THE DAY AFTER

3/6 Bittersweet. I lay in bed in Albany unable to sleep after the marathon. Thoughts tumble and dance thru my head about the race, the journey, the ups, the downs, the good, the ugly, the beautiful. I smile. Although the race did not go perfectly for me, I am proud of myself and proud of Danette. We did AWESOME! We finished our first marathon together! All of the people I have trained with over the last 18 weeks have made this a very special journey and have carried me to victory. I am so thankful for good friends and all the blessings that God has given me. I would not have done this by myself, I could not have done this by myself. It has taken a village to raise this marathoner!

Now, on to more serious matters......how do I roll out of bed to go and use the bathroom? It is 6am in the morning and I have got to go.....i've held it as long as possible. I roll to the left and drop the first foot down, not too bad, I think. Then, I ever so lightly put the second foot down and begin to put weight on my legs. I feel like a new fawn as I weeble and wobble on stilt like legs over to the distant bathroom. I am really sore. I must have done something yesterday! Now, sitting on the toilet.....priceless.

On the way back home, Danette and I stop at Whole Foods again in ATL to meet a couple of friends. I share with them about the torturous marathon and how I vowed I would never do it again. My friend Jackie talks about her first upcoming ultramarathon and her eventual desire to complete the 100 mile running race in Leadville. Then she says, you should do Jacksonville marathon with us this December. And, without even giving it a second thought, I say "count me in." What are friends for after all? Let the journey begin!

Post Race Bliss

There was no endorphine high after the race. I felt like I had been run over by a truck, then backed over once again. I was loopy and needed dry clothes and real food. I was sick of that sticky sweet taste of hammer gels and ready to either eat something good or starved to death. It was a painfully long walk to Danette's car. It felt like marathon distance away. I trudged along very slowly hoping not to lock up.

We settled on a restaurant joint called Build-A-Burger which promised burgers made to order with real angus beef. I didn't care if it was real or one of those fake compressed patties as I scarfed down a smothered mushroom burger, homemade french fries, and crispy onion rings covered with ketchup and extra salt. I even savored the finger lickin' good taste of the salt and grease mixed on my fingers. After I ate this, I felt rejuvenated. Seriously, I could have eaten 3 burgers with ease. My body was screaming for some more calories and this hit the spot.

Danette and I opted to go back to the hotel room and rest, which we did like pros. We were too tired to roll out of our respected beds to even take showers. I made myself an ice bath by dumping buckets of ice in a cooler I brought. The temperature of this ice bath was Mach -20 and it was absolute torture as we took turned icing our calfs and feet.

Our only outing that night was Outback which was one of Danette's favorite restaurants. We proudly wore our race tech tees in and even our green finisher medals for fun. We ate like queens! and were feeling great until we slowly started to slide out of the booth to leave, put our foot down and looked at each other and groaned. We were stiff and a customer actually laughed at us as we groaned completely in unison.

Too tired to go and party, our old ailing joints forced us back to the hotel. I cracked open my dark chocolate bar and opened some red wine as Danette and I toasted to our journey! What a special day to share with such a special friend!

THE WALL!

RACE DAY!!!

We are at the start line, 6am. Time to get out of the car and run!

The Snicker's Bar Marathon in Albany, GA humbled this athlete as it painfully brought me to my knees. I know now why that at most marathons every finisher gets a medal, it is so well deserved. I respect every mile of the 26.2 mile course as it can chew up and spit out the best of athletes on any given day.

My first goal was to get to the start line healthy, which I did, but at the sacrifice of not hitting some of the longer runs. Better to be 10% undertrained, then 1% overtrained at the start line I was once told. Well, no problems there I thought! Cross training with swimming and cycling in no way replacec the impact and use of those much needed running muscles. But, I was there at the start, mentally and physically ready to race.

My second goal was to finish the race, and my third, to Boston Qualify.

The cannon fired at 7am, and we were off, about 800 hopeful marathoners prowling the streets of Albany, accompanied by our other companion, on and off rain showers. The rain was a blessing in hindsight, keeping the temperatures very cool and the winds at bay. I felt great as I moderated my pace, took the most direct lines around corners, and pretended to draft off of tall, lanky fit dudes. I knew about "the wall" at mile 20 that most marathoners hit and had practiced and visualized prior to the race literally stepping over the wall or crashing thru the wall. Mile 20 came and went and I still felt great, right on Boston qualifying pace. However, I failed to realize that a new construction project was taking place with no notice, and at mile 23, I ran smack into The Great Wall of Albany.

My body literally shut down after holding an 8:22 pace for 23 miles. I reeled as my quads, calfs, and feet went into full lockdown cramp mode. Things were cramping that I didn't know could cramp. I hobbled to the side of the road attempting to entertain the idea of 'stretching it out'. HA! It was far too late. I cursed the marathon! I prayed to God to carry me to the finish line. I swore up and down I would never do this again, how stupid of me! My last three miles were roughly 14min, 17min, and 14min. pace as my body went into shock and I could not run without cramping severely. I was forced to walk, a very cold, wet walk of shame, as runners trudged by my broken body. They may as well have been trampling on my very inner soul. I was disheartened. So close, yet so far away. I could physically not go any faster! I was in a very foul mood as the miles slowly trickled down. My 3:40 pace team caught me, then the 3:50 pace team, then the sub 4 hour pace team. A snail could have caught me at this speed. Eventually, I could see the finish line, and in a meager attempt, trotted across. I could have cried. I had visualized myself crossing the line, throwing my arms up victoriously, blowing kisses to the crowd and proudly looking up as the finishing clock displayed a time of 3:40, qualifying me for Boston. But, not now. My teeth were gritted in pain as I crossed, humbled to 4 hours, and 1 minute. It may have well been a lifetime.

I was mentally and physically drained after the race. I gave absolutely 120% and left everything on the course. I fell to my knees in true dramatic fashion and thought I was going to pass out. After closing my eyes and regaining some composure, a gentleman assisted me to the side and offered me a bottle of cool, yellow gatorade. I sat there waiting for my friend to finish, watching all the runners come thru the chute, vowing I would never do THIS again. THIS was too hard, too much! The gatorade could onl quench my thirst and not my broken spirit.

The silver finishing towel a volunteer hugged around me shimmered in the rain. The green finishers medal dangling around my neck felt cold pressed against my chest. I could not move, frozen with cramped muscles and fixated on that finish line. 18 weeks of training, and THIS is the result?

I wouldn't trade THIS for the world. I left every drop of me on the course, no regrets,.......for I am now a marathoner which I think is pretty damn cool.

Pre-Race

3/4 Danette and I had an amazingly fun drive down to Albany, GA. We chattered non-stop, occasionally missing a turn even with a GPS because we were so engrossed in conversation. We made a half way point pitstop in Atlanta at the Briarscliff Whole Foods to get our favorite pre-race meal, consisting of salmon, sweet potato wedges, and kale advocado salad. To our surprise, this Whole Foods did not have any salmon cooked! Did they forget that we were coming? Did our agent not call them in advance? Luckily a gentleman named Robert came to our rescue and called two salmon upstream for us. He magnificently prepared the salmon in a light teriyaki sauce and presented them to us. We could now continue on to Albany, fish in hand.

At this Whole Foods we were also treated to a free bone scan to check for osteoporosis. Using ultrasound, your foot is checked for bone density. This scan is within 2% of the mainstream DEXA scan. To my surprise, my bone density levels have improved! The impact and pounding of running has increased my bone density levels considerably and I am now almost normal. My previous scan, using the DEXA last year showed that I was already osteopenic. So, this was exciting news to hear. Now Danette, who is somewhat more mature in her age, still had better overall bone density than me, who should be at peak density, but I still had an improvement. The stars seemed to be aligning for a great marathon! All systems are a go!

The last 3 hours to Albany really dragged as we hit traffic in Atlanta. We pulled over for a much needed bathroom stop and gas fuel up. Of course we had to stop at the Marathon fueling station! I always find it fascinating how things just seem to be ever more present when you relate the world to your life. For instance, you get a new car, well you notice your car everywhere. Of course, your car has been in the world without you taking notice, but now, since you have one, you see it! I have noticed the word marathon a lot the last 18 weeks, everywhere from gas stations to the bathroom at the pool where the company 'Marathon' makes a paper towel dispenser.

We made it to Albany in plenty of time for packet pick-up. The expo was unusual and we received our packets without difficulty. To the hotel we went, unloaded us and our salmon, and dined in style with metal forks and our cardboard box plates.

We had arrived!

CEREMONIAL HAIRCUT, SNIP SNIP

3/3 Snip Snip! After doing a two mile easy trot, I headed to one of the best salons around, otherwise known as A-Frame. This is not your typical hair parlor filled with overpriced soaps and shampoos or an endless array of hair dyes. You won't find a single hair dryer on site or even the caustic smell of artificial chemical stabilizers. No, this is the home of my friend Emily and her very furry dog named Jinx. She is a budding hair stylist and believe it or not, she is a virgin! I am to be her first victim, eh hem, customer, eh hem...... guinea pig.

The ceremonial haircut is a very important step in the training process. Some athletes have superstitions such as not shaving their legs or eating only certain types of food. My equally ridiculous ritual is letting my hair grow for the duration of training and then to have a good friend cut my locks the week of the race. It the ceremonial haircut that frees me from any weight or baggage that I have collected throughout the last 18 weeks of training. Not only do I feel lighter is spirit, but I indeed am lighter as precious ounces of my curly locks settled on her kitchen floor. As most of you ladies can attest to, as one sits in the beauty chair, it magically happens that the gift of gab is given. I talked my dear friend's ear off. Poor Emily, her novice haircutting voyage, which was nerve racking enough, had only an occasionally "oops" to say in return.

The actual haircut and evenness didn't matter to me. It was that my friend cut my hair, wished me well on my marathon journey, and gave me endearing marathon advice, "Weinacker, my coach said that if you didn't piss on yourself during the race, you didn't run hard enough." Well, thank you Emily for that candid information. Thankfully, the weather forecast is predicted at a 70% chance of rain.

2 DAYS TO GO!

Schatzi, our new daschund pup refuses to let me use the shoe pictured above for the marathon. I think she has my best interest at paw, the shoe looks a little worn in, not enough medial suport as well!

3/2
With 2 days to go, I'm busy getting prepared. Just think, after tomorrow, only one more day to go! Wow, how deep a thought I just thunk! I think that sometimes running long distances has made me less smart, maybe it is the circles that I continually run in, maybe it is the lack of oxygen during sprint intervals, or maybe, just maybe, it is the endorphine high you get from running. It is a natural drug, better than anything you can even get by prescription. After many of my training runs I was like a deer in headlights, so completely enveloped by this heavenly feeling that I was completely at peace on Earth. I remember a few times when my friends would have to repeat a question twice because I was so much "in the zone". I'm excited about reaching this place in 2 days, and am hopeful to hit it at mile 20, which by some is known as "the wall." I am not scared of this wall, and have given it very little attention. But, at mile 20, I will change my attitude, scale the wall, jam up my I-pod, and that Great Wall will inevitably come crashing down.

It's official, the go green, full speed ahead tempo shoe to the right is top dog! Don't tell our new dog, she might get upset! I will enjoy racing in the much lighter shoe after training in the beefed up shoe pictured to the left.

I AM A KENYAN!!

WEEK 18

What a great day. I'm sitting here basking in the sun, feet propped up on an outside patio deck attached to Weinacker's Restaurant. The only thing moving other than me is the occasional twitch of a nearby tan and white momma cat that is also enjoying the evening sunset. She is at peace, perched perfectly on the deck railing, cat napping and soaking up as much sun into her coat as possible before nighttime will inevitably capture the last glorious rays of the day. I too am at peace, knowing that I have done everything in my power to prepare for the big event which is in 5 days. But, who is counting anyway? I have watched as the Albany, Ga. weather forecast has creeped its way into the weekly forecast. I've anticipated the weather, knowing that rain or shine, I'll be at that start line. It's my time. It's go time.

I've done a lot of reading the last 3 weeks about tapering. How a taper can drive any athlete insane as you balance resting with not going crazy or driving everyone else insane by not working out as part of your daily regimen. I'm actually starting to get a sacral pressure area from being so highly proficient at this :O. Tapers work, pure and simple. Rest now, race hard later. I'm stocking up my glycogen stores and making sure to hydrate. But, most importantly, I'm staying confident. Running a marathon is much more a mental challenge than a physical one. I'm confident I have done my best, and my best is what I will leave in Albany on March 5th, 2011.

2/27 Warm sunshine greeted me at the track along with two of my dear friends, Todd and Danette. Today, was to be the last long run of 8-10 miles at marathon pace. I took great comfort in running in my usual circles around my usual track with my familiar running friends. I will have new friends to run with in Albany. I have stalked my pacer for the 3:40 pace team on the race website. His name is simply John, not marathoner John, or Dear John, but just John. We have the same birthday, imagine that. That surely bodes well for me. He has done 78 marathons, including ultra's. I have done.... a total of none. His favorite food is 'everything'. Well, me too, Pacer John! I'm not picky, let's just run 26.2 miles and have a peanut butter and jelly sandwich to boot. John has undoubtedly helped many a novice marathoner to complete their goal. I don't think he can truly realize how much of a service he provides as he sets a consistent, steadfast pace for 26.2 miles. Thank you in advance!

I am feeling tapered and today's marathon pace seemed slow, which is always a confidence booster. I constantly had to monitor my Garmin to settle myself back into marathon pace. You don't win medals for training a friend once told me. How true.

DISTANCE: 9 miles

Avg. pace: 8:12

Avg. HR 152bpm

I am ready ,

and as steady as ever,

like a cat perched perfectly on a deck rail,

I am forever thankful for Jesus and the sacred Holy Grail.

Fully humbled for this journey, to live, to be!

It's been so much more than just running a marathon to me.

3/1 It is officially the first day of March. Danette and I venture to our sacred ground, our track. Our track mates and now good friends are there too, working out. Rob and Larry have encouraged and offered opinions and much needed advice as we have trained round and round. They are dedicated athletes. Rob holds the world record in his age group for decathlon. That is 10 events. I'm just trying to successfully balance one event! Larry is older and wiser and very fast, especially in the sprints. He gives Danette and I a spike off his shoe for good luck in the marathon. Maybe it fell out, maybe he pulled it out, or maybe he found it on the ground. It doesn't matter, it is the thought that bears the weight of his gift to us. We comleted 4 x 400 meter repeats at a quick, but not all out pace. These repeats are my favorite distance, and today, I owned them, dancing lightly on the inside lane like a butterfly flapping in the summer wind. Not to toot my own horn, but I am really a pro at this tapering business :)

DISTANCE 3.5 miles

Max. HR 171

THE FINAL COUNTDOWN!

WEEK 17

It is the final countdown. A mere 10 days to go before I lay everything on the line and run in my very first marathon. 26 miles at 26 years old. I've learned a lot about myself on this journey. I think I am most humbled by all of the help from others that I have received. It seems like it has taken a village to raise this future marathoner from running 3 miles in the grass to her first 20 mile run around Clemson earlier in the training plan. I've got a friend who will drive almost 5 hours to watch ME run! Wow. First off, how many people enjoy watching someone run? Not many because long distance running is not really a specatator friendly sport. I've also learned to pay it forward. I invite one person to the track to run, they invite their friend, who invited their neighbor and the momentum continues. At one time, 10 friends were at the track, going in circles, running or walking, at their own pace. What an awesome sight.

I went shoe shopping today. No, this is not your typical girls weekend at the mall spent trying on pumps and walking down imaginary runways and posing as if you had stuck your pinky in an electric outlet. This is an athlete's shoe heaven. Walls of the most gorgeous shoes you have ever seen, some rainbow, some black, some with polka dots, beautiful in the eye of the individual beholder. This is Go Tri Sports, home of shoe guru, Jeff. With the help of Jeff, I was able to narrow down my selection to two pairs. I know, 10 days to go, and you don't know which shoes you will wear yet? Yes, I know, crazy. It is a fine balance with the many shoe choices. I would like a sturdy shoe, but one that is still light and responsive. I will also be taping my foot to help with the extra pronation I have when I run. I tried on lots of shoes, ranging from vibrant blues and reds to Euro whites, but still found that my favorite shoe was a pair that I had brought with me. These electric green racers will hopefully ignite a spark in my step. As a back up for a trial run this Thursday, I have 'borrowed' from the store another good pair of shoes that offer slightly more support. How cool is it when stores let you borrow shoes to try? Think of all the stinky feet :), not mine of course!

2/22/11 As a substitute to the sprint workout to be had at the track, I swam at the Central Rec. pool with my training partner Danette. I would say I swam with Ian, but it is more justly said that he swam circles around me and ahead of me. Ian proved to me today that intervals in the pool can provide quite the anaerobic workout. I can honestly say, I have never swam so hard in my life than I did today. I lost count of the laps as my head becamse swimmy with oxygen deprivation. My chest was on fire and I began to breathe every stroke as opposed to my usual every other as my lungs burned for that precious oxygen. I could have puked, although I didn't. I could have happily passed out, although I didn't. I could have eaten a horse after exiting the pool and cooling down, but I didn't. I did however savor every tortuous moment and am looking forward to doing it again. But, you know what I did do today? Exactly that, I DID! I lived in the moment.

I'm ready. I'm ready. I'm ready.

2/24 TEMPO DAY! In 21 days I have run three times. Wow, this is mind boggling. I was on a mission today to gain confidence and do a workout from the Boston training plan. David Bright, PT at Excel Rehab hooked me up with some amazing heat molded inserts to give my arches a lift. This lift was literal as much as it was psychological. Today, was the first day in quite some time that I felt good when my left foot striked the ground. I could feel that I was actually not collapsing as much to the inside. My arches were supported! I owe a huge thanks to David who spent a large amount of time looking at all 4 pairs of my running shoes, heat molding inserts for me, and even pulling out kinesio tape to talk about using it for the run. It looked like a shoe graveyard as we muddled thru the shoes. His suggestion, run in the beefy shoes with support, no tape, and use the inserts. I ran in them today, and it worked like a gem. Will I run in the heavy shoes on marathon day, not likely, when the racing shoes are lighter and save time.

I felt great today, very rested and springy, and tapered! A shout out to Todd and Danette for the company!

DISTANCE: 6 miles total

TEMPO: 4 miles at 7:50

It's GO TIME!!!!

WEEK 16

I'm anxious, eager, excited, and nervous. 17 days to go. I have not run in 2 weeks! And, magically, my foot is feeling better. It is so thought provoking that with rest and time, things heal. I consider myself a very patient person when dealing with Alzheimer's patients at work, but when it comes to resting and recovering from an injury, I just plain stink at it. I want to go, go, go!! And, I'm happy to report, that GO TIME will commence this Friday, officially at 8:30 with my friend Danette at the Clemson Track. I have zero expectations! I will just run, free spirited and able bodied! I will be like an animal that has been released back into the wild after years of captivity. I'm sure I will be tentative at first, then am hopeful to feel the ground under my feet like old times and get right back into the groove again. I had roughly 12 hours of training last week with ride and swim workouts combined for my BIG week. Now, I officially start tapering, just volume, not intensity.

2/16 Who is one of the most hardcore determined athletes I know? It has to be Ian Davidson. Ian is a National Mtn Bike Champion and XTERRA WORLD Triathlon Champ! Today, was a spirit booster as Ian joined me for a high cadence spin. This was not your usual spin, we went back and forth from the waste treatment plant to the Clemson Golf course, roughly a .5 mile flat track piece of road for a solid hour at 120rpm's. The foul odor of the treatment plant coupled with the repetitive nature of going back and forth on the same road, did not take away from beautiful lake Hartwell or the companionship during the workout.

Ian was swimming after, so I joined him at the pool, splitting a lane with him. When you swim with a Champion, you just naturally go faster. Even though we split a lane, I would sometimes not notice when he passed me because of such a smooth stroke. This is something that I noticed very quickly because usually when I swim with friends I feel a tidal wave as we pass each other. At one point, I actually thought he had moved to a different lane and picked my head up out of the water to look for him. No, he was still in the same lane, just cruising along.

Ian had my best interest at hand after hearing that I may try to run later on in the day when I most likely should take a couple of more days off before running again. He had a better idea. So, he said "I'm going to do 30min of pool running." Of course, I wanted to join him. So, back and forth we went in the warm water pool, running upright, pumping our arms. It was an odd feeling for sure. The resistance of the water was wonderful! I hardly noticed my foot as it striked the bottom of the pool. Maybe it was because my feet were so on fire from the rough texture of the bottom of the pool, but it didn't matter. I was running upright, working those ever so important running muscles. During the pool run, Ian shared some stories of past. One being of him running 30 miles with no water, no music, and no running buddy!

Today was definitely a day of learning. I can see why Ian Davidson is a champion. He does things that most athletes would never do. He takes it to the next level with his mental discipline. He's also got heart. Thanks Ian!

2/18 Today was my first test run back at the Clemson Track after 2 solid weeks of not running. I was so excited, like a fat kid about to enter a candy shop. I was anxious as my feet stepped onto the red mondo track surface. It felt good to be back. Today's temperatures were predicted to be record setting, hitting mid 70's. I was ready, Ipod on, training partner D. at my side. I had zero expectations. I did not even bother to wear my Garmin watch. I would look deep inside myself and run how I felt.

I started out fast, running in big circles on the very outside of the track, thru grass, thru long jump and triple jump sand pits, letting my feet lead me. My foot ached, not acute stabbing pain, just a simple ache as my left foot hit the ground with each step. The first mile was painfully hard as my foot plodded along and all doubts of uncertainty danced in my head. I tried to shove the doubts out of my head, focusing on the AC/DC rock music blasting in my ears. Eventually, I remembered, this is the warm-up. You always feel like crap in a warm-up as your muscles and bones awaken with the sunrise.

A few miles in, and Danette and I were rolling. The endorphin release helped to bandaid and swaddle my foot as we continued to run in circles, round and round. I'm sure I ran too fast for a first day back, but I didn't care. I was savoring the moment, the very breath of life, the ability to be present that day and have the freedom to move unencumbered and able-bodied.

After 45min. of tempo, I stopped. I walked daintily around the track, trying not to put too much pressure on my foot. I was not scared that it would hurt, but scared that my dream of running a marathon would be over if it did. I walked back to Danette's car and this is where I did something I have never done in 26 years of living. I took drugs. Danette offered me 2 ibuprofen. And, even though I'm a nurse and hand out hundreds of pills almost every day, the thought of taking a NSAID was shameful. I felt like I was not only taking a shortcut, but also putting an artificial poison into my body. My liver would probably shut down I thought, as I popped in the one rust colored tablet and chewed away. No thanks D, I'll just take one for now. I do not know how to swallow pills and the bitterness of the medication stuck to my teeth for some time after. However, this bitterness did not last long and was tempered by the pure sweetness of the run and that I'm back. I will be ready for Albany.

DISTANCE: I don't know and it doesn't matter, approx. 5.5 miles

2/20 LONG RUN @ MARATHON PACE! Today would be the longest run I've completed in almost three weeks. It is so important that I start building confidence in these longer runs because the marathon is approaching quickly. Time is of the essence!! My training partner Danette was not feeling groovy and had to bail, but I was fortunate to have my friend Scott out on the track. Now, Scott tells me he does not enjoy running in circles, but because this is his second time running with me in circles, either he really enjoys my company or he likes making circles. Since I was anti-social and played my Ipod the entire time, I think the latter is true. It's official, Scott likes running in circles even if he won't admit it!

Scott's presence at the track provides me with security. I am not sure why, maybe because of his male presence, maybe because he is a great athlete, or maybe because he is just Scott, no put-ons or fakeness about him. Scott has helped me tremendously with finding a shoe that will work for my feet for 26.2 miles. He has taken time and given time to watch me plod along the track. I still do not have the perfect shoe quite yet, but am hopeful that next week I will have it dialed in. I know that anyone's feet would hurt during/after a marathon, but If I can avoid injury and be somewhat more "comfortable", I'm all for it!

Round and round I went today. I actually am feeling TAPERED. Sure, I could have run 3 more miles today to do what the training plan dictates, but I think 10 miles was enough and I didn't want to dig a hole and not get to Albany healthy.

Thank you Scott for your presence!

DISTANCE: 10 MILES

Avg. HR 156bpm

Avg. PACE 8:06

STUCK BETWEEN A ROCK AND A HARD PLACE

WEEK 15

Wow, 26 days to go....and here I sit icing my foot. Now, I truly understand why my first goal is to simply make it to the marathon starting line healthy. I am not deterred, my run fitness is very good, the best it has ever been. I am still swimming and cycling thankfully, and am hopeful that with a couple more days of rest, I will be as good as new. I will run the marathon, hurt or not. I am stubborn, yes, and stupid. I will run, pain or not, because I have worked so hard for this goal for the last 15 weeks. "Pain is weakness leaving the body!"....ok, probably not but I will attempt to turn every negative into a positive. My glass is always overflowing.

At Church tonight, I learned that God is faithful. God gives no bad gifts. The passing of Zach at 32 years old from cancer did not deter him. He said that cancer was a gift. Taught him to be a better husband and father. I am thankful that I have come this far in my training, it is a daily gift. The pain in my foot serves as a reminder that sometimes we need to slow down, smell the roses, to thank God for each day, each step, each breath. So, God, I thank you for today and the pain in my foot.

God gives no bad gifts.

2/7 So, this is the "BIG WEEK". Last hard week of training before I begin to taper. Ahh...sweet music to the ears....taper...:) That means 2 things, quality training and less volume and that the marathon is fast approaching. I was not able to do any type of running today because my foot is still injured. Thankfully, however, I was able to swim. My plan this week is to really hit the training hard, whether running or not and begin the taper as scheduled next week. This is the "peaking" week. It is mind over matter. Maintain the aerobic base which I have built and stay optimistic.

Swim distance: 40 laps in pool

2/8 So, continuing with the plan to keep moving, I swam 40 laps in the morning and did a 2 hour bike ride in the afternoon. But, by far the most insightful thing I did today was go to an open house service provided by Go Tri Sports. Once a month, Steadman Hawkin's docs and Pro Axis PT's see runners who are having problems. I was lucky enough to find out about this and get a time slot. There I met Brad Eggebraaten, PT and saw one of the doctors. Hmmm.....opinion, need an x-ray and possible taping would help. I'm collapsing considerably to the inside when i run or walk for that matter. Taping would provide structurally support. The Go Tri staff also tinkered with my shoes. Even just running 20ft up and down the sidewalk was painful. One time they had to prod me to run a little further. Go figure, i'm the person who usually doesn't want to stop. Brad suggested I come to his Patewood office and he would teach me how to tape my foot the next day.

2/9 Pro Axis Therapy is a huge place with 17 therapists, all PT's! WOW, I felt like I was in an airport terminal being shuttled around with the many elevators, 2 receptionists and large examining table set-up. Brad taught me how to tape my foot for structural support and had me walk around and jog. After taping, he still thought I was pronating, or collapsing inward a good bit and fashioned some tear-drop, quarter sized wedge piece to put in my shoes. Most importantly, we talked about risk vs. reward. I know I cannot run right now because my foot hurts to walk and I would be digging a hole. The risk is, run now and not get to start line but have fitness. Or, cross train now, and be at the start line later, and be hopeful to have maintained running fitness. I am going with the latter. In addition, the swimming will keep my HR up more consistently then the biking with the coasting and stopping at times when riding. So, my main focus will be pool based. I am working daily on staying positive and counting my many blessings. I am thankful for so many friends who have offered to help.

2/10 SWIM TIME! 10 x 100 yard sprints completed with two friends. 1:30avg pace. Awesome workout! And, my friend Todd brought an underwater camera so we got to play and take pics and record our swimming. Got to love gadgets you can take under water. Look for some silly pics soon!

DISTANCE: 42 laps

2/11 BIKE TIME! So, to keep the momentum going I did 2 hours of high cadence spinning. No slogging around in a big gear, just high RPM's to keep from having too much pressure exerted on the top of my foot with each down stroke. Great tempo work and a little bit of sunshine made this a great workout.

2/12 SWIM TIME! I was suppose to run 20 miles today, but am still rehabbing my left foot, so back to the pool I went. I was informed that 4 miles of running is equal to 1 mile of swimming. So, hypothetically, I was suppose to swim 5 miles! WHAT!!!!? I'm an average swimmer, so 5 miles is A LOT!! So, I broke down the long swim into 10 X 10 laps free alternating with 10 board kicks. Not only did I complete 100 laps, but 2 bonus free style laps to equal 3 miles and some very pruned fingers and toes :). I'm thankful my good friend Todd was there to entertain with his salmon like board kicks, looks as if he is having a seizure :). I followed the swim with 10min. of pool running. I felt like a dork, it was awkwardly awesome! My legs felt the fatigue as the swim continuued, especially the board kicks which really work those hip flexors. Great swim.

DISTANCE: 3 miles

FEEL THE RHYTHM, KNOW THE PACE!

WEEK 14: This week is about learning how to run marathon pace. In the last 5 weeks of training the plan leans more toward teaching your body how to truly feel marathon pace. My pace is 8:23. I need to learn what this feels like, how to eat, breathe, and sleep at this pace. It needs to become 2nd nature, innate, practicable. I actually have not run at this pace. I've been below on tempo and sprint days and above on my long run days. This is an exciting week. What will THIS pace feel like? I'm hopeful it will feel like a stroll in the park!

2/1 Hmmm...not much to blog....I did a chill run, a little over 30 minutes because I'm still recovering from 18 miles of running......ish, if it takes me this long in my mid 20's to recover, how will I recover when I'm older and fatter :), haha. Top of my foot is acting out!!

2/3 LONG TEMPO! First day of running tempo at marathon pace. 1 mile easy, 10 at pace! Well, I certainly had to feel the pace and could hear the pace because my Ipod died and I ran in silence in circles for an hour and a half. Talk about crazy! YES, it was! But, got her done and did well! EXCEPT, the top of my foot hurts with each step, walking or running. I ran thru it, which is stupid......will have to play long run this week by ear.......

DISTANCE: 11 MILES

Avg. PACE: 8:18

Avg. HR: 158

2/5 ABORT! haha, I am playing it smart... I turned back into a cyclist today to let my foot heal. Hopeful to run in a couple more days..............stupid foot :)

Chicken Soup for the Runner's Soul

WEEK 13! WAHOOOO!!! 6 weeks to go until the Albany Marathon! After having an awesome time at the Greenville News 5k on Saturday, I'm looking forward to another successful week of training. However, the 30 degree weather, 2000 snotty runners, and the three trips to the porta-potty must have caused me to pick up a virus! EKE, I guess I would rather have a head cold now then turn into a head case at any time! I've been busy resting, eating lots of garlic, drinking lots of green tea and doing anything possible to keep this respiratory debacle at bay. If standing on your head helps, I'll do it! This week I am completely back on track with the Run Less, Run Faster book. I want to make sure to peak with training then taper appropriately according to the plan to be in finest form on March 5th. I have the exciting and yet dreaded, 20 mile run, at the end of this week. But first, I'm going to rest up and shake this head cold so I get back out there and kill these workouts :).......going to take a nap now .................zzzzzz....zzzz....zzzz.. ..z z.zz

1/25 TEMPO DAY. Goal: 1 easy, 5 @ 7:50 pace. Danette, Mom, and I were so blessed to get to the track early for our workout. A cold rain was forecasted for that morning. I was eager to run outside and get this in before the rain washed away our fun. We succeeded and only a few drops fell delicately on us as we ended our final few laps. I felt really great today. After running an all out race, a 7:50 pace seems relatively easy. It is still obviously 'tempo' because my HR was up, but a very doable workout. My sniffles are almost completely gone and I'm looking forward to getting rid of my rudolph nose!

DISTANCE: 6 miles
Avg. Pace: 7:42
Avg. HR: 166bpm

1/27 SPRINT! I'm not going to lie, this is one of my favorite workouts, running 1 lap repeats. I feel like an Olympian as I speed around the track, my left foot almost striking the silver inside rail as I run a tight circle. It is pure speed today. I lead with Danette stepping quickly on my heels as we complete 10 quarters. I'm a mad woman, running on perceived exertion, enjoying every step. I attempt to pace wisely but am not a slave to my watch. I find myself becoming sad as the quarters come to an end. Such a quick little workout that mentally boosts my confidence. I am immortal, solid as a rock. I am woman, hear me roar :)

Avg. 400M pace: 131.4
Avg. HR: High

1/29 LONG RUN! Yes, this was suppose to be 20 miles. But, after speaking with a few people about my training plan and the three 20 milers listed and knowing the amount of recovery my body physically needs after a long run, I made an executive decision to run 18 miles. I will keep the 3 week out 20 miler because this is my heaviest week and will be a peaking week before I begin my taper.

So, the run. It was 3 X 6 +15 -4 X 2 + 14 LAPS in a circle around the Clemson Track. Does this radical math equation make the run more interesting somehow? I think not. But, the run was very good none-the-less because of the immense amount of support I received from friends and family. My dear friend Emily came with her dog and boyfriend, Scott :). He ran the first 8 miles with me. My training partner Danette completed a solid 15 miles, and Todd paced me on the last 6 miles which was a blessing. AND, Q, my mom, the neighbor, Todd's wife and baby Will, were all present. PRESENCE IS HUGE! And, each individual supported me to the fullest, even 10wk old baby Will who brings new life and fresh lungs to the track because he is indeed, God's Will.

I felt great on the 18miler, much more even and steady paced then the previous 18 miler 2 weeks ago. I used my new IPOD shuffle blasting some tunes and getting into "the zone", drowning out the world. Even the little ear buds that would not stay squished in my ears only provided a little frustration. I was even able to go to work after for 2nd shift, something I would not have been physically and mentally able to do after the last long run.

I am thankful and blessed beyond measure. Thankful for great friends and family. Running is truly chicken soup for the soul.

DISTANCE: 18 miles

AVG. PACE: 8:36

AVG HR: 149

REDEMPTION IS MINE! G-VEGAS TIME!!

WEEK 12. This is the week I've been looking forward to for a long time, over a year in fact. This Saturday I will run in the Greenville News 5k, a downtown run featuring over 1,500 participants. Last year, at this very moment, I sat on the sideline, deterred by a calcaneous stress fracture. This year, I get to play. I will give it my all with my goal being to have a 5k PR and win my age group. Last year there were 120 women in the 25-29yr. old division. Even more exciting is that my mom is entered as well. My mom taught me to give everything 120% in life, to live life passionately and fully. I will leave it all out on the course. This will be substituted in training as our sprint workout. After this race, it is back to the track for the remaining 6 weeks of never ending circles. On Saturday, I will be like a caged animal that has been released, fiery eyed and fierce, excited and eager as I hunt down and capture my prey.

I also will proudly wear my HEADSTRONG team kit which I am AWESOMELY excited about!! There is nothing like race day, pulling up your race kit, pinning on your number, and priming your watch as you approach the start line with nervous excitement.

1/19 TEMPO RUN- After completing an 18 miler, aka 72 laps of crazy circles at the track on Sunday, Danette and I showed up at the track again for our tempo day. Still sore from Sunday, we put aside our watches, paces, and heartrate monitors and opted instead to have a FUN DAY! It is important to have an occasional fun day so you don't get burned out. The rigorous demands of training for a marathon can drill the best athlete into a hole. Sure, I could have forged thru and held the paces, but a fun day was good not only physically, but also good for the psyche as well. What a great day of running however fast we wanted and as long as we wanted. Post day 1 mile swim also helped us loosen up. We will be ready for the 5k race on Saturday.

DISTANCE: 5 miles

1/22 GREENVILLE NEWS 5k RACE!

0715

Danette, my mom, and I carpooled to downtown G-vegas for the Greenville News 5k, which boasts roughly 2,000 participants. Even with 32 degree weather, the runners thronged to the start line, clad in the most unfashionable attire that only runners can get away with. This course danced thru the streets of downtown and featured undulating terrain.

BLAST, we were off, chasing a Chick-Fil-A cow that had a 3 minute head start. You catch the cow, you get freebies at the restaurant. I never caught site of the cow, and I udder to say, I didn't really even care. I was on a mission, to win my age group. I started out fast, probably too fast as I topped out at 204bpm on the Garmin. I thought truly this was an error or a spike in data caused by picking up the signal of another runner, but this was me. I didn't know this HR in the run because I don't stare at my watch. I run solely off of perceived exertion. We made a rectangular box on our route. I passed a lot of runners on the uphills but swarms of runners weaved there way by me on the downhills. How do you run down a hill? I still don't know. Seems like gravity should take you. Eventually, I rounded the last right hand corner of our box and could see site of the finish line banner, finishing you off at the Greenville News Plaza.

I crossed the line with a new PR of 21:11, placing 2nd in my age group out of 124 women. I won even though I didn't win. I left everything I had on the course. I hit a 204 HR, something I hadn't seen, or even come close to since college, and those dreaded, make-you-puke, 2k erg tests. I instantly got an ear ache after crossing the line, something that those darn 2k tests did to me as well.

Pictured left is an awesome group shot of Danette, my mom, and I as we stood under the silver mushroom. This mushroom was a portable heater that I should have carried during the 5k. It was toasty warm when you looked up into its billowing tower.

Other than my mom, the biggest champion at the race was Evelyn Tripp who set a NATIONAL record for her age. She conquered the 5k course in 50 minutes at 95yrs. young. I hope I am "living" like she is at 95yrs. old!

My mom, placed #3 today in her age bracket!

Danette ran a personal best of 23:12, putting her right on target to Boston Qualify.

Afterwards, all three of us went to Starbucks to warm up followed by Whole Foods pizza party. What an amazing day with even more amazing people.

DISTANCE: 3.12

Avg. PACE: 6:47

Avg. HR: 173

ACHILLES HEAL!

WEEK 11 has arrived. I thought I would take a short moment to explain the title of my blog "weinackersachillesheal". I have had one friend, and only one, who has had the fortitude to say "Weinacker, you spelled 'heal' wrong." Thanks John Millon for being that friend who tells you when you have that little green piece of spinach so delicately wedged between your front teeth. Either I only have one good friend, or no one else can properly use the homonyms "heal" and "heel" correctly, or no one has noticed....or most likely, no one cares! But, I do. Because when I started this blog I was so frustrated with my right Achilles heel and the chronic pain I was having when I ran, I chose to express it in my blog name. I wanted my heel to "heal," so I in desperate vain typed my blogger site address very emphatically to be "weinackerachillesheal"......as I do so now, pressing each key very hard. I'm sorry computer keyboard to take my frustrations out on you for you are such a dear little keyboard to me, polished and smooth and worthy of my admiration. :). AND, thankfully my Achilles has not been a huge problem. I will have to change my blogger site to weinackersrighttopfootheal before too long I suppose. So, week 11 has arrived and along with it the forecast of snow. Enough of a "significant event" is predicted that all South Carolinians are tractoring it to the store buying cases of bread, milk, sweet tea and fried chicken. The weather will determine which days I run, when and if the roads are driveable.......I'm ready for week 11, bring on the challenges (small ones please :)



1/10/10 Challenge 1 is here...a big one, 8 inches of snow. Here is my snow-punk face. I also stole Santa's boots off a prop in the restaurant to use for the next few days. I go from green tempo shoes to Santa's clod hoppers. I would like to see anyone run a marathon in these things!





1/12: Goal: 1 easy, 10 at marathon pace. Danette and I were eager to get back out and start running after two days of being snowed in at our respective homes. I was the first to arrive at the track. I eagerly opened the door to greet my friend the track with two open feet. As I stepped thru the snow and ice onto the track I suddenly realized that the track, my marathon friend, a pivotal training partner, had been reincarnated as an ice-skating rink. The track was completely useless unless Danette and I donned our skates. Danette arrived shortly after, and we hemmed and we hawed and attempted to come up with a secondary plan. Well, it just so happened to be, at that very moment, the Clemson University Div. I track team was running a workout on their warm indoor, beautifully crafted track. Did I mention it was warm in there? I asked a very nice track athlete if he thought his coach would mind if two very quite, very meek girls, would mind if they tiptoed on the very outskirts of the track when they were practicing. He basically said his coach was a X&#^# and I should not bother to ask. Well, we tried!


So, new game plan. Danette and I would leave our safe track, our friend, and run on the ROAD, something I had not done since Dec. 5th or there abouts when I ran the Clemson Downs 5k. My last time out on the free road was quickly nipped in the butt over a month ago when my poor, osteopenic foot could not handle the harsh pounding of the concrete and I was destined to be a swimmer forever! Ok, enough side melodrama, but running on the road scares me! Danette and I would rather run 60-80 laps in a circle then risk injury by unlevel terrain or pounding on our joints. But, we are after all, running a marathon on the road, aren't we? So, out onto the streets of Clemson we did venture!

The run quickly turned into a cold adventure. We literally ran in the streets because the sidewalks were covered with snow and ice pushed to the side by large plow trucks. It was frigid, with gusting winds creating a mind boggling coldness. We were crazy runners, on a fervent missions, dancing around the terrain as if booby traps were under our feet. We were forced to continually stop and delicately tap around chunks of snow and black ice interupting any type of pace we were gunning for. We were insane for running out there and got some terribly awful great looks.


Running on the road was scary and served as a great reminder as to why Danette and I are running safely on the track for each workout. It is our comfort zone, it is our pacifier. I could feel the very pounding of each step to the smallest bones of my body. We were like caged animals, once tamed to the demands of society, then released into the wild once again. We didn't know how to act, what to do. We ran wild eyed into the streets of Clemson. Luckily, instinct kicked in and we dominated with a kick*** run. Free at last! I say, free at last! as we breathed in the scenery with each step and we didn't have to run in circles like a dog chasing after its own tail! After our wild scamper, I'm ready to head back to the track where it is safe. I'm just saying, I miss my old friend who is always so forgiving on my body and my mind. It's dangerous out there!


DISTANCE: 8 miles
Avg. HR: 144bpm

1/14 SPRINT DAY! I've never done this workout before.....warm-up, 4 X 1200m repeats, cool down. The goal was to run the repeats at a consistent 5:10 split for each one. Well the first one was slow, a 5:16....totally unacceptable. And, in true Weinacker fashion, the last 3 1200M repeats were respectively, 4:55, 5:00, and 4:50. This is not something I'm proud of. If I can critique myself for just one moment, the goal is to run 5:10's, no more, no less. It is important to 'feel' the pace. In the marathon my goal is to run an even pace throughout the entire race. This is why I have already decided to position myself with the 3:40 pace team that is offered at Albany. I recognize that I am a new runner and with time I will become more in tune with feeling the paces. Great day of self discipline on a finally defrosted Clemson track. The warmest thing on the track was the Miami University track team that was warming up for an indoor meet. I know they had to be cold coming up from Florida!

1/16 LONG RUN- Goal: 18 miles at 8:53 pace. This was a very entertaining run because I borrowed an IPOD Shuffle from work and got to listen to the top 100 songs of the year. Yes, I'm very easily amused because I NEVER run with music and so this was a nice distraction as I ran in circles for 72 laps at the Clemson Track. The best part of the run was pacing with fellow runners Danette and Todd for 4 miles. Then, with just a few miles to go, miles 15-18 for mej, when I was really starting to feel all those little aches and pains, my good friend Danette, sacrificing her own pace jumped up the front and paced me home for the last 12 laps. Such a blessing! Running a marathon is mental, at least 90%. Everything starts to hurt when you go farther and farther. It is how you deal with this that really determines the champion. I went into this run with not much sleep because of on-call responsibilities at work. Right before the run I told family that their loved one had passed, made funeral arrangements, and notified the coroner and doctor of the resident's death. I may not sleep before the marathon because I am so excited, I may have to adapt and be flexible as obstacles are thrown at me. Today, Danette and I forged ahead and killed the 18 mile run.

AVG. PACE: 8:32

AVG. HR: 152bpm

HAPPY NEW YEAR!!

My hot yoga friends.

After running in 19 degree weather,

heading to the hot yoga studio for a 90 degree class was mi amor!

I was able to find my yen, detox my organs, stretch and relax,

and take full advantage of the cold lavendar scented cloth

provided at the end of class.

What a wonderful way to start 2011!

HAPPY NEW YEAR TO WEEK 10 OF TRAINING!! I'm ready. I'm feverishly optimistic and excited each day that I will achieve my marathon goal. I'm on a 16 week training plan, so according to records, haha, I should have 6 weeks to go since I'm starting week 10.......WRONG! I assumed that if I started training on Nov. 1st and had 16 weeks of training, I would end up racing on March 5th right on target. Well, if I do this complex math again using a trig calculator, my fingers and toes to count, and an Abacus......there are somehow magically 18 weeks between Nov. 1st and Marathon go time of March 5th~ So, in hindsight, it may have been a blessing that I swam for 2 weeks because of a right foot injury because not only did I allow for it to "heal" (all relative), but I did not get behind in training. Maintaining such a high volume of training for 2 extra weeks places additional stress on my bones and joints. So, I am thankful to have taken 2 weeks off to heal so I can accomplish the last 8 weeks of training with success!

1/4 LONG RUN: GOAL- 15 miles @ 8:43. Very chilly start in the 20's, but warming up nicely. I was a little nervous about the run today as the mileage increases. I know I can do it, but I'm eagerly excited with some angst as this thought in the back of my head creeps up....but will your body hold up? I did a quick potty break behind the bleachers and off I went with my good friend Danette around the track. We would be running 60 circles, 400meter ticks, round and round, enough to make anybody go crazy. I think we will have a huge advantage going into the marathon with our mental discipline having accomplished this daunting task. During the race we will have scenery and people and will not go in circles! AND, misery loves company, and companionship with other marathoners will surely make the miles much more pleasureable.

The winds were light and I felt great until mile 10/11 where the usual aches start to kick in. Just fatigue, no acute injuries. I forced myself to keep upright and forged ahead! My Garmin watch lost signal at mile 12.8 so I had to estimate a pace and appropriation of laps for the last 2.2 miles. My pace was much better today. A solid 8:35 for the first 12.8 miles and an overall average of 8:23 for the entire run, give or take a couple of seconds. I really worked hard on having consistent splits throughout the run, none of this go out fast, bonk, then race at the end to average a good overall split.

The best part of the run was sharing 800m laps with Danette. We would pace for 2 laps then switch off. The miles really ticked by much faster when we did our rotation. What a wonderful day of sharing the work load and enjoying the eventual sunshine that cast its beautiful rays on both Danette and I. And, three cheers for my mom who did intervals. I couldn't be prouder!

DISTANCE: 15 miles
Avg. Pace: 8:23 (completely run by accident my marathon pace)
Avg. HR 149bpm

1/7 TEMPO- GOAL: 1 easy, 4 @ 7:50, 1 easy. As usual, frigid morning temps in the 30's. Not to brag, but I'm getting quite adept at layering and doning proper attire for these early morning runs. I wish I wasn't so good actually because that would mean it would be warmer! HA! I felt great after warming up for a couple of miles. It seemed like such a short run after running 15 a few days ago. I worked really had about pacing properly and running the "pace" given. I actually ran the last 2 of 4 miles slower than the first two with a lower heart rate....something I usually don't do. I ran Boston today, spot on! My mom did her first 4.5 mile run (mostly) training today as well. And, my good friend Danette had a spot on tempo day too. Very thankful for such great company! Check out my go-green tempo shoes pictured left!

DISTANCE: 6 miles
Avg. Pace: 7:42 (tempo portion)
Avg. HR 163bpm

1/9 SPRINT DAY: Complete 6 X 800m repeats @ 3:23 pace. Today was the absolute coldest conditions I have ever run in. It takes a little more to be a champion a teammate once said. Today, I was a champion or an absolute idiot as I arrived at the track at 7:15am to run solo repeats. I had 5 layers on, gloves, thick wool cap, and my mom's iphone in hand to provide a musical distraction from the elements. My face almost froze off and my hands became so stiff even with the gloves that my dexterity to try and open my car door after the warm-up was next to impossible. I desperately searched for warmer gloves and opted for some biking gloves that looked thicker.

Back to the track I went after giving myself a quick pep talk. I decided I would run 4 repeats since it was COLD and I would just run them faster. I also was going to be meeting some friends at 8:30 for hot yoga and did not want to be late.

The repeats went by fast. I wanted to throw up. I didn't. It is January and I recognize that it will be cold. It may be cold on marathon day too.

COMPLETED: 4 x 800m repeats at 3:12 pace
Max HR: 189