Run The Long Road Coaching

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Steamtown Marathon

Big Plans

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2013 was a good year in running.  A year ago I was running 20 milers for fun (it’s my favorite distance), then got pregnant, and was fortunate enough to run throughout my pregnancy.  I truly loved running while pregnant and didn’t miss racing or the pressure of PRing.  It was just the break my body and mind needed so that I could enter 2014 fresh, eager, and determined.

I’m a little over 3 weeks postpartum and I’m dying to get back to training.  I’m dying to run 20 miles again.  I’m dying to have goals again and races on my calendar.  But I’m realistic and cautious.  I know I’m not running in the same pre-pregnancy body (reminds me of the saying contents may have shifted during flight – the same is true of my pelvis).

I started walking on the treadmill 2 weeks after Fiona was born.  After a few days I ran a mile – very slowly – and felt really good.  I have slowly worked my way up to 3 miles.  Technically, I’m not cleared for exercise yet so I’m going to stick with 3 miles for awhile since it feels good and it’s feasible (Fiona will tolerate her bouncer and nap).

So what are my big plans for 2014?  On my calendar right now is the Philly LOVE Run – a half marathon on March 30.  This is a new race for Philly and the course looks great.  I have NO plans to race.  This will purely be a fun run.  I want to cover the distance and enjoy myself.

Next up (assuming I get into the lottery) is Broad Street on May 4.  I WILL be racing this one.  I figure it’ll give me a good idea of where my speed is (or isn’t).  Also – this is a shameless plug – RTLR Coaching has a Broad Street training program!  Our first training run will be 2/22 (after the lottery is announced).  This program is great for first time Broad Street Runners or anyone that would like to train for BSR under the guidance of a running coach.  All the details are on my website – check it out!

After that is the ODDyssey Half Marathon on June 8.  I ran this for the first time last year (10 weeks pregnant) and fell in love with this race.  It’s a small field, great course, and feels more like an ultra because it’s so laid back.

So that brings us to Fall and my big plan – a 50-miler!  My second ultra but first “real” ultra.  I have been wanting to train for and run this distance for awhile now.  And postpartum seems to be the perfect “fit” for an ultra (in my opinion).  If I truly am being realistic about my return to training I don’t want the pressure of PRing in a marathon and the harsh training that comes with it.  I don’t want myself getting into a too much, too soon scenario and ending up injured (remember…contents may have shifted during flight).   Not that training for a 50-mile race is a walk in the park – not at all.  But it will allow for a slow, gradual increase in mileage without the punishing workouts.  That’s exactly what I need right now.

I have my eyes on JFK but I’m open to other 50-milers (please recommend one!) as long as they are somewhat local to Philly and later in the year (Oct/Nov).  I’ll probably run a marathon as a training run for the 50-miler.  I’m thinking maybe Steamtown – I was signed up to run it in 2013 – but I’m pretty open on that as well.

I do have plans to PR in the marathon and run Boston again but that’s for 2015.  Right now I need to be patient and take baby steps.

What are your big running plans for 2014?

Can you recommend a good 50-miler besides JFK?

 

 

 

Recovery

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Recovery from Boston can best be summed up in one word:  humbling.

I have the whole recovery thing down to a system:  no running 1 week post-marathon, ease back into running during week 2, increase mileage and maybe add some easy speed work during week 3, etc.  Essentially…reverse my taper.  This works for me.

Earlier this week, I set out to do a rather ambitious 8-miler.  Keep in mind this was my first run post-Boston.  Not sure why I wanted to do 8 miles but I guess I missed running?

8 miles turned into 6 miles with a walk break.  My quads were screaming.  Kinda like I went to barre class for 4 days in-a-row.

I know trashed quads are typical of the Boston course.  But I never, ever thought my quads would be this beat up though.  Why?

1.  I trained adequately.  After “experiencing” the course, I wouldn’t change a thing about my hill prep.

2.  Umm, I certainly didn’t go out too fast in the beginning on the downhills.  Hello, 89 degrees.

3.  I was fine after running Steamtown, which was far worse in terms of downhills than Boston.

So what is it?!  Time on feet.  I haven’t ran a marathon in 4 hours 33 minutes since 2006.  I certainly didn’t train to be on my feet that long.  In fact, my 21-miler was my longest run and it lasted 3:04.  That, coupled with the extreme conditions, is probably why I’m still feeling the effects of the marathon.

Humbling.

I’m happy to report that my quads felt much better this morning and I hope that trend will continue – very quickly – as we move towards the weekend.

I have Broad Street in a little over a week!  I haven’t decided if I’m going to race it or run it as a tempo/progression run.  I will all depend on how my quads feel next week.

Have a great weekend!

Breaking The Curse

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I have a Spring marathon curse.  I’m blogging about it to prove, in black and white, how ridiculous it sounds and how I have managed to make myself believe it.  I have it engrained in my head that every Spring marathon I run, I suck/bonk/give up/etc.  Yep, the Spring marathon curse.

Prior to 2010, I only ran Fall marathons.  My first Spring marathon was May 2010 (the Pocono Marathon).  It sucked.  The following Fall, I ran Steamtown.  It was awesome.  Next Spring, I ran the NJ Marathon.  Although I did PR by 6 minutes, I considered it a sucky effort.  Then in September, at the Lehigh Valley Marathon, I BQ’d.  See the pattern here?  Bad -> good -> bad -> good…which means my next marathon will be bad because it’s in the Spring.  Someone please slap me.

So why are my Spring marathons bad?  I managed to convince myself that I run slower in the winter, because I’m never fully warmed up.  Therefore my training suffers and I have a bad race day.  This is just ridiculous.  Yes, training over the winter is challenging and can be difficult but it can also be effective…just as effective as summer training.

The only problem, besides the fact that I’m crazy, is this Spring marathon is Boston.  It could not possibly suck.  I’ve waited 10 years to run this race.  How can I allow myself to get sucked into thinking I will suck/bonk/give up/etc. at Boston?

I’m already comparing my long runs and speed work to my last training cycle, overanalyzing to look for drastic improvement.  This can only end bad…especially for someone like me, when training “clicks” or all comes together later on.

I’m done working on the warped thinking.  I’m done comparing my current runs to runs this past summer.  What’s the point of working my ass off for 15 weeks if I’m going to let a silly, made-up curse take me down on race day?  Instead, I will believe in what worked for me last September – hard work and determination.

Do you have a particular distance or race that you feel is cursed?  

Summer or winter training – which do you prefer?  Summer all the way for me.  Oh, I’ll complain about the humidity but I love me a long, sweaty run!  

Big Marathon Weekend

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10/7/11
10 miles / 1:30 / 9:00 avg pace

Brr, it was cold this morning but I loved it!  Despite being someone who is always cold, I think the best running weather is about 47-50 degrees.  Very technical, I know.   Perfect for shorts, a long-sleeve tech T, and gloves.

I had a great run this morning.  Me and the right hamstring have made amends.  I decided to run on the trail for a change of scenery.  For some reason, they keep laying down more and more rocks on the trail.  Aren’t trails supposed to be left alone?  Isn’t that the appeal of running on them?  This trail seems more man-made…and I kept rolling my ankle on those damn rocks.  I will make a terrible ultra runner.

Matt and I are headed to Brigantine this weekend for some R&R.  It’s supposed to be a beautiful, warm weekend.  Perfect for the shore!  Since dogs are allowed on the beach after October 1, Hawk is heading to the beach for the first time!

I’ll be stalking (er, tracking) like a crazy lady on Sunday with Chicago, Portland, and Steamtown all taking place on the same day.  I wish everyone good weather and a great race if you are running!

A few shout-outs…

Chicago:  go Larry…think and believe sub-4:00!
Portland:   go Claire go!   You will, you can, do this!
Steamtown:  Candace, enjoy your first marathon!  Celia, 3:34:59, go get it!

Progress!

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6/4/11

13 miles / 1:53 / 8:42 avg pace

Today was a good run.  I was excited and the weather was beautiful.  I swear I’m not pulling anyone’s leg when I say that I was excited.  I love long runs and look forward to them each week.

I’m doing my long runs on the same hilly route I used for Steamtown last year (beginning – hills, middle – flat, end – hills).  Two things really stood out after this run:

  • The first mile is especially hilly and last year my pace would always be around 9:50.  Today I ran the first mile in 9:23.
  • My overall time – 1:53 – is 4 minutes shy of my half marathon PR (1:49) last September.  I think it’s time to race another half marathon!
I love seeing progress in numbers.  It’s so satisfying knowing all your hard work is finally paying off!

Friday Favorites

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4/29/11

3 miles easy

28:38

9:32 avg pace

All I have to do now is run the marathon!

We leave for the shore tomorrow morning, stopping at my parents to drop Hawk off.  My parents live about an hour south of where the race is taking place and we initially were going to sleep there and drive up on Sunday morning.  After reading reviews on marathonguide.com about the not-so-reliable shuttle buses, we decided to get a hotel to be closer to the start.  Otherwise, we’d have to get up around 3am.  Eeek, that is just too early!

Friday Favorites time!  And you probably guessed this already but it has to do with marathons!

Best Crowd Support – NYC Marathon
I’m sure Boston has similar crowd support but NYC is amazing!  I felt like a rock star!  There was never a point when someone wasn’t cheering for you.  I got a brief glimpse of what it must feel like to be celebrity 😉

Most Efficient Expo – Marine Corps Marathon
I’m not a big fan of expos.  I like to get in and get out.  The Marines pull off a great, efficient expo…especially for such a huge race.

Most Scenic – Marine Corps Marathon
I must say I’m somewhat biased.  I lived in DC for 3 years and fell in love with running there.  It’s like a perfect (running) tour of the city.

Best Race Shirt – Philly Marathon
Another great race (again, biased…it’s my hometown) but the best part is the race shirt.  A long-sleeved, DRI-fit tee that actually fits!  Meaning I don’t give it to Matt to wear.  They even have XS.  Score!

Best Pre-Race Amenities – Steamtown Marathon
I walked out of my hotel room and boarded a bus to the start.  We started outside of a middle school so we got to wait inside and remain warm.  Bottles of water were handed out and the school cafeteria was even selling food!  It was the most relaxed and calm I have ever been before a race.  I literally didn’t have to think about anything.

The NJ Marathon does not have runner tracking.  I promise to tweet, FB, etc. when I’m done.  THANK YOU for the wonderful comments this past week.  They mean so much to me.  I will be thinking about all of them on Sunday.  Go big or go home!