09-09-2013

Week 10 of NYC Marathon Training

Another week done. Now we are about to get in the tough portion of Hanson’s Marathon Method…I’m kind of nervous! This week includes 6×1 mile repeats, an 8 mile tempo run, and a 16 mile long run…

Here’s last week’s recap:

Monday:

Track workout.

4×1200 meters with 400 recovery @ goal 5K pace.

We felt really good for this track workout, as opposed to last week’s where we started to doubt ourselves. Our paces were right on the money, and we felt strong overall. Obviously I was tired by the last 2 reps but it always feels good to finish a tough workout. My dad tagged along and did his own track workout because he wants to run the Fifth Avenue Mile with us in a couple of weeks!

Family track workout

Tuesday:

Off

Wednesday:

8 mile tempo run with a 1 mile warm up and cool down. Total=10 miles.

Another great run for us. I felt confident going into this that we could keep our goal marathon pace for 8 miles. While we didn’t hit each mile EXACTLY due to hills, etc., the average pace was good and we were mostly in the range, as seen below (though we definitely started too fast).

Thursday:

Had to move my schedule around because I knew I wasn’t doing my long run on Saturday this week (football game). Today we did an easy 5 miles before heading to a Blake Shelton concert! Who are my country fans?

Friday:

10 mile long run for the week.

When we left, we said let’s just do 8. We were feeling tired and slugging, but once we got out there we felt fine. At mile 8 I said let’s just do 1 more mile, then once we hit 9 we were like, well we might as well make it 10! The weather was great too…though I still get salt stains from sweating too much! Who else gets these?

Saturday:

Early morning 6 miles before heading to the Rutgers football game. Check out this weather??? A little TOO chilly for me but I cant complain.

Sunday:

Was supposed to do 7-8 miles but decided to take the day off. My mom has been feeling really fatigued, and this upcoming week will be a tough one, so we called it a rest day. Hey, we haven’t skipped any days yet in this plan and it’s been 10 weeks! This is the best I have ever done following a plan :)

Do you think taking a rest day before a hard week is ok? One day won’t make or break us right? I was a little paranoid all day about it but it felt good to just relax!

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08-19-2013

Week 7 of NYC Marathon Training

Another week down. Didn’t have a perfect week of training (missed one day), but got close! Here’s last week’s recap:

Monday:

Track workout. 1 mile warm up, 8×600 meters with 400 meter jog, 1 mile cooldown.

I followed the paces prescribed in Hansons Marathon Method but couldn’t hit them for all 8. I was supposed to do 600 meters in 3:06 but the last two were 3:10ish. Probably need to slow it down for the next track workout because you aren’t supposed to walk during the recovery jog. Oops.

Tuesday:

Off

Wednesday:

Tempo run. 1 mile warm up, 5 miles at goal marathon pace, 1 mile cooldown.

So my goal pace is 10:18. I’d love to run a 4:30 marathon considering my last one was in 5:20 due to major bonking. Therefore, 5 miles tempo means 5 miles at 10:18. Not bad at all. Tried to stay within that but went a bit faster…is that bad? I also think mile 4 got all screwed up due to a phone call I got (I use RunKeeper on my phone).

Thursday:

Easy 5 recovery miles.

I had to switch around a few days this week due to going to Atlantic City on Saturday. I was supposed to do 4 on Thursday but ended up doing 5 instead so I’d only have to wake up and do 4 miles before heading to AC on Saturday.

Friday:

10 miles! Our first double digit run! We felt pretty good…need to work on fueling though, I’m still clueless with how I can fuel better. Here is us post run-

I actually felt so good afterwards. No stiff legs. No shin pain. Nothing! I think my body is getting used to running longer miles finally :)

Saturday:

Easy 4 recovery miles.

Ok so that day I was feeling the tiredness in my legs. We ran sloooowww, and walked the last mile home. I really just knew my legs needed to take it easy.

Sunday:

Was supposed to do 4 miles but being that I was out the night before and didn’t sleep until 4:30 am, my body just wanted to lay in bed the next day ;) AC was fun though! Minus the fact that I lost my shoes, but that’s a whole other story ;)

I can’t believe we are almost halfway through training. I don’t know how I feel about it. Hansons Marathon Method has us only running up to 16 miles, though a couple of times. I really hope that this works. I do not want to feel miserable during the race again.

How do you fuel for long runs? Gels? Gatorade? Do you get a sloshy feeling in your stomach if you drink too much? I really need to figure this all out!

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03-27-2013

10 Mile Run Recap

Yesterday was my first double-digit run in a year and a half! Crazy! Of course, as usual, I was really nervous before the run. My shin had been bothering me for a few days, and my soleus muscle was sore from massaging it. I was crossing my fingers I wouldn’t have to turn back early.

Our route was an out and back route on a trail along the Raritan River here in NJ. I didn’t snap a pic this time, but here is one from a fall run…the trail is beautiful and surrounded by water on both sides!

We did 4 miles out, and 4 miles back on the trail, then finished with two miles around Rutgers. Mentally I just felt like this was easier than 5 miles out and 5 miles back haha.

I felt amazing after this run.

I have never felt like this after a long run before. I felt like I could keep going! My mom and I also ran the second half faster than the first half (whaddup negative splits?). We were averaging 10:38ish in the beginning (I wanted to go slow because of my shin), and ended the run with an average of 10:25!

I think a few factors played into this successful run.

Usually I fuel at 45 minutes with a gel and water. This time, I decided to take in a little bit of fuel every 1 mile (or 10ish minutes). I decided to try this after seeing Neon Blonde Runner’s post with this handy dandy fuel calculator! Click on exercise, input your info, and it tells you how much to take in per 10 minute increments.

I felt energize throughout my entire run. Usually by the end I fade, and I fade hard. I think it’s because I’m a heavy sweater. So with the combo of fueling every mile a tiny bit, and hydrating with water and NUUN, I was able to have a great run.

I really, really want to break my half marathon PR of 2:05…and I really would like to hit 2:00 or even 1:59! I know it’s lofty, and my coach is telling me to aim for 9:50 half marathon goal pace, but I am ready to push that pace…sorry Marc, I have to try! ;)

This last month is time to grind. I am going to be more serious about my cross-training, hill intervals, and lifting in order to get stronger. We’ll see what happens on race day!

I also wanted to share with you all some tips on how to get through a long run…sometimes the motivation isn’t there, or mentally it just seems like a daunting task! Here’s how I get through it:

LRtips

1. Find a running buddy…or just a buddy in general – I run most of my runs with my mom, so that really helps the time go by. Run with another runner, or find a running group to train with who has runners that go your pace. Or if you don’t have any runner friends, have someone bike along side of you. I’ve had my brother ride his bike next to me on long runs before (and blast music from his phone lol).

2. Make a new playlist – This is a typical tip. I love downloading new music and making new playlists. They always get me excited to go for a run, and they definitely help pass the time. You can also listen to podcasts or audiobooks if that’s more your thing.

3. Take a new route – In order to spice things up, sometimes I drive to trails in my area because my usual routes bore me. Running somewhere new and scenic can help you pass the time. Google local trails and parks near you to try something new.

4. Do a smaller out and back route – I did 4 miles out, 4 miles back, then added on closer to my starting point. When the distance seems mentally daunting, this may help you, since you’ll be closer to home and adding on 1-2 miles…it makes it seem like less to me!

5. Do multiple, smaller out and back routes – When I had to do 18 miles during marathon training, I remember not having a route around me that I really wanted to do. I knew I’d be bored. So instead I did 3 miles out, 3 miles back to my house, fueled, then repeated that 2 more times. You can change increments to 2 miles out and back, 4 miles out and back…whatever helps you mentally! It’s all about playing tricks on your mind ;)

What do you do to pass the time on long runs? How do you fuel?