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New Year's Sale!

January 1, 2015 by Kristy Leave a Comment

Happy New Year from Run The Long Road Coaching!

Are you ready to make 2015 the year to achieve your running goals?

Get 1 month of ONLINE coaching FREE!

(via)

Are you new to running and hoping to run your first race? Are you stuck in a rut with training? Looking to run a PR or qualify for Boston? I can help! Online coaching is my most popular service and now through January 14th, 2015 you can get 1 month of online coaching FREE (an $80 value)!

Get a personalized training plan based on your current fitness and goals, access to a coach for guidance and support, race day strategy, and much more.

Ready to get started? Complete my online coaching questionnaire and I will contact you shortly.

Sale is for new clients only.
Sale applies to online/virtual coaching only.
Sale requires a 4-month commitment. Month 1 will be the free month with Months 2 through 4 at $80 per month. After Month 4, the price remains at $80 per month.
All 4 months must be used in 2015. You may pick any 4 consecutive months throughout 2015.
An $80 cancellation fee applies if you discontinue coaching prior to the 4-month commitment.
An initial consultation via phone will take place after completion of the coaching questionnaire and signing of a liability waiver and sale contract.
Your training plan will be delivered in 3 to 4 week increments via Final Surge. You will be required to log your runs in Final Surge so that I can constantly adapt and adjust the plan based on how you are progressing.
In addition, there will be check-ins to track your progress, unlimited access to a coach for questions/advice, and a race day strategy/plan.

Last Sunday I ran the Philly Half Marathon, just like I do every year. I love Philly Marathon weekend. Yes, I’m biased but Philly does a damn good job of putting on a spectacular race. And the spectators aren’t half bad either! If you’re looking for a Fall half or full, seriously consider Philly (I ran the full in 2008 so I can attest to its greatness too). Flat, fun, and you can high-five Mayor Nutter at the finish line.

my collection of Philly race Ts, 2007 to 2014 (missing 2011 – donated because of size)

I spectated the 8K on Saturday and watched my 2 friends run their first 8K. They worked their asses off for months and were smiling the whole time.

8K finish line

so proud

Sunday was perfect race day weather and my goal was to run a solid effort (my standard goal for 2014). I need to add that if a solid effort didn’t include a 1:4x finish time, I’d be pissed. I saw Megan in my corral and chatted with her until the race started.

My loose race plan was to keep the first mile at 8:40, drop to 8:20, and then drop to (hopefully) 8:00. I’ve done speed work since the Philly RnR so I had some idea of what I was capable of.

Splits –
M1 – 8:13
M2 – 8:05
M3 – 8:04
M4 – 8:18
M5 – 8:15
M6 – 8:24
M7 – 7:41 (not sure about the accuracy of this one)
M8 – 8:23 (hill)
M9 – 8:21
M10 – 8:49 (hill)
M11 – 8:04
M12 – 8:08
M13 – 8:25

Finish – 1:49:01 (8:18 average pace)

The positives? I’m happy with my pacing. I had a loose plan to follow but, for the most part, I didn’t really pay attention to my watch. I wanted to hone in on HM effort and I think I did that pretty well. And miles 11 and 12 were strong (it helped that I went downhill after mile 10 – full disclosure there!).

The negatives? I can’t stop thinking that my now HM pace (8:18) was once my goal MP. Sigh.

I’m almost 11 months postpartum and I *should* be faster by now. It’s definitely not from lack of trying. I trained smart this year. It’s frustrating to not see more progress.

I’m sick of whining about 2014 and postpartum blah, blah, blah. Fiona will be 1 on January 9th (yikes!) and the “I just had a baby” excuse is no longer in play.

So I started something new (for me) yesterday. But that’s for another post… 🙂

changing my mind again…

October 6, 2014 by Kristy 8 Comments

Two weeks ago I ran the Philly RnR Half Marathon for the 12th time. This was also my 4th postpartum race and I had some high hopes – not PR hopes but I was sure I would finish sub-1:50. Well, I didn’t. Not even close: 1:56:41. It was unexpectedly humid and yes, that counted for something but it wasn’t solely responsible for my utter demise on the course.

Let’s review the past year, shall we?

LOVE Run: 1:53:08 (11 weeks pp)
Broad Street: 1:23:41 (4 months pp)
ODDyssey HM: 1:57:42 (5 months pp) –> can’t count this one in the mix. There’s a definite reason for my poor performance – sheer exhaustion. Matt came back from a 2-week work trip the day before the race.
RnR Philly: 1:56:41 (8 months pp)

Notice a trend? I’m getting slower. I distinctly remember reading Dr. Clapp’s book Exercising Through Your Pregnancy and being excited about postpartum running and all the potential PRs I envisioned myself running. It made sense. Physiologically, all those adaptions that take place when you run during your pregnancy hang around for 6 months to 1 year postpartum. That’s why some women run their fastest times in that year postpartum. Right?! Right?! Wrong. At least in my case.

What gives? I’m working hard and getting slower? How is this possible? I have a few theories that came to mind while running the RnR.

#1 – Get some blood work done, maybe something is off. I have been feeling off lately – some non-specific symptoms that have been hanging around for a few months now. I’m getting the blood work done this week so hopefully I’ll know soon.

#2 – I need to re-wire my brain to accept discomfort when racing. You know…head to the pain cave, get comfortable with being uncomfortable, blah, blah, blah. Turns out my brain has completely forgotten how to do this.

It seems that all my slow running could be to blame for #2. When I say slow running I’m talking about no speed work and running all runs at a comfortable, conversational pace (think MAF training without the heart rate monitor). This is the same slow running that is responsible for all my Fall 2012 PRs (5K to marathon), an enjoyable 36 weeks of pregnant running, and my injury-free and endurance-building return to running postpartum. What?!

I did some hard thinking after the Philly RnR. While my body craves that slow running, my mind craves finish times that are within 10 minutes of those 2012 PRs. It’s time to bring back some speed work. Gulp. I’m talking 400m, 800m, and mile repeats. Gulp.

Because of my change in training, I’m not running the Monster Mash Marathon on Oct. 18th. I was able to defer until 2015. I want to put 100% of my efforts into training for the Philly Half Marathon in November. And maybe come within 10 minutes of 1:41 (my current PR)!

If you’re keeping track I’ve been changing my mind a lot about my race plans for 2014. From a 50M -> 50K -> marathon…to half marathon? I should have relinquished all decisions about racing this year to Matt. He isn’t under the influence of hormones.

There is some good news. I ran 400s yesterday that aren’t too far off from my times while training for Boston in 2012. And I still get to run easy on most days 🙂

I can’t end a post without unrelated pictures of Fiona!

Training Update {8 months out}

September 8, 2014 by Kristy 4 Comments

Fiona will be 8 months old tomorrow. Eight months?! I sound so cliche but time really does pass in the blink of an eye. I wish the same was true for training.

This is definitely my longest training cycle so far. By the time the marathon rolls around I will have racked up 20 weeks of training. Totally necessary but daunting at the same time.

Here’s a little look at what I’ve been doing…

The first 10 weeks (when I thought I was doing the 50K) included lots of slow miles, lots of hills, and some trail running. This is exactly what my body craved (it still does). I ran my first 50+ mile week when Fiona was 6 months old. A slow and steady comeback. Structurally I feel great – I’m still religiously doing pre-hab 3 times a week – but I’m exhausted most of the time. Which brings me to the topic of “total work”.

Pre-Fiona, when I was training, I would get solid sleep and sit on my ass for 8 hours a day at work. I recovered as hard as I worked. Now I get less sleep, run around all day, and carry 20 lbs on my hip (alternating hips, of course, to balance out the inevitable imbalances that will result). So my “total work” skyrocketed and 50+ mile weeks knock me on my ass. Too bad I can’t spend some time there and rest.

So this parenting thing is exhausting and coupled with marathon training, it’s really exhausting. Maybe I’ll adjust (has anyone adjusted?) but for now my weekly mileage will remain around 45 so I don’t fall asleep at dinner. And I realize that doesn’t sound like much of a decrease but it seems to be my sweet spot these days.

Since I decided to run the marathon instead of the 50K you would think I would begin to do some type of speed work. Nah, I’m too exhausted for that! In all seriousness, I just don’t want to do any type of organized speed work. I have picked up the pace on a few runs and I do coach a track workout on Tuesday nights, where I run with all different pace groups…well, the ones I can keep up with. My goal for the marathon is a “solid effort”. I’m not in PR shape – nor should I be at 8 months postpartum – so a PR would be an unrealistic goal. I just want to get out there, enjoy myself, get used to marathoning again, and see what I can do.

After the marathon I’m running the Philly Half Marathon in November. I definitely want to race it (and would love to PR) but I need to see how the marathon goes and how recovery goes.

But before all of that I’ll be running the Philly RnR in 2 weeks. That kinda snuck up on me. So I guess I’ll see where my speed is (or isn’t) very soon.

I guess what all of this means is that 2014 is my rebuilding year. Exactly what I intended it to be and exactly how I’m training. It may be a year without any PRs but my engine will be strong for 2015 – and ready for a PR.

50K out. Marathon in.

August 26, 2014 by Kristy 8 Comments

Turns out I’m running a marathon on October 18th. Something I distinctly remember saying that I would not do this year.

Months ago I registered for the Blues Cruise 50K after much research. I scoured photos of the course and read every race recap I could find. The course was hilly but not technical (per the race website). And the terrain didn’t look technical in course photos (the leaves on the ground were hiding something). I’m a terrible technical runner. I have issues with uneven sidewalks. The Blues Cruise 50K appealed to my clumsy side…and the hills I could handle.

So for 10 weeks I logged lots of slow miles on trails (some technical), ran up and down hills, and got 2 20-mile runs under my belt. A few Sundays ago I headed out to do a test run on the course itself. I wanted to see if my hill work was adequate or if I needed to step it up a notch.

bad omen (and I was wearing blue)

Turns out my hill work was adequate and the course is technical (in my opinion)! I did email the RD to see which portion of the course was the hilliest. I didn’t really notice the hills too much since I was too busy dancing around tree roots and rocks.

So this picture does not show how technical the course was. To add some perspective – I could only manage about 11:00 minutes/mile due to all the “dancing”. Feel free to mock me and my clumsiness.

I drove home defeated and not one bit excited about the race. I couldn’t imagine running 31 miles of terrain like that. I do have access to some technical trails but not 20+ miles of them. I emailed the RD (who was awesome) and found out they did offer refunds. Score! Now I could sign up for something else…

I knew another 50K around the same time and location would be unlikely so I settled for the Monster Mash Marathon in Dover, DE. Local? Yes. Good timing? Yes. These were my top requirements. The race had decent reviews on marathonguide.com but it’s the complete opposite of what I have been training for – flat, fast, and on roads.

I am excited though. This will be my first marathon since December 2012, a few months before I got pregnant (which was oddly also a DE marathon). Might as well rip off the bandaid and get back at it! And it will be good prep for a PR/BQ in Spring 2015 (my goal).

I’ll write a whole post devoted to training soon, including the challenges I’m encountering with training post-baby.

Speaking of baby…an unrelated picture of Fiona!

lately and lesson learned

August 4, 2014 by Kristy 9 Comments

It’s been awhile…almost 2 months to be exact.

The past 2 months have been a whirlwind. I’m going to do a seperate post on 50K training but first an update on life in general is needed.

I quit my job in early July to become a SAHM, running coach, and (former) barre instructor. More on that last part later. I was lucky to have 6 months of child care leave but I knew I wasn’t going back. I started RTLR Coaching 4 years ago with the goal of devoting more time to it once I had kids. And I loved staying home with Fiona more than I ever imagined.

In anticipation of leaving my job I decided to pursue any and every opportunity. Because adjusting to motherhood, coaching runners through a busy Fall racing season, and train for a 50K isn’t enough (this was an actual thought of mine). One of the opportunities that came up was a barre instructor position at a new studio. This was perfect – I loved barre and wanted to start teaching classes anyway. Win-win.

I started training back in April and teaching in June. What an eye-opening experience…and kudos to all you fitness instructors out there. A lot of work goes into an hour class (and a lot of work to make it look so seamless and easy). Between taking barre classes, prepping for classes, making playlists, and getting up to speed in general, I was in way over my head. WAY over my head.

The pressure to give 100% to everything was physically and mentally draining. There was so much I wanted to do with coaching but didn’t have the time. When I was with Fiona, I couldn’t turn off the to-do list in my head and just be present with her.

I finally admitted to Matt last week at dinner that I bit off more than I could chew and something needed to come off my plate. He agreed (to say I was an anxious basketcase at times is an understatement) and wondered when I was finally going to wave the white flag. The problem was that I truly enjoyed everything on my plate and, obviously, coaching and Fiona were non-negotiable.

Matt, always the voice of reason, reminded me of why I left my job in the first place: to stay at home with Fiona and grow my coaching business. Barre was taking time away from coaching and, to a much lesser extent, Fiona. It had to go. It killed me to give up such a wonderful opportunity that I loved. Had this opportunity popped up before Fiona was born or even when she was a bit older, the timing may have been better. So I slept on it, ran 20 miles on it, and then resigned. I do feel as though a huge weight has been lifted off of me but part of me is still sad about it.

unrelated but makes me laugh

Lesson learned? You can have it all but not at the same time.