Run The Long Road Coaching

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Philly Half Marathon

Back On Track

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10/13/11
6 miles
*3 x 1200 @ 10K pace…a mini speed session.  

I was winded during Tuesday’s tempo run (3 miles at 8:00 pace).  Breathing labored, wishing the run was over, and hating life.  That kind of run.  I kept thinking how the hell am I going to run faster than this next month (at the Philly Half)?  And…how out of shape did I manage to get in 4 short weeks post-marathon?

My 4 weeks after the Lehigh Valley Marathon looked like this:
Week 1 – race a half marathon (bad idea)
Weeks 2 and 3 – take it easy because of bad idea (and by “take it easy” I did run…just 2-3 times a week and nothing over 6 miles)
Week 4 – 34 miles of easy runs

I’m not out of shape.  Seeing it written out in black and white makes it more clear.  You’re supposed to rest after a marathon, lay off the speed work, and just enjoy not training for a bit.

BUT…

It took me sooo long to get my speed to this point, I’m terrified of losing it.  I worked so hard and I want to further build on the foundation that I have now.

So I made it back to the track today to prepare for the Philly Half.  I’m staying away from the crazy speed work I once did (running until my lungs screamed).  For now, 10K pace is adequate and will allow me to improve and maintain, which is all I can really ask for.

AND I’m chalking that tempo run up to a bad run day.  Yep, just like a bad hair day.

Have you ever been afraid of losing fitness, endurance, speed, etc. after a race that you trained months for?  I must admit, I’m a little nutso about it right now.  

A 2-Week Hiatus

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Yesterday marked the end of my 2-week running hiatus.  Odd, right?  Since my September was supposed to be filled with fun runs.

After the Philly RnR Half, which I foolishly raced the week after my marathon, my right hamstring was tight.  My legs were not ready for the final 3 miles at 10K pace but I got greedy.  I wanted another PR.  I was on a roll, right?

After the RnR Half, I could barely bend down to touch my right knee.  Normally I can touch my feet, and, on a good day, I can even do forehead to knee.  I knew I pissed off my hamstring big time.

My right hamstring gets tight after speed work, due to overstriding.   Once my pace drops to around 7:30, I lead heavily with my right foot, extended it way out in front of me, and heel strike like crazy.  A little foam rolling after speed work and I’m usually good to go.  But not this time, hence the 2-week break and lots of foam rolling, ice, and rest.

A little TLC went a long way since I was OK at Saturday’s 5K 🙂  Monday’s run was OK too…just some residual tightness but nothing like 2 weeks ago.  Yay!

The Philly Half is 6 weeks away and I need to get back to the track.  Since the tight hamstring only rears its ugly head at sub-8:00 pace, I’m hesitant to hit the track for speed work too soon.

What do I do when I don’t know what to do?  I make a plan…

  • continue to take it easy this week (no speed work)
  • go to yoga this week
  • get a massage (I really need someone to dig deep into my hamstring)
  • and, the BIG one…work on not overstriding.  Keep my feet underneath me (my center of gravity) and take quick, short strides.
This YouTube video illustrates overstriding perfectly (I find this completely fascinating).  I don’t think I’m as bad as runner #2…maybe more like runner #4.

Do you overstride?  Yes, no, maybe so?  I always have but it was never a problem for me until I started running faster.  Instead of increasing my leg turnover, I increase my stride length in order to pick up the pace.  Not good at all.  

What's Next?

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Since I sorta scratched the Boston itch (sorta since registration is still “up in the air”)…what’s next?  Believe it or not, I’m running a half marathon this Sunday – the Philly Rock n’ Roll Half Marathon (which I will always refer to as the PDR or Philly Distance Run).  I run this race every year.  It was my first real distance race back in 2002 when I trained with TnT.

Just crossed the finish line. I remember thinking I was going to die.

It’s tradition to run it each year, even when it falls 1 week post-marathon.  Obviously I’m not looking for a PR so I’m just running it for fun.  Actually it’s a Team RTLR event!  I trained my friend Sara and her co-workers for the half marathon and we’ll be sporting our Team RTLR shirts.  I cannot wait to race with no pressure and to enjoy myself.

Once October rolls around, I’ll begin training for the Philly Half Marathon in November.  I really want to blow my old PR (1:49) outta the water.  I haven’t trained for a half marathon since 2003 so this should be fun.  I usually do them as tune up races during marathon training.

Also in November, I have a 12K (7.46 miles to be exact).  This should also be interesting….a little longer than a 10K but not quite as long as a 10-miler.

I also want to throw in a 5K.  I hate my 5K PR (23:22 – from this past summer) and I want another chance at it once the weather gets cooler.

Basically, I want to end the year with a few more PRs, specifically the half marathon and 5K.  I also want to give my body a break.  I have been training and running marathons for 2 years non-stop.  A mental and physical break is much needed.  Of course, if I get into Boston, all hopes of recovery and rest are off!

April Races

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3/10/11

7 miles tempo

1:02

8:51 avg pace

1 mile warm-up, 5 miles at 8:41 (~ goal marathon pace), 1 mile cool-down.  Done on the dreaded treadmill.  Ugh.  Each week I say no more treadmill and then the rain forces me inside.

Onto fun stuff…I have 2 races coming up in April!  I haven’t raced since the Philly Half Marathon last November so I’m looking forward to it.  And it’ll be good prep for the NJ Marathon on May 1.

Cherry Blossom 10-Miler – April 3
So excited about this race!  This has been on my “races to do” list for a long time.  I love 10-milers because you can run faster than half marathon pace but not all out (and I hate to run all out, hence no 5 or 10Ks for me).  I usually do the Broad Street Run here in Philly (a very popular 10-miler – super flat and fast) but this year it’s the same day as my marathon.  Bummer.  So the Cherry Blossom is filling my need for a 10-mile race this Spring.

The race uses a lottery system for entry, so I was very lucky to get in on my first try.  I love running DC races.  Matt and I lived there for 3 years after college and it’s where I began running.  I could run the Marine Corps Marathon every year and never get bored.

My PR for the 10-miler is 1:23.  I think I can beat that on April 3 🙂  Fingers crossed!

Penn Relays Distance Classic 20K – April 17
I ran this race back in 2009.  This race is pretty interesting.  They don’t promote it so you don’t receive any reminder emails about next year’s race.  Trying to find the active.com site to sign-up is difficult.  Back in 2009, less than 200 people actually ran the race.  It’s supposed to kick-off the Penn Relays but I wouldn’t call it much of a kick-off!  Do I love it?  Absolutely!  The race starts and ends at Franklin Field, on the University of Pennsylvania’s campus.  Since it’s such a small size, the race director literally yells for everyone to gather on the street (there are no seeds) and yells go!  No fuss whatsoever.

Funny but true story…since there are so few runners, you can imagine that everyone gets pretty spread out by the end of the race.  I was coming back through Penn’s campus (towards the finish at Franklin Field) and I was following a girl up ahead of me.  She was pretty far ahead and turned so she was no longer in my view.  When I eventually got to the turn she was no where to be found.  Uh oh.  I wasn’t sure which way the race went but I knew the general direction.  I asked a Penn security guard if he saw any runners with bibs go by.  He looked at me like I had 10 heads.  Not so helpful.  So I went in the general direction back to Franklin Field.  I have no idea if I remained on the race course or not.  Can you imagine being completely alone during a race?!?!

My friend Jimmy also ran the race that year.  He almost got lost but was smart enough to pick up his pace so he had someone in front of him to follow.  He is running the race this year too.  We are both writing down the last few turns of the race just in case…

Two weeks after this race is my marathon so I decided to not race the Distance Classic.  I’m going to use this race as a marathon-paced run.  I don’t want to risk going all out 2 weeks before the marathon (especially since this race is only 2 weeks after the Cherry Blossom 10-miler).  Call me conservative but I wouldn’t want to jeopardize the marathon that I worked so long and hard for.

Phew…long-winded race explanations, huh?  I must be excited 🙂