2018 : The Year of the PR

Y'all. I put in some WORK this year.

I have run nearly 800 miles since December 2017...and November has just started. I had four months where I put in 100 miles or more of work (thanks marathon training!).

For the first time in my running life, I took speedwork seriously. I had to adjust my training paces over and over again as I continued to grow stronger and faster. I was chasing a 3:45 marathon time. In a few words, I was killin' it.

2018 was the year of the PR.

5K	24:20:00	7:50 min/mi	Stars and Stripes 5k	07/04/2018
10K	50:49:00	8:11 min/mi	Oak Barrel Half Marathon	04/07/2018
Half Marathon	1:47:20	8:11 min/mi	San Francisco Giants Race Half Marathon	09/09/2018
Marathon	3:53:50	8:55 min/mi	Marine Corps Marathon*	10/28/2018

*my official time was 3:58:20, but that was with my Garmin tracking 26.7 miles. I hit this time at the 26.2 mark...I'm parading the official time, but this is still fun to look at.

If you knew me at this time last year, I would have SCOFFED at running sub-8:00 minute miles for a 5k, nevertheless 9:00 minute miles for a marathon, finally securing that sub-4:00 finish. 

But here I am, stronger and faster than I have ever been. I am ready to take on new challenges in 2019...I'm ready to find another marathon where I can maybe not get injured and take on 3:45. I'm ready to stop telling myself that I can't.

I'm ready to toe the start line every time, with my mantra in my head: 

"You put in the work. You belong here."

Marine Corps Marathon

I couldn't tell you the date I started training; all I know is it has been a long time. It has been at least five months of work--running while on vacation, putting in turns around the track two days a week after school and a few trips to the doctors offices. But I am done. Mission Accomplished, as they say. 

A few highlights...

WTOP wrote a story about my motivation for running the marathon. 

Traveling to DC, I took three personal days off (half of my personal days for the year, if you were curious about when educators are allowed to choose their time off)

My mother met me in DC, we had planned on her being a cheerleader, but once I won an entry into the 10k, I offered it to her and all of the sudden, she was a participant too.

The Expo was less than stellar--definitely worth skipping.

I purchased tickets in advance for the Team RWB Pre-Marathon pasta dinner. I had heard the MCM was the largest annual collection of Eagles, and I am never one to miss a good pasta party. I ate so much food. And I didn't regret it.

A plate full of food I hadn't let myself eat in months. And a cookie.

I had slept very well the night before the night before the race...a God send. The night before the race was a little bit of tossing and turning as usual, and the regular "oh my gosh, did I oversleep?" thrill. Mom and I woke up early enough to catch a 6:00 train to the start line.

Maybe one of the only selfies from the weekend.

The Metro was a disaster...it took more than thirty minutes to exit the Metro station, causing us to miss the National Anthem and the start of the parachute jumpers. We were able to see the Osprey just before the gun went off and the MCM had started! That was pretty damn cool.

Having taken a month nearly off, running only speedwork twice a week and a long run, I was nervous about my IT Band. I had one pain free run under my belt the week before and was uncertain about whether it would flare up again. I planned to take the course three chunks

--the first 10k, slow and steady, saving myself on the first few hills, and planning for massive crowds

--the middle half marathon--kill it, run the race I had come here to run

--the last 10k, depending on the IT Band, I'd either slay it, or take it easy

I didn't have a time goal in mind--I had been training for 3:45, but the IT Band Syndrome struck up right at my twenty miler week and I had no runs longer than 16 without pain. It was so hard to tell where my body would be come race day. I said I'd be happy with 4:30. After all, I was still injured.

I felt great the entire race, checking my watch every now and then to see that I had been running sub-9:00s. I pulled back, afraid of pain, of gassing myself, and I'm ashamed to say, of my potential.

About the half way point, I was well within striking distance of remaining sub-4:00 and with no pain in sight, I bolted and finished with a little over a minute to spare. The time on the clock read 4:01 and without having checked the start clock when I crossed, I wasn't sure if I had made it. My friend texted me immediately upon my finish (she had been tracking me) and delivered the news that I had mined in 3:58:20. 

What the what?

I have so much more to say--about the injury, about the training, about race day...but I haven't yet wrapped my mind around the whole thing. 

I will leave it at this.

I am not done yet.

I have seen what I can do. I am aware of what I am capable of accomplishing.

This will not be the last marathon and this is not the end of Speedy Sel.

Throw in the towel or use it to wipe the sweat off of your face

My roommate produces sports videos and he recently showed me one about a dude who competed at a paddleboard championship in Molokai.

One quote resonated with me.
She always races cause she knows she gonna meet a better version of herself at the end. 
She's racing to meet that person.

While the speaker of the quote wasn't the focus of the documentary (she wasn't even in the film!), the quote stuck with me. Rebecca Rush wasn't talking about running, she's a mountain biker, but her words held true to my understanding of myself as a runner and as a human.

I have spent the last few weeks really focusing on improving my game. I've upped my effort--going from three days of running to six. I'm committed to two or three days of yoga and lifting at the gym. I added speed work that requires me to leave the comforts of my neighborhood for Kezar Stadium. The track--where elite athletes whiz past me in lane 1--and I only hope that what I've YouTubed is enough to get me by for the workout.

Kezar: You literally take my breath away.

I have seen results--I broke my last half marathon PR by twenty seconds, at altitude. My weekly run times are improving and I'm finding myself adjusting my speed work pace because was used to be difficult, is not anymore.

Never did I ever think I'd get sub 8:00 minute miles for a 5k.

And I can't help but think about the amount of effort that I am pouring into training. It is time consuming and I often choose training over other things. It seems that all I can think about or talk about lately is heart rate, repetitions, distances, running shoes, pacing, next events. It has consumed my life--and it's been enjoyable.

Kind of like my last relationship. It was time consuming. I chose it over most things. It was all I could look forward to most days and all my favorite stories started with him. It consumed my life--and it was enjoyable.

That special kind of punch-drunk love smile.

And at the end of it, at the very bitter end of it, I found a better version of myself. It took a few months, and boy am I still working on it, but the me I am today, is a better version of the me I was then. 

Sometimes it feels like relationships are a sprint exercise--we are hurried to move on to the next step. We get into a cycle of repetitions, sometimes forgetting the purpose of what we're doing. We start to go into "robot mode' and just try to get through it.

We really should be treating relationships like marathon training. We need to put time and effort into it everyday. We need to be dedicated and committed to making it work, to reaching our goal of finishing what we started. We have to be okay with the minor setbacks and know that a bad day is just one bad day.  We have to get out of our comfort zone, "head to the track," and put in some solid effort, maybe effort that benefits the other person more than it benefits ourselves. We have to invest ourselves--our whole selves--into making things work. Eventually, what used to be difficult, might  not be so hard the next time. We have to put in the work to meet a better version of ourselves at the end of every day.

If it was easy, it wouldn't be worth it. 

Marathon training is a beast. I've done it enough times to know I'm stupid for trying again. 

But I try again, because I wonder, "will this go around be better?" "Will I leave this round unscathed?" "Will I be better than before?"

And just like marathon training, in relationships, I've done it enough times to know I'm stupid for trying again. I still hope for someone who works hard, someone who knows it's not always supposed to be easy. I still hope for someone who understands that we might not like each other right now, but will love each other tomorrow. I still hope for someone who will run with me to find the better version of each other at the end--and keep running with me, because there truly is no finish line.

I saw a sign that said "falling rocks," so I tried and it doesn't.

This post was supposed to be about this killer track workout I did...the one where I ran 16 400m repeats at alternating 7:00/7:20 paces and how badass I felt.

Instead this is a post about how I took a killer fall on one of the most familiar trails I run.

I didn't even want to run. Wednesday training days have been time consuming--I run 3-5 miles, go to a weight lifting class and then a 75 minute yoga class. I get very hungry.

I had considered moving my run to Friday, which would mean I would have no "complete rest" day, which I 100% believe in and live for. Then I told myself, "no, no, don't get in the habit of moving workouts around now. You have no excuse NOT to run."

Well. Look at what happens when you try to be dedicated to the training plan.

I must have tripped on the rutted out trails. I've noticed for a few weeks that the trails have been rockier than normal, likely a result of the crazy Presidio winds and high tourist traffic.

I sat there for a minute (after pausing my watch, naturally) to get my bearings back. Yep, that was a hole in my Nikes tights. Yep, that was a rock sticking out of my knee (and yep, I pulled it out, forgetting EVERYTHING I've learned about first aid). Yeah, I had little skin on my palm. Nope, nothing felt broken.

A guy in a really nice car stopped on the side of the road and asked if I was okay. "I saw you bang your head," he said. I didn't know I had hit my head so I kinda stared at him in response. "Are you okay?" he asked again. I said "yeah I think so, but can you drive me about a quarter mile home?"

As I shut the door to his car, I thought to myself "oh, you definitely hit your head. You are in a car with a stranger." And then I rationalized it, "it's okay. He offered help. He's not a predator. This is a lot like a Lyft ride. I hope this isn't how it ends."

I got into my apartment and jumped in the bath to try to rinse of blood and grit. The gash on my knee looked particularly deep so I called Kaiser and within a few minutes had an appointment with the urgent care doctor in South SF.

Sure, I could drive myself. What's that they say about concussions?

Man, did it hurt to have this doctor digging away at the grit and grime with his little scissors and tweezers. I absolutely shed the involuntary "oh my god why does this hurt so much" tears when the nurse scrubbed at me with a sponge. "It's not coming out!" she whined as the doctor wiped the tears from my face with gauze pads.

The doctor decided that stitches weren't necessary and would ruin my chance to get back to running quickly. He prescribed two solid days off and "take next week easy."

I guess I should be grateful that nothing is broken. Everything is bruised and it's only the first day. It is very difficult to do much with a gaping wound on your dominant hand. And the nurse has left hair all over the apartment, which makes it hard to keep the wounds clean.

but damn my legs are skinny

Way too much excitement for a Wednesday afternoon when I didn't even feel like running anyway.

Missoula or Bust

I started the weekend by running three miles in 96 degree weather...because we'd been in the car for awhile and because I wanted the free beer.

Me, my free beer and my free Koozie.

It was worth it.

The day before the race, Christa and I hiked "The M," climbing over 1,230 ft in less than 3 miles.

From up here, you can see why they call it Big Sky Country.

It, too, was worth it.

I started the race on Sunday calm, cool and conservative, with the goal of running negative splits and getting anywhere close to sub 2:00:00.

The plan was not only worth it, it earned me a new personal record.

Altitude Adjustment? #tfw you PR at elevation

A post shared by Selina (@see.sel.run) on Jul 15, 2018 at 11:28am PDT

A personal record at 3,209 ft above sea level.

For a girl who runs at 0 ft above sea level, that's not too shabby at all.

Day 7️⃣ ☑️ I did the thing we came here to do ☑️ I PRd doing the thing we can here to do ☑️ We celebrated National Ice Cream Day

A post shared by @ selandthecity on Jul 15, 2018 at 7:26pm PDT

I did not intend to PR. I did not intend to come close. My last few half marathons I've stopped short of reaching the time again--of course that came with the caveat of having stopped to help people on two separate courses. This time I beat it by twenty seconds. Twenty seconds is a good amount of time in running. I've got my sights set on more goals as I finish out this year.

Running Missoula was the arc of the most epic road trip of my life.

The week before was spent traveling from San Francisco, to Shasta, Bend, Oregon, Walla Walla, Washington and Glacier National Park. The week after was spent in Yellowstone and The Grand Tetons (let's not mention the stop in Elko, Nevada).

I want to thank my head cheerleader Christa for agreeing to sit in the car with me for two weeks so that I could run in Montana for less than two hours. She tried her best to find me a donut and Diet Coke, but when you start to run at 6:00 and take 1:52:51 to finish, open stores in downtown Missoula is hard to come by. She did manage to get me some donuts at the finish line festival...and I regret none of them.

Warno: She's a very loud cheerleader. 

Also thanks to the fine folks at Run Wild Missoula for having Diet Coke at the finish line. An unexpected finish all around!

Stars and Stripes

I returned to Concord's Stars and Stripes 5k with the goal of beating last year's miserable time. 

Admittedly, at this time last year I was happy. I had zero focus on running--all of my effort was in a relationship and all of my energy was poured into making that relationship successful.  

This year, I find myself happy again, but in a different way. I am single but I am hardly lonely. I have assembled an incredible tribe of women who support me and my goals and celebrate my successes, every little one.

No more trusting strangers to take post-race photos.

As I crept towards the front of the corrals I had hesitation in my heart. Sure, I could beat last years time, but where should I put myself in these unmarked, unregulated corrals? Not too far forward, because I'm honest with myself. But certainly not behind the women whose idea of a pre-race pep talk (about twenty people back from the start line) was "well run whatever you can." 

The start gun went off and I weaved my way through crowds for about a mile. Well, that's 1/3 of the run done. Finally opened up and I was free to let loose. With just two little hills to push through, I felt great. I knew midway I would crush last year's goal, but had no idea where I was in relation to my age/gender. I pushed a little harder; perhaps this is the first time I truly "left it all on the course."

I saw the timer at the finish line and kicked it into high gear--I was gonna beat the :30 mark for sure. 

Some of the tribe.

Splits

Mile 1 7:54

Mile 2 7:35

Mile 3 7:47

End 7:17

2018 Finish 24:21

2017 Finish: 27:38

I ended up placing fifth in my division (strange because the post race results had me at fourth...) I missed third place by about forty seconds.

Life Lessons learned: Push your way to the front. Even if you think you can't win, surround yourself with the winners and you'll be closer than you thought possible.

Teach me how to tempo, teach me, teach me how to tempo

Technically, I've been in Marine Corps Marathon training for two weeks. I truly hope the way habits start aren't an indication of how they will end because the first week of training was interrupted by a trip to Dallas where (a) I had no access to hills or a track and (b) it was hot as hades.

And while I had packed running gear, that was two too many obstacles in my way.

I did manage to squeeze in one, very short, very slow "historical running tour" led by the Hyatt Running Concierge (amazing program, look it up!).

#tfw you’re at a sorority conference and went to bed at midnight but get offered a 6:00am group run through downtown Dallas. #yolo #imtired

A post shared by Selina (@see.sel.run) on Jun 28, 2018 at 7:51am PDT

And now I find myself at the start of some serious training plan. The plan has me running five days a week. Two days are speed, two days are recovery and one day is the long run. I'd like to be able to keep to my three times a week body pump class and two times a week yoga, but that sounds very aggressive.

via GIPHY

In any case, I am ADDICTED to track workouts. I have always been terrified of them, mostly because I've been afraid to fail. I've been scared of being able to maintain such fast paces without feeling like puking or burning out. I have found that the paces are great (if difficult to maintain) and while I am tired at the end, I'm never totally depleted (maybe that means I am still not running fast enough). Track workouts have been such an easy to way to get in high quality mileage.

The Workouts

Week 1

Tuesday
800 meters at 10k pace, 2 min recovery
(2x) 400 meters at 5k pace, 90 second recovery
(4x) 200 meters at 5k pace, 60 second recovery
(2x) 400 meters at 5k pace, 90 second recovery
800 meters at 10k pace
Sel's Take: A great intro to track work! I loved it!

Thursday (oops, I skipped it)

1.5 mile Tempo run, 7-minute recovery
Long hill at 10k pace
Shorter hill at 5k pace
Shortest hill at Mile pace
Repeat hill sequence 2x
Sel's Take: Not a hundred percent mad that I skipped hill work. I honestly don't know where I'd find hills of varying difficulty here in the Presidio. 

First track workout of the training season! Follow @see.sel.run for the #mcm #marinecorpsmarathon training shenanigans.

A post shared by @ selandthecity on Jun 26, 2018 at 3:45pm PDT

Week 2

Tuesday

600 meters at 10k pace 

500 meters at 10k pace 

400 meters at 5k pace 

300 meters at 5k pace 

200 meters at 5k pace 

100 meters as fast as you can

Repeat entire interval sequence in reverse order, 90-second recovery between each interval.

Sel's Take: Wow! Fun and hard! It was hard to keep to my 5k pace, I ended up running way faster than that and paid for it. By the second 500m, I was ready to die. I *did* run the 100m in around 16 seconds, and that's not Olympian ready but I can dream!

Thursday

1 mile at Tempo pace

(2x) 800 meters at 10k pace 

800 meters at 5k pace 

(2x) 800 meters at 10k pace 

90-second recovery in between each interval
Sel's Take: Ask me after today. Sounds terrible after Tuesday track and Wednesday race (see next post).