Run The Long Road Coaching

personalized coaching for distance runners

Kristy

Running On Fumes

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11/5/11
14 miles / 2:01 / 8:39 avg pace

I’m a creature of routine.  Every night before my long run I do the following (don’t mock me):

  • check the hourly forecast on weather.com
  • lay out my running clothes near my bed
  • lay out my hair bands, headband, Body Glide, sunscreen, Aquaphor (winter only), and contacts in my bathroom
  • lay out towels, ShotBloks, water bottle, and chocolate milk in the kitchen
  • set my alarm for some ungodly early hour

This sounds involved but I’ve been doing it for so long now I can easily pull everything together in 5-10 minutes.  Then I literally roll out of bed the next morning and go.  I don’t have to think about anything nor do I forget anything.

Last night Matt and I watched a movie (Crazy, Stupid Love – it was good) and then a few episodes of House Hunters and I was feeling lazy and tired so I just went to bed – no long run prep.  I also slept in since it was freezing out (the later I go running, the warmer it is!).  After rolling out of bed at 7:30 (unheard of for me, I’m usually a few miles into my run by then), I slowly got ready and started running at 8:30.

I knew what was coming.  And cursed myself for staying in bed so long.  My stomach growled at mile 2.  Crap.  I don’t eat before any of my runs (read why here) and since I’m generally done running at 8:30 and about to eat breakfast, I never get hungry during a long run…even 22 miles.  So not good.  I ate 3 ShotBloks and felt a little bit better.  Thankfully, I brought a few extra with me just in case.

Two and a half packs of ShotBloks later, I was done and booking it back to my car for some chocolate milk.  I eat that many ShotBloks for a marathon!  Too many for such a short distance.  Ugh.

I also forgot to put on sunscreen and Body Glide.  Damn chafing and sun damage!

Moral of the story:  get your butt out of bed early and lay out everything ahead of time.

Do you have a long run routine?  Do you find yourself sleeping in a bit more now that the weather is colder?  I’m so guilty of this, especially since I’m not technically training for anything right now.

Best of luck to everyone running the NYC marathon tomorrow, especially Meggie, Kelly, Keri, Katie, and Susan!!!!!

November Race Goals

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I have 2 races scheduled so far in November:  a 12K on 11/12 and the Philly HM on 11/20.  I’m mulling over running this Turkey Trot for fun on Thanksgiving Day.  And I’m scoping out a low-key 5K in early December.  Low-key = not many fast runners, so I have a chance to place in my AG.  I have no shame.

Back to the 12K and HM.  The only reliable, recent race time I have is my 1:19 finish at the Cherry Blossom 10-Miler in April.  Since the 12K is a little under 10 miles (7.45) and the HM a little over, this should be a good predictor.  And…bonus, I know my speed has improved since April 🙂

My goal for the 12K is to start just under 8:00 pace and drop it down from there.  I know I’ll be hating life early on from oxygen deprivation.  I don’t want to be too balls-to-the-wall about my pace in the beginning cause I’ll just end up crashing.  It’s an interesting distance, 7.45 miles. It’ll be a PR regardless of time since the 12K distance is new to me.

For the HM, I want a sub-1:45.  I won’t be happy with anything in the 1:45 range.  Plain and simple!

I’m itching to race again but also dreading these races at the same time.  The way I see it, there are essentially 2 types of race day pain:  the marathon pain (my-legs-hurt-I-can’t-go-another-step-please-make-this-stop) and oxygen deprivation/lung pain.  Personally, I’ll take marathon pain any day.  I hate when my lungs are screaming and I’m in that “no talk” zone.  Case and point why I would rather run 20 miles over a 5K.

Any November races?  I know many of you are doing the Philly HM or Marathon!  I hope to see you there!

Which race day pain do you prefer:  marathon pain or oxygen deprivation/lung pain?

Smile

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11/1/11
7 miles
*6 x 800m at 1oK pace (7:30 pace)

Things that are making me smile today…

1.  An unoccupied track this morning!  Last week there was a team there practicing at 6:30AM.  Totally foiled my plans.

2.  A great Halloween with Matt and Hawk.  

3.  Leftover Halloween candy

4.  The Philly Half Marathon is 20 days away.  I’m itching to race again!

5.  Fall weather!  Rumor has it by the middle of the week it’ll be back in the high 50s/low 60s.  No more snow!

What’s your favorite Halloween candy?  I would have to say Reese’s cups are the best.  And 3 Musketeers bars.

How much candy did you eat?  We only had 1 trick-or-treater (unreal!) and a bag of candy leftover.  You do the math…

Winter in October

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The title of this post is simply obnoxious.  Just 3 short weeks ago I was laying on the beach writing a post called “Summer in October“. Snow in October is just wrong.

Thankfully, Saturday was a planned rest day so I didn’t have to brave the cold and snow for a long run.  We did have 2 parties to go to.  The first was a Halloween party for Hawk hosted by our dog walker.  We decided to swing by at the last minute since it wasn’t too far away.  Hawk got 3rd place for his costume.  Personally, Matt and I think he was robbed.  First place went to a lab dressed as a cop.  Totally unoriginal.  Coincidentally, the owner of the lab was also the mayor of our town (I had no clue we even had a mayor), so I think she swayed the judges.  Come on, how cute is this little lobster?  If you care, 2nd place went to a tiny poodle dressed as a clown.

that witch is creepy

We left the Halloween party, dropped Hawk off, and then headed out to Jersey.  We had a mini-Mains birthday to celebrate!  We got stuck in terrible traffic due to all the accidents caused by the snow (it took us 30 minutes to go 1 mile).  We ended up turning around since the roads were so bad.  I was bummed.  I was so looking forward to seeing everyone.  Happy 1st Birthday Michael!  I hope you enjoyed your cake 🙂

The rest of the day was spent catching up on DVR…Amazing Race and Dexter.

On Sunday I went out for a 6-miler around 11:30am.  I wanted some snow to melt and the temps to warm up a bit.  I felt so bad for all the MCMers freezing at the start.  It was probably good race weather once you got warmed up but I’m sure waiting in the early AM was agony.  Congrats to everyone who ran the race!

Happy Halloween!  We get to torture Hawk again tonight with his costume.

Thankful

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10/28/11
8 miles / 1:10 / 8:45 avg pace
*Pure exhaustion.  That sums up today’s run!  

I’m thankful that Matt is coming home today.  I didn’t mention this (in case there are any creepers that troll the blog) but he has been away for work for 2 weeks.   Two weeks is a long time.  I cannot wait to see him tonight.

I’m thankful for lululemon priiti crops.  I bought them last weekend and wore them 3 times already this week – for yoga and running. They are amazing.

I’m thankful that Saturday is a rest day.  Enough said!

I’m thankful to see the Mains tomorrow.

I’m thankful my hamstring, hip, and glute are starting to feel better on their own.  I won’t begin ART until next week but this is a good sign.

I’m thankful that my family is healthy.  A year ago my Dad had a double bypass.  He is 100% recovered and good as new.

What are you thankful for?  Big or small…

GOOD LUCK to all the MCMers this Sunday!  I’m very jealous; it’s my favorite marathon.  I cannot wait to read all your race recaps next week!

(Semi) Wordless Wednesday

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10/26/11
6 miles easy / 55:36 / 9:16 avg pace

1.  I got my Knuckle Lights in the mail yesterday and they are awesome.  They are comfortable, provide enough light (but not too much), and they are discreet.  Call me vain but I can’t see myself wearing a headlamp ever.

front view
back view (with Hawk)

2.  I posted this a long time ago, when I had about 5 readers.  I’m sure many of you have seen it (or a variation of it) but I promise you will laugh.  It’s worth the 2 minutes and 23 seconds.  I swear this is what my co-workers think of me.

3.  Lastly, just because he is so darn cute.

Have you seen the “I’m a Runner” video?  They have a ton of different ones and they are all hysterical!