Run The Long Road Coaching

personalized coaching for distance runners

Kristy

Spring Has Sprung

by 7 Comments

3/5/11

18 miles

2:36:24

8:41 avg pace

It’s a beautiful day here in Philly!  Even if it feels like Spring for only 1 day, I’ll take it!  It was so nice to run without being all bundled up.  The training plan called for 18 miles at 9:16 pace.  My goal was to try and stick with this pace (and not run faster) since I had a case of brick legs earlier this week.  I took Thursday and Friday off from running and my legs felt really good today.  My Garmin kept jumping all around with my pace so it was hard to tell how fast I was running.  I kept telling myself to slow down.  I finally gave up and ran based on feel.  I really had no idea I was running an 8:41 average pace.  I was just enjoying the weather and my iPod (I normally run music-free).   I thought my average pace would be at 9:00 or just under.  You can imagine my surprise when I saw 8:41!  That’s faster that my goal marathon pace.  I was happy and also kinda like “oh crap I shouldn’t have ran that fast”.

My split times really surprised me.
M1 – 9:01
M2 – 8:51
M3 – 8:52
M4 – 8:51
M5 – 8:48 –> shot blok #1
M6 – 8:40
M7 – 8:40
M8 – 8:38
M9 – 8:45
M10 – 8:39 –> shot blok #2
M11 – 8:35
M12 – 8:38
M13 – 8:21
M14 – 8:34 –> shot blok #3
M15 – 8:26
M16 – 8:34
M17 – 8:36
M18 – 8:50

I got faster towards the end!  What’s going on?!

As soon as I got home I immediately did some forward folds, downward dogs, and hurts-so-good pigeon pose.  Then I chugged some chocolate milk….and took an ice bath.  I normally don’t do ice baths but given today’s pace and the fact that my legs were heavy this week I thought I should do whatever I can to speed recovery.  Like a good blogger, I grabbed my camera…

I'm pretending to smile but I just sat down in ice. My hands aren't really that large either.
Hawk investigates and keeps me company

I stayed in the ice bath for about 10 minutes.  That was enough.  I hope it was worth it!

Tomorrow I am going to hear Jack Daniels speak about his Run S.M.A.R.T. Project.  He is speaking at a local school and I figured why not check it out.  I’ll do a full recap of his talk tomorrow.

Enjoy your Saturday!

 

 

 

Friday Favorites

by 5 Comments

Happy Friday, friends!

I’m opting for a lunchtime yoga class instead of some easy miles.  I got an 18-miler on tap for tomorrow and I think my legs will benefit more from a good stretch today versus an easy run.

Now onto the fun stuff…Friday Favorites!  Today’s list is just as random as the others…

Peanut Butter/Nut Butters
I eat PB/nut butters every day.  I think if I was stranded on a deserted island one of my must-haves would be PB.  Here’s my current rotation (missing is Almond Butter which is at my desk at work):

yum

See the guy all the way on the left (White Chocolate Wonderful)?  AMAZING!  This stuff is listed on my Favorite Things page.  I have to restrain myself because I can easily eat a jar a week.

Dancing
I love to dance.  I fight the urge to get up and dance during Glee.

Getting down at my wedding

I like a prop too


Dexter
Probably one of the best shows on TV, in my opinion.  How can a serial killer be so likable?  If you haven’t seen this show yet, just watch Season 1 and I promise you’ll be glued to the couch watching for 12 hours.

Brick Legs

by 7 Comments

3/2/11

8 miles tempo

1:11

8:52 avg pace

What the plan called for:  2 mile warm-up, 3 miles just under 8:00 pace, 1 mile cool-down

What I did:  2 mile warm-up, 3 miles (8:00, 7:57, 7:58), 2 miles at GMP, 1 mile cool-down Hell no.  After those 3 miles, I did a 3 mile cool-down.

Ouch!  I got me some brick legs.  During yesterday’s speed work and today’s tempo my legs have been so tired and heavy.  I’m sure doing 2 hard days back-to-back doesn’t help.  But last week was a drop-back week!  Shouldn’t my legs feel more refreshed?!

Then the light bulb went on during my run this morning!  Ah ha!  Noticeably absent from my fridge is chocolate milk.  I have been refueling within a 1/2 hour after my long runs (I always do) but what about my speed and tempo runs?  They are hard runs too!  I do them in the morning and then I rush to get ready and get to work.  I eat breakfast at my desk but sometimes it’s up to an hour and half after my run.  Opps.  Last week I ran hard on Monday and Wednesday and didn’t refuel properly.  This week I ran hard on Tuesday and didn’t refuel properly.  Sounds like I need to practice what I preach (note:  I did have a heaping spoonful of PB after this morning’s run.  No chocolate milk but it has protein and carbs).

Last night I went to RYAH for a vinyasa class.  My favorite teacher, Candace, was supposed to teach but another teacher subbed for her. I liked this teacher but she kept saying the word “blossom”.  Push your shoulders back and open up that chest.  Really let it blossom.  Of course, I fought the urge to giggle.  I have no idea what’s with me and yoga teachers.  I completely fixate on their words.  But come on…”blossom” is a strange word, right?  Reminds me of the TV show Blossom from the early 90s.  Anyone remember that show?  I used to love it.

Off to rest these legs with a little Gossip Girl.  Tomorrow is a rest day 🙂

 

What Is A Runner?

by 8 Comments

3/1/11

8 miles (3 mi speed and 5 mi GMP)

1:13

9:08 avg pace

I was supposed to do 2x(6x400m) at 1:44 pace (roughly 7:00 min/mile).  So essentially 12-400m repeats.  The first set was tough; I just didn’t have enough kick in my legs (splits:  1:47, 1:44, 1:46, 1:45, 1:51, 1:47).  Instead of pushing through another set, which would have been disastrous, I decided to run the remaining miles at GMP.  No big deal, at least I got some speed work in.

Now for the philosophical portion of my post…what is a runner?  Yesterday I saw this tweet from Hal Higdon:

Some runners never race. They are happy to run each day without ever committing themselves to possession of a race T-shirt. Good for them.

Well said, Hal!  I don’t think a runner should be defined by how many races he/she has done.  Nor do I think “real” runners are only ones who run marathons and half marathons.

Real runners need to run…they crave that endorphin high.  The enjoy the solidarity of running or the companionship of running with others.  They love watching the sunrise/sunset while running or hopping on the treadmill in the early morning hours while the house is still quiet.  They love a good sweat session that only running can provide.  They like to push themselves to run distances and paces they never imagined.

It doesn’t matter if you run 12 miles a week or 70 miles a week, races or no races…you run because you want to and need to.  You run because you love it (OK, I know a few of you are saying “I don’t love to run”.  You may not love it but there’s something deep down that drives you to run, it may not be love but it’s something!).

Today’s March 1st which means 2 months until the NJ Marathon and Spring is right around the corner!

Think Spring!

 

 

 

Week 8 Recap

by 2 Comments

2/27/11

8 miles easy

1:17

9:37 avg pace

I was excited to get up early for an easy run!  Easy runs remind me of why I love running so much.  You don’t have to worry about split or interval times; you just run.  There’s no pressure, just total freedom.  It was a beautiful morning and I ran without my iPod just to soak it all in.  Ahhhhh 🙂

Gotta make this post short and sweet since I’m meeting my friends for brunch.  We are trying to get back on our brunch schedule after a short hiatus.  I love brunch with the girls.  So much fun!

NJ Marathon Week 8 Recap
MON:  6 miles speed (and I became a believer in speed work)
TUE:  rest
WED:  8 miles tempo
THU:  13 miles long
FRI:  yoga
SAT:  rest (ultimate lazy day)
SUN:  8 miles easy

Total of 35 miles for the week.  My mileage was lower this week since it’s a drop-back week.

Off to brunch…have a great Sunday!

 

Friday Favorites

by 4 Comments

2/25/11

60 min yoga

I went to RYAH for their lunchtime vinyasa class today.  I walked in, rolled out my mat, and glanced up at the teacher.  NO!  Remember the mm hmm lady?  Well I totally forgot she teaches the Friday lunch class.  D’oh!  Thankfully she kept her “mm hmms” to a minimum.

Time for Friday Favorites – Music Edition!

Pearl Jam
Love, love, love Pearl Jam…and have since high school.  I’ve seen them close to 20 times.  No lie.  When they come to Philly (or in the surrounding area) I often go to at least 2 shows.  I’m in the fan club (super fan!) so I’m eligible for pre-sale tickets and can get some pretty good seats.  And don’t get me started on Eddie Vedder.  Saw him solo = amazing show!

At the Tower Theater - June 2009

For a really long time, I didn’t like any other bands.  I would just listen to Pearl Jam.  I’m making more of an effort these days to listen to the radio so I’m “in the know” musically.  I rely on my friends Michelle and Trish to tell me what is “cool”.  I don’t know what songs Katy Perry sings and I only know a few Lady Gaga songs (and this is all because of Michelle and Trish).  Matt says I haven’t updated my iPod since 2005!

A few months ago I found a band (well Matt started listening to them first) that I love almost as much as Pearl Jam (no worries Eddie, you’ll always be number 1)…the Airborne Toxic Event!

Airborne Toxic Event
This band has been around for awhile but, as I already stated, I’m a little slow in the music arena.  I cannot get enough of them!  Matt and I went to the Keswick Theater last June to see them and they were incredible.  I have been looking all over for a chance to see them again and found out they are playing at the Trocadero in May.  YEAH!  Actually, Matt was going to surprise me with tickets but I heard about it on the radio and ruined the surprise.  BOO!

I don’t have a 3rd favorite band…yet.  Maybe after I listen to the radio some more I’ll find one…

Have a great Friday!