Post 100k WC 2009 in Belgium. 4th place, team gold.
After Hardrock pacing, I switched gears and started focusing on my goal race for the early fall: the 2011 WC100k as a member of Team USA. My training started off well and I was feeling fast and strong, focused and like my training was progressing in a promising manner. One of my first big long runs on the road was a 5:07 effort for 42 very hilly miles from San Francisco to Fairfax to Stinson Beach. It was suppose to be a 4 hr effort but when I mapped out the route, I missed that google maps had sent me down a little known or possibly non-existent trail from Bolinas Fairfax road and I proceeded down the road that I was familiar with. After that run, I decided that it would be the only 5 hr effort I would do before the 100k. More than one might tax my body too much and I felt that I wanted to heed the lessons from Mad City 100k earlier in the year: that less is more.
I recovered well from that effort and a week later pounded out a solid effort at the SF Marathon with Nathan. I was very pleased with a 2:53 on that marathon course without any taper to speak of and the long run the week before. I took my normal day off on the following Monday and was back to training Tuesday with a good track workout in which I felt very strong. Wednesday I did a solid double workout day for a total of 20 miles. Thursday I hit a wall. I am not sure if it was a mental or physical one, probably a bit of both. I had moved my 4hr long run from Sunday to Thursday because I was heading out of town for the OR show on Friday and couldn't be sure I would have the time to do an effort like that while in Salt Lake. I doubted it. So in the wee hours of Thursday morning (I started running at 4:30am), I headed out with the intention of getting in my 4 hrs. It was raining, cold, windy and foggy. My body was feeling fatigued from the marathon on Sunday and my mind was saying, "I am just not that into this". I decided that physically and mentally, it was better to NOT push through so close to the marathon and did a modified route, covering 22 miles for the day. I finished up the week strong, including the hardest 15 minutes of my life at the Uphill Challenge, followed by a fantastic double day with friends on the trails in SLC. I ran 108 miles, despite no "long" runs and was satisfied.
Pre-100k training with Bestest Everest in 2009. 40 miles in 4:42.
Last week, I put in solid effort after solid effort (with plenty of recovery efforts in there too). I had a good track workout on Tuesday (400, 800, 400, 800, 400, 800, 400, 800. All repeats 1:17-1:19, 2:40-2:43) and ran doubles everyday. By Thursday morning, I could tell that I was feeling off. Not physically, just mentally. I was feeling down in the dumps. I was feeling unmotivated. I was feeling grumpy. I think the weather was just weighing on me and couldn't talk myself out of the negative space I was occupying. So on Thursday afternoon, I did something drastic. I just drove and drove until I found the sun and then ran on trails until I was tired, a bit sunburned and uplifted by a few hours in the sun. It meant 25 miles for the day, but unlike what my training plan called for. I didn't care. I needed to be happier above all else. I needed to crawl out of the doldrums. Friday morning, Nathan and I chased the sun again, this time on Mt. Tam above the fog. I was feeling more uplifted, more like me. I had my long run planned for Saturday and Nathan and I made a plan for meeting up in Tennessee Valley after I did a 42 mile road loop (the Paradise loop+ more from the city). I set off in the wind, cold and fog but couldn't get my mind into the effort in from of me. By mile 7, I was texting Nathan that I just wasn't into the run. I decided to have him pick me up at mile 11.5 and I would run with him on Mt. Tam for a couple of hours. I managed 4 hours for the day with 2.5 hours of that in the glorious sun on Mt. Tam but the workout was not the confidence booster I wanted or needed. I still remember back to my last Worlds in 2009 where I had a fantastic 40 mile run which Jonathan joined me for the second half of. I had not yet had a fantastic indicator workout on this cycle. Instead, I was just worrying that I had overcooked myself somehow. I ran on the trails again Sunday and gave myself a break from the road. I just ran and enjoyed myself again instead of worrying about the miles, splits and what this meant for my race. I covered 110 miles for the week, again with no real "long run" and 4 days of pure trail.
I went into this week determined to have quality workouts. I decided that it wasn't a matter of hoping for a good workout or week, I would simply decide it to be so and it would be. And in the two workouts thus far this week, it is abundantly clear that I am ready. Tuesday I headed to the track and focused on hammering out my relatively light workout of 5x400 repeats with 200 recovery. I smashed the workout, finishing my last three repeats in 74, 73 and 70. I pushed myself and found, much like I did during the Uphill Challenge, that I had yet another gear. I finished the last workout and received applause from a few onlookers. One came over to me and said that he has seen me working out at the track and that I really inspire him with my hardwork. It was a really nice compliment and I appreciated that someone took the time to say it. I warmed down with Nathan and was very stoked to have run a 70. I don't think I have run a 70 yet this year and I am encouraged by the thought of getting faster at the track.
This morning, I planned to do my long run as we have fun trail plans for the weekend. I didn't want to miss out on a good road effort, even though I was worried about my ability to motivate myself to hit another 4-ish hr road effort. I decided to run 50k and see what I could do comfortably hard.
Before I headed out this morning, I read an interesting article entitled "You Become What Your Pretend to Be". It really resounded with me. It was exactly what I needed. Last Saturday, I did a lot of negative self talk and talked myself out of my workout. I was determined not to do that today. Instead, I would simply pretend and therefore make it so. So I pretended:
that I was strong
that I was fast
that I was motivated
that I was worthy of a gold medal
that I was ready
that I was inspired
that I could do anything
And from the start, the workout was completely different. I ran comfortably but felt a levity about the journey ahead. Instead of worrying how the workout would go, I simply told myself it would be a good one. By the time I reached the other side of the Golden Gate bridge, I was dripping with sweat and beaming with pride (mind you it is only mile 7 at this point). I knew I was going to have a breakthrough workout. I knew I would never have doubts. I knew that I would run strong and fast and push it harder with each passing mile. And it was so.
I ran out to the end of the bike path in Mill Valley and turned around, laughing at the headwind that seemed to blow in both directions. I was 13.5+ miles into the run in 1:29. I popped a gel and headed back towards the bridge. At this point, I decided that I would push the remaining miles despite knowing that all of the bigger hills lay before me. I wanted to get to mile 20 steadily and then do a fast finish. I hit the 20 mile mark in 2:14 and pressed across the Golden Gate bridge with a smile on my face. Making it back across the bridge is such a nice feeling. I feel almost home, even though when I got across I took a right turn and headed away from home. I was determined to hit a sub 3 for my marathon split despite miles 22-26 being very hilly and partially on trail through Land's End including a sand ladder. I made it through Land's End and sprinted down the hill towards the beach hitting the marathon in 2:55:44. I realized that I was what I had started out pretending to be. I cannot remember the moment when I crossed from "fake it til you make it" into this being the reality of things. I was LOVING the run. I felt strong and fast and inspired. I just felt good. My body felt alive even though I was running really hard.
The final 4.5 ish miles home were no easy task. It is uphill all the way from the beach but I was determined not to relent on the pace and zig zagged my way up the park, up each hill and sandy bit of trail. The miles ticked away and I approached the final giant hill up to my house. I pushed up it, grunting, sweat flying everywhere. I wouldn't go easy on myself even though I was nearly home. I pushed up and over the top and sprinted down my block and beyond my house. I simply couldn't finish my run .01 short of a perfect 50k. I didn't have to go far and I dramatically hit stop on my watch 3:29:13. 6:44 min/mile for a 50k. Wow. That felt good.
As the article mentioned, "our attitudes influence our behavior" as well as "our behavior influences our attitudes". On this run, I definitely found this to be true. I started off the run with a positive, even if just pretending or slightly uncertain, attitude and it made my behavior positive as well. Because I felt positive, happy and hopeful about the run, my running was comfortable, strong and inspired. Then, because my run was going well, my attitude continually got more positive and inspired. By the end, I am sure I looked like a crazy person running 6:40s through the park with a wild grin on my face. I became what I pretended to be. It was the breakthrough I was hoping for and it shows me that come race day there will be no pretending. There will just be a goofy grin and joyful running as I count off loops in a small town in the Netherlands.