ultra training |

08/16/2016
by She's Going the Distance 11 Comments

Into the Furnace!

Monday: 6m easy 10:30/pace, Crossfit

Tuesday: 8.1m interval (5 x 1000s @6:40/p)

Did you guys get the memo that the DC area was super hot this past weekend? Like 104 and extremely high humidity with lots of heat advisories? It was stupid hot out. But I did it, I finished the 50k with a smile and a great friend.

I started at 6am, not in an attempt to beat the heat (that wasn’t possible), it was 80 and humid before the sun was up. I turned on Beautiful Stories from Anonymous People podcast and took off for what I knew would be a very long, very difficult, hot, humid run.

The first 10 miles flew by, I kept as close to a 9:45-10:00/pace as possible. I was eating Honey Stinger gels every hour and drinking plenty of water. I figured the best defense I had in this weather would be to front load as many calories as possible so later when I didn’t feel like eating in the heat, I wouldn’t bonk. For the most part, this worked.

Around mile 14.5 I met friends on the Capital Crescent Trail and took an 8 minute break. They had the station stacked! Coconut water, a Honey Stinger Waffle and orange slices. I ate as much as I could and took off again with the coconut water and a fresh bottle of water in hand. I was so surprised by how many people were out biking, walking and running that morning. It was seriously disgusting out. I had to chew the air and paddle with my arms to move forward.

My next meet up was with Deena. This is where I started having trouble. Checking in with myself, like I often do in distance runs – body felt excellent, brain was alert, I was super fueled, but of course in humidity like this, I was having trouble. Mile 20-24 was rough. I couldn’t take a deep breath. I could only inhale short, shallow breaths. I don’t have asthma, but I can imagine this feels similar like breathing through a straw. The humidity simply wouldn’t allow normal airflow to my lungs. Which made me anxious, angry and upset. My body was more than ready to run, but the humidity stopped me over and over again. I was walking more than running trying to make ground to get to Deena. I was over 45 minutes behind my scheduled meet up.

After the longest walk/run segment of this race, I made it to her. I trudged over to a wooden railing, sat down and felt my face get hot and my eyes tear up. I couldn’t control it. I was upset I was so behind schedule, I was frustrated the run was going to take longer than I wanted, I felt bad I made her wait so long, I still couldn’t take a deep breath (which after all the slowing down was very disheartening.)

Deena gave me everything I needed, a pep talk and a Coca-Cola. Then we started our 4 mile segment. The caffeine and sugar helped a ton, and I needed the company during those last miles. Walk/running and catching up on life made the few miles go by faster than the previous ones.

Finally done!

It was a long race, i felt good through 21 miles and if it wasn’t 100 degrees and could breathe normally, i feel like i would have completed the 31 miles feeling strong. At the end of the day, it wasn’t about me or a time goal. It was about the money being donated to the National MS Society ($1250 total!) and running the 31 miles to signify my 31st birthday.

Once Deena and I showered we headed to lunch at Full On. I had a glass of deserved sangria and a crab cake sandwich.

Then I napped. For like 2 hours. Next on the day’s agenda was a Nationals game. It was Star Wars Day at the park and the perfect way to end the day.

Sunday was spent sitting on the couch, rehydrating, dehydrating, Olympicizing, and movie watching…oh and eating tiramisu and macaroons.

Someone loves sugar as much as me…

Last Week

Monday: Crossfit

Tuesday: 8m interval (6 x 800s @ 6:35/pace)

Wednesday: Crossfit

Thursday: 9m tempo (6m @ 7:49/pace)

Friday: Rest

Saturday: 31m ultra

Sunday: Rest

Total Miles: 48

What’s your favorite birthday dessert?

08/08/2016
by She's Going the Distance 9 Comments

The 50K Course!

Ultra training is finally coming to an end! I’m happy because I know all these weekend miles have prepared me to run 31 miles for my 31st birthday next weekend. I’m sad because I just started feeling comfortable with these crazy double long runs, but with Hanson’s Marathon training plan I’ll still be doing back to back weekend runs. The volume will be scaled down though. I’m ready to run 31 miles and get right back to the marathon. My head is in the right place for the training and hopefully a fall PR.

I finished scoping out the course for next weekend and it is pretty cool. It kinda connects all the trails i’ve been running since I moved out here 4 years ago. I can’t believe i’ve been living out here for four years and that i never knew how all these trails connected.

I’ll start on Sligo Creek Trail which is an asphalt trail, then head into downtown Silver Spring which is a huge switch from the shaded trail.

Then I’ll cross the DC border and head onto another connector dirt trail. Hopefully the change of surface will benefit me during this later part of the race.

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pretty horse stables near the trail

I have one 5 mile out and back portion that will be on the Georgetown Branch Trail, again a dirt path. Once that out and back is done i’ll be on Rock Creek Trail heading north on my normal stomping ground ending at Lake Needwood.

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I’m trying to take one day at a time right now, but i can honestly say i’m getting really excited to see what I can do with the marathon in 15 more weeks. Sounds like a lot of time, but i know it will fly since i’ll be having so much fun.

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OK, now i have to give a GIANT thanks to all the people who donated to the National MS Society. I was able to raise $940.00!! And since I’m a runner i have to make sure i’m ending on an even number, i’m donating the final $60 so I can write a big fat check for a thousand dollars.

I can’t tell you guys enough how thoughtful and gracious you all are. This was exactly what I wanted for my birthday. We’re giving to a great cause and all of you helped make it possible. I will be doing a small giveaway containing a few of my favorite running essentials for those of you who donated. I will contact the winner at the end of the week. Keep passing along the good vibes! Remember it’s the small things in life that make it worth living.

Monday: 5.3m easy 9:50/pace

Tuesday: 8m interval (8 x 600s @ 6:22/pace), 20 min upper/core

Wednesday: Crossfit

Thursday: 8.5m marathon tempo (6m @ 7:49/pace)

Friday: Rest

Saturday: 15.5m long 9:30/pace, 5000m row

Sunday: 14m 9:53/pace

Total Miles: 51.3 (weekly mileage PR!)

Any tips for running a 50K?

Who’s marathon training?

06/27/2016
by She's Going the Distance 15 Comments

Ultra Training – This Is New.

Ultra marathons are any distance above 26.2 (marathon distance), but most runners consider an ultra starts at 50k or 31.07 miles. I’m no expert and i’m not running 31 miles for MS with any particular time goal. I just want to have a good time, not injure myself and finish. PS- Thank you so much to the many awesome people that have already donated! It makes me extremely thankful and proud to call you my friends.

First I did a little research about how to train for an ultra. Hint: it’s not the same as a marathon. Big change #1: You have to get used to running on tired legs. Hence the double weekend long run.

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I do a normal long run on Saturday and a shorter run Sunday. Eventually the goal is to have your weekend runs equal the distance of the ultra. I need to build up to two back-to-back 15 milers OR something like a 20 miler + a 10 miler. I was surprised at how I’ve been afraid of the 2nd run more than the first. The 4-5-6 miler has been terrifying after a 15+ long run, but each 2nd run has felt better and better. Maybe it’s a mental thing since I’m running a short distance?

Also, I like having an off day before and after long runs, so during the week i’m running Tuesday, Wednesday and Thursday, which gives me Friday and Monday off. Those three back to back running days again, help with more cumulative leg fatigue.

Second you have to strength train. Just because the mileage is creeping up (44 this week!) it’s no excuse not to strength train legs. It keeps the hips and glutes strong and i haven’t had any IT band issues since December. I contribute that to lifting heavy. I try my best to strength train 2-3x week, one heavier leg day, one lighter or body weight day. And i do arms/abs every time no matter what. You can’t swing your arms by your sides for hours running without a strong upper body.

Third, you need to fuel like a pro. Plan your routes around water fountains, take money or a debit card in case you need to grab food/drinks. Or do the opposite of what i’ve been procrastinating and buy a hydration pack already. And take more food than you think you’ll want. Last Saturday’s long run I finally was able to get down 3 gels (one more than usual) and it was the reason I had the energy to finish.

new Pro Compression socks! Love them

Last, take the recovery seriously. During the week I have ONE day off from working legs in either a run or strength session. Which means I have to spend extra time stretching, foam rolling, wearing compression gear, sleep & nutrition. I’m on top of having a protein smoothie immediately after a workout. <—this was a big change with a noticeable recovery time difference. I also walk a LOT. I stopped adding it to my weekly workouts log because I couldn’t get track of how often i’m out with LE. The additional walking miles are keeping my legs fresh and working the other muscles running doesn’t.

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typical evening meal. Burger with avocado & greens, brussel sprouts YUM!

One note I found very interesting about ultra training is not to forgo speed work altogether! You still want to keep the fast twitch muscle fibers firing. June was all about mileage building which i good about and July will be about tossing in some speed to prep for the August ultra. Someone asked me why I want to do this in August. It’s my birthday! And why not?? Plus i’m hoping all this heat and humidity training will translate to some fast times this fall once the ultra is over. 🙂

Last Week

Monday: 20min upper body

Tuesday: 7.5m easy 9:02/pace, 45min legs (backsquats 45-110lbs, bosu ball burpees, situps)

Wednesday: 8.1m tempo 7:53/pace

Thursday: 5m easy 9:45/pace

Friday: Rest

Saturday: 17.5m long 9:23/pace

Sunday: 6m easy 8:51/pace

Total Miles: 44.1

Who’s training for a fall race? When does your plan start?

How did your long run go last weekend?

06/13/2016
by She's Going the Distance 10 Comments

When I Turn 31…

When I turn 31 this August, I’m gonna run 31.07 miles. A 50K, an Ultra Marathon. And I want YOU to be a part of it.

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30 has been amazing! The day I turned the big Three OH, I jumped out of a plane! Since that day, I completed a Spartan Beast and bested my half marathon time.

All these hours of training (especially those spent running) have built a confidence in myself I haven’t seen since I was young. You know, when you’re told you can be anything, do anything and accomplish anything you set your mind to? The world is so large and the idea you can do ANYTHING is awe inspiring.

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Of course, we grow up and somewhere along the way you discover the word “can’t” and it’s used and abused too often.

I felt a small ounce of “i can do anything” the first time I did a full marathon at age 26. I had another moment of grandeur after I finished the Spartan race: stronger, healthier and happier than ever.

These moments are few and far between, but they’ve happened as an adult. When I have those feelings I grab them, hold on and memorize it. Because I can, and you can, do anything you set your mind to if you are passionate and want it bad enough.

For the last five months or so, i’ve been out on long runs finding myself wanting to run further and further. Almost every run I’d come back feeling like I could turn around and do the same distance again. Naturally the thought of ultra marathoning crossed my mind. And just as naturally, “i can’t.”

Then, out of what seemed like nowhere, I changed the phrase “I can’t” to “why not?” Instead of a definitive, negative phrase, I kept saying to myself “why not try an ultra?” There is so much hope, positivity, and a sort of comic side to the phrase, “why not?” Plus you actually have to come up with a good reason if you think you actually can’t.

So, I’m going to run a 50k on my birthday. Cause, why not?

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I want this to be a fun, memorable birthday and a successful first ultra. I’m doing it on my own though, no race, just for fun & a good time. Here’s where you, my fellow runners, readers, clients and family can help me celebrate. You can pick a few miles or certain segments and run with me (and bring me food)! Since i’m not trying to run a certain time I can slow down or speed up or walk with you. I will get the details together soon!

I also created a donation page, because i’m a grown adult and do not require birthday gifts. This year i’m asking you to donate a few dollars to the MS Society on behalf of my 50k quest. 100% of donations will go to the National MS Society.

If you’re from the DMV area and would like to run a part of the course with me send me an email at shesgoingforspeed@gmail.com so I can send information!

This is going to be a great birthday guys 🙂

Last Week

Monday: 9.5m easy 8:35/pace

Tuesday: 5m easy 9:40/pace, 25min yoga

Wednesday: 2000m row, 45min legs

Thursday: 6.6m easy 9:15/pace

Friday: Rest

Saturday: 15m long 8:58/pace

Sunday: 4.4m easy 9:44/pace

Total Miles: 40.5