So I have been running around comparing the Shamrock Run to New Year's Eve, and I stand by that analogy. It's a little like amateur night. Don't get me wrong, I love seeing new runners, and I love helping my clients who want to learn to run get better at it. I love to encourage them to try events, too. It's just that this one is so big and hectic and left some things to be desired. I think it will be a long time before I run this one again, if ever.
My impressions:
Nothing can be done about the rain and wind. I've run a Shamrock now 6 of the 9 years I've been here, and 5 of them were miserably cold, wet, and windy. I knew it when I signed up, so I won't complain about that.
This was the first year they offered a half marathon. It's always been 5k, 8k, and 15k to my knowledge. I guess the rising popularity of 13.1 drove them to add the distance. And certainly Portland's largest race day (not including H2C, which isn't technically PDX) could accommodate another distance. They were right - every distance sold out. I don't fault them that. My beef is with the course. I've always done the 15k when I've run it before, which is a little boring at the start, but brings you up Terwilliger Hill (the highlight of the race) right at just the right time. You're warm, but not tired. Unfortunately, when they created the course for the half marathon, they just tacked an extra 3.8 miles on to the boring, industrial big going out Naito and back. By the time we got to Terwilliger, we were 6.5 miles into it.
Another disadvangage of the half: they started the 15k runners at 7:45, and the half at 7:50, so there were a lot of walkers to pass. (Glad you're out there, walkers! Seriously! But all the lateral work to pass groups of four walking abreast gets old fast when you're on mile 12).
Ultimately that worked to my advantage, I suppose, because I knew not to blow my energy on the out-and-back. I kept a nice, steady 7:45 for the most part, and allowed myself to slow to 9:10 going up the hill. People were passing me like crazy on the flat, which made me nervous, but I passed many of them on the way back down. The last 3-4 miles after cresting Terwilliger at the chart house (and the bagpipe players), I picked up to about 7:15-7:20. I ended up with a 1:46:22. Not a PR by a long shot, but good enough for 5th in my age group (out of 125).
Okay, enough bellyaching.
This week, 20-miler number two for my Newport training cycle. Week after that, running Wildwood trail end-to-end with some of the folks from the sports center. It will be my longest distance to date. I am excited!
Fitness Specialist * ACE Fitness Master Trainer * HAMMER Nutrition Sponsored Athlete * Group Exercise * Personal and Small Group Training * Certified Vivobarefoot Running Coach * EBFA Certified Barefoot Specialist * Functional Strength * Yoga * Pilates * TRX *Kettlebell * BOSU
Tuesday, March 17, 2015
Monday, March 2, 2015
3 weeks later
So far things are going well for this training cycle. My first Sunday long run coincided with the Hagg Lake 25k. I did okay, but it did feel a little humbling. I certainly didn't deserve to do any better than I did, though. First of all, I let the date creep up on me, so I only did 2 long trail runs (12-12/5 miles each) leading up to the race. Not exactly the best way to prepare for a 15.5 mile trail race. Secondly, I started to get sick the day before the race. Those are the excuses. When all was said and done, I came in third in my age group (6th in Masters), and had a nice brisk trail run to kick off my training cycle. It's a really great race. I'm sure I'll want to try again next year with a little better prep work.
I'd been looking forward to trying out some of the new tools at my disposal as a Hammer Nutrition Athlete Ambassador. Actually, the tools have been available all along, but I'm starting to learn more about exactly what all their products can do. I found myself in possession of Endurolytes and Anti-Fatigue Caps, which are supposed to reduce muscle cramping and prolong endurance, respectively. I brought them to the Hagg Lake race, but forgot to put them on my person, so they sat in the car, doing me no good. Last week I had a 15-miler up and over Cornell Road. I packed my supplements in the little tube provided, and popped it into my pocket. I felt them there at about 50 minutes, about 10 minutes till it was time to take them, but by the time I got to 60 minutes, they had fallen out. No dice. This week, I ran my first "long" long run, across the St. John's Bridge and through North Portland, and I went old-school, packing my supplements in a ziplock in my pocket. I am always dubious about the causality of especially hard or especially easy, but this run went very well. My target pace was 9:08, so I was enjoying the permission to go nice and slow, but I ended up pulling off an 8:40 pace. It's a flat course, so I'm cool with that. Next week is my first 20-miler (I do 5), so I'm pretty excited about it. It's supposed to be a beautiful weekend, so maybe I'll talk Sean into riding the bike next to me. That's always fun.
I'd been looking forward to trying out some of the new tools at my disposal as a Hammer Nutrition Athlete Ambassador. Actually, the tools have been available all along, but I'm starting to learn more about exactly what all their products can do. I found myself in possession of Endurolytes and Anti-Fatigue Caps, which are supposed to reduce muscle cramping and prolong endurance, respectively. I brought them to the Hagg Lake race, but forgot to put them on my person, so they sat in the car, doing me no good. Last week I had a 15-miler up and over Cornell Road. I packed my supplements in the little tube provided, and popped it into my pocket. I felt them there at about 50 minutes, about 10 minutes till it was time to take them, but by the time I got to 60 minutes, they had fallen out. No dice. This week, I ran my first "long" long run, across the St. John's Bridge and through North Portland, and I went old-school, packing my supplements in a ziplock in my pocket. I am always dubious about the causality of especially hard or especially easy, but this run went very well. My target pace was 9:08, so I was enjoying the permission to go nice and slow, but I ended up pulling off an 8:40 pace. It's a flat course, so I'm cool with that. Next week is my first 20-miler (I do 5), so I'm pretty excited about it. It's supposed to be a beautiful weekend, so maybe I'll talk Sean into riding the bike next to me. That's always fun.
Monday, February 9, 2015
New Training Cycle Begins Today!
This morning I printed off my 16-week training log for the Newport Marathon. (That's Newport Oregon, down on the coast. I wanted to do 2 marathons again this year, but one needs to be close, because NYC is an expensive trip!)
I love the ritual of writing down my runs. I do almost everything online, or on my phone, or digital in some way, but there is comfort and reward in writing down my training runs. One is the visual - it's nice to see all the blank pages ahead and know that when they are filled, I will be stronger, faster, and leaner: ready to prove myself again. I also enjoy the process. As a personal trainer and fitness instructor (and mom), I pretty much spend all day, every day, telling other people what to do. It's nice to just shut up and follow directions sometimes. It's one of my favorite things about running, this quiet and compliance. I am rather high-strung by nature, and I know that running chills me out and makes me easier to deal with. All of this blank paper before me brings the promise of so much reward over the coming 16 weeks.
My first Sunday run is supposed to be 13 miles at an 8:30 pace. But I have my first race of the year on Sunday. My first as a Hammer Athlete Ambassador (yay!), too. It's a 25K (15.5 mile) mud run, so I'm pretty sure it's not going to be at 8:30, but hopefully fast enough, and certainly fun. After that, I'll hit the roads more often than not to check my times, but I do like a good run in the woods.
The last 2 Sundays I ran Fire Road 1 to Audubon and back on Wildwood. Last week my gps gave me 12.5 miles, and this week only 12. I also did it 4 minutes slower yesterday, so my pace was not great. I had neglected to de-mud my trail running shoes, so I was running in Nike Frees yesterday, which was a hilarious slip-and-slide experiment. I never went fully down on the ground, but I did a lot of sliding. I expect more of the same (in more appropriate shoes) this week at the Hagg Lake 25K.
I love the ritual of writing down my runs. I do almost everything online, or on my phone, or digital in some way, but there is comfort and reward in writing down my training runs. One is the visual - it's nice to see all the blank pages ahead and know that when they are filled, I will be stronger, faster, and leaner: ready to prove myself again. I also enjoy the process. As a personal trainer and fitness instructor (and mom), I pretty much spend all day, every day, telling other people what to do. It's nice to just shut up and follow directions sometimes. It's one of my favorite things about running, this quiet and compliance. I am rather high-strung by nature, and I know that running chills me out and makes me easier to deal with. All of this blank paper before me brings the promise of so much reward over the coming 16 weeks.
My first Sunday run is supposed to be 13 miles at an 8:30 pace. But I have my first race of the year on Sunday. My first as a Hammer Athlete Ambassador (yay!), too. It's a 25K (15.5 mile) mud run, so I'm pretty sure it's not going to be at 8:30, but hopefully fast enough, and certainly fun. After that, I'll hit the roads more often than not to check my times, but I do like a good run in the woods.
The last 2 Sundays I ran Fire Road 1 to Audubon and back on Wildwood. Last week my gps gave me 12.5 miles, and this week only 12. I also did it 4 minutes slower yesterday, so my pace was not great. I had neglected to de-mud my trail running shoes, so I was running in Nike Frees yesterday, which was a hilarious slip-and-slide experiment. I never went fully down on the ground, but I did a lot of sliding. I expect more of the same (in more appropriate shoes) this week at the Hagg Lake 25K.
Thursday, January 29, 2015
New Year, and I'm gonna use this blog more
Last year I was sort of getting my feet wet with writing about running. Last year I did start writing the Coach's Corner segment for Oregon Distance Runner magazine, but I neglected to spend as much time on this blog as I'd intended. I never even did a race report on Chicago. Although I doubt anyone was terribly disappointed, I do know that a few people are reading this, so yeah. I'm going to try to do it a little more faithfully now.
2015 is a productive and exciting year so far. This is the year I finally realized my goal of travelling and teaching as a Master Trainer (that's teaching workshops to other personal trainers, if you don't know), but I'm hoping to get more involved in ACE (American Council on Exercise, my certifying agency, for whom I am doing the Master Trainer gig), and continue to grow in my career.
The second big exciting thing that has happened is that I am now sponsored by Hammer Nutrition. I had been sponsored by PowerBar for 10 years, and that ended in 2014. While I was grateful for the 10 years with them, I am over the moon to be representing a company like Hammer, whose products I can use, and believe in 100%, and recommend freely. Non-GMO, gluten free, no chemical dyes. Just thoughtfully created products with the athlete in mind. Additionally, I have had the opportunity to cyber-meet many of the other team members, and it seems like a great community. I expect great things.
The third exciting thing is that I was accepted into the NYC Marathon on November 1. I knew I had the qualifying time, but it wasn't a guarantee. I am really looking forward to this HUGE race, and seeing NYC for the first time since I went with the Tigerettes at age 16. (That's my high school drill team, which was invited to perform at the USFL championship game in July of 1985. This was the third and final season for the USFL, featuring the Oakland Invaders versus the Baltimore Stars. I had to google that. Oakland lost).
Finally, I am delighted to be getting to work with the Nike Tuesday Track club, and hope to be able to continue to attract runners of all paces and abilities to learn and run together.
My next race is the Hagg Lake 25K on Valentine's Day. I haven't run trail in a while, so I guess I'd better spend the next couple weeks on Wildwood in preparation. I'm not necessarily trying to place in this one, but it's just a run I've wanted to do for some time.
Here's my race schedule so far for 2015:
Hagg Lake 25K - February 14
Shamrock Half Marathon - March 15
Dirt Dash (5 mile trail race) - April 12
Havoc at the Hideout (7 mile trail race) - May 3
Newport Marathon (Oregon) - May 30
Whine on the Vine 5-mile Adventure Race - July 19
New York City Marathon - November 1
Holiday Half - December 13
There are a few gaps in there I will need to fill. I'm sure I'll add a thing or two. September and October are too nice to let pass by.
2015 is a productive and exciting year so far. This is the year I finally realized my goal of travelling and teaching as a Master Trainer (that's teaching workshops to other personal trainers, if you don't know), but I'm hoping to get more involved in ACE (American Council on Exercise, my certifying agency, for whom I am doing the Master Trainer gig), and continue to grow in my career.
The second big exciting thing that has happened is that I am now sponsored by Hammer Nutrition. I had been sponsored by PowerBar for 10 years, and that ended in 2014. While I was grateful for the 10 years with them, I am over the moon to be representing a company like Hammer, whose products I can use, and believe in 100%, and recommend freely. Non-GMO, gluten free, no chemical dyes. Just thoughtfully created products with the athlete in mind. Additionally, I have had the opportunity to cyber-meet many of the other team members, and it seems like a great community. I expect great things.
The third exciting thing is that I was accepted into the NYC Marathon on November 1. I knew I had the qualifying time, but it wasn't a guarantee. I am really looking forward to this HUGE race, and seeing NYC for the first time since I went with the Tigerettes at age 16. (That's my high school drill team, which was invited to perform at the USFL championship game in July of 1985. This was the third and final season for the USFL, featuring the Oakland Invaders versus the Baltimore Stars. I had to google that. Oakland lost).
Finally, I am delighted to be getting to work with the Nike Tuesday Track club, and hope to be able to continue to attract runners of all paces and abilities to learn and run together.
My next race is the Hagg Lake 25K on Valentine's Day. I haven't run trail in a while, so I guess I'd better spend the next couple weeks on Wildwood in preparation. I'm not necessarily trying to place in this one, but it's just a run I've wanted to do for some time.
Here's my race schedule so far for 2015:
Hagg Lake 25K - February 14
Shamrock Half Marathon - March 15
Dirt Dash (5 mile trail race) - April 12
Havoc at the Hideout (7 mile trail race) - May 3
Newport Marathon (Oregon) - May 30
Whine on the Vine 5-mile Adventure Race - July 19
New York City Marathon - November 1
Holiday Half - December 13
There are a few gaps in there I will need to fill. I'm sure I'll add a thing or two. September and October are too nice to let pass by.
Sunday, September 7, 2014
5 weeks to Chicago
Today was my longest run in the training cycle for Chicago. It was supposed to (by the letter of my plan) be my 4th of 5 twenty-milers, at an 8:42 pace, but instead I went a little slower (9:05 on average), and did 22.5 miles.
It was a little crazy, but I feel pretty good. Sean came along with me, so he could ride the bike and keep me company. We ran a version of my favorite "five quadrant" run, going up a little bit further out of the way to round out the extra mileage. We were moving at a nice chill pace, until at mile 11.5, Sean got a blowout in the back tire of the bike. Wouldn't you know it - we were seriously as far away from the car as we could be. Not exactly the best possible place. I left Sean to continue my run, figuring he could have a beer or a coffee or something while I ran back to get the car. As it happened, he came upon a bike repair shop (maybe not that unusual in North Portland, but still a nice thing to stumble upon), and got the bike fixed while I was finishing my run.
The pressure to get back to the car quickly gave me a little extra kick, and I ended up running a negative split, and brought my average pace up from 9:30 to 9:05. I wish I could say I did it on purpose, but it happened to situationally give me a great workout.
The last few Very Long Runs, I have come home and gone swimming, which has helped so much with soreness. It's nice to unburden the joints and stretch out in the water. I recommend it!
Next week I travel to Seattle for work, so I have to squeeze in 15 miles on Saturday morning. The week after that I have my final twenty miler before tapering. It's time to hunker down and work on speed. Or just try to stay healthy. Race day is almost here!
It was a little crazy, but I feel pretty good. Sean came along with me, so he could ride the bike and keep me company. We ran a version of my favorite "five quadrant" run, going up a little bit further out of the way to round out the extra mileage. We were moving at a nice chill pace, until at mile 11.5, Sean got a blowout in the back tire of the bike. Wouldn't you know it - we were seriously as far away from the car as we could be. Not exactly the best possible place. I left Sean to continue my run, figuring he could have a beer or a coffee or something while I ran back to get the car. As it happened, he came upon a bike repair shop (maybe not that unusual in North Portland, but still a nice thing to stumble upon), and got the bike fixed while I was finishing my run.
The pressure to get back to the car quickly gave me a little extra kick, and I ended up running a negative split, and brought my average pace up from 9:30 to 9:05. I wish I could say I did it on purpose, but it happened to situationally give me a great workout.
The last few Very Long Runs, I have come home and gone swimming, which has helped so much with soreness. It's nice to unburden the joints and stretch out in the water. I recommend it!
Next week I travel to Seattle for work, so I have to squeeze in 15 miles on Saturday morning. The week after that I have my final twenty miler before tapering. It's time to hunker down and work on speed. Or just try to stay healthy. Race day is almost here!
Retro-Blogging: My Boston Marathon Experience repost
By request, I am re-posting my blog post I wrote for the website www.mygroupfit.com about the Boston Marathon. I posted this almost 6 months after the race, in September 2013. As I was writing to group fitness instructors, there is a definite nod to that audience, for what it's worth. Here it is:
I wanted to run the Boston Marathon way
before I knew I wanted to run the Boston Marathon. When I ran my
first 26.2 (Vancouver, BC, for my 40th birthday), I had no
idea how well I would do, and (officially) my goal was just to finish
without stopping. Unofficially, I wanted to qualify for Boston. Just
for the feather in my cap. I had no intention of actually running it.
Or another marathon. Ever again. I did not qualify for Boston that
day – I came up just a few minutes short, right behind a guy
dressed like Picachu.
It took me 3 more marathons to finally
qualify, thanks to the new, faster standards of qualification. By
that time I had decided that I really did want to conquer not only
the qualifying time, but the race itself. In April 2012, I ran the
Eugene Marathon in 3:38:16, enough to qualify me by nearly 7 minutes.
My training started the week of
Christmas, which happened to be 16 weeks before Patriot’s Day. I
read everything I could about the Boston Marathon – the history,
the course, the previous winners, the traditions, elevation charts. I
fine-tuned my training, and I changed my usual courses to finish
uphill to prepare for Heartbreak Hill. I came across a former winner
of the Boston Marathon on the track one day, and asked him to
fist-bump me for good luck. I read extensively and practiced what I
read about marathon nutrition. I ate SO many carbs. I checked weather
reports obsessively, and packed for every possibility. I went into
this race more nervous and prepared than ever. I had every reason to
expect a personal best.
We arrived in Boston a few days before
the race. The world’s oldest marathon is, as you might expect,
HUGE. People were everywhere, and from everywhere, and the excitement
was palpable in the city. In addition to being the biggest race I’ve
ever run, it is far and away the most organized, friendly race I have
ever seen. The volunteers astounded me with their efficiency and
enthusiasm, as if they were as excited as the runners about being a
part of this event.
Race morning was perfect. The weather
was cool and mild, the buses to Hopkinton ran efficiently, and the
staging area was overwhelmingly large, but well-organized. The moment
of reverent silence was incredible when the announcer asked that we
honor the victims of the Sandy Hook shootings, to whom mile 26 was
dedicated. After a couple of trips through the porta-potty lines, I
arrived in my corral just before the starting gun fired. I was in
wave 2, with the other runners who were expected to run between a
3:30 and 4:00 race. I turned to the runner next to me and gushed “I
can’t believe we’re running the Boston Marathon,” and started
to run.
The first few miles are downhill, and
that, combined with early-race adrenaline, has been the downfall of
many Boston runners. I held myself to a strict 8:00 mile pace through
mile 5. Staying on the edge and high-fiving the kids along the side
helped, too. I reached the halfway point about 30 seconds ahead of my
projected time, and flew through the Wellesley “scream tunnel”
laughing the whole way at the spectacle. By mile 15, I was feeling
like a spoiled Oregon runner, as the direct sun and lack of wind
started to magnify my fatigue. By mile 16, I was starting up the
first of the three hill climbs, and began to lose a little steam. I
managed, by mile 21, as we crested Heartbreak Hill, to be about 2
minutes behind my target time, but still on my way to a personal
record. The wind felt so good that I accelerated, and felt sure I
would get my 2 minutes back. At mile 22, I crossed the railroad
tracks in Newton, and remembered reading how many runners fell here.
In a glorious moment of positive self-talk, I spoke to myself –
“don’t trip”. My brain must have only heard the second half of
that, because BOOM! I went down. The crowd shouted “AAAAAWWWW!”,
as I rolled, crawled, got up, and started running again, hearing
“YEEEEEAAAAH!!!” as I stumbled away. I thought that would be my
big “Marathon Story”.
I managed to finish a little less than
a minute slower than my goal, a little disappointed, but ultimately
happy that not only did I run the Boston Marathon, but I qualified
again.
I am very lucky to have had a good 45
minutes of “glory” before the bombings. 45 minutes to get my foil
cape, my medal, retrieve my belongings, and find my family. I was
very lucky to have easily found my husband, daughters, and
sister-in-law at the meeting place, and take pictures and get hugs,
before beginning to wander back toward the hotel.
We were only a block away from the
bombs when they went off, but we were on the other side of a
building, shielded from any real danger. We didn’t know what the
noise was; just that it was very loud and didn’t sound right, but
there was no immediate panic in our area, so we wandered on. Over the
course of the two-mile walk back to the hotel, the truth came upon us
in waves. People talking on cell phones frantically, people crying,
an abundance of police cars, then ambulances. By the time we saw
S.W.A.T. teams pass by, my husband Sean overheard someone say there
was a bombing. We passed a dry-cleaner that had a television facing
out toward the street, and it was showing the first news on the
bombings. Sean and I said later that it reminded us of the footage
they show of the night JFK was shot. People gathered, crying,
watching the news play out on the television in the window.
Our whole post-marathon Boston
experience was overshadowed not by grief and sadness, but by the
goodness of the people around us. Bostonians are amazing people, of
strong stock, but so full of heart and sincerity. Marathoners are a
resilient and friendly bunch, as well, and overall, our take-home
from our week in Boston was much more about how most people are
wonderful, rather than how a few people are not.
Upon my return, I told my story a lot,
and thought about it a lot more. A client of mine urged me to write
about it, but it took me a long time before I was ready to. I thought
about how to bring meaning to my experience in words, and I wondered
what I had to say about it that wasn’t already written by a better
writer. I thought about how I could write for a group fitness blog
about marathoning and how to make it significant. My experience
wasn’t unique that day – more of us finished unscathed than not,
and other people had more powerful stories to share. As I thought
about my experience as an average Boston Marathoner, as a person who
is remarkable enough to make it to the big day, but unremarkable in
the crowd, I thought about the clients and participants who attend my
classes every day. I wouldn’t consider any of them unremarkable,
and in fact, each contributes to the whole of the experience. That is
what makes group exercise so different than other forms of exercise.
It’s the same thing that makes running a race more special than
running around the neighborhood. One is not necessarily better than
the other, but there is something special about being in a group. I
think about it a lot when I run. I fiercely defend my long run day,
my only real “me” time that I regularly take, but I would not
give up my time with my groups. We can’t be held back by fear –
fear that we’re not good enough, fear that we’ll fail, fear that
something bad will happen. By creating a community, we create a place
that is safe and strong. We can’t prevent things from going wrong,
but by creating a community of strength, everyone is uplifted, and
ready to meet the next challenge, together.
I thought about running the Boston
again next year, to experience the event with its expected joyful
conclusion, but I have decided not to. I will always have the memory
of that wonderful and horrific day, and the emotional days that
followed, and it will always be special. I will instead choose to see
other cities though a marathoner’s eyes, and make new memories and
become parts of new groups.
Thursday, August 28, 2014
6 Weeks and 3 Days!
It's getting down to the wire!
The training plan I use (www.runnersworld.com/first gives you the gist of it if you're interested) is based on three quality runs and cross training. There are no "junk" runs, although sometimes I do a 2-3 miler to get warmed up for my sculpt class on Saturday. Each run has its purpose: speed work, tempo, and long run.
The first time I ran a marathon (the week before my 40th birthday - May, 2009), I used this plan, as I'd used its half-marathon version for a bunch of halves. I never really looked at the times/tempos. My goal, like so many people, was just to crank out 26.2 without stopping to walk. I paid attention to my speed, particularly on the long runs, but I didn't really invest much in the concept of tempo or speed work except to go faster than I felt like going. It worked, and I was able to finish my first full marathon (in beautiful Vancouver, British Columbia) without walking. 3:52:something. Not without crying, mind you, but without walking.
Tangent: I didn't have much guidance, and only went by what I had read in magazines for this first marathon, which I thought was going to be my only marathon. Nobody warned me about adrenaline, and how you feel like you have wings for the first hour or so. I'd been training my long runs at about a 9:33 pace (I remember that number coming up a lot), and ran the first 12 miles of the race at an 8:10. Really not smart. I kept saying to myself, "this seems fast, but really, I feel great, so why slow down?" Here's why: because there's 14 more miles to go after you stop feeling amazing. I was tired at the half, discouraged at 17, felt like hell at 20, and broke down into tears at 25. Heaving, sobbing tears, but still running. I had to make a conscientious choice. I could do 2 of the following 3 things: run, cry, or breathe. I decided to breathe and run, and staved off tears until I crossed the finish line (right behind a guy dressed as Picachu, for chrissakes.) (Tangent done)
Anyway, now that I'm about to run my 9th marathon, I've learned to pay more attention to pacing, and to heed the wisdom of my training plan. (And regarding my above tangent, to pace myself better on race day). In a 16-week training plan, it's hard to hit every single run, but this may be the best I've stuck to my plan yet, I think. At 6-weeks out, I'm feeling prepared. I have two more 20-milers to go, but my tempo work and speed work is all on target.
My worries are starting to be the things I can't control. You really can't know what sort of weather will show up in Chicago on October 12. Luckily, I know I run well in cold, and it's been a hot summer in Oregon, so I've been somewhat unwittingly doing heat training. My other concern is the flat course. Everyone says, "You'll love Chicago, the course is so flat!" I hope I love it, but flat has never been my best. I actually do well with a certain amount of hill, but I'm prepared to love it for its flatness.
Now, I'm off for an 11-mile tempo run in heat and hills!
The training plan I use (www.runnersworld.com/first gives you the gist of it if you're interested) is based on three quality runs and cross training. There are no "junk" runs, although sometimes I do a 2-3 miler to get warmed up for my sculpt class on Saturday. Each run has its purpose: speed work, tempo, and long run.
The first time I ran a marathon (the week before my 40th birthday - May, 2009), I used this plan, as I'd used its half-marathon version for a bunch of halves. I never really looked at the times/tempos. My goal, like so many people, was just to crank out 26.2 without stopping to walk. I paid attention to my speed, particularly on the long runs, but I didn't really invest much in the concept of tempo or speed work except to go faster than I felt like going. It worked, and I was able to finish my first full marathon (in beautiful Vancouver, British Columbia) without walking. 3:52:something. Not without crying, mind you, but without walking.
Tangent: I didn't have much guidance, and only went by what I had read in magazines for this first marathon, which I thought was going to be my only marathon. Nobody warned me about adrenaline, and how you feel like you have wings for the first hour or so. I'd been training my long runs at about a 9:33 pace (I remember that number coming up a lot), and ran the first 12 miles of the race at an 8:10. Really not smart. I kept saying to myself, "this seems fast, but really, I feel great, so why slow down?" Here's why: because there's 14 more miles to go after you stop feeling amazing. I was tired at the half, discouraged at 17, felt like hell at 20, and broke down into tears at 25. Heaving, sobbing tears, but still running. I had to make a conscientious choice. I could do 2 of the following 3 things: run, cry, or breathe. I decided to breathe and run, and staved off tears until I crossed the finish line (right behind a guy dressed as Picachu, for chrissakes.) (Tangent done)
Anyway, now that I'm about to run my 9th marathon, I've learned to pay more attention to pacing, and to heed the wisdom of my training plan. (And regarding my above tangent, to pace myself better on race day). In a 16-week training plan, it's hard to hit every single run, but this may be the best I've stuck to my plan yet, I think. At 6-weeks out, I'm feeling prepared. I have two more 20-milers to go, but my tempo work and speed work is all on target.
My worries are starting to be the things I can't control. You really can't know what sort of weather will show up in Chicago on October 12. Luckily, I know I run well in cold, and it's been a hot summer in Oregon, so I've been somewhat unwittingly doing heat training. My other concern is the flat course. Everyone says, "You'll love Chicago, the course is so flat!" I hope I love it, but flat has never been my best. I actually do well with a certain amount of hill, but I'm prepared to love it for its flatness.
Now, I'm off for an 11-mile tempo run in heat and hills!
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