Caper’s Surprise Rehoboth Seashore Marathon Training Log

At the beginning of this week, I seized the opportunity to try again to cash in on a great season of training, after a disastrous end to my NYC Marathon. I’ll be running the Rehoboth Beach Marathon in Delaware in two weeks, on Saturday, November 5. On the advice of an experienced multiple marathoner friend, who advised that the body loses speed faster than endurance, I focused my training this more » Read more

It’s More than A Goal Time: What Exactly is a Sub-3:00 Marathon?

So many times I hear runners talk about their goal time for a marathon. Having an end goal for your race is awesome! Something I realized though, is that we talk about our time goals but don’t always talk about what they actually mean. What the heck IS a sub-3:00 marathon? (When I say sub-3:00 you can substitute any goal. It’s just the example we’ve been using the last few weeks.) more » Read more

Make Track Workouts Work for You: Don’t Make these 7 Mistakes

Runners love track workouts; they give us feedback and structure, plus they break up the monotony of our training weeks. After running mile after mile at the same old easy pace, it’s nice to head to the local track to work! But what if that work isn’t really doing you any good or worse … hurting you? Many runners don’t know how to run a track workout correctly. Luckily, we’ve seen plenty more » Read more

Caper’s Marathon Recovery Training Log

Two weeks after the NYC Marathon, I feel 99% recovered, in good shape and wishing I could find a place to race in a few weeks. I am finally learning to listen to my body, recover when it is time to recover and find the right level of effort for harder runs. Can’t wait to see what I will be able to do with that when the time comes (at more » Read more

Run a Sub-3:00 Marathon in Just 4.5 Short Years

Over the past four and a half years, I have grown to love the marathon more and more. This doesn’t mean I haven’t struggled along the way, or that I have the whole marathon figured out. However, I have learned a lot through each and every training cycle. In fact, some of my best successes in races have come from looking back and pointing out what worked and what didn’t. It’s more » Read more

Molasses Training Log – 10.25.2015

Monday (10/19) – I bought a book called Running Strong by Dr. Jordan Metzl. The book discusses all sorts of running maladies, and is entertaining and informative. I didn’t really read anything in it that I haven’t read before, though. What I am enjoying is the Iron Strength for Runners workout that’s in the book. Today I just wanted to go through and try each exercise to see what it’s more » Read more

Caper’s Marathon Week Training Log — Week Ending 11.1.2015

I had the best marathon taper ever. I ran easy, my body felt healthy and rested, I ate well, carbo loaded diligently and saw running friends. Enjoyed the pre- marathon spirit in the park. Got plenty of rest in the nights preceding and even the night before the marathon. On marathon day, I ran 23 miles right at my fitness level and then blew up spectacularly from salt loss in more » Read more

Run a Sub-3 Hour Marathon in Just 13 Short Hours a Week!

So you want to get faster, maybe break three hours in a marathon or maybe … just maybe qualify for the Olympic trials. No matter where you are in your running career, you can. But, Jasmine! A lot of these competitive women train a whopping 80, 90, 100 miles or more per week. I don’t have enough time to do that. How can I ever be that fast? You can. I more » Read more

Hill Training Hacks for People Who Live in Flat Places

Running hills is important part of any good training plan, right?  It’s good for our bodies. It puts muscles where we never knew muscles existed. It makes us faster, stronger, and tougher runners.  Sounds great to me! I’m on board! Um, there’s just one thing. So for most of us, it’s just as simple as getting out there, finding the hills, and doin’ the damn thang. But when you leave in one more » Read more

Run a Sub-3:00 Marathon in Just 10 Short Miles a Day!

I raced the Columbus Marathon last week. Unlike last year, I didn’t get stressed out about the race. I was very, very ready (or at least I thought I was) when I showed up on the starting line. I knew it was just a matter of getting there with the right gear, a solid race plan and some good fall marathoning weather. I went after a 2:50 race, but landed on a 2:54, more » Read more

Miles to Go Before I Sleep: Running-Induced Insomnia

Hard training is draining! Running miles after mile on top of leading the rest of our lives should leave us spent by day’s end, but sometimes that very activity that’s causing us to be so tired can prevent us from sleeping. Really! There’s this thing called running-induced insomnia. “What!” you might be thinking, “isn’t exercise supposed to make you tired and want to sleep more?” It’s supposed to, but it doesn’t always work more » Read more

Caper’s Marathon Dress Rehearsal Training Log — Week Ending 10.25.15

I’m ready. This past week, I nailed the splits on my lactate threshold cruise intervals and marathon dress rehearsal. I made it to the taper. Hooray! The hay is in the barn, and it is time for a “trust your training” exercise. But first, here is how week 19 went: Monday PM: After traveling all day from Texas, 5 miles on track at 8:27 avg in windy, chilly weather.  Had more » Read more

Caper’s Training Log — Week Ending 10.18.15

Howdy from Texas! With very long weekend runs out of the way, I have been enjoying a “back to my roots” long weekend in Texas. This third to the last week of NYC marathon training was just right for me, with 17 miles at or above goal marathon pace and 57 total miles (a comfortable haircut from my average weeks). Here are the details: Monday: 8 miles very easy (10:07/167 more » Read more

Sage’s Training Log: 10.4-10.15.2015

The past almost two weeks have been completely about recovery from the October 4 Portland Half Marathon. Like the five 10ks that I ran between January and August, my hamstring/glutes are biting and tender. The message is clear: take a break, enjoy other activities, let your body heal. Having been more on the injured list than not since early 2010, I would be doing myself a big disservice if I weren’t careful during more » Read more

Caper’s Training Log — Week Ending 10.11.15

Week 17 of NYC Marathon training was about the power of the group, pushing hard and recovery. I once read that the difference between being in the best shape of one’s life and being injured is razor thin. I squeaked through on the good side of that knife, with the strongest cruise interval workout and fastest and longest run of the season separated by several days of aggressive recovery. Here’s more » Read more