Richmond Marathon Training: Week 12 – Longest Tempo, 20 Miler & A Cold

I was especially nervous for my tempo/interval run last week. My schedule called 3 x 2 miles at Marathon Pace (MP) effort with 2 minutes rest (slow jog), in addition to a 15 minute warm up and cool down.

Not only was this the longest pre-work run (I’d never run more than 8), the intervals sounded incredibly tough. Especially with my post-half marathon PR sore thighs!

But I tend to do well with intervals and this was no exception. I felt absolutely amazing during each two-mile set. It never felt tedious and I remained focused the entire time. Those two-minute rests in between were so helpful too, I was able to recover and mentally prepare for the next round.

It is so strange how a 9 mile long run feels SO LONG but a 9 mile tempo before work feels like any other morning run. It didn’t seem any different or longer than a 6 mile run.

So funny how that happens! I mean, I always found it crazy how a 12 mile run feels like a short, easy weekend run when you become used to distances like 18 and 20. But for some reason, this seems even odder to me. 9 miles before work that does not feel anything like 9 miles. Just 12 weeks of training shifts perspective so much.

This is part of the reason I love having a coach. She assigns workouts like this to me when she knows I am ready, and I never know what to expect when I get my schedule. I love reading through it, feeling nerves/excitement about a particular workout, then conquering that workout and wondering what’s next. Training this way has made me love and appreciate running and marathon prep so much more.

The other notable run this week was my first 20 miler of the training season! Seeing that 20 on the plan is always scary, and because I missed my last 18 I was nervous. But the run was fine, I got my 20 miles in and I feel happy to have that hurdle behind me.

Like I said, I felt totally fine during my 20 miler. After the run, I took a nap. Two hours later I woke up with a cold.

How is that possible? I mean, I know it is possible and I know running for so long can compromise the immune system. It’s just weird to feel fine and two hours later feel so crappy.

I spent all day Sunday on the couch hydrating and taking Cold-EEZE. I woke up Monday feeling slightly less crappy but still not great. I took another rest day and continued to take care of myself by drinking as much fluids as humanely possible and taking more Cold-EEZE. (Back in June 2012 I was the Cold-EEZE Wellness Guru of the Month!)

I felt well enough to go to dinner with my running coach Stephanie Rothstein-Bruce and some of the other people she coaches – Gia, Meggie, Julianne and Melissa Z (who Gia coaches – how meta). Be proud of me for avoiding all the delicious sounding alcohol drinks.

Me, Julianne, Steph, Gia

Aside from being my awesome coach who totally changed the way I run and think about running, I also consider Steph a celebrity. As such, I feel really cool any time I get to spend time with her in real life. (Here’s a great article about Steph in Women’s Running!)

This week, I’m trying to take it a little easier. I felt well enough to do my easy run this morning, but I decided not to go to Refine this week (slash sent Brynn a crazy rambling email about all my fears in life and she told me not to go). I don’t want to sabotage my smart cold recovery and marathon training with such an intense workout. It’s tough to miss out on the highlight of my week/going to my favorite place in the world but I know I will be glad I did so.

I’ve been bemoaning the timing (and the last time I got sick was the week of my wedding) but really, better right now than marathon day.

Plus, I want to feel well enough to tackle my first 1000 meter repeats, another very long run and flying out to spend time with my bruder, schvester and 9-month-old nephew (ETA: my 9-month old plimenik) later this week!

SOMEONE BAIL THIS BABY OUT OF JAIL

Last week’s recap:

Week 12: September 23 – September 29

• Monday – OFF
• Tuesday – 50 mins easy (5.1 mi)
  
• Wednesday –  15 min w.u. 3 x 2 mile @ MP effort with 2 mins rest 15 min c.d. (8.9 mi, Intervals – 8:20, 9:13, 9:30)
  
• Thursday –Refine Method
• Friday – 52 mins easy + 6 x 100m strides (5.54 mi)
  
• Saturday –  20 miles easy (3:38)
  
• Sunday – OFF

Total: 39.54 miles

My highest mileage week to date!

What changes in perspective have you noticed through training? Have you ever gotten so suddenly sick after a long run before? How do you beat a cold?