12-13-2013

2013 – My Year Of Running

I found this great link-up on Miss Zippy’s blog and wanted to take part. 2013 was a great year for me in terms of running. I conquered some fears and mental roadblocks, and worked hard for a marathon PR. Hopefully there is more to come in 2014! Here are my answers to her running survey. If you fill it out, head over to her blog to participate in the link up!

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  • Best race experience? I mean…I think you know what I’m going to say. NYC MARATHON!! I didn’t run many races in 2013, not even a half marathon in my build up to NYC, because Hanson’s Marathon Method didn’t really recommend it. My training was 100% for NYC. I wanted that PR. And I got it! It was also a great experience to run 26.2 miles with my mom, and cross the finish line together.

  • Best run? Hm…I’d have to say running on a trail that my mom and I just discovered this summer. We did short runs and long runs there. It’s paved and scenic…can’t wait to run there again this spring!
  • Best new piece of gear?  My Garmin! Finally invested in one. I used to use a Nike GPS watch but the screen went black. Then we used RunKeeper for the longest time but I wanted an actual watch for the marathon. It’s pretty on point in terms of distance, and is certainly handy!
  • Best piece of running advice you received?

*In reference to my worrying that missing days due to injury would affect my marathon. Everyone should remember this when they freak out about missing a few days!

  • Most inspirational runner? Gosh there are so many awesome running bloggers I follow…I’m going to pick 2. Lindsey from Out For A Run, and Theodora from Losing Weight In The City. Lindsey is just a beast at running. She crushes it in training and I wish I had her work ethic when it comes to running! I hope to be as fast as her one day…but that is long ways away ;) Theodora was one of the first bloggers I followed when I first started blogging. She has an amazing story as well, and has really gotten faster since she began her journey. I also hope to be as fast as her one day! Both of these ladies inspire me to get out the door and work my butt off for my goals.
  • If you could sum up your year in a couple of words, what would they be? Hard work pays off. I went into marathon training with the goal of not only a PR, but finishing the race feeling good. I had the best race I could that day. I attest that to doing the most training I have ever done since starting to run. I ran the most monthly miles and the most miles in a year since 2010!!

2013 was truly a great year for running. I pushed myself and conquered my fear of running 6 days a week, and accomplished my goals. I can’t wait to try the Hansons Marathon Method again!

How was 2013 for you in terms of running and fitness?

What goals do you have for 2014?

Let me know if you fill this out for yourself! I’ll be doing a fitness related one in the next week or so.

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Don’t forget to enter my giveaway!

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11-12-2013

Hansons Marathon Method Review

As many of you may know, I used the Hansons Marathon Method as my training plan leading up to the ING New York City Marathon. I was really apprehensive about using this training plan, but really wanted to have a good race this year, as opposed to 2011.

I honestly don’t even remember where I found out about this training plan, but once I read reviews about it online, I immediately bought the book through Kindle.
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After reading it, I was seriously so nervous about training. It would be way more than I have ever ran…but I knew that would help me get faster and fitter as well. The book comes with a “Beginner” plan and an “Advanced” plan…though even with the beginner plan, you should probably have a good base before starting it.

Cumulative Fatigue

One of the main principles of Hansons Marathon Method is cumulative fatigue. Cumulative fatigue is, “the accumulation of fatigue over days, weeks, and even months of consistent training.” It doesn’t allow for full recovery between hard runs, though that doesn’t mean you wont’ have recovery days…more on that later.

The Hansons have 5 components that will result in this cumulative fatigue:

  1. Mileage
  2. Intensity
  3. Balance
  4. Consistency
  5. Recovery

Mileage

The difference with this plan and many others is that the bulk of your weekly mileage will not be on the weekends. They say many plans have you running only 3-4x per week, and then running your long run on the weekends. That means 50% of your weekly mileage is done within the span of 2 days. That can lead to overtraining and injury. You will be running 6 days a week. They state that this could freak some runners out in the beginning…I didn’t think I could do it, or run around 50 miles per week like they asked me too…but as they say, have confidence, and you will slowly build up to it. The great thing is that in the first few weeks, you get 2 rest days per week.

Intensity

This plan includes tempo runs, track workouts, and your usual long run. But most of your days will be easy run. While many runners think easy runs are junk miles with no real benefit, according to the Hansons, they are the runs that will really help you in the marathon. Why? Because you are running on tired legs. Do you know how many days after a tempo or track workout I really did NOT want to go out for an easy 5-6 miles? But I did because I knew running on tired legs would help me succeed in the marathon. Also, they stress that in those tempo and track workouts, proper pacing is KEY. If you go out faster than you are told, your body will take even longer to recover from a hard workout.

Balance

As I mentioned above, this training plan emphasize balance in all runs. Your long run shouldn’t be the bulk of your weekly mileage. Instead, all of your SOS (Something of Substance) workouts should be equally as important. Which is why during the week you could be running anywhere from 8-12 miles in your SOS workouts. That also helped me not be so nervous before long runs, because I was already running a decent amount during the week! The good thing about it too is if you must miss a run, all of the workouts are balanced and equal, so missing 1 long run will not totally ruin your entire plan. BUT, you really should try not to miss runs because it will throw your training off and put you behind. I think I only missed about 2-3 runs before I got injured (and had to miss a whole week).

Recovery

“When it comes to cumulative fatigue, you walk a thin line between training enough and overtraining.” Incomplete recovery allows you to perform well, even when you’re not feeling 100%. SOS runs are followed by easy runs. You will not go into a long run with fresh legs…because what’s the point? At mile 20 of the marathon, you won’t have fresh legs. The Hansons want you to get used to that feeling. The good thing about their recovery is that you can run 1-2 minutes slower per mile than your goal pace. It should truly be an easy pace. Enjoy these runs as leisurely runs where you don’t have to worry about time.

Other Key Points

If you look up Hansons Marathon Method, you will find the first thing you read about it is that you will not run 20 miles in training before the marathon. What?!?! Yup.

Not gonna lie…it’s awesome. I loved it. I did not feel like running 20 miles in training before the race. It takes up so much time, and they argue that it also requires a lot of recovery time too.

They are not saying, however, that everyone should not run 20 miles in training. Their rule of thumb is that your long run shouldn’t be 50% of your weekly mileage and that a long run shouldn’t take longer than about 3 hours to complete. After 3 hours, you’re hurting yourself more than benefiting yourself. Your body will need a lot more recovery time, which may lead to missing a run because you’re not feeling recovered.

I actually ran 18 miles in training, as opposed to 16, because I would finish right around 3 hours. If you need longer mileage for mental confidence, then go for the 18. Generally speaking, this plan has you running one 15 miler, and 3 16 milers before the race. And a bunch of double digit weekday runs.

What I Liked:

  • Very structured…took the guess work out of my training plan. Everything you do is explained by science and facts, which makes you feel more confident.
  • Tempo runs (though I also didn’t like them at times haha). They really help build your confidence since you are running at goal pace.
  • Not having to run 20 miles. Maybe once my average pace is faster, I will run longer…I hope one day I can run 20 miles in around 3 hours but that is a long time away!

What I didn’t like:

  • Honestly, there isn’t much I didn’t like. Running 6 days a week is tough. But you’re training for a marathon, it’s going to be tough.
  • Some days, getting in those easy, recovery runs is harder than the SOS workouts. 1) Running 5-6 miles after a hard workout is hard. Your legs feel like logs. 2) Running 8 miles before a long run the next day can be intimidating, but you know it will definitely help you in the marathon.
  • That’s really it!

Overall, I would highly suggest this plan to someone looking for one before their next marathon. It makes sense, has good information, and outlines everything you need to know, along with paces for each workout. They also include nutrition tips, taper tips, strength workouts, and more.

I ran NYCM and got a 33 min. PR! I really attribute this to the plan. Honestly, I never hit “the wall.” My energy never waned. Yes, my hips got tight around mile 24…but I ran 24 miles with ZERO problems, and was able to finish a marathon with only 1 walk break to stretch. It felt amazing to be passing people at the end, instead of being passed.

As I was finishing the race, this Hansons phrase stuck out to me, “We are training you for the last 16 miles of the race, not the first 16.” The cumulative fatigue aspect of this plan is what really helped me.

Would I use it again? Definitely! I already am trying to figure out a way to modify the plan in order to use it for half marathon training. If I run a marathon again next year, I will stick to the beginner plan again, since I couldn’t complete all the runs towards the end. If I can stay healthy, I wonder if I can get another huge PR!

You can order the book on Amazon, or order it to be sent right to your Kindle (or Kindle app on an iPad).

Have you used Hansons Marathon Method?

Would you consider it?

If you use it, please let me know, I’d love to hear your thoughts, and I’m open to any questions you may have!

Here’s a basic outline of their Advanced plan, taken from their website.

**Disclaimer: This post contains affiliate links. I may receive a small commission if you order through Amazon…hey, it’ll help me save up for my next marathon entry ;)

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10-18-2013

Nervous…and Paranoid

We are 16 days out from NYC Marathon…and I’m really nervous.

I haven’t ran the past 4 days. One of my friends was like, that is not a big deal! Muscle memory, etc.

But I am really worried! I missed a 4×1.5 mile workout and a 10 mile tempo workout. I plan on doing the tempo run tomorrow…but I hate that I low on my mileage this week, and had to skip runs due to my shin pain. I did do cross training. Monday, I rode the bike, and yesterday I pool ran for over an hour (SO BORING).

I am going to lay out my worries, because I think writing/expressing them will help:

1) I’m worried that I’m losing fitness…I know that I really wont in just 4 days BUT I’ve had to miss a few days in the past 2-3 weeks due to this pain, and I’m scared of it all adding up.

2) I’m scared that I won’t be able to finish in less than 5 hours, which is my ultimate goal. I feel like missing these runs are going to affect my overall time.

3) I’m scared my shin will hurt during the race and I won’t finish. Surprisingly, this is the least of what I’m worrying about but it’s still in the back of my mind.

Basically, I just want to run this marathon and feel good. Like I’ve said a few times before, in 2011, I ran my first marathon and was miserable. I was done by mile 17 and had to walk/run the rest of the way in. We were on track for a 4:55 marathon and ended up in 5:20. I felt bad that I held my mom back.

I know it had to do with fueling and hydration. I just want to finish this race feeling strong. Obviously I will be tired by the last few miles, but I want it to be “normal” tired, not exhausted and puking at the finish line, like last time.

This post was really random…and I just wanted to get these worries out there and hopefully hear from other runners who have gone through the same thing.

Did missing a few days affect you in the end? Or not really?

Were you really worried? How did you get over that?

I’ll leave you with something the Hanson’s tweeted me (I’m following their training plan). I needed to hear this!

Screen shot 2013-10-18 at 11.25.46 AMI will certainly try to remember this!

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09-30-2013

NYC Marathon Training Week 13

First week all training plan where I had to take multiple days off and veer off from the plan :( It was rough but had to be done.

Monday:

Was supposed to do 3×2 miles but my shin was really hurting. I went to the gym and did 3×2 miles on the bike instead. I modified the workout and did 3×20 minutes at a hard pace, 5 min rest, on the bike, and ended up biking for 23 miles.

Tuesday:

Off

Wednesday:

Got in my tempo run (1 mile warm up, 9 miles at marathon goal pace, 1 mile cooldown), but whenever I stopped (once before starting and once to pick up a water bottle on the way) my left shin hurt a lot. I couldn’t put weight on it and had to massage my leg first to loosen it up. Glad I at least got to finish the workout but knew I had to take it easy after this.

Thursday:

Took a spin class instead of running an easy 6 miles. I wanted my legs to be ready for a long run this weekend.

Friday:

Went to a PT and got my leg massaged, got ultra sound and electric stim treatmeant. PT advised me not to run until my long run.

Saturday:

Saturdays are the days I usually do my long runs but decided for an extra rest day and moved my run to Sunday. Went for a 1.5 mile walk instead to see how my leg felt.

Sunday:

Was SO nervous for this run but felt great! No pain in my leg and no pain once I stopped either which is a good sign. The inflammation went down too. We ran part of the NYC Marathon course and those bridges will definitely be killer. The most exciting part to me is that we just went by effort, and ended up doing an average pace of 10:24 per mile! Our goal pace is 10:18…it’s a good sign that our easy pace is improving.

My dad also came along for this run to give us our gels and water every 6 miles. I loved running in NYC. For all of you who live there, I’m so jealous. You can run anywhere when you have a long run day, while I have to do loops around my town!

I’m so happy that I was able to do ok with this run. As a precaution, I’m taking today as a rest day before finishing up the rest of the week’s workouts. Tomorrow I have to do 2×3 miles (hopefully).

Do you get paranoid or worried when you miss days in your marathon training plan?

Do you live in NYC? What’s your favorite place to run?

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