marathon

Race Week

December 2, 2012 by Kristy 13 Comments

6 days until the Rehoboth Beach Marathon!

Tapering is in full swing and my legs are just beginning to get a wee bit antsy.

Operation Stay Healthy is also in full swing. Matt (who is never sick) has been sick since Thanksgiving. Unfortunately it’s viral and just needs to run its course. Knock on wood, I’m still healthy. Let’s hope it stays that way.

Running RBM sorta came out of left field. Why RBM? In a nutshell, timing. After Philly RnR, I really regretted not registering for the Philly Marathon. When I tried to upgrade my Philly Half registration to the full, it was already sold out. Running and racing have been going so well these past 2 months I need to run a marathon.

Other perks of RBM:
– great reviews on marathonguide.com
– flat and fast –> with a rails-to-trails section!
– race day is Saturday – I’m already planning my lazy Sunday
– start time is 7AM
– my hotel is around the corner from the start line –> this may be hands down the best thing ever! I can stay warm in my hotel room until the very end (and endless use of a clean toilet…but that goes without saying, right?)

I registered for RBM on Halloween…2 days before it became a very popular marathon (after the cancellation of NYCM). It’s sold out now – both half and full – and I‘m excited for another chance to run with the NYCM refugees.

So that left me with 5 weeks to get my act together with training. Truthfully my act was pretty much together since, after the Philly RnR in September, I have been quasi-ultra training. Lots of miles, all slow.

Looking at my training log since January 2012…
Number of 50+ mile weeks = 16
Number of 20+ milers (including races) = 14

I feel good physically and mentally about RBM…despite not knowing exactly what my marathon pace will be. That’s uncharted territory for this Type A girl. But that’s exactly what I need.

But more on goals in another post Winking smile

Do you prefer Saturday or Sunday races? I love a Saturday race because I don’t like anything looming over my head. Sunday races suck your entire weekend away.

WHYY 12K Recap

November 11, 2012 by Kristy 19 Comments

I ran this race last year and proclaimed “never again”. The distance (7.45 miles) is strange and I end up running 10K pace and just feel miserable for the last mile. For some reason I ended up registering again…maybe to get some redemption?

I had 2 goals going into Saturday’s race:

1. Not race it. Instead I would use the race as a fast finish long run. A 13-mile warm up and then a 12K where I would keep the pace moderate.

2. Beat my time last year – even though I wasn’t racing it. Given my shitty performance last year (7:59 average pace), it shouldn’t be too hard.

I got up at the crack of dawn on Saturday and was running around Kelly Drive by 6:30AM. 13 nice and easy miles.

I love Philly

I finished up run #1 around 8:30 and had a 1/2 hour to change out of my cold, sweaty clothes, eat some Shot Bloks, sit in my car and blast the heat, and then head over to the race. I felt good.

The course is a simple out-and-back along Martin Luther King Drive. The weather was perfect. I kept my pace nice and controlled during the first mile. When I glanced at my Garmin it read 7:45 pace. Hmm.

I maintained 7:45 pace until the turnaround (mile 17). Then I got this incredible rush of endorphins. I loved everyone and everything. I dropped my pace slightly.

I saw Ann around mile 18 and got another little burst of energy (Hi Ann!). I kept pushing onward. I couldn’t believe how fresh my legs felt. If only this were a marathon.

I crossed the finish line in 57:15 (7:41 average pace). A 2+ minute PR from last year, even with a 13-mile warm up.

Overall – 38/374
Female – 8/223
AG – 4/51

I cannot wait for the Philly HM next weekend!

Ever get an endorphin rush and love everyone and everything? It’s like being a happy drunk.

18 miles of thoughts

October 14, 2012 by Kristy 14 Comments

What I love about long runs is the uninterrupted time to think and sort through “stuff”. I took Friday off from work (the key to the best day ever) and started off my day with a 18-miler. I got to “sleep” in, not run in the dark, and had the trail all to myself. Perfection.

I thought a lot about my running “progress” over the past year. I can pretty much divide the past year into pre-50K and post-50K training.

I was extremely discouraged while training for Boston. Dropping my MP from 8:30 to 8:20 seemed impossible and so did that sub-3:40. Turns out, it didn’t matter much come race day.

so happy. so hot.

Then I spent the summer running lots of long, slow miles. I ran myself silly and loved every mile of it. A month after my 50K, I shaved 2 minutes off my half marathon PR. It was a mix of ultra training “magic” and having absolutely no expectations.

It occurred to me on Friday that my lack of (speedy) progress while training for Boston was because my endurance plateaued. It didn’t matter how many mile repeats I did or how many MP long runs I ran. Your speed is limited by your aerobic capacity.

Training for a 50K unlocked speed I never thought I had. I will run a 3:30 marathon some day. I just need to keep running ultras too Winking smile

It’s difficult to analyze your training and progress when you are nose deep in it. It’s hard to be objective when you are consumed with training. That’s why running coaches are so great (shameless plug)!

Do you sort through thoughts during long runs?

Ever had an epiphany about your training that would otherwise be obvious if you weren’t so consumed with your own running? Did that question make any sense?!

Fear

September 9, 2012 by Kristy 14 Comments

The last time I ran under 9:00 pace was May.

Next weekend I’m running the Philly RnR Half and I don’t want to go into the race blindly and not know where I stand with my speed.

This past Spring (and many years before it) I was solely focused on speed. Then I switched gears entirely to train for a 50K. Going from fast running to slow running was easy, although I must admit my pride took a hit (and let’s keep in mind “fast” is a relative term here). But going from slow running back to fast running is frightening. I knew I had to make a date with fear this week to assess my speed – and I was scared to death.

I often read about ultra runners PRing in marathons done as training runs. These PRs are somewhat unexpected, as they focus little (or none) on speed work during ultra training. But the sheer volume of their training and the adaptions that come with LSD running enable these PRs. Also, since these marathons are merely a preparation for their ultra, they go into the race with little expectation. It’s just another training run to them so there is no pressure.

I am hoping I can reap the benefits of a summer spent slogging through mile after mile next Sunday. Do I think I’m in PR shape? No, but I hope to come close.

My half marathon PR is nothing to write home about – 1:47 at last year’s Philly HM. Given where I was speed-wise last Fall it should be closer to 1:45 or below.

OK, back to my date with fear (which kept getting delayed this week because of the humidity). The workout was 8 miles with 6 miles “fast”. I wanted to run between 8:00-8:20 pace and assess how this felt. Not entirely scientific (I should have worn my HR monitor) but good enough.

The 6 “fast” miles: 8:14, 8:20, 8:19, 8:08, 8:13, 8:03.

I’m happy I was able to run the last 3 faster than the first 3. Do I think I could keep this up for another 6+ miles? Probably not. My turnover felt awkward but that’s to be expected after a summer of slow running.

I got over the fear, I ripped off the Band-Aid…speed work is making a come back. I’m going to see how things go at RnR…no pressure, just enjoy the race.

I still have the Philly HM in November and that will be my goal race.

I may be on to something…

September 3, 2012 by Kristy 11 Comments

Happy Labor Day! Hopefully you are outside soaking in the last day of summer and not stuck inside because of the rain. It’s pretty miserable in Philly today.

I recently read 2 interesting articles backing up 2 of my non-traditional training habits: (1) not eating before long runs and (2) running long runs at or near marathon pace. I blogged about this awhile ago so I’ll spare you the details on why I do what I do.

The first article was mentioned on Miss Zippy’s blog and it advocates fasting 3 hours or more for runs lasting more than 60-90 minutes. For many of us AM runners, that means getting up around 4AM to fuel (or earlier). The author says don’t sacrifice sleep in order to get your pre-run meal in, as long as you begin fueling shortly after you begin running AND you adequately refueled for recovery after your last run.

I have done training runs up to 26 miles without eating before. I don’t get hungry, my stomach is happy, and my performance is better. I always begin fueling with Shot Bloks after 4 miles and drink chocolate milk afterwards for recovery. It’s the whole cycle of not eating before, fueling soon after, and fueling for recovery that makes it work. When I do eat on race day, it’s always 3 hours before start time.

The second article was in the September issue of Running Times. Renato Canova, coach to the elites, advocates high-volume goal-paced training. While this obviously isn’t a ground breaking idea, Canova maintains that traditional tempo runs are too short (and, thus, have no connection to the marathon) and the long run for the marathon is too slow.

While I agree and certainly do my long runs near marathon pace, I also think there is a place for LSD runs, especially for beginners. I would say 25% of my marathon training runs are done at LSD pace.

A marathon as a training run

July 28, 2012 by Kristy 20 Comments

This weekend I ran a marathon as a training run. My last big run to kick off my 3-week taper.

I was a bit giddy at the prospect of running 26.2 as a long run but also dreading it at the same time. Mother Nature has been relentless with the heat and humidity and I was envisioning a repeat of Boston…without the amazing spectators, ice, and sprinklers.

I treated the marathon as a dress rehearsal for the 50K. I tested out my sausage casings groove shorts. I bring a whole new meaning to wicking fabric.

I was completely drenched by mile 10

I stuck to my hilly long run loop of 5 miles. And around and around I went. My car doubled as an aid station.

Shot Bloks and salt – the essentials

My legs were tired at mile 15.

At mile 18, I questioned (1) why I was training for a 50K so soon after Boston and (2) why I chose to do a 50K in August.

I fueled every 4 miles or so. It was a mix of Shot Bloks, PB crackers, and PB-filled pretzels (my new favorite). Add in a little salt and over 100 ounces of water, and I felt pretty well hydrated and fueled. If you include my post-run chocolate milk, I consumed around 1350 calories. I took care of the 1250 calorie deficit with 4 slices of pizza and some Miller Lite.

I don’t care how many times you run a marathon, 26.2 miles is tough. It was hot and humid and I felt spent at the end. I could not run another 5 miles. Not in that heat. I kept thinking that if August 19th is a day like today, I won’t finish.

Then I remembered to never, ever listen to the craziness that creeps into your mind after you run a marathon. You are delusional and not thinking straight. You say never again and then, 1 week later, start looking for your next marathon.

I did finish…in 4 hours and 28 minutes. 5 minutes faster than my Boston time. Hooray for heat acclimation.

And, about those crazy thoughts, it sounds like someone is in desperate need of a taper, both mentally and physically. Thank god it’s here.

Ever say “never, ever again” after crossing the finish line? I said it after my marathon in 2007 and definitely said it after every 5K.