When you think of cheating in running, usually the first things that come to mind are doping and course cutting. While both of these things are more rampant than any of us would like and are far from victimless crimes, have you ever given any thought about the things you do to cheat yourself? Most of us have one or two habits that we know aren’t the best for our training, but there may also be others that we don’t even realize are holding us back from reaching our full potential.
The base building is beginning again. Since this was a holiday week I didn’t have as much pool access as I normally would since there isn’t a pool in my parents’ town. I hope everyone had a happy Thanksgiving and got to run before feasting.
Monday – I had a “swim test” of 3×100 yards for time and a 400 yard for time. With drills, warm up, bonus yards, etc. it was 2,000 yards total. The 100s were 1:55, 1:56, 1:57 and the 400 was 8:11. I also met with coach to talk about some 2017 things and plan for 2018. I now know the answer to “what is your next race?” – it’s a 1/1/18 race downtown. 5K. Terrifying.
Tuesday – I had to run in the morning before we hit the road so it was a solo run, though I did see one of my friends out running. This was a progression run – one mile warm up, three miles progressively faster, one mile cool down. The progression miles were 12:06, 11:52, 11:26 which I was happy with for the first “workout” post marathon. Ave HR 157. Then LOTS of time in the car.
Wednesday – I went to the athletic club in my parents’ town to ride on a stationary bike since we had too much stuff to bring the bike and trainer up north with us. My mom came to the gym with me and rode a recumbent bike for 30 minutes – I was so proud of her. 13.1 mile trainer ride with an average HR of 153. I also walked with my aunt in the evening.
Thursday – since it was the first year I wasn’t at home for Thanksgiving since I started running I wasn’t able to do the Drumstick Dash (I was cheering last year since I sprained my ankle the week before), but I was still able to participate via the “Outta Town Dash Around” virtual race. They sent my shirt ahead of time and I ran and took pictures in it. 4.65 miles is the typical distance for this race, so that is what I ran. Ave HR 166 (I was not “racing”). In the evening I went for a walk with Mr. Anise.
Friday – I went back to the athletic club to ride on the stationary again. My mom came back and she actually joined the gym because she felt so much better after her ride on Wednesday. I am so happy for her. I rode 17.3 miles, a 20 min warmup, 30 min steady state, 10 min cool down. Ave HR 144.
Saturday – This was my last run along Lake Huron for the year. I went out for my “long run” which was only six miles. It felt like “since when is a LR only 6 miles” and “this is my longest run in three weeks.” But I was happy to have a sunrise run along the lake and in the woods, and very happy there was a latrine in the park for an unplanned stop. Ave HR 149. The LOTS of time in the car.
Sunday – I was supposed to have a 90 minute ride that was 22.5 miles on the bike trainer…but the trainer has too much tension and I only averaged 13 mph, so I stopped at 20 miles because it was more than 90 minutes and I needed to move on. Ave HR 150. I also lifted weights with my trainer and then worked on swimming with her before I swam my 2,600 “bonus set.” I don’t normally swim on Sundays, but since I didn’t have pool access Wednesday or Friday I had told Sean (swim coach) that I could swim on Sunday.
Swim – 4,600 yards
Bike – 50.4 miles
Run – 15.7 miles
I’m slowly catching up with life again. Slowly. The past year has been rough and so many aspects of my life are just simply behind. I’m currently trying to spend time with my girls, get caught up at work, get my running back on track and cleaning out and purging my house. I’m starting to find my voice again, so look for more posts from me in the near future. I had a pretty good week. It looked something like this:
Friday: I was going to wait a week after my race to run. It was a beautiful day, so I got out and just ran 4 easy, therapeutic miles.
Sunday: 10.5 easy catching up with my good friend Amie.
Monday: 6 easy miles after work with my friend Jeff. My legs felt fresh and for the first time in months I felt I was running at my normal 8:15- 8:30 pace. Actual pace: 8:50. Well, at least I felt good.
Tuesday: Took back to back classes at the gym. I paid for this the next day. Squeezed in a speed workout just to totally wear myself out. I was supposed to do 8 by 800 meters, progressing from an 6:30 pace down to a 6:10 pace. I did 6 at a 6:30 pace. I was tired and my form was failing, so I cut it at 6.
Wednesday: Rest day
Thursday: Evening easy run with my friend Rachael. It was nice to catch up. 6 miles
Friday: Took a barre pilates class and restorative yoga class
Saturday: 12 miles easy
Sunday: Hopped on the treadmill with limited time so needed to cut tempo workout short. 2 mile warm up, 2 @ mary pace, 1 @ half mary pace, 1 @ 15 seconds faster than half pace. No cool down, needed to hit the shower.
Good morning and happy Monday! Hope everyone had a great week and enjoyed all your miles 🙂
The weather here in Northern Virginia has been really beautiful for the past week so I’ve been loving my runs even more than usual. Here’s my week of training…
Mon: 4 miles in the morning/Track workout in the evening. 6 K’s at threshold ranging from 3:13-3:17, with 1 minute rest in between. Lifted afterwards.
Tues: 4 miles in the morning/10 miles in the evening.
Wed: 4 miles in the morning/10 miles in the evening.
Thurs: 4 miles in the morning/Track workout in the evening. Anytime I hear the word “Michigan” I automatically panic, so when my coach told me I was doing a “Michigan style” workout I was a little nervous. It was 8xmile with 1, 3, 5, and 7 on the the track and 2, 4, 6, and 8 on a road loop at 6:30 pace. I lucked out with a pacer for the track stuff, who just ran 3:57 for the mile at Millrose Games(!) and that helped a TON. The workout actually ended up feeling super relaxed, fun, and even a little easy because all I had to do was jump on the train and chill out behind him for 5ish minutes. I ended up running 5:17, 5:13, 5:11, and 5:05 for the track miles and between 6:30-6:40 for road miles. Lifted afterwards.
creaky and slow miles in the morning/9 miles in the evening. Still driving the struggle bus from the Thursday workout. Well worth it though.
Sat: Long run.
10/17 to 10/23 Post half-marathon recovery week
When we left off, I had just run the Baystate Half Marathon. I intended to get a massage and start easing back into running, but I came down with a cold and went back and forth on recovery: one day I was bounding out of bed raring to go, the next day I was flat out on the sofa again. Yuck.
Monday 10/17 – Rest, trying to get over cold
Tuesday 10/18 – Still feeling crappy, did a set of MYRTLs
Wednesday 10/19 – How is this cold getting worse? MYRTLs and recovery yoga
Thursday 10/20 – Rounding a bend cold-wise. 25 minutes on the bike trainer to belatedly loosen up my leg muscles.
Friday 10/21 – Feeling good. Ahh, a run! 25 minutes easy (2.5 miles).
Saturday 10/22 – Climbing with friends
Sunday 10/23 – 4 miles really really easy (50 minutes?); walking along the Charles River to watch rowers compete in the Head of the Charles Regatta
10/24 to 10/30 Cold recovery week 2
I was so tired of being congested this week. Not, you know, actively run-down or feverish or too fatigued to function – just stuffed up and with a cough that would not go away.
Monday 10/24 – 3 miles easy into a headwind…both ways. It was 50F out, but I bundled up for extra warmth, and I’m glad I did.
Tuesday 10/25 – Started feeling gross again. This cold is completely kicking my ass. One set MYRTLS, one set core exercises.
Wednesday 10/26 – Too congested to think, but the cold is entirely in my head (literally, not figuratively). Complete rest today.
Thursday 10/27 – Intended: 5 relaxing lunch-hour miles, trotting along at 11:30 recovery pace. Actual: 3 miles on the treadmill (11:30), derailed by an absolutely infuriating podcast episode. Said episode featured a blogger who made some terrible, terrible running decisions (signing up for her first marathon two months out, running a recent marathon on a longest training run of 4 miles) and got away with it. At which point I stopped the treadmill and
hurled my phone across the room deleted the podcast from my phone, followed by MYRTLS and stretching.
Friday 10/28 – Cross-training: a lunch-hour ballet class! 45 minutes of really intense barre work for my first ballet class in about five years. Embarrassed myself in front of a whole bunch of very elastic, very coordinated people, most of whom dance for a living or are retired dancers. I made sure to stretch and stretch and stretch before and after, but my glutes and calves are still sore. But it’s good to see my body still remembers what to do. 14 years of ballet and modern dance weren’t for naught.
Saturday 10/29 – 5 ‘whatever’ miles (“go forth and run at whatever pace your body pleases”). 8:50 average (it was cold).
Sunday 10/30 – Rest and family time.
Here at Salty many of our writers publish our training logs for everyone to see. We may not put every detail in them, but it allows other Salties and you to get a better idea of how we train. One of the beneficial aspects of keeping training logs is being able to look back at a training cycle to compare workout paces, long run progressions, mileage consistency, and how you felt throughout the weeks of training compared to previous seasons. The lessons we learn from this analysis can help us make adjustments and gain the self-awareness we need to make big progress from training cycle to training cycle.
Yesterday, I finished marathon number 14 and, like so many runners out there, I fell considerably short of my goal. However, I know better than to judge the entire training cycle based solely on how a marathon went. Much of yesterday’s performance was due to the weather and wasn’t helped by a last-minute case of the stomach flu. But even if I simply had an off-day or overestimated my abilities, no matter the result in the goal race, there is still much to be learned by analyzing a training cycle.
Now that we’re in the thick of spring marathon season, it is the perfect time to learn how to effectively analyze a training cycle. Read more >>
This was a pretty great running week. I feel good after running 73 miles, was inspired seeing the Olympic Trials marathon on TV and got to run through northern Manhattan across the Highbridge Acqueduct.
Monday – 7 recovery paced miles (9:50/139 bpm) on gym treadmill. Almost finished “Marriage of Opposites,” a historical novel about Pisarro, and plan to start another historical novel by the same author. Legs feel great after the run.
Tuesday – 11 miles with 12×3 min hard uphill/downhill (8:08, 7:27, 7:24, 7:42, 7:30, 7:12, 8:08, 7:40, 7:27, 7:52, 7:36, 7:11) with 45 sec walk recovery. My effort was fairly consistent, with heart rate generally between 172-176, touching 179 on the steepest hills, and differences in paces reflecting hills and a few icy patches. Proud that I kept the stress recovery cycle exactly and that I was one second faster on my 12th rep than my 6th on the same hilly spot. Strength work: 3 sets single legged weighted goblet squats, 2×20 push ups, 3 sets hamstring exercises, 4×10 box jumps, 26 100# deadlifts.
Wednesday – 8.4 recovery paced miles (10:08/139 bpm) around the CP reservoir while it was snowing, listening to “The Dovekeepers.” Strength work: side planks (80 sec each), 2×20 push-ups.
Thursday – 12.5 miles with rather pathetic 7 mile GMP run, broken into 3 miles (7:55/167 bpm); 1 mile (7:56/168 bpm); 2 miles (7:54/166 bpm); 1 mile (7:50/166 bpm), with about 60 seconds between sets. My heart rate was not high, showing I had ample fitness to do it, but cold wind and effects of work dinner the prior night made it hard for me to find the mental stamina needed to focus to hold pace for a continuous long run. Strength work: one set single leg goblet squats, plank, balance exercises.
Friday – 9.3 easy treadmill miles (9:52/141 bpm) while listening to “The Dovekeepers.” Discovered from my new watch that my body is slightly unbalanced favoring my right leg while running outside and now that it is unbalanced favoring my left leg on treadmill. The imbalance bothered my left foot toward the end of the run but felt better as soon as I stopped. Strength work: 3 sets Lateral lunges with Kettlebells to strengthen adductors, 3×20 push-ups, 2×30 weighted eccentric heel drops, one leg touches, star reaches, 2 sets single legged weighted goblet squats.
Saturday – 14.6 miles (8:46/159 bpm) with NY Flyers through northern Manhattan up to the Highbridge in frigid weather. LOVED the camaraderie, scenery and general feeling of badassery running in frigid, windy weather with friends through four northern Manhattan parks, including some dirt trails and rocks, past Alexander Hamilton’s grange and across the Highbridge Aqueduct. Heard one of my favorite lines when a man in the Bronx neighborhood we were running through asked if we were running to Central Park, and when we said that were, exclaimed “NO WAY!!” in a heavy Bronx accent. I had intended to run additional miles alone but really wanted to make it home in time to see the Olympic Trials Marathon. I was moved and inspired by the event, seeing Desi’s control and late race strength, Shalane and Amy’s teamwork, Amy’s come back from fourth place to win and Meb’s strength at 40 and consistent sportsmanship. Wish I could have seen it in person. Many thanks to my fellow Salties who were taking pictures and kudos to Tea who toughed it through hot and difficult conditions. I am proud of you!!
Sunday – 10.1 miles on gym treadmill (9:06/144 bpm), focused on balanced running. Strength and balance work: one legged touches, star reaches, 2×30 weighted eccentric heel drops, 3×15 lateral lunges with 45# Kettlebell, 4×10 box jumps, 3×12 100# deadlifts.
I am so thankful to end a 73 mile week feeling strong and healthy! And looking forward to a cut back and some skiing next week to keep things that way.
Weekly total: 73 miles
During week 7 of Boston marathon training, I experimented with putting my interval workout midweek and stacking my marathon pace and “long run” days back to back to provide maximum recovery days the rest of the week. This worked well for me, allowing me to go hard on my hard days and run more total miles of speed work without feeling on the knife’s edge of injury. I also enjoyed a boost from running with my son.
Monday – Planned day off.
Tuesday – 9.6 recovery paced miles (9:51/143 bpm) in CP with strides at end. Finally got the nerve to run briefly with and meet Lyle, an 80ish runner I see often who inspired me. He told me he has been running for more than 30 years and runs around 10 miles per day. Strength work: 3×15 weighted goblet squats, 2×20 push ups.
Wednesday – 11.5 miles, with 12×3 mins hard uphill/downhill (7:45, 7:26, 7:19, 7:12, 7:39, 7:21, 7:18, 7:36, 7:49, 7:05, 7:26) with 2 min recovery (1:30 jog/:30 walk). Central Park was very crowded and had to weave among people, making it challenging, along with the hills, to run a consistent pace. Feel like I am getting stronger and faster and that my speed limiting factor is muscular endurance not heart rate. Strength work: 2×80 sec side plank, 1 set single leg weighted goblet squats.
Thursday – 6.2 recovery paced miles in CP (9:44/141 bpm) with strides at end. I am almost finished listening to “Primal Endurance” and have started experimenting with tweaking my diet to teach my body to more efficiently burn a higher percentage of fat (rather than carbs) during exercise. Strength work: 1 set weighted single leg goblet squats, 50 push-ups, 2×30 weighted eccentric heel drops, 3×12 deadlifts, 1 set Kettlebell hamstring exercises, 3×10 box jumps.
Friday – 10.5 miles easy (9:29/146 bpm) on a beautiful day in CP. I usually skip the almost half mile Great Hill at the back but felt good enough to go for it today. I was completely absorbed in “Primal Endurance” which I would highly recommend to endurance athletes looking for the next great book. I had GMP miles on schedule but woke up with a bit of delayed onset muscle soreness from Tuesday’s workout, and while warming up felt sore places in my quad and hip that had not completely resolved from Tuesday, so decided to run easy another day.
Saturday – 13 miles in Central Park with 7.3 at GMP (7:56/173 bpm). Glad I waited another day to do this run. Felt strong and mostly enjoyed this tempo after settling in, especially the thrill passing lots of runners instead of being the slow poke that I am on easy days where I train by heart rate. Brief stop at 4 miles. Planned to tempo 8 miles at 7:55 but body ran away with the pace at the end, spiking my heart rate, so I took a break and started my cool down.
Sunday – 13.5 miles in CP (9:30/151 bpm), the first six miles with my son! Ran most of the run easy, then the last 1.5 miles at GMP. Strength work: weighted eccentric heel drops. Hopefully box jumps if I can get warmed up again.
Weekly total: 64 miles
Hello from Windham Mountain, NY, where I am enjoying skiing with my daughter and a little cut back at the end of five weeks of building mileage and two challenging workouts this week of long hills at half marathon pace and a solidly sub-8:00 six mile tempo which included a huge hill. Here are the details:
Monday 1/11 – 10 miles in dark, 28 degree weather plus high winds on track and trail while listening to “All the Light We Cannot See,” very easy with strides at end (9:48 avg). Felt proud of myself for being out there.
Tuesday 1/12 – 12.5 miles with 7×5 mins uphill at HMP (7:46, 7:35, 7:55, 7:42, 7:41, 7:41, 7:35), 2:00 steady paced downhill running plus 1:30 rest recovery. 8:08 average running pace for workout. I worried over this workout for a week and was proud that I got it done. Ran on Central Park’s long west side hills, whose length allowed shorter recovery than the uphill portion to increase Interval benefit. Ran with joy and felt one with the effort! I modified this workout from Hanson’s prescribed 12×3 mins uphill with slow jog (more than 3 mins) downhill recovery – but I think it has at least as much benefit with lower risk of repetitive motion injury from running the same hill hard 12 times. Activated my core and glutes before the run with planks, bridges and single leg goblet squats with 20 lb weight.
Wednesday 1/13 – 7.5 miles easy on treadmill at gym while listening to “All the Light We Cannot See” and (9:41/144 bpm) with 4x MP “strides” at end. Also did solid strength and plyo work: 2 set weighted eccentric heel drops, 3 sets deadlifts, 2 sets Kettlebell hamstring exercises, 2×10 box jumps, bounds and various planks.
Thursday 1/14 – 12.5 miles in Central Park, including a hair shy of 6 miles to my turnoff for home at GMP (7:54/175 bpm) in freezing, snowy weather. Activated glutes and core before the run with weighted goblet squats and planks. This was a hard run: I had to run home to poo before starting the tempo part of the run, then felt very nauseous about a mile in from trouble regulating my body temperature while running hard in cold and wind. Hanson’s said to run this on a hilly course (preparing for Boston) at GMP effort. So I ran the full CP loop including the 4/10 mile great hill that is an 8-9 pct grade. Held average GMP through up and down of that massive hill (7:56 for that mile) About a mile later, I started to lose pace so allowed myself a less than 60 second stop at 3.65 miles, til my heart rate recovered to 130 bpm. When I resumed, I really pushed hard and picked up the pace, concentrating on using my muscles and smooth, strong movement. Felt surprised and pleased when I saw my average pace at the end.
Friday 1/15 – 7.1 miles heart based recovery pace (9:24/135 bpm) on trails with Deena doggie. Reverse lunges and lateral lunges with 45 lb kettlebell before the run.
Sat 1/16 – Planned day off to ski!
Sunday 1/17 – Planned day off to ski!
Weekly total: 50 miles
The training stimuluses from the Hanson’s training plan appear to be working and I look forward to my workouts next week.
Early season training for Boston has been just what I needed during this holiday season. Hanson’s Boston training on 75 mpw begins by prescribing a reasonable number of easy miles and one weekly workout to remind the legs what marathon pace feels like. At the end of the second week, my body feels strong, my heart rate is low and I feel optimistic about my prospects for progress in the training season ahead. Here is a breakdown of the week:
Monday 12/21: 7.5 continuous miles very easy (9:44/142 bpm) in pouring rain on streets of Seattle while listening to “Iron War,” Matt Fitzgerald’s excellent story of the 1989 Iron Man battle between Dave Scott and Matt Allen, making the run pleasant despite the weather. Legs felt very good after this run, despite two days in a row on hillier terrain than I am used to, making me glad I had taken the miles very easy.
Tuesday 12/22: 8.25 continuous miles easy (9:40/149 bpm) on a gorgeous Seattle morning while listening to Iron War. Top of foot hurt as I was starting and just after stopping the run, likely a tendon irritation from shoes tied too tight for holly route.
Wednesday 12/23: planned day off
Thursday 12/24: 8.6 miles in 62 degree weather on Christmas Eve! Hanson’s prescribed workout was 8×800 at GMP but I felt effort level would be too low running for such short periods. Instead I ran 4×1.5 at GMP with 90 sec rests. (7:59/169; 7:57/170; 7:57/172; 7:55/174) Very pleased with workout and effort level. Also fit in strength work: 2 sets goblet squats and Kettlebell hamstring exercises. Ladder tying shoe laces relieved irritated tendon on top of foot.
Friday 12/25: very happy, easy 6 miles with my 22 year-old son who was home for Christmas (10:17 avg/135 bpm) plus 5 strides after. A wonderful Christmas present. I am a stronger endurance runner than he is but he can still smoke me on sprints.
Saturday 12/26: 8.4 continuous easy miles (9:15/110 bpm!) on road, trail and last mile on track with three strides at end. Finished Iron War and am now really enjoying listening to Diana Nyad’s “Find a Way.” Low heart rate signaled readiness to go faster, but I wanted to run very easy the day before Sunday long run. Strength work of 3 sets 15 goblet squats, 2 sets adductor and hamstring exercises, and reverse lunges with Kettlebells, eccentric heel drops and planks.
Sunday 12/27: 15.2 miles in Central Park (9:02/158 bpm) in 52 degree weather. Ran 8 miles very easy (9:29-9:30ish) on trails with one New York Flyer friend and final miles harder on the road, finishing the last four as a cutdown run from 8:30 down to 8:00. My endurance has improved for training runs and I made only one stop at 10 miles for less than 60 seconds.
Weekly total: 54 miles
Week 1 of training for the Boston Marathon went well! I got in the prescribed number of miles, a “cutdown” run workout and long run along Seattle’s gorgeous Puget Sound, in a week filled with Christmas parties and travel. I hope it is a harbinger of a good training season ahead.
Monday: 6 easy paced miles on track (9:23 avg/146 bpm). First post-Rehoboth marathon run with no heart rate spikes, a good sign my body is recovering. Core work with Kettlebells and Swiss ball afterward.
Tuesday: 8 easy paced miles (9:18/152 bpm) in Central Park in 60 degree weather! 3 sets single leg goblet squats.
Wednesday: 4.3 miles very easy (9:41) in light of first post-marathon workout scheduled for the following day. One set of single leg goblet squats plus planks and push ups.
Thursday: 8 miles, with 5 mile cutdown from 8:47/mi. down to 7:58/mi, with heart rate steadily increasing from 163 to 179. Great workout learning to increase effort level when tired. Made “Boston” my mantra during hardest parts of the run. Felt proud of myself for executing entire workout at proper effort level and without any breaks. Ate a lot during the day, which really seemed to help with recovery.
Friday: Off. Recover from tempo run and Christmas/year-end dinner celebration and after party with my law partners.
Saturday: 8.5 miles easy (9:31/144 bpm) on trail and track in 36 degree weather listening to audio book about death of Steve Prefontaine. Felt like body was recovering from Thursday’s workout the first four miles, but felt healthy. 3 sets reverse lunges, side lunges, hamstring camels, plus core work with Swiss ball and eccentric heel drops.
Sunday: 12.25 continuous miles easy (9:22/165 bpm) on hilly roads in Seattle. High heart rate from cross country travel and stress of unfamiliar route made me take the first five miles slower than I would have liked (9:45), but I settled in and ran the next six at 9:00-8:45 and last mile at 8:22. In all, I was pleased with the run and endurance benefit of running the entire thing without a break.
Weekly total: 47 miles
This week, I recovered well from my Rehoboth Beach Seashore marathon on December 5, validating my decision to call it a day 18.5 miles in. I also decided to train for Boston following Hanson’s Boston Marathon Training on 75 mpw, starting next week. Here’s how my recovery week went:
Monday 12/7: Off. Recover from Rehoboth Beach Seashore Marathon
Tuesday 12/8: 4.5 miles easy (9:30 avg) in Central Park while listening to Christmas music. Felt happy during this run. Quads were a bit sore but otherwise all good.
Wednesday 12/9: 4.5 miles easy (9:06/142 bpm) listening to audiobook about Oregon coach/Nike founder Bill Bowerman.
Thursday 12/10: 6 mile loop in Central Park in perfect weather, faster than intended (8:38/154 bpm) as legs were feeling fresh. Felt spot on bottom of foot that afternoon, reinforcing that I should have held back.
Friday 12/11: grudging day off to encourage foot to heal.
Saturday 12/12: 8 miles (9:24 avg/141 bpm); 5 on track and 3 on trail, while listening to audio book. Did not feel foot, and body felt stronger and more recovered.
Sunday 12/13: 7 miles (9:26 avg/141 bpm), 5 on trail, 2 on track with 4x strides at end. Body felt strong and form was good. Will be ready for a hard workout by mid next week.
Weekly total: 30 miles
Looking forward to training for Boston!
Marathon specific training that lasts two weeks is at once unsettling and fun because you don’t have enough time to be too perfectionist about it. I hit the goal I made up for myself in my second and last week of training, which was to get in the 16 miles of speed work at the end of the Hanson’s plan while keeping my mileage at 48 miles, only slightly above the prior week. I didn’t peak as perfectly as I had before the NYC marathon, but think my fitness is within one to two seconds per mile of what it was then and that it is reasonable to target the same goals on a flat course if the weather and my body feel good on race day. Here are the details of my training and what I am thinking:
Monday: Off. Recover from spot on plantar fascia.
Tuesday: 8.1 amazing very easy miles (9:54 avg) at sunrise on Chicago’s Lakeshore Drive (see picture above).
Wednesday: 7.26 trail miles (9:41 avg) listening to an audio book on Bill Bowerman, one of the the founders of Nike. Learned that scientifically, the improvement from interval work is believed to occur during the rest period, and if the heart rate does not come down to 120 bpm after 90 seconds, the interval pace is probably too hard.
Thanksgiving Thursday: 9.3 miles on track. It wasn’t completely pretty, but I finally broke the 6+ mile barrier of cruise intervals. I had intended to run 4×1.5 miles with 90 second rests. What I actually ran was 2×1.5miles (7:37, 7:38), then took off too fast at 7:19 for .25, then melted down to 7:46 pace (.8 miles). Recovered 2 mins to reset then ran 2.25 miles at 7:33.
Friday: 5.6 happy trail miles with my 22 year-old son who was home for the Thanksgiving holiday.
Saturday: 9.3 miles, with 5.6 at GMP (8:05/173 bpm/55 degrees). I had intended to run 10 miles at GMP, but had a meltdown after 1.6 miles. I took 90 seconds, started again and ran 4 miles feeling strong. The local high school track team took over the area I was running and didn’t feel that I had it in me to fight for the space. Decided to put off the rest of the run until the following day. Aggressively foam rolled and rested so that I could make it through speed work two days in a row.
Sunday: 8.1 miles with 5 at GMP (8:00 on the dot!/178 bpm/48 degrees). This was my best workout of the two week period. I felt happy and strong and that that my effort level was just right. Somehow, even with higher effort level, it felt easier than the prior day. I was tempted to run more miles at GMP, but didn’t want to risk not fully recovering less than one week from the marathon. I practiced fueling by sucking on a Nuun tablet a couple miles in, then taking a gel a couple miles later, but the combination of sweet and salty bothered my stomach after the run. I am still working out the kinks in my marathon fueling plan, but think I will stick to water and gels for the 1st 20 miles, then drop the Nuun tablets into my water for the last six miles when I will need the electrolytes and my body will not want the gels.
Weekly total: 48 miles
Rehoboth race goals:
“A” Goal: sub-3:38 (personal best in spring 2015)
“B” Goal: sub-3:43 (2 mins below the Boston Qualifier cutoff)
“C” Goal: finish strong and uninjured
Wish me luck! Thanks for reading.
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 week on getting in some speed work while keeping my mileage relatively low to reduce my risk of injury. Here’s how the week went:
Monday 11/16: 6.4 recovery paced trail miles (10:17/133 bpm) while listening to an audio book. Focused on keeping my heart rate below 142 for recovery from Sunday’s run.
Tuesday 11/17: 8.8 miles, with 2×2 miles (7:40, 7:36), 1×1.25 miles (7:39). First and last cruise interval were a few seconds slower than optimal, and I did not feel quite confident enough to run the whole six miles, but I am building body confidence with return to speed work and think I will be able to nail the paces and distance next week.
Wednesday 11/18: 5 easy paced miles in CP (9:30/138 bpm/48 degres) focused on keeping heart rate low for recovery. 30 mins strength work in gym afterward.
Thursday 11/19: 8 miles, with 5.5 at MP (8:02/164 bpm/60 degrees). Weather was humid and did not feel great to run in. Fortunately for my spirits, but bad for my training, I stopped briefly to visit with running friends and threw off my mental focus to run more MP miles. Legs felt fine afterward; decided I should be able to end my weekend run with more MP miles.
Friday 11/20: 5.8 easy trail miles (9:07) listening to Bill Bowerman book. Core and strength work afterward. I was amused that my body ran precisely the same average pace as a couple runs the week before, running with only my Nikeapp rather than pace watch. Felt strong after this run and happy that my body made it through an increased amount of speed work. Then I felt a spot on my plantar fascia later in the afternoon. Ugh.
Saturday 11/21: 12 miles (8:38 avg/146 bpm/46 degrees), 10.5 of them continuous, on a perfect day with a NY Flyer friend and Cinnamon! I had intended to run longer, but after feeling the spot on my plantar fascia when I woke up, decided to play it safe and keep my mileage low. Ran the last 1.5 miles at HMP and felt strong. My running partner, who is a personal trainer, theorized my plantar fascia problem was caused by tightness in my kinetic chain, so I stretched my calves and ankles afterward and iced the plantar fascia. It helped and I did not feel it for the rest of the day. Did some core work and eccentric heel drops.
Sunday 11/22: Off. Felt the plantar fascia spot for a minute or two when I woke up, and grudgingly decided the best thing I could do to be strong on marathon day was to rest today.
Weekly total: 46 miles
Thanks for reading!
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 the latest, in the Boston Marathon in April 2016). But first, here’s what I did the past two weeks:
First week post-marathon: rest, sleep and eat Monday through Thursday. Friday post marathon: 4.5 super easy miles. I felt good and not too sore. Short, easy miles on Saturday and Sunday for a weekly total of 16 miles.
Second week post-marathon (week ending 11.15.15):
Monday: Off. Chose warm bed with snuggly dog over cold, dark morning.
Tuesday: 7 miles easy in Central Park (9:07 avg)
Wednesday PM: 5 miles easy on treadmill (10:00 average) at gym. Many planks and core work with Swiss ball afterward.
Thursday: 6 miles easy on track (9:07 avg) while listening to Running for My Life. Great story! Felt strong. Strength work with goblet squats, hamstring Kettlebell exercises and eccentric heel drops to prevent achilles issues.
Friday: 7.6 miles in Central Park, with 5.5 mile tempo at marathon pace (7:58 average/169 bpm/55 degrees). Stopped briefly after 4 miles of tempo to assess my physical condition; I did not have complete body confidence bc I do not normally begin speed work within two weeks post marathon. Resumed the tempo and otherwise felt good.
Saturday: 7 continuous miles easy on trails while listening to Running For My Life (9:37 avg/199 bpm). Very surprised to see high heart rate as I was really enjoying this run, but cut it short and worked from bed the remainder of the day to encourage my body to recover.
Sunday: 10 miles in beautiful Northern Westchester County (8:46 avg/170 bpm/53 degrees) while finishing Running For My Life. Took a brief walk break after 4 miles because of high heart rate. Very happy to have found the proper effort level running uphill the last three miles (170-173 bpm), something I struggled with til late in the last season. Makes me hopeful that I will be able to progress to a big PR this upcoming season.
Weekly total: 42.6 miles
Thanks for reading!
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