Eugene Marathon Training: Week Fourteen

Unity Run for Boston  Photo license: © All rights reserved

Unity Run for Boston
Photo license: © All rights reserved

Week fourteen was a full week of taper, although there wasn’t much time to focus on the typical feeling of “taper madness.”  Monday’s Boston Marathon bombings and following events put the week on a surreal timeline. Thankful all friends who were in Boston running and spectating were safe. Thoughts are with those who were not as fortunate. With one week until Eugene, it’s been a time of deep reflection on events and upcoming goals.

Monday: Foam Roll and Stretch for 30 minutes. (Boston Marathon)

Tuesday: Run. Tempo run. Settled into faster pace and went with it. After yesterday’s Boston bombings, needed an outlet to unleash anger, sadness, disgust, hope.

Ran bridle path until last half mile. Body felt great.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 3 mi @ 8:10
  • Actual = 3.1 mi – 23:21 – 7:31 min/mi avg pace
  • Actual splits = (1) 7:39; (2) 7:31; (3) 7:22

Wednesday: Rest Day.

Thursday: Run. Expected this 6AM run to be quiet and relaxing. But park was quite crowded with cyclists and runners.

Ran on the drive until the last 2 miles or so. Moved to bridle path, which was empty and lovely.

Got a little ahead of myself around miles 5 and 6. Felt comfortable, but dialed it back a bit in  last two miles.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 8 mi easy
  • Actual = 8.08 mi – 1:05:47 – 8:08 min/mi avg pace
  • Actual splits = (1) 8:12; (2) 8:14; (3) 8:09; (4) 8:07; (5) 8:01; (6) 7:59; (7) 8:16; (8) 8:09

Friday: Rest Day

Saturday: Run. Last long run before Eugene Marathon!

First 4.5 miles were part of NY Flyers’ Unity Run for Boston. Met at Columbus Circle and loved how many people showed up to run.

Ran a comfortable pace with group on the bridle path, then broke off for rest of my run. Felt great!

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 10 mi easy
  • Actual = 10.01 mi – 1:26:11 – 8:36 min/mi avg pace
  • Actual splits = (1) 9:52; (2) 9:17; (3) 8:40; (4) 8:27; (5) 8:24; (6) 8:24; (7) 8:27; (8) 8:20; (9) 8:08; (10) 8:13; (11) 8:03 (for .44 mi)

* accidentally hit lap button mid-run so laps were thrown off.

Sunday: Foam Roll and Stretch for 30 minutes.

Weekly Totals:

  •    3 hrs 55 mins
  •    21.19 miles running

See all weekly workout recaps here.

LV Runs NYC

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Eugene Marathon Training: Week Thirteen

ESD team with Deena Kastor Rachel, Jen, Ashley, Erica, Deena, Me Photo credit: Erica Sara Designs

ESD team with Deena Kastor!
Rachel, Jen, Ashley, Erica, Deena, Me
Photo credit: Erica Sara Designs

Week thirteen was what I dubbed “Hell Week” in terms of balancing work, personal and training schedules. For work, Erica Sara Designs took on our first major race expo with the More-Fitness Women’s Half Marathon. It was amazing! Meant being on my feet Friday and Saturday for 7-8 hours. With my last long training run (22 miles) on tap Saturday, I shifted it to Tuesday. Wanted to run it feeling well and have it done before the expo. Wasn’t able to motivate early on Thursday morning to run an easy 5-miler. Skipped that workout, and believe it’s the only running workout I’ve missed this training cycle, thus far. Ran at 6AM on Sunday morning to finish in time to cheer on the More-Fitness half runners! Was a busy, manageable, and rewarding week.

Monday: Foam Roll and Stretch for 30 minutes.

Tuesday: Run. Last long training run until Eugene Marathon! What timing the warmer (hot, for long distance running) weather had. Near 70F at the start and felt it immediately. Body wasn’t quite ready for that increase in temp yet.

Thankfully, Jess was with me for 20 of 22 miles. No doubt we’ve got amazing running chemistry.

Run was meant to have a marathon-pace tempo workout built into it. So would be: 14 miles easy, 3 x 15 min GMP tempo intervals with 3-minute jog between, 2 miles easy.

At 14 miles, was already searching for a second water refill opportunity. Legs were already feeling the work and heat.

Between strong headwinds and the temp, decided to forgo intervals. Effort level was already there. And, Jess and I did hit several stretches where we paced at 8:10 min/mi.

More than anything, wanted to complete this run feeling strong, rather than depleted. Was good practice pushing through fatigue.

Unfortunately, the entire 22 miles were recorded as a warmup on my Garmin. Have no mile split data to share. However, the lack of beeping each mile helped the run go by without me obsessing on pace/remaining distance. Score!

Fueled with two packets of protein-enhanced UCAN.

  • Plan = 22 mi = 14 mi easy; 3 x 15 min @ 8:10 w/ 3 min RI; 2 mi easy
  • Actual = 22.03 mi – 3:10:35 – 8:38 min/mi avg pace

Wednesday: Rest Day.

Thursday: Rest Day. Missed 5-mile easy run.

Friday: Work. Race expo.

Saturday: Work. Race expo…in compression tights. 

Sunday: Run. After two days of standing, my hamstrings felt tight. Kept feeling a spasm in my inner, left thigh. Could feel a knot there. Rolled it out to release it.

Hamstrings were tight. First mile or two felt as if I hadn’t run in three weeks, not a few days. Legs loosened up after two miles and finished feeling better than the start. Beautiful 6AM sunrise run.

Also, first run in race-day shoes (Saucony Ride 5).

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 7 mi easy
  • Actual = 7 mi – 58:03 – 8:17 min/mi avg pace
  • Actual = (1) 8:36; (2) 8:19; (3) 8:10; (4) 8:12; (5) 8:17; (6) 8:14; (7) 8:09

Foam Roll and Stretch for 30 minutes.

Weekly Totals:

  •    5 hrs 08 mins
  •    29.03 miles running

See all weekly workout recaps here.

LV Runs NYC

#racedayshirt #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“As badly as I want a medal, I know there is a lot of luck involved in that. I want to put myself in position to be in the top three, give it my all and hope luck comes my way.”
Kara Goucher
~
Day Twenty-six: Thursday, April 11, 2013
#racedayshirt #4DaysToBoston #30DaysToBoston #photochallenge
Don’t care so much what the race day shirt is, so long as it’s topped with a finisher’s medal at the end!

#runfriends #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust.”
Jesse Owens
~
Day Twenty-five: Wednesday, April 10, 2013
#runfriends #5DaysToBoston #30DaysToBoston #photochallenge
From 2012 New York City Marathon training:

#gear #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“Running! If there’s any activity happier, more exhilarating, more nourishing to the imagination, I can’t think of what it might be.”
Joyce Carol Oates
~
Day Twenty-four: Tuesday, April 9, 2013
#gear #6DaysToBoston #30DaysToBoston #photochallenge
For today’s 22-miler.

#dontlikethis #30DaysToBoston

Photo license: © All rights reserved

Photo license: © All rights reserved

“If you don’t like something, change it. If you can’t change it, change your attitude.”
Maya Angelou
~
Day Twenty-three: Monday, April 8, 2013
#dontlikethis #7DaysToBoston #30DaysToBoston #photochallenge
Next up: Taper Madness

Eugene Marathon Training: Week Twelve

Photo by Erica Sara

With Steve
Photo by Erica Sara

Week twelve was a lower-mileage week. Swapped the nine- and six-milers in order to make the NYRR Scotland Run 10K fit my schedule. First week back to strength training also meant I was sore for a few days after. Good lesson not to let cross-training slack. This upcoming week has my last high-mileage long run (22 miles), and then taper begins. Three weeks to go!

Monday: Foam Roll and Stretch for 30 minutes.

Tuesday: Run. Easy run around lower loop and bridle path. Temperature dropped, but legs felt good. Headwind in last part of run.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 5 mi easy
  • Actual = 5.05 mi – 42:27 – 8:24 min/mi avg pace
  • Actual splits = (1) 8:23; (2) 8:25; (3) 8:32; (4) 8:26; (5) 8:12

Wednesday: Strength Training for 60 minutes. Had fallen off cross-training wagon for a bit. Great to be back! First thing trainer said after a big hug: “You’re gonna die today.” That’s how you know it’s going to be a kick-ass session.

Fueled with one packet of protein-enhanced UCAN.

Dynamic warmup: (x3 across studio)

  • Walking lunges across studio
  • Side shuffle in low squat across studio
  • Skipping across studio
  • Skipping for height
  • Skipping for distance
  • Plyometric long jumps
  • Crab walk
  • Bear crawl

Circuit 1: (x3)

  • Bench step ups w/ 10 lb weight, (x15 each leg)
  • Bosu side jumps, (x15)

Circuit 2: (x3)

  • Bridge raises w/ 8lb medicine ball between knees, (x10)
  • Bridge w/ 8lb medicine ball between knees, (30 sec)
  • Bent-knee leg lifts w/ 8lb medicine ball between knees, (x10)

Circuit 3: (x3)

  • Wide-leg dumbbell squats w/ 10 lbs, (x15)
  • Lunges w/ 10 lbs, (x15, each leg)
  • Burpees, (x10)

Circuit 4: (x3)

  • 8lb medicine ball woodchoppers, (x15, each side)
  • 8lb medicine ball squat-swings, (x15)
  • Medicine ball plank, (30 sec)

Circuit 5: (x3)

  • Pike crunches w/ 8lb medicine ball in hands, (x10)
  • Straight-arm crunches w/ 8lb medicine ball in hands, w/ legs raised, (x10)
  • Straight-arm crunches w/ 8lb medicine ball in hands, feet planted, knees bent, (x10)

Circuit 6: (x3)

  • Plank with side crunches (knee out to side & to elbow), (x10 each side)
  • Straight arm plank, (x30 sec)

Stretch

Thursday: Run. Beautiful evening run along Hudson. Ran this easy, and decided to use Saturday’s Scotland Run 10K as my tempo workout.

Entire back of body was sore from strength training. Felt it on tonight’s run. Run was okay, but stopped to stretch lower back and hamstrings.

Tendons in right foot felt tight at end of run (last mile). Rolled out arch on baseball after, which helped.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 9 mi easy
  • Actual = 9.45 mi – 1:19:16 – 8:23 min/mi avg pace
  • Actual = (1) 8:12; (2) 8:26; (3) 8:20; (4) 8:20; (5) 8:28; (6) 8:16; (7) 8:22; (8) 8:26; (9) 8:38; (10) 8:34 for .45 mi

Friday: Rest Day.

Saturday: Run. NYRR Scotland Run 10K. Used this as goal marathon pace tempo run.

Crowded course meant Steve and I eased into the run, chatted the whole time, and ran a nice negative split.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 6 mi at GMP (8:10 min/mi)
  • Actual = 6.36 – 51:23 – 8:04 min/mi avg pace
  • Actual = (1) 8:46; (2) 8:25; (3) 8:05; (4) 7:55; (5) 7:51; (6) 7:46; (7) 7:08 (for .36 mi)

Sunday: Foam Roll and Stretch for 30 minutes.

Weekly Totals:

  •    4 hrs 53 mins
  •    20.86 miles running

See all weekly workout recaps here.

LV Runs NYC

#crosstrain #30DaysToBoston

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Photo license: © All rights reserved

“The world is the great gymnasium where we come to make ourselves strong.”
Swami Vivekananda
~
Day Twenty-two: Sunday, April 7, 2013
#crosstrain #8DaysToBoston #30DaysToBoston #photochallenge

NYRR Scotland Run 10K

Photo by Steve Mura

Photo by Steve Mura

The Scotland Run’s always one of my favorite NYRR races. Let’s face it: it’s scattered with kilts and bagpipes – two things of which I’m quite fond! If only they were part of every race…

Me and Steve near mile 1Photo by Erica Sara

Me and Steve near mile 1
Photo by Erica Sara

Last year’s Scotland 10K was a PR for me. That’s not saying much since I’ve never properly raced this distance. It’s always embedded in my marathon training. This year, I decided to run easy and aim for goal marathon pace.

This tends to be a crowded NYRR race. Steve and I lined up in the 7:30 min/mi pace corral. Still, it was difficult to push below a 9 min/mi at first because of course congestion. As the miles passed, the course opened up more giving us room to run a nice negative split.

Regardless of pace, it was fantastic running with Steve! We talked and joked the entire time. Then out to brunch with a great group of friends. A Saturday morning doesn’t get much better than that!

Trumping course and pace, atmosphere and Scottish flair, was my race outfit. A combination of my running kilt and a tank top with Erica’s face on it. A result of what’s now known as Margarita Sundays. Fair warning: be careful what you promise after a cocktail or two. (No lie: I love the shirt.)

For more race photos, check the Erica Sara Designs Scotland 10K blog post, and NYC Running Source’s race gallery.

Photo courtesy of Erica Sara

Photo courtesy of Erica Sara

Garmin stats:

  • Plan = 6 mi @ 8:10 min/mi
  • Actual = 6.36 mi – 51:23 – 8:05 min/mi avg pace
  • Actual splits = (1) 8:46; (2) 8:25; (3) 8:05; (4) 7:55; (5) 7:51; (6) 7:46; (7) 7:08 (for .36 mi)

Official NYRR race stats:

  • 6.2 mi – 51:23 – 8:18 min/mi avg pace

#feet #30DaysToBoston

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Photo license: © All rights reserved

“Power and speed be hands and feet.”
Ralph Waldo Emerson
~
Day Twenty-one: Saturday, April 6, 2013
#feet #9DaysToBoston #30DaysToBoston #photochallenge
Runner’s feet: blistered, half-missing toenail, in dire need of a pedicure. Just how they’re meant to be.

#smelly #30DaysToBoston

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Photo license: © All rights reserved

“Between saying and doing, many a pair of shoes is worn out.”
Iris Murdoch
~
Day Twenty: Friday, April 5, 2013
#smelly #10DaysToBoston #30DaysToBoston #photochallenge
Old Chucks and running shoes: the aroma of thousands of miles. Or, so I imagine.

#lovethis #30DaysToBoston

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Photo license: © All rights reserved

“I don’t know about you, but every time some joker points me out as I walk through an airport wearing extra-small Dolfin shorts, a tank top and leg warmers, I get a little upset.”
Richard Simmons
~
Day Nineteen: Thursday, April 4, 2013
#lovethis #11DaysToBoston #30DaysToBoston #photochallenge
Anyone who runs with me knows, I love my Nike running shorts.

#fuel #30DaysToBoston

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Photo license: © All rights reserved

“I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match.”
Mia Hamm
~
Day Eighteen: Wednesday, April 3, 2013
#fuel #12DaysToBoston #30DaysToBoston #photochallenge
Thank you, Eugene Marathon, for the surprise package! Adding fuel to the fire: #BQorBUST

#taper #30DaysToBoston

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Photo license: © All rights reserved

“A wise man once said, ‘Trust your taper.'”
Unknown
~
Day Seventeen: Tuesday, April 2, 2013
#taper #13DaysToBoston #30DaysToBoston #photochallenge
Taper’s not happening until this bad boy is run.

#crosstrain #30DaysToBoston

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Photo license: © All rights reserved

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same.”
Carlos Castaneda
~
Day Sixteen: Monday, April 1, 2013
#crosstrain #30DaysToBoston #photochallenge

#eattoday #30DaysToBoston

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Photo license: © All rights reserved

“For me a day without training is like a day without eating.”
Haile Gebrselassie
~
Day Fifteen: Sunday, March 31, 2013
#eattoday #30DaysToBoston #photochallenge

Okay, not really. What I ate in actuality wasn’t much healthier, however, even by vegetarian standards.

Eugene Marathon Training: Week Eleven

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Photo license: © All rights reserved

Week eleven ended with the second to longest run of training before taper. It went very well – a bit over 20 miles – over two bridges and into two boroughs. However, I slacked on cross-training this week. Time to get back on track with the personal trainer. But, the running went well and my legs felt fantastic all week.

This week also caps off March with 152.26 miles logged.

Monday: Foam Roll and Stretch for 30 minutes.

Tuesday: Run. First run after Allstate 13.1 New York half marathon. Complete running redemption! Legs felt fantastic, pushed the hills and pace fell into place.

Simply a run that felt amazing. 49F and sunny. Nice to shed layers and not freeze. About time!

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 6 mi clock-wise loop (pushing up hills w/ high knees & swinging elbows back); 1 mi cool down.
  • Actual = 7.14 – 54:49 – 7:40 min/mi avg pace
  • Actual splits = (1) 7:45; (2) 7:34; (3) 7:37; (4) 7:35; (5) 7:38; (6) 7:32; (7) 7:57

Wednesday: Rest Day

Thursday: Run. Lovely evening run. Earlier rain cleared by the time I went out. Mild 46F and sunny.

Alternated between pushing pace a bit and going easy. Overall, a comfortable effort.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 6mi easy
  • Actual = 6.6 mi – 54:31 – 8:15 min/mi avg pace
  • Actual splits = (1) 8:05; (2) 8:11; (3) 8:17; (4) 8:15; (5) 8:24; (6) 8:13; (7) 8:22 (for .6 mi)

Friday: Rest Day.

Saturday: Run. Gorgeous day for a long run! Was excited to tackle a 20-miler with Jess. She had 18 miles scheduled, so ran first two miles to her neighborhood.

No satellite connection for first half mile. (Not included in splits below.)

Ran south on east side, weaving between river path and First Ave, to Canal Street. Crossed to Brooklyn via Manhattan Bridge, then over Brooklyn Bridge back into Manhattan.

Brooklyn Bridge was beyond crowded. Every tourist was there this morning. Sprinted across to get out of congestion.

Ran back to east river, around southern tip of Manhattan and north on west side bike path.

Felt fantastic to run in shorts, tank, and gloves! Perfect running weather. Legs felt tired but manageable in last three miles. Was able to keep pace.

Looking at splits – miles 8 and 9 were near the bridges. Those splits aren’t accurate. Remember Jess saying her Garmin read 8:30s, which is what the pace felt like.

Ended run at Starbucks, then got stretched out by personal trainer immediately after. So needed.

Felt run more in my glutes and obliques, which I’ll take as a good sign. Switching more to those muscles than quads, on which I’d heavily relied in the past.

Fueled w/ 2 packets of UCAN pre-run and only water during. Energy levels felt fine!

  • Plan = 20 mi easy
  • Actual total distance = 20.65mi
  • Actual on Garmin = 20.15mi – 2:52:35 – 8:33 min/mi avg pace
  • Splits = (1) 8:15; (2) 8:52; (3) 8:33; (4) 8:51; (5) 8:49; (6) 8:25; (7) 8:35; (8) 9:10; (9) 9:30; (10) 8:37; (11) 8:31; (12) 8:13; (13) 8:27; (14) 8:14; (15) 7:48; (16) 8:29; (17) 8:38; (18) 8:35; (19) 8:35; (20) 8:15; (21) 7:08 (for .15 mi)

Sunday: Run. Quick, easy recovery run. Never really do these, but felt like I wanted to today.

Kept pace relaxed and stuck to bridle path. Legs felt good.

  • Actual = 3.13 mi – 27:50 – 8:53 min/mi avg pace
  • Splits = (1) 8:50; (2) 9:01; (3) 8:50

Foam Roll and Stretch for 30 minutes.

Weekly Totals:

  •    6 hrs 09 mins
  •    37.52 miles running

See all weekly workout recaps here.

LV Runs NYC

#reward #30DaysToBoston

Long Runs
“Effort only fully releases its reward after a person refuses to quit.”
Napoleon Hill
~
Day Fourteen: Saturday, March 30, 2013
#reward #30DaysToBoston #photochallenge

My biggest reward is seeing progress. First 20-miler in 2011 for NYC Marathon vs today’s 20.15 miler for Eugene Marathon. Running 1:14 min/mi faster now on my long training runs. #BostonBound

Runner’s World + Hoka One One = Bart

bart

Last Wednesday, Runner’s World and Hoka One One hosted a run with the Mayor of Running, Bart Yasso.

I dropped by the upper east side Super Runners Shop to test drive a pair of Hokas on a 3-5 mile run. With Bart. A 3-5 mile run with Bart! Unfortunately, I got to the store late and missed the run. Still bummed about that. The silver lining was I had more time to finally meet Laura Beachy in person, and catch up with Bernadette and Elizabeth. Lovely, fierce running ladies of NYC!

Instead of a longer run, I took a pair of Hoka’s Mafate 2 women’s trail shoes for a spin around the block. Immediately, I’d say they feel quite different than any running shoe I’ve worn. One familiar trait is the low heel-to-toe drop, similar to what I’m used to in my Saucony Kinvara 3 and Ride 5. However, they seem more cushioned than the typical running shoe, and the rocking design of the sole’s noticeable during toe-off. Perhaps these features are why they’re gaining popularity among ultrarunners. (So I’ve heard!)

Photo license: © All rights reserved

Photo license: © All rights reserved

I wish I had more to report on the product. However, with my spring marathon just a few weeks away, it’s probably for the best I didn’t do a longer run in a shoe that’s very new to me. Now wouldn’t be the wisest time to experiment!

At the end of the day, it was a wonderful opportunity to meet up with runners and check out new gear. To top it off, I had a pleasant chat with Bart about running in the Lehigh Valley, and got a quick picture. He’s absolutely gracious! No surprise he’s  so well-respected and loved by runners world-wide.

#motivate #30DaysToBoston

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Photo license: © All rights reserved

“All great achievements require time.”
Maya Angelou
~
Day Thirteen: Friday, March 29, 2013
#motivate #30DaysToBoston #photochallenge

The original: my “Boston Bound” Say It Do It bracelet by Erica Sara Designs.

#early #30DaysToBoston

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Photo license: © All rights reserved

“At sunrise everything is luminous but not clear.”
Norman Maclean
~
Day Twelve: Thursday, March 28, 2013
#early #30DaysToBoston #photochallenge

Too pretty to convert to black and white. Sunrise over NoHo on my way to spin class.

#pain #30DaysToBoston

Pensacola
“To keep from decaying, to be a winner, the athlete must accept pain–not only accept it, but look for it, live with it, learn not to fear it.”
Dr. George Sheehan
~
Day Eleven: Wednesday, March 27, 2013
#pain #30DaysToBoston #photochallenge

Physical and emotional pain: crossing Pensacola Marathon finish line with a stress fractured foot and a missed BQ.