I am currently in the midst of the most grueling part of my Boston training and am testing my mental toughness. I usually like each Runner's World quote of the day, but this week I especially related to the following Kristin Armstrong quote:
"I think I run my strongest when I run with joy, with gratitude, with focus, with grace. With that strategy in place I can push myself for pleasure, not punishment. Maybe you can only really go when you let go."
I repeated "I am running with joy and gratitude" as my mantra and affirmation during a few runs this week. When running is this much work, I have to remind myself of this.
Boston Marathon Training this Past Week:
Mon.: 8 hilly miles; 8:57 pace
Tues.: 3 miles warm up/cool down + 5 x 600's at 7:30 pace with 400m jogs in between (I estimated distance and pace because I wasn't on a traditional track and couldn't see my pace well in the dark.)
Wed.: cycling class + yoga class
Thurs.: 9 miles; 9:11 pace
Fri.: 8 miles: 6 miles at 8:02 pace
Sat.: 11 miles; 8:49 pace
Sunday, March 24, 2013
Sunday, March 17, 2013
Rambling On about This and That
Yesterday afternoon I worked the Tuna Run 200 information booth at the Tobacco Road Marathon Expo. I enjoyed talking to runners about the race in an effort to promote and grow the race in its second year. I had plenty of energy for the first four hours, and then I got tired. I had more stamina for the expo than I anticipated after my 20 miler in the morning on the American Tobacco Trail.
The Trail was almost deserted after an influx of runners in recent weeks preparing for this weekend's marathons in Cary, Virginia Beach, Wrightsville Beach, and D.C. With few distractions, I began planning my parents' 50th wedding anniversary celebration in June of 2014. Besides that I concentrated on how I felt during the run. At mile 15 I got a boost as I was followed and passed by the Dartmouth Men's Cross Country Team. I saw them assembling on the Trail as I passed the White Oak parking area. I tried to keep an even pace but picked it up a little when I heard them. I was running a little slower than my marathon race pace, and they breezed past me on their warm up. I can only wonder why the Dartmouth Team was here in the Triangle on the trail. I felt great with my quickened pace for a few miles. By mile 19, I wanted to be finished and "hit the wall." I've hit the wall a couple of times in high mileage training. I don't like it, but I am always grateful that it happens in training and somehow, so far, I have avoided it in races.
This was an intense training week and rather comical as I returned to speed work. I faced a rainy, dark, but not too cold, morning for a track workout. The problem was that I wouldn't have had training company on that morning at the track, so I was grateful that my Boston training partner had a morning run planned in a flat subdivision. We met and did two different workouts, but it was nice knowing she was out somewhere in the same neighborhood in the dark and rain. It was comical because I was supposed to alternate between 800's and 400's at two different paces. I understand how to execute this plan on a track, but not so much in an unfamiliar neighborhood when it's too dark to see my distance and pace on a Garmin. I made it work. Speaking of my Garmin, this week the strap near the clasp broke on one side as I secured it for a run. At least it didn't happen on race day. I've heard from a runner friend who had a strap break, that if one breaks, you pretty much have to buy a new Garmin. I haven't looked into this, but I plan to hold this one together with duct tape for a while.
Training this past week:
Mon.: 7 hilly miles; 8:55 pace
Tues.: 6.8 miles: 3.8 miles alternating between 800's and 400's at 7:30-7:40 pace and 8:30 pace
Wed.: cycling + yoga
Thurs.: 11 miles; 8:49 pace
Fri.: 30 minutes cycle + yoga
Sat.: 20 miles; 9:06 pace
The Trail was almost deserted after an influx of runners in recent weeks preparing for this weekend's marathons in Cary, Virginia Beach, Wrightsville Beach, and D.C. With few distractions, I began planning my parents' 50th wedding anniversary celebration in June of 2014. Besides that I concentrated on how I felt during the run. At mile 15 I got a boost as I was followed and passed by the Dartmouth Men's Cross Country Team. I saw them assembling on the Trail as I passed the White Oak parking area. I tried to keep an even pace but picked it up a little when I heard them. I was running a little slower than my marathon race pace, and they breezed past me on their warm up. I can only wonder why the Dartmouth Team was here in the Triangle on the trail. I felt great with my quickened pace for a few miles. By mile 19, I wanted to be finished and "hit the wall." I've hit the wall a couple of times in high mileage training. I don't like it, but I am always grateful that it happens in training and somehow, so far, I have avoided it in races.
This was an intense training week and rather comical as I returned to speed work. I faced a rainy, dark, but not too cold, morning for a track workout. The problem was that I wouldn't have had training company on that morning at the track, so I was grateful that my Boston training partner had a morning run planned in a flat subdivision. We met and did two different workouts, but it was nice knowing she was out somewhere in the same neighborhood in the dark and rain. It was comical because I was supposed to alternate between 800's and 400's at two different paces. I understand how to execute this plan on a track, but not so much in an unfamiliar neighborhood when it's too dark to see my distance and pace on a Garmin. I made it work. Speaking of my Garmin, this week the strap near the clasp broke on one side as I secured it for a run. At least it didn't happen on race day. I've heard from a runner friend who had a strap break, that if one breaks, you pretty much have to buy a new Garmin. I haven't looked into this, but I plan to hold this one together with duct tape for a while.
Training this past week:
Mon.: 7 hilly miles; 8:55 pace
Tues.: 6.8 miles: 3.8 miles alternating between 800's and 400's at 7:30-7:40 pace and 8:30 pace
Wed.: cycling + yoga
Thurs.: 11 miles; 8:49 pace
Fri.: 30 minutes cycle + yoga
Sat.: 20 miles; 9:06 pace
Sunday, March 10, 2013
Unleashed
I'm learning to run again, again. With the help of my physical therapist assessing a video of my running, I learned that I have been under striding. A year ago I decided to change my running form from heel striker to mid foot striker. According to my PT, my foot strike is good, but my stride length is short. This week I tried to lengthen my stride while maintaining my usual cadence, and my speed increased. I felt unleashed!
Training This Past Week:
Mon.: 7 miles, hilly with some speed intervals; 8:47 pace
Tues.: 8 miles, some hills; 9:05 pace + 8 x 100 strides
Wed.: Cycling class
Thurs.: 7 miles; 8:15 pace
Fri.: no workout
Sat.: 18 miles; 9:02 pace
Training This Past Week:
Mon.: 7 miles, hilly with some speed intervals; 8:47 pace
Tues.: 8 miles, some hills; 9:05 pace + 8 x 100 strides
Wed.: Cycling class
Thurs.: 7 miles; 8:15 pace
Fri.: no workout
Sat.: 18 miles; 9:02 pace
Tuesday, March 5, 2013
Rock 'n' Roll Marathon Coming to Raleigh
The Rock 'n' Roll Marathon Series has selected Raleigh as a new addition to its schedule beginning in April 2014. When I first learned of this, I thought Raleigh had hit the big time. I was excited about the news and thought I would run the race because my experience with the Rock 'n' Roll half in Virginia Beach was great. I wondered why the marathon would come here. I'm sure they did research about the numbers of runners here and studied stats about visitors to the city. Still, I don't think of Raleigh as an exciting destination. Perhaps the race will make it so. The Rock 'n' Roll half marathon in Virginia Beach is a destination race. A friend of mine recently participated in the Rock 'n' Roll half in Las Vegas. That's a destination race. And now we add -- Raleigh.
I would imagine the City of Oaks and Tobacco Road Marathon directors are nervous about how this new addition will affect these already established races. Rock 'n' Roll will be in direct competition with Tobacco Road because of the Spring race dates. I foresee many locals trying out Rock 'n' Roll the first year because of the excitement associated with the newness of the race. This most likely will detract from the number of runners for Tobacco Road. I don't foresee a large out-of-town presence for the race in its first year, but the Rock 'n' Roll staff will try to prove me wrong. After the glitz and glam of the first event, fans of Tobacco Road should be back to support our local, home-town race.
I am reading that some local runners plan to boycott Rock 'n' Roll. Runners can be loyal to races. Some of us go back to races year after year because of our familiarity with the course or because of the great time we've had at a race. We are fortunate to have two local marathons and numerous half marathons here already. Let's hope that this new addition serves to get more people in the Triangle running and grow the sport, and make all of the good races here even better.
In other news, I finished my first long run in several weeks and am thrilled. Additionally, I went to a physical therapist to determine why I had calf issues and how to avoid them. From the assessment, I learned that I have weak hip muscles, which is a contributing factor. Because of the muscle imbalance, my calves were having to do additional work. Now I am doing specific exercises for this and plan to do more strength training after the marathon. During the appointment, my calf was treated with a laser to stimulate blood flow and speed healing. Physical therapy will continue twice per week for the next week or two.
Training for the past week with 7 weeks until Boston:
Mon.: 5 miles, slow
Tues.: 6:36 miles at 8:49 pace + 30 mins. bike
Wed.: cycling class + 30 mins. bike
Thurs.: 7.35 miles at 9:10 pace
Fri.: cycling class + yoga class
Sat.: 15 miles at 9:16 pace
I would imagine the City of Oaks and Tobacco Road Marathon directors are nervous about how this new addition will affect these already established races. Rock 'n' Roll will be in direct competition with Tobacco Road because of the Spring race dates. I foresee many locals trying out Rock 'n' Roll the first year because of the excitement associated with the newness of the race. This most likely will detract from the number of runners for Tobacco Road. I don't foresee a large out-of-town presence for the race in its first year, but the Rock 'n' Roll staff will try to prove me wrong. After the glitz and glam of the first event, fans of Tobacco Road should be back to support our local, home-town race.
I am reading that some local runners plan to boycott Rock 'n' Roll. Runners can be loyal to races. Some of us go back to races year after year because of our familiarity with the course or because of the great time we've had at a race. We are fortunate to have two local marathons and numerous half marathons here already. Let's hope that this new addition serves to get more people in the Triangle running and grow the sport, and make all of the good races here even better.
In other news, I finished my first long run in several weeks and am thrilled. Additionally, I went to a physical therapist to determine why I had calf issues and how to avoid them. From the assessment, I learned that I have weak hip muscles, which is a contributing factor. Because of the muscle imbalance, my calves were having to do additional work. Now I am doing specific exercises for this and plan to do more strength training after the marathon. During the appointment, my calf was treated with a laser to stimulate blood flow and speed healing. Physical therapy will continue twice per week for the next week or two.
Training for the past week with 7 weeks until Boston:
Mon.: 5 miles, slow
Tues.: 6:36 miles at 8:49 pace + 30 mins. bike
Wed.: cycling class + 30 mins. bike
Thurs.: 7.35 miles at 9:10 pace
Fri.: cycling class + yoga class
Sat.: 15 miles at 9:16 pace
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