6 Comments

Richmond Marathon, the 3rd and Last Attempt.

This was it. The final marathon of 2018 I trained to race and finally see the red digital number I had worked so hard for, appear as my foot crossed the blue and red timing mat…

Richmond Marathon took place on November 10th, 2018 and I was as ready as I could have been although I was beginning to grow tired of racing marathons. I’ve never been one to “race” more than 1-2 half marathons per year, so racing 3 marathons was a lot and after all is done, probably too much mentally and emotionally to handle.

f6484498-3035-4fad-8267-9cf52227c806

When i pick out a race and start miles of training, I truly throw myself eyeballs deep into it. It will take a lot to skip a scheduled run. I will wake up before the sun or go out in the pitch dark evenings of the icy, winter to get the training it in. Nothing will hold me back, nothing will conquer me. But with each race after Boston, I found myself kinda falling out of love with racing, especially the marathon distance.

0028

Pre-Race!

Richmond training was different. The miles were there, the speed was there, but my heart wasn’t. I was supposed to run a 3:15 marathon at Richmond because it’s what I trained for. On paper my training looked excellent, but I was struggling between the ears.

ef797e2d-34ef-4354-8eaa-5a17bcaec717

On the morning of Richmond, I was happy and content. Stephen was running the 8k that morning which started about 30 minutes prior to the marathon, which kept my mind busy and off my race. I got to send him off and watch his start. Then I got myself ready and dropped my bag (as well as allllll the extra layers) at the bag trucks. It was supposed to be 45 and sunny. I was excited to be running in shorts, in a new city, running my 7th marathon.

00300033

0010

37:32 (7:33/pace) after flying in from FL the night before!

The start of the race was nothing new, just familiar and meditative. Getting the crowd energized, the National Anthem, last minute stretching, eating, sipping, lace tying, watch beeping, then the start. Hearing thousands of shoes pelting the ground, people cheering in stereo along the barriers, we ran together forging a bond, ready to complete a 26.2 adventure through Richmond.

0032-1

It was beautiful. The sun peeked out, the weather was perfect, my legs felt alright. Not perfect, but alright. First miles don’t dictate the outcome of a race, usually the first miles are big, fat liars.

Somewhere around mile 5 someone who looked like Bart Yasso gave me a motivational “you’re looking great!” I found myself flowing in and out of race pace, 7:30s good, 6:55s slow down! The plan was to stick around 7:20/pace and speed up after the halfway mark.

0033-1

After 13 miles, I couldn’t find the push to go any faster. I was still on pace for a PR (anything faster than 7:40/p) and decided not to push, but to feel out a few more miles and adjust. I’m thankful I did because the park had tree coverage and I didn’t realize how windy it was. There were 14 mph headwinds for the remainder of that marathon. And it just crushed me and my already worn down spirit.

0040

I hate admitting that. The wind really deflated me. I always try and push as hard as I can when the going gets tough, but I saw pace slow and I kept getting side stitches from swallowing too much air from the wind flow and breathing hard. I had myself a little pity party, pretty sure I walked a few times, but I made sure to finish the marathon strong. I wasn’t getting my time goal, I wasn’t setting a personal record that day, but my god, i’m running in shorts and a tshirt and the love of my life is waiting for me at the finish. Life is good.

0007

I barreled down that final half mile (mostly because it was a downhill finish) crossed the line, felt a giant relief come over me and I walked on. Bart Yasso again my angel for the day, high-fived me and said, “GREAT BQ! CONGRATS!”  3:24:41 Oh man… Did I qualify for Boston, under the new time constraints? That was pretty cool. I kinda forgot about BQ’ing since the wind wouldn’t shut up. I use to dream about what it would be like to qualify for Boston, and now i’m doing it on a bad day. I need to stop taking that for granted.

0018

Screen Shot 2019-02-28 at 8.02.33 PM

0027

Finally I made it to where Stephen was. I don’t remember exactly what I said verbatim, but it was along the lines of, “I’m done with the marathon.” As soon as those words left my throat, I felt that heavy heart I was carrying for so many months disappear. I cried and laid into Stephen’s underarm while we walked toward the beer tents. Then he asked what most people ask as soon as you cross a finish line, “so what’s next?” And I raised my right hand with 5 fingers and the left with an “O” shape. He laughed, seemed excited and said “OK.”

Screen Shot 2019-02-28 at 8.02.49 PM

50 miles it is.

Screenshot_20190301-061941_2

We’re both signed up for this years JFK50! A new distance for both of us!

Then we hit a few local breweries up to refuel before heading home. This race, city and atmosphere was really great. I don’t know if i’d run the course again, mostly because there are SO many other places and races to run, but never say never!

46086810_10102388076252993_7742289939634585600_n-1

Ever get burnt out on a single distance or activity?

What is your favorite distance? 


4 Comments

The Best Snow Weekend Ever

Saturday started out with good company on a 12 mile run.

(This is how Laura and I start each of our runs, creating an album cover for our next rap album)

50080991_10104223223253791_5235287373994000384_n

Later that evening Maryland finally understood it’s January and instead of the rain we’ve been used to, we got a ton of fluffy, powdery snow. So Steve, Clint and I bundled up and wandered around the extremely silent neighborhood.

mvimg_20190112_210018The sky was SO bright from the snow!

img_20190112_210302Once we got back home we lit a fire and enjoyed staying warm while the snow kept falling. (picture below is from a week ago, not Saturday- but it’s a cool picture!)

img_20190106_131928-effects-1

Sunday morning Steve and I woke up way too early because we were so excited about playing in the snow again. After breakfast and piling the winter clothes back on, we walked to Clint’s, pounded on his door and said “COME PLAY!” (Yes we are all 30+ years old) We threw snowballs, lit another campfire and tossed Steve in a tree to get a loose branch down…

img_20190113_111959jpeg-imagimg_7723

Then we wanted to hike near the river again.

img_20190113_142339img_20190113_162031mvimg_20190113_161956img_20190113_161920

This was amazing. The temperature was perfect and we got to do some urban exploring.

img_20190113_154559img_20190113_155716img_20190113_155431

img_20190113_155115

Steve’s album cover:

img_20190113_155247img_20190113_154748

img_20190113_160136img_20190113_160325img_20190113_160446img_20190113_160559

img_20190113_162757

We made a beef stew and white chicken chili, watched movies and played Nintendo. Pretty sure this was one of the best weekends i’ve ever had. ❤

 


7 Comments

I Can Finally Call Myself a Trail Runner #RagnarTrailRVA Recap

Monday: 7m interval (12 x 200s average pace 5:30)
Tuesday: Crossfit, 8.5m easy 7:47/pace
Wednesday: 6m easy 8:47/pace

If you don’t know what a Ragnar is, take a look at my blog or head over to their website and check it out. Basically it’s a 24ish hour relay running race. The one and only Ragnar Relay i completed was a point to point course starting in Cumberland, MD and finishing in DC last September. The Ragnar Trail events are different because you camp in one location and teammates go out one at a time and cover the same trail loops.

Screen Shot 2017-05-10 at 6.26.38 AM

runragnar.com

Our Trail Ragnar was at Pocahontas State Park in Richmond, VA. The first of my three legs started at 10:00pm Friday night. For someone who isn’t an avid trail runner, who never runs at night, I was both nervous and excited. I had to survive the first leg to make it through the weekend. Don’t fall and break a bone or get bruised up or roll an ankle. With that in the back of my mind we set up our campsite and got a chance to look around at the merch tents, food trucks, samples of GU and sunscreen. It was so much fun (if you’re a runner!)

18194659_10103453980212945_3337759942895821384_n

Team #85 Pace and Love (4 of these folks did Ragnar DC with me last Sept) Jeremy, Austin, Tommy, Reggie, Steve, me and Stacey

File_000 (565)

The trail Ragnar series is cool because you can relax, rest and use a bathroom at the campsite. During the point-to-point course there’s a lot of waiting around, port-o-potties, smelly vans and no sleep happening. The camping added a very fun and relaxing element to the race.

18157075_10103446344290395_946309224893638321_n

photo cred: Stacey Hooker, one of our teammates

Do you guys see the signs for S’mores and coffee? We definitely ate smores, but I brought my own cold brew coffee. Take that as a professional tip the next time you camp: if the weather is 90+ humidity, bring cold brew in the cooler.

Time flew, and our first runner took off around 3:30pm Friday. I had so much down time and was antsy, but with walking around, a power nap and eating dinner, the sun went down and I headed to the finish line to wait at the exchange tent.

18157919_10103446344445085_8529479665980070694_n

Finish chute & exchange tent in daylight (photo: Stacey H.)

File_000 (568)

camp at night

File_000 (567)

Reggie & Austin

When it was finally time to start, I kept repeating to myself to take my time, don’t do anything stupid on the first leg and to run with quick feet. I forgot how running at night heightens the senses. I felt lit up for those 5ish miles. There was so much to pay attention to on trails, let alone in the dark with only a headlamp giving way to several feet in front of you. Rocks, roots, ups, downs, wooden bridges, twisting and turning paths, trying not to miss the appropriate colored trail signage, it all was happening at once and it was entirely exhilarating. I felt alive, I felt renewed, I felt like the only thing that mattered was the run I was in, the next place my foot was landing and the breath I was taking.

You can’t put a price on that. That kind of running is everything.

18198596_788935507931806_5101971619358996806_n

tiki torches lit up the chute (photo: Stacey H.)

After my leg I stretched out in the REI area, they had foam rollers and rolling sticks for runners to use. Then i went back to camp to rehydrate, eat, sleep and get ready to do it all over again.

File_000 (566)

“Runner” capris – 73 Threads! 

18194206_10154573847597253_8453833220519475549_n

Our captain: Stacey @runtobefree10

18157514_10103446350727495_6886094929560547151_n

Stacey & I are on Team Nuun, so you know we #stayhydrated right.

Saturday kinda flew by. I ran my 2nd leg around 6am and my 3rd at 2pm. I was happy with my trail running. I kept a 9:30/pace on all legs despite difficulty level, which made me happy the effort was there for the consecutive runs.

I had a funny moment happen on the 2nd leg when I was passing another female runner and saying “on your left” I caught a glimpse of her face and this happened:

Me: I know you but I don’t know your name, what’s your instagram handle?
Her: Gratitude and Grit! (@gratitude_grit)
Me: Yes! I follow you, i knew you looked familiar, i’m @Shesgoingforspeed !
G&G: Oh yeah!! I follow you too! Have a great run!
*Still don’t know real names haha

Screen Shot 2017-05-11 at 7.12.08 AM

@gratitude_grit

Did i mention this was a hot hot hot race? Even though I ran at night, it was so hot and humid i poured buckets of sweat. Like I said, Nuun came in handy. The 3rd leg was about surviving the heat, I walked uphill as I needed but finished strong to handoff to our last runner, Steve. Once I was done, I rejoined our people and waited for him to finish so we could get medals.

18221621_10103446351036875_8358785297865305062_n

Mike, Austin, Reggie, Stacey, Stacey (yes we had 2) and Jeremy

18221963_10103455802675715_5047433772625792191_n

Team Pace & Love finish photo

18156912_10103446351116715_5515084828862044899_n

18157688_10103446451725095_1082932939707342145_n

The amazing medal multi-tool!

18221559_10103455802680705_586935226346978217_n

And last but not least, I jumped in a car and headed to St. Mary’s, MD to run a half the next morning. Like I said, this weekend was about endurance survival, not a PR. And to salute that idea I had to wear this shirt all morning:

File_000 (554)

If I thought the shady, breezy trails were hot and humid, I didn’t know what was coming on the black asphalt with the sun beating down on me. Another hot run done and lots of weekend miles. Not much to say about the historic St. Mary’s 1/2 other than I’m happy my calves warmed up (at mile 8) and i’m glad my head is in the right place for distance training. One foot in front of the other was the challenge for this 2+ hour run. You read that right. 2:10:53 was how long my beaten up legs took to cross the finish line. But I did it, i’m proud of doing 28.6 miles in 36 hours (especially the trail miles) and ready to start picking more races to …well… race! Screen Shot 2017-05-11 at 7.51.54 AM

Did I mention I’m doing the DC Ragnar again this September? hehehehe. I love it!

Last Week

Monday: Rest
Tuesday: legs- front squats 3 x 5 @ 135#, 4m run 9:50/pace
Wednesday: 6m easy 9:45/pace
Thursday: 1 hour Corepower Yoga, 5m run 8:22/pace, Crossfit
Friday: 7m easy 8:50/pace
Saturday: 1 hour upper body (push presses + SA DB Snatches + weighted planks + TRX)
Sunday: Rest

Total Miles: 22 

Do you ever double up races in the same weekend?

Who has a fall half or full marathon on the horizon? Help me pick one!


15 Comments

I’m Doing Everything Wrong This Time. #ThePeakWeek

How am i already at another peak week?? Seems like yesterday this was Philly’s marathon peak last November. I can full heartedly say as much as i love running, i did not care for this training cycle. I’m gonna be honest, this was one big experiment after another. From counting calories/macros, adding and removing foods, trying to find balance with strength training and napping whenever I had the chance… Every aspect was challenging and it started off on the wrong foot for me.

Hansons Marathon Method & Half Marathon Method training plans are 18 weeks long. Both of them. I assumed for some reason the half training plan would be either 12 or 16 weeks. And after my happy-go-lucky base building in December, I dove into training early January and realized I was already several weeks behind! I started at the week I was already supposed to be at (week 9), thinking i was ready mentally and physically to jump in and handle it. For the record I kinda was, but it was mentally tough to skip weeks. I don’t recommend it.

file_000-497

From Saturday’s 11 miler!

I should have started from the beginning of the plan and adjusted for an earlier taper, not the other way around by playing catch up. It was physically tough hitting 50 mile weeks. Again, i assumed volume would be less in the Hansons half. Turns out the half plan is extremely similar to the full. Paces are where it differs and for a half marathon and long term goal of breaking 1:30, the pacing is tough on top of the weekly volume.

file_000-493

That all being said. This is the hardest i’ve trained for a half, but my heart isn’t fully into it with the passion I felt during the Philadelphia training. I think it’s because i’m having so much more fun with the weightlifting and Crossfit right now. I’m a newbie at Olympic weightlifting so I’m gaining strength quickly and get to see PR’s almost every week. It’s so fun, challenging and rejuvenating.

The half marathon has been my favorite distance, but also a tough distance for me. I want the sub 1:30 badly, but I know it’s going to be work. It might be work for the fall when my mind can wrap itself around a hard half. I’m hoping that the Rock n’ Roll DC 1/2 will bring either a course PR (under 1:37:07) or an overall 1/2 PR (under 1:35:36). As long as the taper goes well I think i’m more than capable of these goals.

Now let’s talk about nutrition. I mentioned a few times that my energy had been zapped. For a quick moment i thought i was overtraining, but that wasn’t the case. I just wasn’t eating right.  I wasn’t taking in enough carbohydrates.

file_000-4

Sup Carbs? #missedyou

I think the 50 mile weeks caught up with the 2-4 days a week I was lifting and when I was hungry my face was in a jar of peanut butter. It was funny at first, like haha I can eat 2 jars (big jars) of PB a week because I’m a runner… yeah no. All the peanut butter was not helping me with performance. Yes, it was helping eliminate the calorie deficit and is delicious and should be it’s own food group, but all the fat was not helping replenish my glycogen levels so i can hit workout after workout hard.

*Sidenote: I always use My Fitness Pal to log food when something feels off, whether its energy, tight pants, breakouts, migraines, anything – log food for a couple weeks and look for patterns. My recent pattern was a PB overload.

Couple changes I made immediately were adding a mini whole wheat bagel to breakfast, 110 calories, 22g carbs.

file_000-495

1/2 regular bagel (similar macros), similar breakfast everyday

When i’m craving excess calories or reaching for the pb jar i’ve been making protein shakes and adding a little pb to the shake. And on days i’m doing more than an easy run (like two-a-days where I Crossfit in the morning and run in the afternoons) I make sure to eat carbs like potatoes or rice the night before and I either have a Picky Bar or Rx Bar about an hour before my second workout (22-28g carbs).

file_000-498

 

I’ve been eating a low carb/high fat/high protein diet for the last year and a half and it’s been working just fine, until i started seriously lifting heavy and running volume on top of it. It’s just not a feasible diet anymore. I’m trying out a pseudo-carb cycling plan where I have 3-4 higher carb days (specifically for two-a-days) and a couple lower carb/higher protein + fat days when I’m not doubling workouts or long running.

file_000-491

higher carb- cup of rice, veggies, chicken, peanut sauce 😉

I think the key here is to plan for nutrition changes when starting a new training cycle. I’ve made this mistake over and over, forgetting to increase overall calories as my mileage increases or even changing up the type of calories i’m eating. Again, I’m going to do a better job at logging food and hopefully i can train smarter not harder. Also-i’m not a nutritionist or a dietitian. I’m just changing some stuff up based on what myself and a few dudes discussed in the gym. If you have questions or comments feel free to ask away, but i’m not an expert in this area!

file_000-496

higher carb dinner

file_000-494

lower carb dinner. 

Just these few changes over the last two weeks have made a huge difference in my energy levels and i’m finally feeling some speed in the running workouts. Now I gotta grab some carbs for my run later 😉

Last Week

Monday: 9.5m interval ( 3 x 2m @ 6:44/pace)

Tuesday: 5m easy 9:14/pace

Wednesday: 3m easy 9:00/pace, 5 x 5 front squats @ 115#, 2m cooldown 9:30/pace 

Thursday: Crossfit, 10m tempo (7m @ 7:03/pace)

Friday: Rest

Saturday: Crossfit, 11m long 8:03/pace

Sunday: 8m easy 9:23/pace

Total Miles: 48.5

How do you increase overall calories during training?

Do you count macros or try to eat a certain high fat/protein/or carb diet?

 


7 Comments

2016, 2017, 20:09, One of these things is not like the other ;)

2016 was a big fitness year. I saw huge improvements week to week, month to month, race to race. Pr’d the half, full, 10k and a few past goals of mine were finally checked off a list (beer mile, Ragnar, Spartan) and i’m realizing I have no limits as long as I continue to train between the ears.

file_000-449

from saturday’s 10 miler

I don’t have resolutions or goals for 2017. I peeked back at my old resolutions and a lot of them are time goals for certain distances, trying different types of races (like obstacle course racing & Ragnars) and to be happy. I’m still conquering those times and distances while constantly trying to become a better, more well-rounded athlete while balancing home and work life, and challenging myself in ways I didn’t think possible. As long as I’m growing as a person and reaching for the next thing, I’m happy.

Those are my constant, daily resolutions. Each morning when the alarm goes off I make choices based on the person I want to be and the things I want to accomplish. If i’m running, lifting, coffee-ing and smiling, life is going to be beautiful.

file_000-445

I kicked off 2017 on New Year’s Day at a local 5k event. No parties for me, just a pan of brownies, a beer (apparently i was carbo-loading for 3.1 miles) and an early bedtime so I could run hard the next morning and figure out reasonable training paces for the next half marathon. (March 11th, DC Rock n’ Roll 1/2)

I caught up with fellow Nuun Ambassadors Colleen & Jim!

file_000-448

Recapping a 5K is so strange. It goes by too fast to remember, and hurts so good you kinda don’t mind forgetting. I’ll say this, I ran to hurt. I wanted to see where my fitness was and get some realistic paces I could use for my next training cycle. This was the first hard effort since the marathon in November. And for a first hard effort, I’m happy.

New Year's Day 5K 2017 - Photo by Dan Reichmann, MCRRC

Jim’s pushing the stroller

I’ve never quite mastered how to pace a 5K. I positive split my way to a PR somehow and I’ll take it. 20:09, 1st overall female. I gained 171 ft of elevation during these 3.1 miles. It wasn’t the easiest course, but it was a perfect day for a race.

New Year's Day 5K 2017 - Photo by Dan Reichmann, MCRRC

Next up is Leo’s Run 5k on February 5th, which is held on one of my favorite running paths in Silver Spring, MD. It’s for a great cause, so if you’re local, sign up and hang out! If you don’t want to run but still want to donate head over to http://www.leosrun.org/ and read how you can help!

screen-shot-2017-01-09-at-7-41-20-am

The following weekend on February 11th is another 5k for a cause! Cupid’s Undie Run.This is a 5k Silver Spring Crossfit does annually and raises money for Neurofibromatosis, a disorder that causes tumors to grow on nerve endings in the body. So our box will brave the cold, raise money and lower our pants. Should be a fun one! If you’d like to donate to my page click the picture below and if you want to run with me, sign up and we’ll have a very awkward first meet n’ greet! hah

screen-shot-2017-01-09-at-7-47-41-am

 

Week of 12/26-1/1 

Monday: Rest

Tuesday: Crossfit, 8.5m easy 7:44/pace

Wednesday: 10.1m easy 7:59/pace

Thursday: Crossfit

Friday: 5m easy 9:15/pace, 30min single leg work

Saturday: 12m easy 8:26/pace, 30min total body

Sunday: New Year’s Day 5k 20:09 6:28/pace (total miles 5.3 with warm up/cool down), 30min upper body

Total Miles: 40.9

_____________________________________________

Week of 1/2-1/8

Monday: 5m easy 9:55/pace

Tuesday: Crossfit, 8m interval (8 x 800s @ 6:20/pace)

Wednesday: 5.3 easy 8:30/pace, 1hr Deadlifts

Thursday: Rest

Friday: 7m tempo (5m @ 6:53/pace)

Saturday: Crossfit, 10m long 8:36/p

Sunday: 6.2m easy 9:08/p, 1hr squats/cleans

Total Miles: 41.5

What’s next on your race calendar?

Who ran in snow this weekend!?

 


15 Comments

What’s Next?

Alright, my racing season is over, but i’m sure you can tell by the training log and Insta pics that i’m obviously back running. I took a full 7 days off and couldn’t wait to start again. Which brings me to the next question, what’s next?

file_000-417

After a marathon or goal race it’s natural to look ahead and start planning out the next event(s). Sometimes all it takes is a beer or two on a raceless weekend and the credit card magically appears in a hand. –C’mon i’m not the only one here 😉

While I’m still not in a rush to start adding races to my calendar (I’ve been riding the high from Philadelphia), I am excited to start thinking of what types of races I want to do in 2017. I’m sure i’ll be doing multiple half marathons and a few fun 5ks.

file_000-418

when you’re not training for anything, you wear jeans more often

This year I did a Spartan Beast and a Ragnar Relay which were a brand new type of race for me. I liked the variety that obstacle courses and relay races offer to my training schedule and it gave me an opportunity to make friends and be social on the course, which doesn’t always happen when i’m trying to hit a time goal.

DSC_0391

These types of races have helped keep me from burning out during some tough training cycles so I plan on doing them again. I’m excited to figure out what to tackle next!

Last Week

Monday: 6m easy 8:30/pace

Tuesday: Crossfit, 5.5m easy 9:18/pace

Wednesday: 5.1m easy 8:55/pace

Thursday: 40min legs

Friday: 5.4 easy 8:22/pace, 30 min core

Saturday: Crossfit, 6.3m trail run 8:06/pace

Sunday: 11.3 long 8:18/pace

Total Miles: 39.6


25 Comments

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.

screen-shot-2016-11-30-at-3-55-39-pm

First beer post race

The week of the race was littered with ups and downs. The weather wasn’t looking favorable and I was afraid I was catching a 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.

file_000-407

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.

file_000-408

relaxing in the Sonesta hotel

I had pasta for dinner 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. The 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.

file_000-411

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.

screen-shot-2016-12-05-at-6-24-04-am

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.

screen-shot-2016-12-04-at-5-52-24-pm

screen-shot-2016-12-05-at-6-46-22-am

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.”

screen-shot-2016-12-04-at-5-54-31-pm

screen-shot-2016-12-05-at-6-57-31-am

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.”

screen-shot-2016-12-04-at-5-52-12-pm

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. I heard the crowds shouting and in my right ear the loud speaker said, “Cori Maley, Silver Spring!” I didn’t even realize where I was. In an instant I saw a time clock, a banner and my foot go over the first timing mat.

screen-shot-2016-12-04-at-5-51-37-pm

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 was so happy it hurt. My time was 3:20:59… 30 minutes faster than my last, and 15 minutes faster than the Boston Qualifying time I needed.

file_000-414

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?


10 Comments

Marathon Things – Part 2

screen-shot-2016-10-16-at-3-25-14-pm

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.

screen-shot-2016-10-16-at-3-32-35-pm

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

file_000-346

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.

file_000-350

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.

file_000-349

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.

file_000-357

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.

file_000-351

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.

file_000-352

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.

file_000-353

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 have any special photographer with me, although one day I should get some professional pictures done!

file_000-355

file_000-347

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.

file_000-348

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?


7 Comments

I’m a Crossfitter

You know how you know a person does Crossfit? Don’t worry they’ll tell you. Do you know how you know if someone’s completed a marathon? Don’t worry they’ll tell you. That joke is old and dumb. People who are passionate about their hobbies and sports will of course tell you! I love talking about my ever evolving fitness!

1338923339075_2313776

My love for Crossfit started years ago when I saw the Crossfit Games on tv. It was a strange competition with people working out in the weirdest, hardest ways you could imagine, but i was sucked in. These girls and guys are the epitome of FIT. And not in the strange, posed, spray-tanned, starved for weeks to make the veins pop, body builder way. They are active, healthy and moving fast. Simply put, they are athletes.

I had a small taste of Crossfit when I used the Crossfit Endurance training plan to work toward a fast 5k. I noticed the strength portion of the book was simple, effective yet tough. It reminded me of how I train clients: varied functional movements at high intensity levels. Crossfit also introduced the rower to me, which was especially important because of a calf strain that had me away from running a couple years ago.

This past spring I finished the Spartan Beast Obstacle Course Race. It was incredible and showed me what the Reebok Crossfit community is about: having a body that can DO things and helping those around you ACCOMPLISH hard things. I finished that race feeling like I could do anything. It proved I wasn’t just a runner and my body was so much stronger than I gave it credit for.

572ee4c62612e55a2909ccce-o

I’ve had great experiences leading up to actually joining a box (what they call their gyms). It just took a while for me to join because i’m a trainer at Gold’s Gym–it felt a little dirty, like i was cheating on my home gym. But I craved my own, separate place to workout. A gym that no one stops me mid-workout to ask for advice or chat about fitness. In the same way i’ve had a running coach in the past, i needed someone else to program strength workouts. I wanted to take the stress off myself and enjoy being a place where i can concentrate on working out and where I’m treated as an athlete, not a personal trainer.

file_000-340

Crossfit Silver Spring

file_000-345

They had me at Beer Mile PR’s

I couldn’t officially start coming to the box for a WOD (workout of the day) until I completed a mandatory Crossfit Elements course (8 classes) at the CF Silver Spring box. Elements teaches the fundamentals and movement patterns of the sport and puts a daily WOD to the test at the end of each hour lesson. I was more than impressed with the level of professionalism and safety in this box.

elements-kb-dls

cfsilverspring.com

So far, I’m in love it. I’m obsessed with it and I can see why people tend to think it’s cult-like. It’s electric and motivating and FUN. As a trainer, i’m learning a lot. As an athlete I’m gaining a lot.

screen-shot-2016-08-31-at-2-58-40-pm

cfsilverspring.com

The biggest misconception i hear about Crossfit is that it’s dangerous. Well let’s put it this way, any sport or intense training program has risks for injury. You need good coaches or trainers (like me!) and you need to use common sense. Also let’s talk about how often I’ve been injured running vs. strength training at intense levels.

Running: shin splints, runner’s knee, piriformis and hip flexor issues, IT band syndrome, bone bruises, calf strain…and these are just the ones I’ve had.

Strength/Crossfit: skinned knee, couple of bruises, maybe i’ll pinch my finger with a weight once in a blue moon. Now you tell me what is more dangerous. I’d put my money on running any day of the week as being more dangerous.

file_000-341

My coaches Marcos & Katie!

The biggest changes I’ve noticed over the last two months are increased shoulder mobility + strength, glute activation and lat activation. The coaches take a lot of time each class to lead warm ups and mobilize our bodies using foam rollers, massage tools and various dynamic exercises to prep the body for the hard work ahead.

I went into Crossfit nervous because I’ve had issues with my right shoulder since I was 13. (My chiro even told me to stop doing overhead pressing exercises.) Six weeks later I have ZERO shoulder pain and i’m lifting weight over my head. My glutes have been sore and worked every class and i’ve PR’d my deadlift by 30lbs easily. Remember runners – strong booty means a strong runner, especially on the hills. And a strong body equals a powerful runner.

screen-shot-2016-10-10-at-7-58-20-am

I was worried I wouldn’t be able to train for a marathon comfortably with these tough workouts, but hey, it’s not interfering, it’s helping make me a well-rounded athlete. I haven’t had any issues juggling the running and Crossfit schedule. If anything i’ve felt stronger with each run because my strength training is on point.

What it comes down to, is I found a place and people I can put real effort and energy into to see results. When I’m working out I have people supporting me, shouting, “Go CORI!” I have coaches fixing my form and giving me expert tips to make me a better athlete. It feels fantastic being surrounded by people who want you to succeed, to be stronger, faster and better than ever. I hope everyone out there has a place like this, a gym or a trainer or coaches that can help push you safely to the next level to reach your goals or get you out of your comfort zone.

Last Saturday was the first time I felt the complete and utter exhaustion that comes from giving your all in a workout. The workout that makes you lay down on the floor afterward and create a sweat angel. The elusive Crossfit sweat angel. I achieved it and I want it again and again and again. Even if it means running 10 miles before class…

file_000-344

If you have any questions about Crossfit please – ask away. I’m by no means an expert, but i’m all about new experiences to make you a better runner, weightlifter or get-in-shaper. This has quickly become my home away from home, my home away from the marathon course and the home that supports and motivates me all week long.

file_000-342

Last Week

Monday: 6m easy 8:20/pace

Tuesday: 10.5m intervals (4 x 1.5m @ 7:03/pace)

Wednesday: 6m easy 8:29/pace, 20min shoulders/lats

Thursday: Crossfit

Friday: 12m MGP tempo (9 @ 7:50/pace)

Saturday: 10m easy 8:50/pace, Crossfit

Sunday: 9.9m easy 9:17/pace

Total Miles: 54.4

What’s your favorite type of workout besides running?

Have you ever had a coach or personal trainer? 


4 Comments

DE Beach Trip + Parks Half Marathon Recap!

 

Monday: 7m easy 9:50/pace

Tuesday: 8m interval (3 x 1m repeats 6:40, 6:37, 6:35), Crossfit

I broke my phone a week back and a lot has had me on the go, so i’m a little behind in uploading pictures and sitting down to blog. Forgive me? Good, cause a lot happened. Two weekends ago I drove out to Rehoboth Beach, Delaware for a friend’s bachelorette party. It was a super low key, relaxing girls night. Just the way I like it.

img_0313

Seriously such a pleasant quick trip. Sarah got married on September 18th and I was so happy to spend time with her family!

img_0315

Sarah & Kristin

The following day the beach was beautiful. The weather was perfect, the water was green and blue and we spotted dolphins on our walk down the sand.

img_0322img_0331

As much as I wanted to stay at the beach all afternoon, being a runner called for an early trek back home to pick up my bib for the Parks Half Marathon race the next day. I ran it last year and it’s one of my favorites. As long as I live here I will run this race. It is so fun, so coordinated and the swag is killer with a Brooks long sleeved shirt and a finisher’s blanket!

img_0162

The race start is 15 minutes from my house making the morning of the race super easy. I ate my normal meal: pb & banana, coffee, water + Nuun, and a Honey Stinger Waffle during the drive to the start. I actually had time to use the port-o-potty twice and got a quick warm up in. Compared to the last several races, this was a big deal!

The weather was warm and humid (73 degrees & 75% humidity)- if you’ve been following any blogs from the DC/Baltimore area the summer humidity has not let up! It feels like we’re living in Florida. It’s getting annoying.  Annnyyyway… my goal for this race was to run 7:20/pace however, with the warm weather, I naturally fell into a 7:30-7:40/pace instead (about 20 seconds off my goal marathon pace) which felt generally easy.

2016-phm-high5hill-375

I love running the Parks Half because it runs along several trails I’m on often. It’s familiar, i know every crack and divot, every turn and hill, so i knew where to push and where to slow down. I had a huge mental advantage with this race.

The physical advantage had to do with the marathon training plan I’m on. Hansons is not joking when they talk about cumulative fatigue and how you will learn to run on tired legs. Training for an ultra and then heading straight into this program, I can’t remember what it feels like to run on fresh, rested legs. It sounds bad, but I love it. I love knowing I can run through fatigue and run well at that. I keep envisioning the last 10 miles of the marathon and I know this is what will make the difference when the general fatigue sets in.

dsc_0424

This race was so much fun and worked like a long tempo which i was more than happy with. I crossed the uphill finish with a time of 1:40:22, grabbed a coffee from Panera and made my way back home.

2016 Parks Half Marathon - Photo by Dan Reichmann, MCRRC

2016 Parks Half Marathon – Photo by Dan Reichmann, MCRRC

I took my bib number 2612 as a sign that i’ll have a good marathon in Philly since it looks like 26.2 🙂

Last Week

Monday: 6m easy 10:00/pace

Tuesday: 9m intervals (6 x 800s), Crossfit (also did 3 x 800s)

Wednesday: 7.8m easy 9:40/p

Thursday: Crossfit

Friday: 5m 7:30/pace Ragnar Relay

Saturday: 9.1m 8:15/p Ragnar, 7m 12:00/p Ragnar

Sunday: Rest

Total Miles: 43.9

Do you have a favorite local race?

What’s the best race swag you’ve received?