Monthly Archives: November 2015

MB Marathon 2016 Training: Week 1

Screen Shot 2015-11-28 at 9.38.59 PM

Woo hoo! Week 1 of training is in the books – and wow, did I pick a challenging week to start training. I gave myself a week off after the Richmond Half and jumped back in this past Monday, which was the start of a very busy week. On Tuesday after work we went up to my dad’s house in Pennsylvania, where we stayed until Sunday. With a full social calendar and full stomachs (way too much food and too many drinks!), I had to get a little creative and flexible when it came to fitting in my workouts. Not the most ideal way to start training, but I did what I could and tried not to stress. I know I still have many weeks ahead of me!

Here is the overview of the week – what I had planned vs. what I actually did.

Screen Shot 2015-11-30 at 8.12.03 PM

And here is the detailed rundown!

Monday: Rest Day. Love starting the week with some R&R!

Tuesday: Speedwork – 3 x 1600m w/ 800m recovery + WU/CD [6 miles total / 48:25]. What to do when you’re too afraid to go to the track in the dark but still need to get your speedwork in? Run laps around a big shopping center! Laura and I did 3 x 1600m this morning (6 miles total) and felt safe in the well-lit area. It was challenging because unlike a track, the loop we ran was not totally flat (but pretty close), it’s been 3 weeks since our last track workout and it was cold! We also aren’t really used to doing speedwork first thing in the morning anymore, since we had been doing it after work on Mondays. I think it’s going to take little trial and error to get the fueling + hydration right. Our Garmin’s interval workout feature doesn’t show splits until the end, and we were really shocked and happy to see that 2 out of our 3 miles were sub-7 minute pace, despite all of those limiting factors!!! My splits were 6:53, 6:52, and 7:12. I struggled a bit in my last one and Laura totally out-kicked me at the end, but I know this is just the beginning and I will be able to see progress from here.

12274571_1643681845893732_4011395011486446002_n

Wednesday: Easy Run – 3 miles / 28:50. Pre-Thanksgiving easy miles with my little sister while I was home in Pennsylvania for the holiday. Of course we had to take a Brooks Adrenaline shoefie and a matching watchfie (???) LOL! I love being home and getting to run with her!

12310449_1643875819207668_3893868684431719490_n

Thursday: (Unplanned) Rest Day. I had every intention of getting my tempo run done this morning, but going out on Thanksgiving Eve the night before got the best of me. Too. Much. Wine. So instead I spend the day with family and friends and enjoyed the holiday!

12308689_10109777619379274_2327883526020026685_n

Friday: Tempo Run – 1 easy, 3 @ tempo pace, 1 easy [5 miles total / 41:17]. I felt much better on Friday, even after our Thanksgiving feast, so when the whole family went out to burn off some energy I decided to get my tempo run done at the same time. My dad told me about a wooden playground that was next to a .65 mile path so we went to check it out. On my plan was 1 mile easy, 3 @ tempo pace, 1 easy. It was TOUGH and I had to fight for this one. By the time we got out there it was noon, super warm (almost 70°!), and I had only eaten a small breakfast so I felt under-fueled. Oh, and the path was full of rolling hills! My overall average for the middle 3 miles was 7:41– I didn’t quite hit my goal pace (7:30)  and my 3rd tempo mile was a lot slower, but I’m still proud of my effort. I’ll get it next time!

12310633_1644666929128557_2844954470785986045_n

Saturday: Long Run – 10 miles / 1:29:18. Awesome 10 mile run around my hometown. I was a little nervous about how it would feel since I did my tempo run the day before, and I really don’t like doing two harder efforts back-to-back. It was one of those runs where I didn’t really pre-plan my route or look at my watch, I just went where I felt like and let my mind wander. I even went to my old high school and ran a few loops around the track. It was nice to get lost in the memories for a while, and it made me smile to think about how I used to fake being sick or “forget” my gym clothes so I could avoid running in PE class. Oh how things have changed!

IMG_1903

Sunday: P90X Ab Ripper X. My sad attempt at doing something besides running this week. This core workout is less than 15 minutes but OMG, it is hard and my abs are sore as I sit here typing this.

Week 1 Totals:

  • Run: 24 miles
  • Strength Training/Cross Training: 1 core workout
Motivational thought of the week

Motivational thought of the week

I am very proud of myself for managing to fit all my key workouts into a busy holiday week away from home. I feel like I set a good baseline and I’m excited for the weeks to come! One thing that is really making me feel motivated and inspired is my new Believe Training Journal. I am very much a paper/pencil planner and journaler, so I am totally in love with this. It is a workout log, workbook and resource guide all in one. I’m excited to have this tool to help me document my journey toward my big goals in 2016. Week 1 is complete and logged! Now it’s on to week 2, where my goal will be to fit more strength training/core work in. Here we go!

12274350_10109794108839264_2469427689312032870_n

Click here to see my full training plan!

Advertisements

Myrtle Beach Marathon Training Plan

 

Screen Shot 2015-11-28 at 9.38.59 PM

My poor little blog! I know I’ve been neglecting it for a while and that makes me sad. Between my family, work, the holidays, and launching my new running coaching business (more about that later!), I’ve been super busy and something had to give. However, now that we’re getting into December work should be slowing down a bit, and that’s good because I have a whole lot to say on here!

I want to start with my training plan for the Myrtle Beach Marathon. I actually started training this past Monday, but I’ve been tweaking my plan all week. I’m hesitant to share the plan in it’s entirety because I’m sure it will end up changing somehow – which I’m totally fine with. I always like to plan out the whole 16ish weeks (this time it’s 15 since I needed a week of recovery after the Richmond half) to make sure my long runs, tempo runs, and speedwork progress appropriately – BUT after 9 marathons and 1 DNF I know better than most people that plans can change and that is okay. I have learned that checking in with yourself, adjusting, and tweaking is an important part of the running and training process.

For example, when I originally thought about racing in the year following Kyler’s birth, I wanted my first races back to be for fun and didn’t plan on doing much speedwork or anything like that to prepare. I just didn’t want to put a lot of pressure on myself while newly post-partum. I did this for my first two races back (the Heritage 5 Miler and Hartwood 10 Miler), but that started to change when I realized how good I felt and how well my body was responding to running after birth this time. I was still cautious and careful, introducing one new stress at a time (building my mileage and long run back up, adding in speedwork, adding in a tempo run, adding in strength training). What happened as a result was pretty awesome. I started running faster than I had in years (maybe even ever) and I got a HUGE new PR at the Richmond Half Marathon. This race gave me the confidence to try for a better goal in Myrtle Beach than just to finish.

12241471_10109722565921844_6941454451622132896_n

My half marathon time of 1:44:33 suggests that I can run a 3:40:02 marathon, according to the McMillan Running Calculator. While that time scares me a bit, I’m starting to believe that I can do it, so I will be using the training paces that Mr. McMillan recommends to achieve that goal.

Screen Shot 2015-11-28 at 10.03.34 PM

Screen Shot 2015-11-28 at 10.06.29 PM

While I would LOVE to qualify for Boston (run under 3:35:00), I don’t think that will happen for me this spring. I’m hoping to BQ in the fall of 2016 instead. However, my running buddy seems to think I can do it this spring and she will be training with that goal in mind. My plan is to run another half marathon (The Charleston Half) in January when I’m about halfway through my training. I think that will give me a really good understanding of where I am currently and what kind of result I can expect in the full, if conditions are right. After that I may adjust my goal, or I may not. We’ll see!

With all that being said, here is how I structured my training plan for the Myrtle Beach Marathon.

 

  • 1 speedwork run (either 1600m or 800m repeats)
  • 1 tempo run (some with easy miles at beginning and end, some steady-state)
  • 1 long run (with a fast-finish every few weeks). It’s also important to me to do one 22 miler this time around. I need this more mentally than physically, since I know I struggle around mile 21. I want to practice feeling that struggle and pushing past it. I went back and forth about how many 20-22 milers to put in, but I decided on only two since I’ll be racing the Charleston Half Marathon which will be a hard effort for me.
  • 3 days of strength training/cross training and/or an easy running. These may also turn into additional rest days as training gets more intense.
  • 1 full rest day
  • Cutback weeks every 3rd week (or so). During these weeks the long run is shortened, and instead of formal speedwork and tempo runs I’ll do a less structured fartlek run and easy progression run. I’m thinking of each segment between cutback weeks as it’s own mini-cycle, which I love!
  • Other important training factors: foam rolling, stretching, lots of water, visits to the chiropractor to stay in alignment. I am not overly concerned with doing any specific hill training because Myrtle Beach is flat. I’m a firm believer in training for the race you’re running.

Here is the plan in it’s entirety [click images to enlarge].

Screen Shot 2015-11-28 at 11.05.01 PMScreen Shot 2015-11-28 at 11.05.14 PM

I want to do a weekly recap post like I have done in the past to hold myself accountable and as a way to log my progress through my training. The first one should be up tomorrow or Monday since I’m just about finished with week 1!

So here I am. 6 months post-partum and starting marathon training again, hoping for a big PR. Am I crazy? Only time will tell! I have my training plan. I have my supportive husband. I have my running buddy who lives close by and has very similar goals. I have a ton of motivation and determination. Let’s do this!

Richmond Half Marathon

A year ago, I was 14 weeks pregnant and in Richmond to support many of my friends who were running the full marathon, half marathon and 8K. I wasn’t officially running a race, but I was there to support my friends and run with Amanda for the last 8 miles of her marathon. While I was there I fell in love with the Richmond Marathon races, and I started dreaming about running the half the next year. I knew I would only be about 6 months postpartum, so I figured I’d run it for fun as a way to get back into longer distance racing. That changed a bit once I started realizing how well my training was going. I was hitting awesome new paces in speedwork and even on long runs. I felt strong and ready to test myself. I decided it was time to get rid of my half marathon PR that was set way back in 2011 – 1:48:55. I started training for not only a PR, but I was hopeful for a finish around 1:45:00. I had no idea if I was dreaming too big, but I figured it was worth a shot.

Screen Shot 2015-11-14 at 8.33.24 PM

Kevin and I took a half day at work and headed down to Richmond around 1:00. We were hoping to miss Friday traffic and thankfully we did. We arrived by 2:30 and went straight to our hotel to check-in. We couldn’t get a hotel downtown because they all booked up really fast, so we stayed about 8 miles away near the airport. It ended up working out great though, because it was cheaper, we had a suite style room, and we were right next to our friends Stephen and Laura who also have two kids. Score!

12241291_10109718866081354_5766955267427517209_n

After unpacking and feeding Kyler, we headed out to the expo. I picked up bibs for myself and Laura, and we spent some time wandering around. I love checking out the expo before a race – it makes me really excited and gets me even more pumped up to run.

12239504_10109719102891784_8038941554254261824_n

One of my favorite parts of the expo was a huge wall that had all of the runners names on it. Can you find mine? 🙂

IMG_0833

After the expo we went straight to dinner to meet our friends. Many people recommended a place called Joe’s Inn, so our whole crew (6 adults and 5 kids) arrived right around 4:45 and we were ordering by 5:00. We have all learned from experience that eating early the night before race is very necessary! Plus it’s just better with all of our kids schedules and bedtimes. We had a delicious meal and some good beer, and left feeling fueled and relaxed!

11214249_10109719592595414_440733905464878750_n

Once we were back in our hotel and starting to wind down for the night, Laura and I set out all our race stuff to make sure we didn’t forget anything and to take a photo of our ‘flat’ selves. We went back and forth on what to wear, since the forecast said it would be in the 30s-40s and a little windy. We decided on shorts with compression sleeves and long sleeve shirts. We also had old shirts that we were planning to wear and then throw away once the race started to keep warm.

12249626_938551834509_3341638703762676072_n

Once everything was ready to go and the kids were asleep, I went to bed shortly after. I think I was in bed by 9:45ish, but I woke up quite a bit throughout the night. Kyler woke up to eat around 2 a.m. and I was restless until my alarm went off at 5. I got out of bed feeling really nervous. I hadn’t run a race where I was putting a significant amount of pressure on myself in a LONG time- it had been over a year due to pregnancy and the initial postpartum period. I almost forgot what it felt like! I got myself all ready and tried to eat my usual pre-long run/race breakfast [peanut butter and honey toast] as best I could, but it was hard to get down thanks to my nervous tummy. I also drank some coffee, which is always part of my pre-race routine!

12234923_1641153732813210_6108102511284355508_n

The kids both woke up shortly after, so we all hung out for a while before Laura and I needed to leave. I nursed Kyler at 6:00 and then we headed out around 6:20. My hubby volunteered to stay behind with all four kids (two 3 year olds, a 10 month old and an almost 6 month old… brave guy!), while Laura’s husband dropped us off near the start. Thankfully, it was a quick ride into the city, and we were able to hop out of the car and into the lobby of the Marriott by the starting line. We waited in the warmth for a bathroom, then went to meet some ladies in our local Moms Run This Town group before we had to get in our corral. It was great to see familiar faces and helped ease some of the nerves!

12246751_10208544044748803_800369422188536499_n

By this point it was around 7:15 and Laura, Cynthia, Erin and myself needed to get into our corral with wave B, which was scheduled to start at 7:32. We gave each other quick pep talks and then Laura and I moved up to be near the 1:45 pace group. We both hoped to finish around 1:45, but were not planning to run together since we really wanted to run our own races and had slightly different strategies. My plan was to run around 8:00/mile. I needed an 8:18 pace or less to PR (my PR from 2011 was 1:48:55). I knew an 8:00 pace would feel comfortable for a while but I was concerned about maintaining that. My goal was to keep around that pace for as long as I could to push myself and see what I could do. Since I didn’t eat my whole breakfast, I decided to eat a half pack of Honey Stingers to make sure I started the race fueled. I also threw off my extra shirt, and got myself mentally ready to run.

12250101_10109721654513314_8237606341948096440_n

The race began right at 7:32 and we were off. For the first mile or so I stuck close to the 1:45 group, but I quickly became annoyed by how many people were clustered around the pacer and felt the need to get away. Once I did I was able to settle into my own rhythm at a comfortable pace. I tried to hold myself back and stay around an 8:00 pace but it was hard. I felt great and I wanted to go with it. I wasn’t sure if I would regret it later but I really wanted to finish this race knowing I gave it my all, so I decided not to be a slave to that pace and instead go with what felt good.

  • Mile 1 – 7:55
  • Mile 2 – 7:44
  • Mile 3 – 7:52

I kept Laura in my sights for a while and then around mile 3 we ran side by side for a little bit. We didn’t want to talk very much because we were really focused on not wasting energy. She started picking up the pace and I backed off a little. I knew she was going to finish ahead of me and I knew I wouldn’t be able to keep up.  I wanted to make sure that I ran my own race. I ate another half pack of Honey Stinger chews around the 30 minute mark and decided to continue with that, eating again at 1 hour and again and 1 hour 30 minutes.

  • Mile 4 – 7:49
  • Mile 5 – 7:56
  • Mile 6 – 7:54

I don’t have any pictures from the race itself because I didn’t want to expend any extra energy trying to mess with my phone, but shortly before the 6 mile mark we entered a park and it was gorgeous! I passed 10K in 48:50 (7:52 pace), which is actually faster than my current 10K PR from a few years ago. However, the park ended up taking a LOT out of me. Richmond is advertised as being a flat, fast race, and my experience running the last 8 miles of the marathon with Amanda last year verified that for me. What I didn’t get to experience last year was this park. It was hilly and the ground was made up of broken and cracked asphalt. I wasn’t expecting all the hills and they really broke my momentum in my stride and my breathing. My pace creeped up into the 8:00s during these miles, and I was worried I wouldn’t be able to recover well from that extra effort I expended during that part. I lost sight of Laura ahead of me, and the uneven terrain was bothering me. I felt like I had to focus really hard on how I was landing which was distracting. I couldn’t wait to exit the park and get back on the regular city/neighborhood roads.

  • Mile 7 – 7:56
  • Mile 8 – 8:13

After we exited the park a little before mile 8, I spent the next couple of miles focused on getting back into my rhythm. It was hard. I did get my pace back down a little but it stayed above 8:00. I also ate some more Stingers which helped boost my energy some. Even though my pace started creeping up, it was still easy to judge if I was staying under my goal of 8:00 average pace since it was an even number. For example, I knew I needed to be at or under 1:12:00 at mile 9 to still come in around 1:45, and then 1:20:00 at mile 10.  I continued to meet these goals (beating my current 15K and 10 mile PRs in the process!), but the nice cushion I had built up was closing. I started to wonder if I’d be able to keep it up. I was feeling it and ready to be done.

  • Mile 9 – 8:05
  • Mile 10 – 8:09

As I worked on mile 11, I kept having flashbacks to running this part of the course with Amanda last year as she finished her marathon. It made me smile and took my mind off everything. My feet were hurting a bit in the shoes I had gotten on Tuesday – Brooks Adrenalines I have worn for years but just didn’t give them enough time before racing in them – and I could feel myself getting a nice blister. Around this time the 1:45 pace group passed me, and I immediately felt myself getting my second wind. I was NOT letting them get too far ahead of me. I also passed the Penn State cheering tent (my alma mater!) and that boosted my adrenaline as well when I yelled “We are!” to them and they said “PENN STATE!” back to me.

  • Mile 11 – 8:19
  • Mile 12 – 8:07

I knew I was going to come in very close to 1:45 based on my watch and the math I was doing, so I tried my best to keep the pacers in sight. I saw a sign that said “only 3 turns left to the finish” I knew I was going to get it if I could just maintain my pace. I finally made the final turn onto 5th street and I saw the most incredible view of the best downhill finish, and I literally lost my breath for a minute. It felt amazing to run down that hill, like I was actually flying. I heard Kevin’s voice off to the side but couldn’t look over because I was all teary eyed and trying not to fall.

  • Mile 13 – 7:43
  • Last .10 – 6:42

IMG_0874

12240089_10109722565777134_750806945990663642_n

I crossed the finish line in 1:44:33, which is an average pace of 7:58/mile. I burst into tears as soon as I stopped. I was so happy and couldn’t believe I had just ran 13.1 miles at a sub-8:00 pace. I walked through the finish chute and collected my awesome swag (medal, hat, blanket), and tried to find Laura. We finally connected on the bridge and excitedly told each other about both of our huge PRs. She had finished in 1:42:33, which is a 14 minute PR for her (!!!). We were so happy to see all of our hard work and training together pay off.

11225997_10109722020973924_5317778500968656396_n

Our families came across the bridge and found us in the post-race area, and shortly after that we found Cynthia. She also had a HUGE PR of 6 minutes, finishing in 1:51! It was such an awesome racing day for all of us – and extra special for us too because we all had babies in 2015. Training alone is hard enough, let alone with an infant AND while breastfeeding, but we all did it. I’m so proud of us!

12243108_10109722066891904_579143280846482109_n

This is the first race in a LONG time (years!!) where I truly have no regrets. I’m confident that I gave it all that I had and I’m so happy!

12241471_10109722565921844_6941454451622132896_n

After showers and some food, we all headed out to a local brewpub to celebrate before heading back home. Beer and fries never tasted so delicious!

IMG_0881

When I first started running I never would have dreamed that I could run 13.1 miles at a 7:58 pace. My last half marathon PR was set back in 2011, before any babies, and was 4 1/2 minutes slower. It feels so good to be getting stronger and it blows my mind what can be accomplished with a lot of hard work both physically and mentally.

11248881_10109722565697294_7523487519755125650_n

Also, aside from an awesome race experience, I love the Richmond Marathon for all the swag you get! A nice fleece blanket, hat, medal and I love, love, love the shirt!

12243006_10109726512477914_1954335082778521705_n

I plan to take this week nice and easy, and then MARATHON TRAINING begins!! BRING IT ON!