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Philadelphia, You Sexy Beast.

Sorry about the delay, I finally sat down to write the recap!  I usually have tons of immediate thoughts about what went right, what went wrong, what i could have done different. But it happened, I had the perfect race. I guess I can Tarantino this race recap since most of you already know the result. 3:20:59. I’m a 3:20 marathoner and qualified for Boston!

This smile sums it up: i’ve been extremely content and overwhelmingly happy with the outcome.

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First beer post race

The week of the race was littered with ups and downs. The weather wasn’t looking favorable and Cameron got sick, so i was afraid I was catching his cold. My diet the week of the race consisted of carbs, water, nuun, zicam, vitamin c, and a few nights of 9+ hrs of sleep.

I had a few pep talks from clients and friends when the forecasted wind started stressing me out. Basically, I was ready to trash my goals for a sub 3:30 marathon because of the wind, but was quickly reminded that I trained super hard for this race, i’ve ran in crappy conditions all year and I could do this if I raced smart. Saturday came and I was feeling confident and ready to run.

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My bib number was perfect: 2600. I know it’s a little superstitious, but the bib from the Parks Half Marathon I did in September was 2612 and i’ve had good vibes about 26 this entire training cycle. This was the first time running a marathon that the miles didn’t scare me. I was prepped and ready to run 26.2 miles, I was only nervous about the weather.

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relaxing in the Sonesta hotel

We went out for pasta and the rest of the night was spent finalizing my playlist, hydrating & eating, charging electronics, choosing what to wear for the windy morning, and coming up with a game plan for the windy race.

The plan was to go out slower than goal pace for the first 10 miles in order to conserve energy that might be wasted against headwind. I kept telling myself that the Hansons Brooks Method I used, trained me for the back half of the race, not the beginning. The book said the first 10-16 miles should feel good. And that was my plan. Make sure the first 16 feel good and comfortable while staying close to goal pace. Then i could reassess and start speeding up. According to the weather and the course map, the wind was blowing from the west, and the last 6 miles were heading back to Philly, eastward. At mile 20, cross your fingers, pray for a tailwind and if worse comes to worse, you made it to 20 miles you push as hard as you can and don’t stop.

Game plan in place.

The next morning came quickly, but i felt good. I was prepared to do my best, I trusted the training and my race plan. Our hotel (the Sonesta) had shuttle service to the start, which was pleasant. It was cold out, but not awful. I used the bathroom, got right back in line and used it again 20 minutes later–best advice for a marathon, don’t wait until you have to go to the bathroom, just get in line cause you will.

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I headed to the start corrals, focused on positive thoughts, my breathing, making sure shoelaces were double knotted and comfortable, Garmin was on, and the sunrise… it was pink and orange and beautiful.

Then we started. My playlist began and I settled easily into an 8:00ish/pace. As usual during a big race there was crowding in the early miles and i wasn’t about to fight it and waste energy. I settled right behind the 3:35 pace group and stayed there for 4 miles.

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I get asked often what I listen to while running, so here’s the start of playlist “26.2”

My ipod was playing super relaxing music, just what i wanted to keep my breathing normal and pace slow. This was probably the first time during a goal race I wasn’t feeling any pressure or anxiety while running. My inner dialogue was a lot of: “this feels too easy. Good, it’s supposed to feel easy, it’s only mile 5.” I kept holding myself back doing anything stupid so early on.

 

For the most part, I didn’t notice the wind, but was happy i was wearing gloves, a headband and sunglasses! We had one major gust here and there, but not enough to where I felt like it was affecting me. At one point there was a gust for a few seconds that caused me a guy running beside me to look away, shield our faces and cringe a little. When it stopped we both looked at each other and laughed. I feel like that dude was having a good day too.

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Laughing into the wind, I started thinking about when to run faster. I was approaching mile 10 and finally had some elbow room as the crowds thinned out. I could see my paces getting slightly faster and I was feeling better with each mile, stronger with each step. I bartered with myself a bit. Make it to the halfway mark, see how you feel and we can start slowly getting into a faster pace.

Mile 13 came quickly, I felt better than alright, it was the easiest 13 miles i’ve ever run in my life. Alright halfway time to work a little and see where we’re at come mile 16. I have the legs under me and the workouts behind that supports a hard 10 mile effort. Come on 16…

“I wonder if I can go to Crossfit on Tuesday…” <—Literally what was on my mind right before mile 16 beeped at me. “Okay, now this is too easy. I have a BQ as long as I don’t do anything stupid. I have 4 miles until the turn around point where the wind should be at my back. Four miles to speed up and deal with wind and hills and then I get pushed home. I’ll let my legs fly at 20. Just get there first.”

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Mile 20? 7:30? Alright it’s time for the legs to show off. And like that. I switched gears and started hauling forward. I was hyper alert and aware of my body and knew I had a 4th and 5th and 6th gear to shift into.  When 20 came I was actually excited to see how fast I could run after holding back, saving energy and being smart. I wasn’t going to hit a wall. I wasn’t going to be disappointed. Even knowing I had a Boston Qualifying time, my mentality shifted to, “let’s see how much time I can go under.”

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I flew. I did not have one person pass me the last 10k. I had a smile on here and there and was constantly reminding myself to be grateful of this body. I realized that all the hard workouts…all the tempos in humidity, the mile repeats on hills, all the Crossfit Wods where I thought my heart would surely explode, were exactly why I had the power and mental stamina to not just muddle my way through 26.2 miles, but to own them. This was my workout of the day and I killed it.

I was powering through the last mile and started getting a cramp in my left foot. At this point I was ready to be finished, but I didn’t see signs of how far left I had. I knew I was close and this is where the tunnel vision set in. One foot in front of the other, throw your arms forward and get across the line. In my left ear I heard Cameron shout my name, in my right ear I heard the loud speaker say “Cori Maley, Silver Spring” and I didn’t realize where I was. In an instant I saw a time clock, a banner and my foot go over the first timing mat.

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I took a huge breath in, and let it out in a cry. A tidal wave of relief, happiness and pride overcame me. I was proud of myself. Proud.

I found Cameron, hugged him over the metal barricade still sobbing. I was so happy it hurt. He told me my time of 3:20:59… 30 minutes faster than my last, and 15 minutes faster than the Boston Qualifying time I needed.

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I have a pretzel in my mouth which is why my cheeks are super big! haha

This won’t be the last I talk about Philly. I have a thousand more thoughts on this race. For now i’ve been happy and content and enjoying the moment. Hang tight, tips for running your best marathon are going to be up soon!

Last Week

Monday: Rest

Tuesday: Crossfit, 5m easy 9:15/pace

Wednesday: 6m whatever I felt like 7:38/pace

Thursday: Crossfit, 5m easy 8:10/pace

Friday: 1.5hr barbell skill work 

Saturday: 10m easy 8:35/pace, 40 minutes lower body (PR’d deadlift 2 x 1 @ 195lbs)

Sunday: 5.5m trail running 9:41/pace

Total Miles: 31.5

Anyone running a December race?

How much time do you take off after a race?


2 Comments

Thanksgiving in Pictures

Monday: Rest

Hey guys! I promise the Philly race recap/BQ awesomesauce post is going up this week! Keep an eye out, but for now I needed to say hi, happy Tuesday, sorry i’ve fallen off the face of the earth and I am so thankful for many people in my life who support and love me. Enjoy some of the fun pictures from Thanksgiving!❤

View at the back cabin:

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nephews: Brant Mason Jaxon, cousins: Brooke & Colton & 2nd cousin: Gabby🙂

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Sister-in-law Trish & my brother Adam

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Le & my cousin Becky (you can see the Maley resemblance right?)

My nephews Brant, Mason & Jaxon could not stop talking about how many pull-ups and pushups they could do or how fast they could run! Melted my heart, they were speaking my language, and they aren’t full of it… those kids are strong!

In the Maley house, Uno is tradition.

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purple teeth ain’t no thing

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sleeping bag snuggie? I don’t know but it was warm

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Mara, a new face and always welcome!

More cards…and a hat that was worn by the “President.”

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Becky, Josh, Mara, Trish

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Matt, Me, Adam

and the cabin at night.. file_000-401

Last Week

Monday: Rest

Tuesday: Crossfit

Wed-Sat: Rest

Sunday: 7m + 30 min lift (front squats & push presses for volume)

Total Miles: 7 (that first run back felt glorious!)

How did you spend your Thanksgiving?

Annual traditions?? Ours involve a lot of drinking and cards haha


18 Comments

Last Thoughts B4 Philly

Monday: 6.1m easy 8:40/pace

Tuesday: Crossfit, 5.7m 8:47/pace

Oh man. It’s here and i’m getting nervous. I’m ready to run, i’m ready to fly, but I accidentally looked ahead at the weather and…

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The weather has been nuts here anyway, it’s been warm and makes it hard for me to try out “race day outfits.” I haven’t been able to practice in much, so i’ll just cross my fingers and Body Glide my entire body and pray i don’t chafe.

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running in tank tops last week

I’m trying not to worry too much about the weather. I’ve raced in nothing but terrible wind this year and i’m not backing down from my goals. I’m just going to study the course, understand and accept where the wind might be bad and where I can breathe. And hey, i still have hope the forecast will change a bit, it’s early.

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sweaty selfie- cause yes up until a week ago, i was still running in sports bras.

Everything else I can control I feel great about. Mentally i’m ready to take this on. Physically i’ve never felt better. I’ve PR’d the 10k, my outdoor mile time, completed a 50K, a Beer Mile, bested my weekly and monthly mileage and PR’d my deadlift. The key factor here is i’ve been consistent. No setbacks, no sickness, no excuses. I did every workout, hit almost every workout pace and actually enjoyed it. (that helps!)

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175lbs 3 x 5

I listened to a Brute Strength podcast about mental training and the guest said “train today like tomorrow you’re going to have an injury that takes your sport away.” This does not mean kill yourself in your workout exactly — or work until you are injuring yourself or ignoring signs of injury/overtraining. He went on to explain in means living in the moment of your workout, giving everything you can, but making sure to enjoy it. Enjoy the work, because if it was gone tomorrow you’d miss it. Just another element of being present and living with gratitude. Running with that mindset has changed everything.

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I had one of those running a-ha moments, the run where training catches up with you and your emotions catch you off guard. I broke down in the middle of a trail, bawling my eyes out. Thank god no one was around, cause it wasn’t pretty. Crocodile tears and hyperventilating type crying was happening. I had only a few thoughts in my head at the moment, none i will share today, but if you run for long enough (i’m at my 10 year anniversary) you will no doubt, have moments like this. I took off my new shirt, for some reason that layer felt suffocating, and on the inside of the shirt was this…

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It was perfect. I needed it. And i repeated that phrase the rest of the way home. There is nothing more I can do with my training, mental or physical. I’m as ready as i’ll ever be. Wind or no wind I will take on whatever challenge comes at me Sunday and every day after.

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just another windy warm day in MD

If you’ve been reading along, or encouraging me in the gym, social media or texts, THANK YOU. Sincerely and from the bottom of my heart, it is awesome to have a community of people that support my crazy running hobby. Thank you, thank you, thank you.

Last Week

Monday: 8m easy 8:49/pace

Tuesday: Crossfit, 10.4m interval (6 x 1m repeats)

Wednesday: Rest

Thursday: 12.7m tempo (10 @ 7:35/pace)

Friday: 7m easy 8:45/pace

Saturday: 8m easy 9:20/pace, Crossfit

Sunday: 8m easy 8:55/pace

Total Miles: 53.7

How’s the weather near you?

Any last words of advice for the marathon?

 


8 Comments

Where is My Mind?

Monday: 8m easy 8:49/p

Tuesday: Crossfit, 10.4m interval (6 x 1m repeats)

Wednesday: Rest

Hey dudes, guess what? I made it to the taper healthy and happy. The last few weeks, especially during long runs, the tempos and the mile repeats I’ve been trying to wrap my head around running strong for 26.2 miles. Specifically, wondering where my head will be in mile 18, mile 22, mile 25.4…What am I going to be thinking of when the dark, hurt sets in. Where am I going to draw inspiration when every step is heading into the pain cave?

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last 16 miler

These are reoccurring thoughts I’ve had for the last month of training. Instead of just brushing the them aside, i tried to mentally practice how I will handle the hard parts of the marathon. I put myself in that mile and moment as best as I could: I played pretend. During the last 16 mile long run, every mile my Garmin beeped I mentally added ten miles to it. When mile 11 came, i imagined it was 21. When 12 went by, it was 22. In my head, i was in the marathon, finding inspiration, reciting mantras, pep talking.

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always a favorite. I am a ship, I am a big brave dog.

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There have been many up and down moments with training (mostly up!) The best moments are when everything clicks, that runner’s high takes over and you remember exactly why you never stop running. The gratitude that takes over my soul during these runs is unforgettable, which is why I’m going to draw from these moments when the marathon starts to bite back. I don’t have to run a marathon, I get to run a marathon. file_000-376

Alongside being grateful that I get to run, I’ve been thinking a lot about how I love completely and utterly exhausting myself training. Running, Crossfit, and working with clients are all continuously making me a better person. I have more drive and motivation with each race I train for, each workout I complete, every day I work to help others reach their potiential through fitness… Which brings me to to this:

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Yes, yes, yes, yes. Once i cross that finish line in Philly, no matter what the time clock says, I will be ready to tackle life as a much stronger, focused person.

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Last Week

Monday: 6m easy 8:55/pace

Tuesday: Crossfit, 9.8 interval (4 x 1.5m repeats- started at 7:30 and progressively got faster to 6:58/p)

Wednesday: 6m easy 9:07/pace

Thursday: Crossfit, 13m tempo (10 @ 7:44/pace)

Friday: Rest

Saturday: 10m easy 8:47/pace, 40 min deadlifts/pushpress strength

Sunday: 10m easy 8:06/pace

Total Miles: 54.8

Do you practice mental training?

What do you think about on long runs?

 

 

 

 

 


11 Comments

A New PR. #TheBeerMile

Monday: 6m easy 8:55/pace

Tuesday: Crossfit, 9.8 interval (4 x 1.5m repeats- started at 7:30 and progressively got faster to 6:58/p)

I finally, finally, finally ran a beer mile. I’ve wanted to do this since I first heard this was a thing, like 4 years ago. Part of me thought it would be fun, drinking and running, sign me up! Part of me wanted to prove to myself that my midwestern beer drinking ways and running skills could combine and create a magical mile. It’s harder to get other people to think the same way. Most of my friends said a beer mile sounded like a terrible idea.

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My favorite 800m runner Nick Symmonds – big advocate for the Beer Mile (Photo: Competitor.com)

The Beer Mile: you chug a can of beer, no shot gunning, no wide mouth (sorry Coors), no light beer. You must flip the can completely upside down over your head to prove it’s empty then you run a quarter mile and repeat four times to complete the mile. Four beers, four laps and no puking. If you puke you have to run a penalty lap.

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So many Budweisers! @sweetgrass3

My Crossfit gym (CFSS) hosted the Beer Mile to raise money for Cupid’s Undie Run and the Children’s Tumor Foundation. We met last Friday evening at 6:00pm and everyone stood around looking very unsure about how this was about to go down. My strategy was to drink the beer fast, run a little slower than normal to try to keep the beer down and get this done in under 10 minutes. Get it done as fast as you can before the alcohol hits and you’re running drunk and the beer comes up.

Are you guys intrigued or just disgusted? haha. Stay with me.

All the participants got their finger under the beer tab and 3, 2, 1 CHUUUUUGGG!! The first one was cold and hard to get down. I haven’t chugged beer or played drinking games in a while, but once it was down I was good to go. I flew through the first 400 meters, burping a little on the way. I’ll save you the belching details–you are running and burping the entire time. I was definitely most conservative on the first lap.

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I had to get a feel for running with a full beer in my belly and I wanted to pace myself with the top guys. Crossfit: always competitive, always interesting.

On the 2nd and 3rd beer I sped up on the chugging and the running cause i have a steel stomach and figured I could handle it. From what I can tell on my Garmin, the uphill running was about a 6:30/pace and the downhill I cruised at a 5:20/pace.

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laughing at my beer belly

Once the last beer and lap were under way it was just a matter of sprinting to finish and get in the best time possible!

9:57 was yelled out to me and I was ecstatic! This may be one of top proudest moments in my running life. Hey, i’m from the Midwest–this (drinking) is what we do!

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About 10 steps later I sat on the curb and the alcohol hit like someone flipped on a light switch, I was drunk. It was so hilarious how fast 4 beers hit me. I talked to a few other girls and watched the rest of the bunch finish their race. We had a few pukers, but not many. I’m proud of this Crossfit crew, proud I put up a good time for my first, but certainly not my last, Beer Mile.

We all stuck around afterward, drinking beer, talking, playing with dogs. These are good people and they’re my people. We all had a great time Friday.

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I also went home with a prize for first female- a growler of Atlas Brew Works IPA & a tin sign🙂

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Last Week

Monday: 10.2 interval ( 3 x 2m repeats- average pace 7:20)

Tuesday: Crossfit, 8m easy 9:29/pace

Wednesday: 13m tempo (10 @ 7:47/pace)

Thursday: 30 min shoulders/hamstrings

Friday: 6m easy 8:45p, 1m beer mile 9:57

Saturday: Crossfit, 8m easy 7:30/pace

Sunday: 16m long 7:56/pace

Total Miles: 62.4 (weekly mileage PR!)

So… would you ever try the Beer Mile?

Share a story of a proud running moment.

 

 

 


17 Comments

Roller Coaster Race 10K Recap!

A week ago i woke up to run a 10k. If you haven’t noticed I don’t do these often. I’m a half marathon kind of girl. I was invited to run and decided it was smarter to race a 10k, then be tempted by doing another half during full marathon training. I want all my efforts to go to the marathon and so far i’m happy about sticking to the plan.

Sunday the 16th i woke up to my very usual race day breakfast: banana, pb, honey stinger waffle and Nuun.  Coffee was my companion as I drove 30 minutes to the race start. It was a beautiful morning. The sun and huge moon were both out and for a split second I thought that must be what Tatooine is like. Then i realized Tatooine isn’t real and i’m a huge nerd. haha.

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I arrived about an hour and a half before the race started, parking was free for racers, and I picked up a race bib easily. The volunteers were perky and helpful, the DJ had music blaring and everyone seemed to be having fun even though the race hadn’t even started. I had plenty of time to use the bathroom, finish coffee, and get in a proper warm up.

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A mile into warming up in the empty section of the parking lot, I realized I have no idea how to race a 10k. More than likely, i’d go out too fast, struggle my way through and hate the last 3 miles. Well, to try and avoid complete burnout, I planned to take this race as a, “faster than normal tempo, tempo.” I was aiming for 7:15-7:20/pace (normal tempos for me are 7:40-7:50).  I thought this would be a difficult, yet manageable pace considering I had run 16 miles the day before and these final race miles would be closing out a 60 mile week.

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With a plan in hand, the race started.

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I kept telling myself not to go out too fast, the second half i could make up time. I wanted to pass people in the second half of the race and not be passed. The course was winding, with sharp 90 degree turns and changed from pavement to brick, dirt and grass. (photos below are from RollerCoasterRace.com)

6:41. Whheeeeee!!!! That felt good! I was worried it was fast since it was the first mile, so i slowed down a tad, but then I thought, why not!? Go for it, hurt a bit, take a chance and PR the crap out of it! See what these legs can do!

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During the race I pushed myself by picturing the last 6.2 miles of the marathon. Nothing gets my legs cranking than envisioning the last bit of The Race i’m training for. The next two miles went by, 6:54 and another 6:54. Nice and steady.

The 10k course was the 5k course looped twice. I thought i’d hate repeating the course, the second time around felt better since I wasn’t anxious looking for the turns. (There were also a good amount of volunteers directing, but I talked to a few of the elite runners and several got lost.) And the second time around I passed other 5k and 10k runners, lots of which cheered me and gave me a boost! I think i said, “thank you” to volunteers and runners like 100x this race.

Miles 4 and 5 beeped at me, 6:48 and 6:55. I felt good and settled in. I’m still so surprised my legs had that power and giddy up in them to move at that pace. As I was hoping, the second half was strong and I passed each person i saw in front of me (granted the girl who won was 2 minutes ahead and i never saw her! haha).

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The final mile is where the hurt set in. I felt like i was slowing down. I had to pump my arms HARD to keep the legs moving. My breathing started to sound loud, my feet were heavy. You know, the usual last mile symptoms. I kept telling myself the last miles of the marathon are gonna hurt too and you can either deal with it for a little while longer or give up and waste a good race on the last mile.

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The final mile was 6:48. And even though I ran 6.4 miles I don’t think the course was long, I think it was impossible to navigate the turns to properly finish at 6.2 miles. I finished in 43:40 at a 6:49/pace and I couldn’t have been happier with the result or prouder for taking a risk.

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I came in 2nd female overall and got a neat trophy for the shelf🙂

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I like the 10k distance. It definitely doesn’t hurt as bad as a 5k and doesn’t drain you the way a half or full does. Overall the race was pretty cool. It was fun running through the park with no one there. It’s like a ghost town–and they had Halloween decorations up, so it was kinda eerie here and there. Each person with a race entry got free admission to the park for the day. I ended up going home afterward because I did this one solo, but it seemed like lots of families were taking advantage of the day in the park!

(entry fee for this race was comped, but all thoughts and opinions, as always are my own!)

Last Week

Monday: 6m easy 9:00/pace

Tuesday: Crossfit, 10m 2 x 3 intervals (average pace for intervals 7:20)

Wednesday: 6.1m easy 9:10/pace, 25 minutes shoulders/core

Thursday: Crossfit, 12m tempo (9m @ 7:49/pace)

Friday: Rest

Saturday: 10m easy 9:14/pace

Sunday: 10.3m easy 8:37/pace

Total: 54.4

Have you raced a 10K before?

When was the last time you went to a theme park?

 


10 Comments

Marathon Things – Part 2

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The first time I wrote about marathon training was during week 7, then again at a difficult week 11. Now i’m writing about Week 13. A breakthrough week. The week where confidence begin building and I’ve started to believe I can run a marathon at a speed that scares me.

First, I have to say congrats to all those who ran a marathon over the past 2 weekends. My Instagram feed was full of people who qualified for Boston or ran a SOLID race. This was exciting and got me pumped for my shot at the marathon next month.

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Lauren KILLED her race @breathedeeplyandsmile Congrats again girl!

Pretty sure all the positivity on social media had given me a boost, either way this week was full of so many goodies I can hardly contain myself! Starting with some non-running related things: I won Mario Party! I haven’t won in a while and was super proud. #N64

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If you hadn’t noticed I got my hair fixed and I’m blond again and I love it. My stylist fixed it at no cost and was super cool about the whole situation.

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Now to the running stuff! I finished out the week with a mileage PR of 60.9 miles and raced a 10K earning a new PR of 43:40 (recap coming later this week). The weather finally cooled down a bit, which meant LE got her long walks and I’ve been running much happier without all the humidity.

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Tuesday started with Crossfit at 6:00am and then a 3 x 2 mile workout in the afternoon. I felt strong and the paces felt good. The first speed work session of the week is always mentally tough, but once it’s completed I feel like I can take on the rest of the week with no problem.

But this week was different, the workout I was most concerned with was Thursday’s 9 mile tempo at marathon pace. Most of these workouts have been done on a treadmill because Philadelphia is flat and I live in hills. It’s important I get time on my feet where there isn’t much of a grade change and can get my quads used to the repetitive, flat running. Now, I don’t want to do all tempos on a treadmill because it is different running on a treadmill and having a little help with leg turnover and being able to set a pace and stick to it. Thursday I wanted to take the tempo outside.

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Thursday was a big test. Try to maintain a 7:55/pace on hilly terrain (again after morning Crossfit). Good news – I did it. 2 mile warm up + 9m tempo @ 7:30/pace. Bad news is that 7:30 is too fast. Slowing down on these workouts will be key to pacing myself early in the marathon to avoid the dreaded wall. But tempo’ing on hills is all about effort so i might be ok? It’s hard to tell. Now i’m rambling since I’m questioning the workout! haha.

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hilly tempo splits

Friday and Saturday were both easy, long runs. Friday I logged 10 miles at a 9:05/pace and Saturday was 16 at an 8:52/pace.

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Saturday I had a small hiccup and almost quit 6 miles in because my knee felt a little off. I ran back home for a 5 minutes break, used the foam roller on my quad and did a quick stretch. Pain was gone immediately and I left feeling good about the knee being a freak thing (although I will keep an eye on it). Also noted: the Brooks Launch 3’s feel great and will possibly be the race day shoe.

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water fountains still on: another good thing! (Launch 3s on!)

I got a few fun running photos up on Instagram. I get asked often how I take them – usually i just put a self-timer on and run in front of the camera a few times. That’s it. Not much to it, I don’t drag Cameron along or have any special photographer with me, although one day I should get some professional pictures done!

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The most notable difference this week is finally believing in myself. Mentally i’m tough, but getting work done and believing you can do something are different. I can hit workouts yet still disbelieve I can do a marathon at goal pace. I can mind-karate my way through the toughest Crossfit workout or tempo workout, but somehow at the end of the day still think i’m not a good enough runner and that horrible marathon will get the best of me. This week was different because I’m starting to believe that not only can I run a solid marathon, but I have so much more in me that I might surprise myself on race day and in the future.

The 10k from Sunday was a prime example. I set out at a pace that seemed so far out of reach, yet by the 2nd mile I believed I could keep that pace and told myself to go for it and it worked out.

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Heading into these last few weeks of marathon training i’m sure will bring up many more thoughts. Hang in here with me, we’re almost toeing the start line.

Last Week

Monday: 5.3m easy 10:00/pace

Tuesday: Crossfit, 10m interval ( 3 x 2m @ 7:30/pace)

Wednesday: Rest

Thursday: Crossfit, 11.7m tempo ( 2m warm up, 9m @7:30/pace)

Friday: 10.2m easy 9:05/pace

Saturday: 16.1m easy 8:52/pace

Sunday: 10K race (1.2m warm up, 6.4m race)

Total Miles: 60.9

Random thoughts you get during training?

Do you run outside, treadmill or mix it up?