Run The Long Road Coaching

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NJ Marathon

Three Things Tuesday

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8/16/11
11 miles tempo / 1:33 / 8:27 avg pace
*1 mile warm-up and 10 miles at MP (8:35).  Splits:  8:09, 8:07, 8:11, 8:14, 8:18 – I felt like I was running too fast so I checked my splits and slowed down for the remaining 5 miles – 8:38, 8:37, 8:29, 8:28, 8:25.  

Isn’t it supposed to be Three Things Thursday? Hmm, not sure. Oh well, go with it.

Redemption Tempo
This morning I got a second chance to do a tempo run that I attempted 2 weeks ago. It didn’t go so well the first time but I was able to get some redemption today. The trail was soft and mushy from all the rain, which made it even harder to maintain MP but that’s OK with me. I always want to prepare for the worst case scenario and then, if it’s not so bad, I’ll be pleasantly surprised. Does that make me a pessimist or a realist?

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Garmin “Pace Smoothing”
Maybe you all knew this but I found out there is a way to minimize how much your pace fluctuates on your Garmin. When I was training for NJM, I was getting annoyed at how often my pace would go from 7:30 to 10:00 to 9:00, etc.  Even though my effort was consistent, my Garmin pace wasn’t. My Garmin is only 2 years old (I have the 305). I looked up the problem and it directed me to something called “pace smoothing”.

Per the Garmin manual, pace smoothing averages your current pace over a certain amount of time to avoid errors in GPS position and speed due to varying satellite signal recognition.  When you turn on or increase pace smoothing, the pace shown on your Forerunner is steadier. It did help, although I still think there could be something wrong with my Garmin since I never had an issue until this year. But I’m too dependent on my Garmin to part with it and get it looked at!

How to “pace smooth” (at least on the 305 model):  mode –> settings –> running –> speed units –> smoothing.  I’m using “most” for the least amount of fluctuation.

Are you addicted to your Garmin?  Can you run without it?  Even better question, can you RACE without it?  No way Jose…I’m addicted!

T-Minus 30 Days

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In 30 days I’ll be running marathon #9, trying to qualify for Boston.  I’m in a much better place right now then I was for the NJ Marathon.  I’m training for an actual BQ time, instead of just trying to wing it.  In hindsight (it’s always 20/20) I should have never tried for a 3:45 at NJM.  I trained for a 3:50 and I should have stuck with the plan.  Always stick with the plan!

If I could come up with a race day wish list (key word being wish, not magic) here’s what I would request:

1.  Obviously, perfect weather.  For me, that’s overcast skies with temps in the high 40s/low 50s.  Or, for September, I’d be happy with no humidity 🙂

2.  An 8:34 pace will feel just as easy at mile 23 as it does at mile 5.

3.  I have no dehydration issues and resulting quad cramps.

4.  No phantom chafing!  You know…the kind that never happens on a training run but rears its ugly head on race day?!

5.  I look photogenic in a race day picture.  Hey, this is my wish list…

6.  And the big one – I cross the finish line with the biggest smile on my face because I am finally a Boston Qualifier!

What are some things on your race day wish list?  What do you consider “ideal” race day weather?

A Short Long Run

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7/15/11
13 miles / 1:52 / 8:39 avg pace

After doing a few weeks of 18 and 20 mile runs, I’m not sure I can even count today as a long run.  I have to admit, it was a nice break to only have to run 13 miles!

My neighbor, Maximus (his alias), joined me for the first 10 miles.  He also ran the first 10 with me last week (the hot and nauseating run).   I’m generally a solo runner but it’s nice to have a running buddy sometimes to make the miles fly by.

Today I stuck to my hilly loop.  Generally I start and finish on the hilly loop but cross the scary bridge to get some middle flat miles in. Remember this scary bridge?

Me and the bridge made amends after my bloody 15-miler that resulted in a stitch.  I’m still terrified of falling so I try to avoid crossing it if I can.  I just didn’t see the point today so I got a double dose of hill work.

Onto the details.  Splits…

image

And elevation.  OK, it doesn’t look that hilly but trust me there are some tough ones in there, namely after miles 4 and 9.

image

Do you like hills?  Would you prefer a hilly race or a flat race?  If it’s a shorter distance race, I obviously prefer flat but for a marathon, some hills are preferable.  NJM was pancake flat and I feel like I fatigued faster since I was constantly using the same muscles over and over.  

Lehigh Valley Marathon: Week 6 Recap

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I hit the big 5-0 last week and, overall, had a great week with the exception of Friday’s steamy 20-miler.

MON:  8 easy
TUE:  7 speed (fastest 800s to-date!)
WED:  7 easy
THU:  rest
FRI:  20 long
SAT:  rest
SUN:  8 tempo

Now I’m noticing a pattern with my dehydration. My left quad was sore Friday to Monday just like it was during the NJ Marathon. During the marathon I got pretty dehydrated, just like Friday’s 20-miler. Since I’ve never had any issues with my quads I definitely think there’s a link. For me, the NJM and Friday’s 20-miler are what I dubbed “stage 2” dehydration – headache and nausea. As opposed to my usual post-long run “stage 1” dehydration – just an annoying headache. Seem like stage 2 creeps in and so does the quad soreness.  Thankfully the soreness goes away after a few days but it’s a pain in the ass.

Since this is starting to get on my nerves, I’m going to increase my water intake the night before and the morning of a long run. I must admit I’m pretty bad with this. During my long runs though I’m a model hydrator…drinking water like crazy, Shot Blok-ing, and electrolyte popping!

What are your must-haves to prevent dehydration during the summer? I tried nuun a few times. It didn’t see any real difference and I thought it was gross!

Random Thursday

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6/16/11

5 miles easy / no Garmin

  • Does anyone know how to transfer your Garmin split times from the Garmin Training Center to a post?  Or, am I clueless?  I’ve tried the good ol’ cut-and-paste but that doesn’t work.  I have the Garmin 305…maybe it can’t be done with that model?  I find that hard to believe though.  Any help would be appreciated!
  • So I’m halfway through Born To Run (LOVE IT!) and they just talked about barefoot running.  I’m shocked to say this but I found their arguments (they were pro-barefoot running) very compelling.  I’m a tough person to convince too; I’m both flat-footed and bow legged.  I rely on both my beloved Brooks Adrenaline GTS and orthotics to keep me injury-free (and it works…I’m one of those “mutants” that Chris McDougall refers to).  But now I can see how barefoot running would help someone battling chronic injuries.  As a coach I shouldn’t be so close-minded.  I’m not about to jump on the barefoot bandwagon (if it ain’t broke…) but I definitely want to read more about it.
  • Not 1 but 2 people Googled “we love Chuck Bass” and got directed to my blog.  Awesome.

Do you or someone you know run barefoot or in VFFs?  What do you think of the whole barefoot running phenomenon?  

Friday the 13th

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5/13/11

13 miles

2:00

9:16 avg pace

During the summer I try and do my long runs on Fridays. Sometimes this means getting up before 5AM, getting ready, driving to my long run spot, and banging out a 20-miler so that I’m home and ready to work by 9AM (I work from home on Fridays). It’s so worth it to have your long run out of the way before the weekend begins.

Today I kicked off my Friday summer runs with the same hilly route that I used last summer for marathon training. After NJ’s flat course I really need to step up my hill workouts so I’m ready for anything come September.

I was especially happy this morning and thankful that my quad feels 100% back to normal after the marathon!  A small part of me was afraid it was an injury (instead of dehydration) and that running on it for 6 more miles during the race made things worse.

And how can you not be happy when you get to spend your Friday mornings looking at this?  Since today’s run was a “fun run” I snapped some pictures.  I only had my BlackBerry so the quality isn’t the best.

I was going to include a self portrait but didn’t want to scare away readers 🙂

Any races this weekend? Or crazy training runs?