Week 3 Training

Feb 1
Posted by Cami Ostman Filed in 2013 Challenge, Advice, Training

Week 3 of my year-long marathon training to knock an hour off my average marathon time (which my pal, Brandon Nobach has calculated as 5:30:49)!

Before I get to what my training looked like this week, let me just say a word about the value of support and accountability. Last Saturday I was scheduled to run 8 miles for my long run, but when I woke up in the morning I could already hear the rain pounding on my roof. And at 9am, it was still coming down–hard. I knew I had to run, because I’d already blogged about it, already said I WOULD do 8 miles (accountability), but every part of me did not want to venture outside into the muck. At some point, mid-morning, I posted this on Facebook: “How long should I wait for the rain to abate before just going out for my run? Is there a window in the near future? What say you weather prognosticators?”

I received 33 comments, most of them to the effect of Molly’s encouragement to, “Go for it Cami! It wasn’t too bad out there and not super cold!! Get it done, then you can really enjoy the rest of your day. I don’t like having that monkey on my back all day.” Several people, in fact, said that they had already gotten out for their runs. How could I stay inside with everyone shouting, “Go run!” and setting such a good example for me? And so I did!

You cannot measure the value of 1.) telling a whole bunch of people who may ask you about your progress what you intend to do and 2.) asking for support when you’re wavering about whether or not to proceed with your stated goals. Thanks all!

 

 

This week’s training schedule was:

Sunday: Day off.

Monday: Speed work. Warm up and then 25 minutes of intervals–1 minute hard, one minute easy–at the track.

Tuesday: Off.

Wednesday: Pace work. After 2.5 miles of slow warm up, I ran 4 one-mile repeats with one minute of rest between each. The goal was to hit 9:30 for each mile. Mile 1 was 9:34; mile 2 was 9:46; mile 3 was 9:46; and mile 4 was 9:54. Obviously I didn’t reach my time goal, so I plan to repeat this workout next Wednesday to see if I can hit it then. This week I felt heavy (although my actual weight is down a little bit). In fact, I wouldn’t have even finished the last mile of this workout if Carol Frazey hadn’t run it with me, pushing me to complete it and to relax into my pace. I’m not sure why it was so hard, but there’s always another chance!

Thursday: Two slow miles with Bill and Fuji.

Friday: Three slow miles.

Saturday: Long run. 10 miles.

 

Hope your training is going well this week, friends. I’ve loved your comments telling me what you’re up to and how you’re progressing. Extra cheers for those of you training for the first time and for those of you who are in the beginning stages of your running life (Ashley Ostman comes to mind–remind me to brag on my cousin sometime). Until next week!

 

 

Tri-Cities Marathon Relay Race Report

Nov 1
Posted by Cami Ostman Filed in Race Reports, Reflections, Wine

First day back running AND blogging. Hope no one has been waiting on pins and needles for the Tri-Cities marathon relay report. Here it is.

I took the first leg of the race and for six miles I maintained about a 10:20 average–a few seconds slower than the 10:17 I needed in order to meet Bill at the halfway exchange by my 2 hours and 15 minutes goal. Bill waited for me at mile 6.8 to take pictures and to check in with my progress. Apparently, even with his glasses on he mistook this woman for me and took several great shots of her until she got close enough for him to see that she was someone else’s wife.

#82, Not Bill's Wife

 

He claims her running style is exactly like mine. If you know who she is, let her know we have pictures for her.

The Real Cami Ostman

After the seven mile mark, I slowed down. Most of my remaining miles were run at my usual average, and I met Bill to pass on the timing chip in 2:23. Contrary to his pre-race jesting (that he was going to walk it in if I didn’t reach him in 2:15), he ran hard and completed his half in 1:49, only four minutes slower than his goal. We ran this marathon, jointly, in 4:11:56. That’s my fastest 42K!

Bill, the Anchor (in the race and in my life)

In retrospect, I think I started too fast. My first mile was under 10 minutes and I just couldn’t keep it up. I’ve got a lot to learn about being a strategic runner. Most often my only goal has been to have fun. This wasn’t so fun for me, but I’m still committed to gaining some skill and strategy in my running, banking on the idea that once I do, I’ll actually have MORE fun than ever before.

Oh, and true to his word, Bill took me on a little wine tour en route to and from the race. We picked up some yummy wines from Airfield Estates, Desert Wind, and Hogue Cellars, among others. Cheers.

The Taper

Oct 24
Posted by Cami Ostman Filed in Preparations, Reflections

Sunday is our race in the Tri-Cities. I’m in the TAPER.

The “taper” is a wonderful idea, don’t you know? It’s such a good idea, you’d think it could be applied to all sorts of things in life, but it can’t.

As you’re probably already aware, here’s how it works in running: You’ve done your training, long and hard, and in the last couple of weeks before your event, you gradually let up on the intensity of your workouts. The final week before the race, you take it easy–not lazy, but easy.

Today I’m wondering what else I could taper in my life.

Nothing! That’s the answer. The week before I turned my book in to the publisher (last month) was one of my hardest working weeks in the whole editing process. The week before someone comes to stay at my house (tomorrow–hi Charlene) is a week of cleaning like fricking crazy. For crying out loud, the  week before I got my hair foiled (last Wednesday), I spent more time staring at myself in the mirror cursing my gray hairs than all the weeks that came before.

I’m just saying… the taper is particular to athletics, unless you can think of another arena where it applies. Anyone?

Bill’s New Challenge

Oct 10
Posted by Cami Ostman Filed in Preparations, Reflections

So, on the way home from my DNF on Sunday, Bill said (as if trying to console me), “I know what will make you feel better? I have a way to help you run a sub four hour marathon.”

“Here we go again,” I said. “How many times do we have to go over this, Bill?” But as I glanced at him, I saw he had a smirk on his face. So I waited.

“Just hear me out,” he replied, putting his hand up in the air the way he does when he wants me to be patient.

“Okay. Go,” I said taking a breath.

“Let’s do a relay. You can do one half of the race in 2:15 and I’ll do the other half in 1:45.” I could see he was please with himself for coming up with this idea. Not wanting to burst his bubble, I played along.

“2:15, huh? I could probably do that, though I haven’t run a half in that time since my 20s. What are the rules?” You never want to make a deal with Bill without hammering out the rules first. We spent the next half hour discussing the agreement. What would be our training to get ready? What happens if we do it (the reward/celebration)? What happens (and more importantly, what does NOT happen–sulking, verbally picking on each other) if we don’t pull it off?

In the end, we have an agreement! We’ll find a relay in the next few weeks, I’ve started my training (tell you about that tomorrow) and we know the rewards and consequences of great success and (what I like to call) imperfect success. What fun! This could be my first four-hour marathon. ;}

What’s your next challenge??

 

 

Bellingham Bay Marathon Spectator Report

Sep 30
Posted by Cami Ostman Filed in Race Reports

I just spent a tremendous day cheering friends through the Bellingham Bay Marathon. Bill, Lindsay M, Shandra and my e-pal–now pal-in-the-flesh–Rose Sporty-Diva Coats, were the runners I was keeping my eye on in the full marathon today.

I’m so thrilled to brag that Bill qualified for Boston for the 24th time!!! I couldn’t be more proud. Shandra and Lindsay qualified, too. Rose finished smiling, and hundreds of others had great races.

Congrats to all who started, finished, qualified, and had fun along the way.