Run The Long Road Coaching

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Kristy

Back In The Day…

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Happy 4th of July!

During this morning’s super sweaty 8-miler, I was thinking about how far running gear has come since my first marathon way back in 2004.

So what has changed?

All hail to the Garmin
My first watch was a $20 Timex I bought from Target.  I used to tediously map out my runs on USATF routes to see how many miles I covered.  That seems like many moons ago.  Mr. Garmin came into my life in December 2009 and has forever changed the way I train for a marathon.

Better fuel
I remember using GU gels to train for my first 2 marathons.  I despised how they tasted.  I used to eat them like I was doing a shot – get it in and get it down as fast as possible.  During marathon #3, I discovered Shot Bloks and was hooked.  I can’t believe how much there is to choose from these days:  chomps, sport beans, energy chews, waffles…and how many different brands there are.

I also sucked down Gatorade during long runs and then just dealt with the heaviness and sloshing in my stomach.  Now I use NUUN (which I originally didn’t like last summer but I gave it another try) during and after my runs to replenish electrolytes.

How am I supposed to carry all of this?
I used to safety pin GUs to my Nike Tempo shorts.  That little pocket in the front is essentially worthless (even a car key will jab you in the pelvis).  Running clothes have become more practical and smart over the past few years.  There are more pockets to stash fuel and hidden holes to loop your earphones through.

I love Oiselle Distance shorts (just ordered their Roga shorts – can’t wait to try them out)!  Lots of pockets and super comfy without the “diaper” look.  I can also stash 26.2 miles worth of Shot Bloks into my North Face Stow-N-Go Bra.

Tools of torture
What foam roller?  If anything was sore I would just slap some ice on it and pop some ibuprofen.  Now we have the handy dandy foam roller to massage our aching muscles and help prevent injury.

Ill-fitted tanks
Thanks to my freakishly long torso, finding a tank that was long enough was impossible.  I would give up looking and just run in T-shirts.  Yes, T-shirts…100% cotton…in the summer.  Eww.  Now I’m an avid lululemon Racerback tank wearer.

It may sound like I just plugged a lot of gear.  I can assure you that in no way, shape, or form am I getting paid to endorse any of these products.  I simply love them and cannot believe I used to run without ‘em!

Your turn – what has rocked your running world?  After everything I listed above, I would have to say the Garmin. 

Friday Updates

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This is tough
I’ve done 2 weekends worth of back-to-back long runs so far and they are rough!  It takes forever for my legs to warm up and work out the kinks on the Sunday run, which is generally a 10-miler.  Last weekend, I ran 20 on Saturday and 10 on Sunday – just shy of 5 hours worth of running!

It’s hard to describe how my legs feel.  They don’t ache like they would after speed work or a fast finish long run, it’s more of a general fatigue that’s hardly noticeable but doesn’t really go away.  Does that make any sense?

The good thing is that I’m spending lots of time on my feet, which is much needed for this 50K.

I know I said this before but people that walk half marathons and marathons are simply amazing.  That must be exhausting.

Food, fuel, repeat
Last weekend my stomach started to growl during my 20-miler despite my usual scarfing down of Shot Bloks every 4 miles.  I’m going to need to eat some real food on the run – maybe a PB sandwich (or a Speculoos sandwich)?!  Luckily, my long run route is a loop so I can stash stuff in my car.  Yes, I’m already preparing for loop insanity by running multiple loops on my long run.

Barre on the backburner
Due to my hardly-noticeable-but-doesn’t-go-away leg fatigue, any barre classes will be on the backburner until after the 50K.  Barre is about 70% leg work and I’m done with feeling guilty for not going.  So the pressure to go is off until August.  I’m may need to pick up a 6th day of running anyway…

Last week’s training
MON:  rest
TUE:  8 mi – 9:22 pace
WED:  6 mi – Garmin free
THU:  6 mi – Garmin free
FRI:  rest
SAT:  20 mi – 9:33 pace
SUN:  10 mi – 10:00 pace

50 miles total.  I’m stepping back a bit this week to rest my legs.  Only 4 more weeks until I taper!

Anyone have long run (real) food suggestions?  Maybe I can be like Dean Karnazes and order a pizza to be delivered?

Do you back off on strength training when your mileage is high?  The way I see it, running is my priority right now and barre will only add insult to my already fatigued legs.  

New Kicks

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On Friday I went to Born To Run (Lafayette Hill) to get fitted for new running shoes. It has been 10+ years since I was last fitted. I have been living a happy existence in my Brooks Adrenalines for that long…until their Adrenaline 12s came out.

When I started training for Boston, I ordered the latest and greatest edition of Adrenalines like I do for (mostly) every training cycle. I immediately noticed that the 12s rubbed the inside of my ankle so bad it started to swell – not ideal for marathon training. I didn’t want to transition to a completely different shoe midway through training so I went back to the Adrenaline 11s and used them for Boston.

Realizing Brooks won’t make the 11s forever, I needed to find a new shoe. I was torn because I loved the Adrenalines and really credit them for my injury-free running (knock on wood). In the back of my mind I was thinking about switching to the Brooks Ravenna. They would probably fit similarly and, although they provide slightly less support, I use orthotics so maybe less support would be OK?

I walked into Born To Run with an open mind and ready to try any shoe they threw at me. Megan (owner) was wonderful and extremely patient as I hoped on and off the treadmill testing out different shoes.

I walked out with Brooks Ravenna Smile  The fit was so similar to the Adrenalines. I broke in my new kicks over the weekend and so far, so good. I still haven’t parted with my Adrenaline 11s yet…just in case.

brooks ravenna

Did any Brooks Adrenaline wearers experience a similar issue with the 12s? I placed the 11s and 12s side-by-side and the 12s are cut slightly higher on the inside which is why it rubbed my ankle.

Are you nervous to try out a different running shoe? I’m a creature of habit and you know the saying “if it ain’t broke…” I’m really hoping the Ravennas continue to be OK.

Laid Back

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That’s my approach to training for this 50K. More miles at a relaxed pace…no muss, no fuss. Physically, it has been smooth sailing. Mentally, it takes some getting used to.

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Hawk, perfecting the art of laid back

I figure out my training for the upcoming week on Sunday, so my plan is created on a week-by-week basis. This allows me to adjust if my legs are feeling especially tired and work my runs around whatever I have going on that week.

The 3 most important things I’m focusing on for 50K training…

Pace
Mentally, this is what I struggle with the most. Compared to my last few training cycles I feel as if someone flipped the switch entirely pace-wise. To put it into perspective for all you numbers people like me, last summer I ran a 22-miler at 8:30 pace and my 17-miler last weekend was done at 9:39 pace. One minute and 10 seconds slower per mile! I have the best intentions at the beginning of a run but find it hard to remain slow once I zone out and autopilot kicks in.

I know I should probably go even slower – no faster than 10:00 pace – but it’s a work in progress. The more I slow down, the more beneficial it will be for me come race day.

Back-to-back long runs
I’m doing a long run on Saturday followed by (at least) a 10-miler on Sunday. My weekend mornings are almost consumed with running, which is OK in my book.

Saturday’s LR is done on the same hilly route I use for marathon training. Sunday’s LR is done on trails.

Volume
I hope to max out hopefully in the 60s for mileage. This will all depend on how my body adapts though. Doing no harsh speed work definitely helps, as this was the reason I never went over 55 miles per week during marathon training.

Here’s what my training looked like last week.

MON:  5 miles, Garmin-free
TUE:  8 miles, 9:22 pace
WED:  rest
THU:  5 miles, Garmin-free
FRI:  barre  rest, I just couldn’t get out of bed!
SAT:  17 miles, 9:39 pace
SUN:  10 miles, 9:42 pace

I see plenty of this in my future, just much slower Smile

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And, no, I don’t miss track workouts one bit!  Slow and steady wins the race this summer.

I might be crazy…

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Signing up for a 50K in central NJ in the middle of August.  Are you crazy?  Yes, I might be.

What I neglected to mention in my last post was the course description…

Multiple ~ 2.5 mile loops on dirt roads, flat single track trails, and open fields (+ 1 additional mile on dirt roads for 50k) – per the Turkey Swamp 50K website.

That’s a lot of loops.  You’re off your rocker.  Perhaps.

I did research 50Ks in the area and I did voluntarily chose this one.  I read some blog recaps and watched YouTube videos (yes, people have YouTubed parts of the course).

My reasons for choosing this 50K, in no particular order:

– I get to sleep in my own bed the night before the race.  I really didn’t want to travel anywhere.
– I wanted to capitalize on my Boston base.
– After running 1 loop, I can pretty much memorize where every root and stump are, which greatly decreases my chances of tripping.
– The Turkey Swamp 50K is part of a festival of races (10-Miler, 25K, and 20-Miler).  So if it’s ungodly hot, I can always drop down to a shorter distance.

So you’re probably thinking that last bullet sounds like a cop-out.  It’s not, I am committed to training for the 50K but I like having options.  In August.  In 100% humidity.

My approach to training is extremely laid back, which is a first for me…to say the least.  Maybe it’s the relaxed pace or the whole laid back ultra environment?

I plan to do another post on my training this week, so stay tuned if you care Smile

Ever do a race with a crazy multiple loop course?  This will be my first! 

Is location a huge factor when picking a race?  I’ve never signed up for a marathon that I couldn’t drive to, as crazy as that sounds.

‘Tis The Season

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How many of you are about to begin training for a Fall marathon or half marathon?  How many of you already started training?

‘Tis the season!  I love it.  It makes me giddy.  There’s something about just rolling out of bed, throwing on shorts and a tank, and just going that is so wonderful.  No checking weather.com, no worrying that the snot or sweat you just wiped with your glove will freeze and turn your hands numb.

Long, sweaty runs are my favorite.  Long runs are an accomplishment to begin with and with the added heat it feels like an even bigger triumph.

Then there are days when the humidity breaks and you feel like you are flying.  You realize you are making progress and it’s all coming together.

Summer is synonymous with training to me and this summer will be no different.  I was hesitant to make any major decisions after Boston because I needed a mental break.

Physically, I feel great.  I’m happy with where my running is.  Mentally, I would say I’m getting there.  So logically I would decide to sign up for a 50K in August.  Yep, Turkey Swamp 50K here I come (ready or not).

What are you training for right now?

What are your favorite things about summer running?