Archive of ‘Running Coach’ category

Richmond Marathon Training: Week 9 – In Which I Register For Another Marathon

My love affair with running is still going strong. So strong, on fact, that I went ahead and did something crazy.

At least, crazy for the girl who insisted she was never running a marathon again after the first one. That the first one was “something she had to do once.” That she “values her weekends too much” to cycle through continuous long run/recover from said  long run.

I signed up for another marathon.

In case you lost count, my third marathon. Third. I’ve become someone who “runs marathons.”

I have my coach Steph to thank for that, in large part. I feel completely different about training this time around and I am LOVING it. All I want to do is run and talk about running and read about running and be friends with runners and think about running and admire my running schedule.

I guess you can say I’ve caught the bug. And the bug can make one do impulsive things. Like register for the 2014 Eugene Marathon.

WHAT. I explain:

This race usually takes place in April, and this year they moved it to July to coincide with the junior track and field championships.

People are pissed.

I understand being upset and frustrated. After all, the race was practically iconic in its April spot.  It’s fast and flat (not to mention gorgeous). It’s a goal spring marathon for a ton of people. Those wanting to break a PR or qualify for Boston seek this race out. I get that people don’t like change (especially when it isn’t explained, which is happening here) and some won’t do this race anymore. . . but the level of outrage I’m seeing is over the top.  (I mean, July at 7 am in Oregon is nothing like July at 7 am in most other places. Believe me, it is cold… and do so many people really enjoy training in the dead of winter?). And the race begins at 6 am!

There’s a lot that the Eugene Marathon can do to change customer perception, starting with being more transparent about the reasoning for the change and responsive to their fans on social media. There are a ton of ways to put a positive spin on this (especially since it IS a positive thing!) and I hope they do just that because this date change can be a really wonderful thing for many people, and open up a whole new world of spring marathon training.

But this post isn’t about that. This post is about me. The me who LOVES the July date. If it was still in April, I wouldn’t do it.

Spring training sounds incredibly appealing.

I’ve tried winter running. I trained for my first half marathon in the winter. There was one run, I believe it was 8 miles, on a 17 degree day. The run itself wasn’t even too terrible, but when I got home and removed my two pairs of gloves to open my front door… I couldn’t. I stood there in the vestibule of my building waiting for my hands to warm up enough to physically TURN the key. I was cold and I was miserable. And then I had to do two separate 10-mile runs on the treadmill because of icy, slushy weather.

Let me let that sink in. 10 MILES. On a TREADMILL. TWICE.

Not for me.

I’ve made futile attempts to run in cold weather since but it never sticks. While I might be a terrible winter runner, I happen to be a pretty spectacular springtime runner.

Last year, after my winter off running following the Richmond Marathon, I started running again in the spring – at surprisingly fast paces that felt natural to me. My easy 3 mile runs were at around 8:30 – 8:45 miles. Every time.

How was this possible?

With zero training, I set my 10k PR that spring at the first 10k I ran early in the season, at 53:55. Suddenly, I was fast.

My training runs are much slower now; they’re actually right where my training runs were the last time I started my marathon training in July’s humidity. But I know that after building my running fitness for my fall marathon, I can take the winter mostly off from running (keeping a short base on the treadmill, and focusing on strength and cardio endurance at Refine) and come back in March stronger and much faster once again.

The thought of starting marathon training at that same shiny new fastness I had last spring and building a solid base off that (and not mid July 11-minute humidity miles), well,  I think that could really be my time to be awesome at the marathon.

Which makes a July 27 race – especially one with a low entry fee that can double as a trip to see my brother (for his birthday!), sister in law and baby nephew – practically impossible to resist.

And if for whatever reason I need to switch to the half marathon, I have the option.  But I have to at least try for this 26.2.

Especially right now when the bug bite’s so fresh.

Back to the present… here is last week’s training:

Week 9: September 2 – September 8

  • Monday – 15 min w.u. 10 x 400 @10k pace with 90 secs rest 15 min c.d. (6.2 mi)
  • Tuesday – 50 mins + 4 x 100m strides (5 mi)
  • Wednesday – 50 mins easy (5.1 mi)
  • Thursday – Refine Method
  • Friday – 40 mins easy (4.38 mi)
  • Saturday – 18 miles (3:18)
  • Sunday – OFF

Total: 39 miles

Five runs in a week! I believe this is the second time I’ve done this and I can’t believe I used to think (1) I couldn’t run more than three times a week and (2) I couldn’t run consecutive days. Knock on wood – I’m feeling great and loving all the running.

Obviously.

Larry Gray's crazy eyes

This will be my marathon face.

So… anyone else in for Eugene 2014? (Save $10 through 9/15 with code EMSUMMER14). I’ll need a long run buddy.Hint hint EVERYONE I KNOW.

Richmond Marathon Training: Week 5 – Falmouth Road Race + SLOG

Another week of training complete! I’m happy to say that after last week’s stupidity, my leg is doing a lot better. It’s still not 100% and I have some lingering pain that I’m hoping today’s sports massage with my genius-who-cures-all can help, but overall it’s feeling so much better.

This was an interesting week of training. My pace for my Thursday and Friday runs were much faster than I had been running for my “easy pace.” On Thursday, I ran for 35 minutes at a 9:14 average pace, but I felt like I was moving SO slowly the entire time.

It was an incredibly humid day and the entire time I ran my only thought was “SLOG.” My legs felt heavy, my pace  felt slow. I don’t allow my watch to show my pace when I am running for time so I had no idea I wasn’t running my typical it’s-very-humid-and-I-am-coming-back-from-multiple-injuries 11:30 pace. Slog Slog Slog Slog Slog Slog. It was a sloggy run.

So my pace — which is  starting to resemble where I was last year — was a really nice surprise to see once I finished. And I ran the next morning, another humid run where I also got poured on, at a 9:04 average pace. I hope this means I’m getting my running fitness back and isn’t just a fluke.

Here’s how my training was last week:

Week 5: August 5 – August 11

  • Monday – 15 min w.u. 2-3 mile tempo (9:59, 9:43, 8:52) at MP + 10 sec (HA), 15 min c.d.(5.8 mi)
  • Tuesday – OFF
  • Wednesday – Refine Method outdoor class including 4×30 sec sprints up-hill (0.28 mi)
  • Thursday – 35 mins easy (3.79 mi) {SLOG}
  • Friday – 32 mins with 4x100m strides (3.6 mi)
  • Saturday – OFF
  • Sunday –Falmouth Road Race, 7 miles in 1:06:43

Total miles: 20.47

Oh yeah, I  ran in a race and met my running coach Steph Rothstein Bruce there!

Let me backtrack. The expo was better than any marathon expo I’ve been to. I got really useful swag — a (free) fitted tech shirt that actually fits me from 13.1 marathon, a discount code for Zooma Cape Cod (which runs directly in front of Andy’s parents’ house), water bottles, bag clips, olive oil samples, hummus samples, sunblock and more. I also bought an awesome Falmouth Road Race t-shirt (that I already wore twice) and three headbands.

Every runner gets a free Falmouth Road Race mug. Also, this awesome race bib:

Falmouth Road Race Bib

12,800 people ran this 7-mile race. Isn’t that nuts? Even crazier is the fact that all runners have to take yellow school buses to the start. You can’t drive there. You’d think it would be mass chaos getting that many people organized, but it was a machine! I was so impressed by how quickly the line moved to get on the buses and how seamless the entire operation was.

Once we got to the start area, my friend Josh and I lounged on some grass in the sun until I found Tina.

Dori and Tina from Carrots N Cake

Photo credit: Carrots N Cake

We all chatted and then it was time to get this race started.

The entire course runs along the beach and the views are stunning. The first 3.5 miles or so are very hilly but not bad if you’re used to the Central Park hills. My friend Josh — who is much faster than me — stayed back in my corral with me and graciously ran the entire course with me.

I am so grateful to him. Without him, I would have been a lot slower, a lot more miserable and might have seriously considered quitting.

In case you didn’t pick up on it yet, I had an extremely tough race.

I was hoping to run 9:00 miles. Still a good deal slower than my 10K PR (53:55) but faster than I’ve been running. About 30 seconds into the race I realized that couldn’t happen. I just didn’t feel great; it was not my day. I was relieved that the course was so narrow and crowded in the beginning because it forced us to be slower and I really needed that.

The hills didn’t bother my legs but they did seem to bother my rib, which I thought was totally healed but apparently is not. It hurt me the entire 3.5 miles we ran on the rolling hills. By the time the course flattened out, I felt trapped because there was no way Andy could drive and pick me up from any spot on this course. I had no choice but to keep going.

When the hills stopped my rib stopped hurting so bad and instead my neck spasmed up and started giving me trouble. REALLY??! I finally get relief from one injury and another takes over? I can’t just run in peace?

I stuck with it and eventually my neck stopped being so troublesome, but I just did not feel good. I told Josh he doesn’t have to stick with me and he should go faster if he wanted, but he was grateful to have me there to it turned out. He hadn’t been running much lately and was happy to go a little slower, take in the sights, and stick with me so we could motivate each other. He also didn’t love the heat. He even said he would stay with me if I decided to walk the rest of race (which I did consider at times).

I was so happy for that. I did not want to be alone. I know I would have walked, slowed down, made this entire experience even longer. I wanted to stick with whatever pace we were at so I could be done faster. So I did my best.

falmouth course

Falmouth Road Race course

 

The crowd support was phenomenal — this 7-mile run brings out more excited spectators than many marathons! Our bibs had our names on them and I was thankful for the two cheers I got by name. Josh got LOTS of cheers though!

The reason for that? People can pronounce his name. No one knows what to do with DORI. Josh is recognizable.

Despite feeling badly, I was able to appreciate how gorgeous this course was, winding alongside the beach. At 2.5 miles someone called out “you’re halfway there!” and I turned to Josh and said “We are absolutely not halfway there.”

We laughed about it and at 3.5 I thought to myself “NOW we are halfway there” and at 4.5 I thought “it’s been 2 miles since that kid said that” and I went on this way every mile on the .5. It seemed to help me realize the miles were passing and I would be able to finish soon enough.

In the last mile we encountered some more hills and my rib started acting up again. The absolute worst hill was in the last half mile of the race — it was so steep and I was gasping for air trying to keep up with Josh, who amazed me by the way he powered up that hill at full speed when so many other people were slowing down and walking. I kept gasping for air well after the hill was behind us.

That last mile was also my fastest.

Splits

1 – 10’04″/mi
2 – 9’52″/mi
3 – 9’38″/mi
4 – 9’14″/mi
5 – 9’18″/mi
6 – 9’14″/mi
7 – 9’01″/mi

Total time: 1:06: 43

Not bad considering I felt terrible the entire time, I’m coming back from THREE injuries now and have only been running again for about six weeks!

Once I stopped running, my rib felt fine and I’ve been icing it. I hope it’s just nothing. I can’t believe how many things are sabotaging my training!

After the race everyone walks to a large grassy area with tons more free things! There were Clif samples, Tribe hummus samples, Yasso Frozen Yogurt Bars and more. In the midst of this chaos, I ventured off to find my coach Steph. I hung around the awards ceremony stage, asked someone who looked elite if she knew where Steph was (she didn’t know who Steph was) and basically just creepily hovered all around. I was all set to go (I felt bad that my pup was outside in the hot sun and packed crowds for so long) when I spotted her!

I didn’t even think to take a photo — which I really regret — but it was so nice to finally meet the person in charge of my training. And, of course, to meet someone I consider a celebrity!

Once we finally got home, Larry helped me with my dailymile entry.

Dori and Larry updating dailymile

And then we spent the rest of the day doing this.

Dori and pup Larry in hammock

I’m really glad I got to finally run the Falmouth Road Race. The energy was amazing, the crowd support unreal and the course beautiful. I’m not sure I’d run it again because it was such a to-do in getting there and getting out of the race areas. I would, however, go back to that expo!

Have you run the Falmouth Road Race? What’s your favorite race expo and why? Are you too a victim of SLOG?

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