running a slower but more appropriate pace affect me. I finished this run a minute or so faster than last weekend and felt really strong throughout; averaging high 7:00's, my current comfort zone for medium-long runs.

Running the base mileage is starting to show its benefits as I ran with relative ease at half marathon goal pace and faster in a progression run Wednesday night. By running by feel I am feeling stronger when it counts. Whodathunk it? The coaches are on to something.:) It may be possible to run by feel and improve after all. And I'm finding it just may be the best way for me.

At least this week, I put in some solid training, minus the extra weight of ego. I will be turning 29 in just under two weeks, so perhaps I'm becoming a little older and wiser!

Trust your training. Enjoy the ride.

Monday, September 19, 2011

Treadmill Time Revisited

10 miles. That's what I had on the schedule for this morning. Hail hitting the window (or something loud at least) and hard rain-that's what I heard as I was waking up. Hmmm...what to do? I'm not opposed to running in the rain, but was I feeling up to it this morning?....Enter option #2: treadmill surfing ( yes-surfing, because it sounds cooler than other terms for this device) for this 'longish' distance.

If I ran outdoors, it would be dark for the majority of the run, plus I don't always enjoy feeling as if my feet weigh at least 5lbs a piece. If I ran on the treadmill, I risk some relative boredom and have to witness some meatheadism, but at least I'd be dry (from rainwater at least!) and get the distance in with little fuss. Plus, I do enjoy a good playlist indoors-basically the only time I listen to music while running.

While this statement is the 100% opinion of yours truly but running for stretches on the treadmill may have some mental benefit along with helping maintain fitness and reduce impact. I find it helps me establish a good rhythm-on easy or progressive efforts that is-and really be able to zero in on form. For example, today my shoulders and rhomboids actually got fatigued as I focused on running upright.

I think it also helps us learn to deal with boredom and learn patience for when running "drags", like those unfortunate parts of races or long runs where we may find ourselves in "no man's land". We've been there before and can think to ourselves "well, I did get through that treadmill run that day...".

Who knows if this will be the reader's experience, but if nothing else, I started my week with a 10.2 miler of fair quality and look forward to hitting the Waterway in the morning. Did I wuss out this morning and am just rationalizing away? Perhaps, but I got the miles in regardless!

Run Happy, whether it be stationary or forward :)

Friday, September 16, 2011

First Run: Brooks Ghost 4

Delivered from WA straight to my office!

Over the years me and my finicky legs and feet have approached trying new shoe models with a fair degree of skepticism. I've gone from exclusively neutral models to exclusively guidance and/or stability shoes ( post-injury shin splint nightmare) due to changing movement patterns.

At any rate, while I currently train in many of the current line Brooks Sports has put out; for some reason, I previously have refrained from running in any of the Ghost models. Until today....

I did not know just how much I would like the feel and ride of Brooks' latest edition of their neutral trainer. Not only is it a fairly attractive shoe, I found the fit immediately complimentary to my oddly-shaped feet. After successfully completing a solid mileage build over the summer, I feel like my legs and feet are strong enough to take the stability factor down a notch in the shoe rotation. The Ghost was a good choice since it still adds a slight element of stability for a neutral trainer-if nothing else, it provides some peace of mind.

Upon receiving them yesterday, I had to slip them on to see how they initially felt...wow, the perfect combo of cushion, via Brooks' unique DNA technology, arch support, and balanced feel. I was equally impressed with how the upper grabbed the foot and held it securely in place; as I'm the type who likes little to no give in a shoe. The also come in narrow, which is helpful since I have waterskis for feet!

This morning I laced them up for an easy 6-miler and my first impression of them was confirmed. Scary good. Super-comfortable and I felt no real difference in stability versus the Ravenna 2 I also run in. Usually sole features and tech are lost on me, but I could actually feel the unique flex grooves at work, making the shoe feel fast and responsive underfoot.At 9.3 oz, it's not the lightest neutral trainer on the market, but still feels relatively fast and is really flexible while in motion. Even the blister on last year's fracture site I've had for the past two weeks was virtually unnoticeable! I can't wait to take them out for my 14-miler tomorrow.

The Ghost 4 was definitely a nice surprise as far as a daily trainer goes. I did not expect to initially like them as much as I do. These will likely get the bulk of use in my current rotation (along with the Ravenna, Green Silence, Racer ST-5 and soon to be Pure Flow). For those looking for a cushy and stable neutral shoe with lots of protection for pounding out the daily miles, I rate these highly.

Friday, September 9, 2011

Rising Above

"And you said rise above, open your eyes up..." Reeve Carney & Bono lyrics

This morning I ran an easy 7 miles, just as I do most mornings and this time I went along on one of my favorite routes-an out and back where I run along the South Shore of Lake Woodlands twice. There is something I find really calming about watching the sun rise over the smooth water. I also was thankful for the relative safety from the local wildfires for the moment and thought about those less fortunate.

September 9th. Just like any other day, but it's not for me. One year ago today, I went out on an easy out and back, made it halfway through made a painful turn for home, and then SNAP! Broken foot, bruised spirit, and lingering doubts that I would be able to continue doing the sport I love. While I feel I managed the hardship fairly well, there were definite struggles and setbacks along the way. Today marks year since that happened, and today's run became a celebration of progress, of God's gift to me, of the will to overcome and grow and of rising above.

Slowly my spirit and foot healed-basically in that order. This time last year I could barely move-now I just completed a race and am in the process of a mileage build. Although I have done a great deal of the work already, I am putting this behind me and moving forward-this is all the process of being an athlete and balancing your health and life.

Running aside, rising above has been the theme of this whole week for me. Shortly after my race and lecture on Saturday, things got challenging. I received a call that my mother was ill and spent several days in the hospital this week. For somebody who's known for "having it together"-at least a lot of the time-I was left confused and felt like there was nothing I could do to help the situation. Sometimes things happen that are just out of our control and we are to simply accept them as they are and do the best we can while minding our own well-being. I do want to thank who offered thoughts and prayers through this-I am confident she will rise above as well.

It's not about getting 'over' challenging as much as simply working through or living with them; better yet, transcending them all together. Last weekend I found myself searching for the mental 'X' factor to carry me through my key races this upcoming season. I felt as if I needed something more to get me through those moments where I have to make the choice to press on or slow down; to rise above or to settle. I know I am the type who gains motivation by adversity. I know I love to honor and help others.

So, this season is dedicated to you, Mom. It's the least I can do.

This is the view of what greets me most mornings, the McMansions didn't make it in this pic!

Thursday, September 8, 2011

New Spring Race Addition

More evidence of just how blessed I am as an athlete....

I received an email today from my agent notifying me that I have been invited to run the Charlottesville Half Marathon this upcoming April. Of course I accepted and am thrilled to have the opportunity for several reasons-here's the short list:

This course is consistently ranked as one of the most scenic nicest race courses in the nation. Rumor has it I will be running past Monticello- yeah, Thomas Jefferson's house....
I love history-and to say there's lots of it in that region is an understatement.
Former training partner/current badass USAF RN Melissa P. (aka 'Sharkey') is now a VA local.
I'm always looking for the opportunity to race in climates that are, um, un-Houston-like!
I already love the vibe I get from the race director and may get the chance to ~~annoy~~ hang out with multiple Olympic Trialists who also run for Brooks.

A stretch of scenery that awaits me...

I will be just a month off of running The Woodlands, and my fitness may actually be right where it needs to be. Thank you in advance to Dr. Francesca Conte and the race committee and I look forward to racing and visiting Virginia.

Sunday, September 4, 2011

Purple Monkey x 3

There's a little race in Alvin, TX, just south of Houston, that I like to do as kind of a fall tune up of sorts. The RD and volunteers are always very nice and the race is well-organized. Historically I have done pretty well in this race, winning Overall Female twice before. Actually, this was my first 10k race ever and I snagged the course record in '09. After this year's foray I walk away feeling more like a 'seasoned runner'.

I missed last year's race due to injury, but yesterday I got my third win on Alvin's flat streets this weekend. This time around, my experience was a bit different than before...

First, I learned a bit about physiology and training cycles on this one. I had not raced since June's triathlon, and let's face it, running 3 miles off the bike is not a real good gauge of where I'm at speed-wise. Is I have regularly discussed in my blog, I am currently working on endurance and strength, increasing my weekly miles and doing a lot of easy runs. In fact, my training plan currently calls for just one progression run every other week (swapped out with a 10 miler on the flipside).

Got sharpness?...Sometimes, the cliche/excuse of "I haven't done any speedwork" does hold some water. With the exception of a handful of 1200's on the track at the beginning of the summer and some fartleks, I haven't done any really hard workouts since, well, last September. There really is some merit to the notion of training stimulus-not doing much with the fast-twitch fibers = not much fast twitch response! :)

Ok, long-winded introduction to the race today. Given that my core focus are my spring half marathons, this race was more for fun and to do a clinic afterward. Of course, me being me, I wanted to do well, running my usual sub-40 on the course. Here's the quick and dirty of the event:

Mile 1: Off to a quick start, but nothing crazy, go through first mile in about 6:10ish-goal of 6:20's. Weather is not too hot, and there is a slight wind.

Mile 2: On pace and trying to settle in. This is my first 10k in about 2 years, after all. I'm not sure where I am in the race, as the RRCA State 5k Championship was also in the mix. I realize that while it's not in the 90s, its still pretty hot out-eew.

Mile 3: Look at Garmin, and don't like what I'm seeing, pace is all over the place, from 6:22-6:50. Um, may need to re-evaluate plan....thinking, should I peel off for the 5k?? Of course not, I'm still going for the win! The other voice in my head said "Take your Garmin off, just run". This voice was stronger.

1st 5k: Starting to slip into a funk for not meeting my expectations, that's where inner sport psychologist intervened with a little help from Coach Bill telling me I've got this race. Thanks Bill! I saw Lenny Garcia, the race director at the turnaround as I approached, unlatched my "digital pace micromanagement device", handed it to Coach Garcia and kept on going. It was all about feel and doing the best effort I could after that. I immeditately felt more relaxed after doing so.

Mile 4: Starting to relax and run a guy down. I didn't know at the time, but I went from 3rd to 2nd overall. I'm trying to balance relaxing and pressing combined with a desire to just get this race over with. I was still shaking my head at my random yet momentum-changing decision to strip my wrist mid race, but glad I did, as the second loop proved more positive.

Mile 5: Self talk went something like this: "Accept where you're at, but win this thing!" I knew this was a considerably slow 10k effort for me, as I felt flat, not tired per se, but lacking in extra gears, but I could still get a 'W'. I hear the drumline for the second time and cruise in.

Mile 6-6.2: Tired and hot, I give it a final kick after dodging some walkers and getting water, see the clock and press to a 41:50 something. Still a respectable time,even reflective of no interval training for a loooong time. Find out I was 2nd OA. Nice, worth the up and down effort! All in all I'm pleased with the effort and win. If this is where I'm at from a base standpoint I just may be primed for a good 2012.

Bill found me shortly after finishing, and he discussed with me that I am where I should be, as we are carefully managing when I peak-i.e. The Woodlands Half. Upon reflection, I agree with him. I want to get strong, then get fast, when my body can better handle it. I guess this was one of my first true "workout races". First time for everything! I'm still a 10k fan, as it is probably my second-favorite distance to the half. I do feel as if I'm maturing as an athlete and gaining a better understanding of how peaking works, and how training for specific distances really has merit.

Plus the obvious-I'm healthy right now!

A great group came out to listen to me, of all people!

Now for the good stuff: I conducted a running clinic after the awards ceremony and was met by several rows of attendees; all asking great questions about training and "little things" to get an edge. There was a mix of young triathletes, adult runners, and the Alvin High School Cross and Track teams.Some were training for their first marathon or half marathon, and I love working with new runners! I was impressed especially with the track team's questions and they were very attentive for sitting in the sun on a Saturday morning. Hopefully my enthusiasm and passion for helping other athletes came through with this one. I expected to speak for just about 20-30 minutes in the Texas sun, and we went almost an hour.

One "first" moment was this: I was advertised as a Brooks and Powerbar-sponsored runner in the race flyer and as a result, one woman came up and asked to have her picture taken with me! This was kind of flattering and made me smile. In a weird way, it helped me put things in perpective that my worst days are still pretty good, and I am blessed with this talent and platform for a reason. I really enjoyed donating my time for this clinic and just hope at least a couple people found some "nuggets" to take home with them.

Thanks again are due to Coach Leonard Garcia and Brandi Orosco for having me for both the race and trusting me with your athletes afterward!

Run Happy

Thursday, September 1, 2011

From the Archives

Speedy and witty Brooks teammate Leah nominated me for a 7 Links post. In all honesty, I had to read the instructions more than once for this thing, but below is my understanding of it! Basically, I dug into my blog archives in certain categories and reposted to either be re-hashed or ignored (up to you guys!). But anyways, here is my version:

MOST FUN: One of the most random things I've ever done and just the look on Rebecca's face was worth it! Blueberry Chase 5k: Not Your Ordinary Weekend 5k.

MOST POPULAR: Based on 1000 (really?) pageviews, Recovery Reflections had the most traffic. Who knew marathon recovery was so interesting?!

MOST PAINFUL: Ummm... Yeah, difficult experience but proud of how I managed it.

MOST HELPFUL: Definitely one I didn't write: Interview with Jarrett Smilie.

SURPRISE SUCCESS: This racing experience was definitely unprecedented and surprising. Although nowhere close to PR land, I call this one a good experience. What the difference 10 hours makes. Race Day Saturday: A Double Race Race Report.

NOT ENOUGH ATTENTION: Even though it got plenty, The Little Event that Could, simply because these athletes deserve so much more.

MOST PROUD: 2010 Aramco Houston Half Marathon. A picture is worth a thousand words. To the R of Shalane Flanagan, is somebody familiar. Ran my Half Marathon PR amongst the best at the USATF Championships. Cracked the Top 30. Good day.

So there we have it, or at least my best attempt. Hope y'all enjoyed it.

Run Happy!

Adrienne Langelier Racing