Preparing for a Race

Maybe you’ve run a gazillion races.  Maybe you’re planning your first one.  For one of the guys I trained with, the marathon this past weekend was his very first race…ever!  He’d been running, but he’d never run even a 5K!  I was super impressed.  My first race was a 5K, and I was intimidated by that.  I can’t imagine facing a marathon as my very first race.  At any rate, whatever your plans are about running a race, I thought I’d give you my tips on being well prepared to run a race.

  1.  Hydrate well.  Whether the temperatures outside will be hot or cold, you’ll need to be well hydrated going into the race.  Start drinking more water in the days leading up to the race.  Waiting until the day before the race won’t give you enough time to get well hydrated.  All last week, I walked around with my insulated cup just sipping throughout the day.  My goal is to drink half my body weight in ounces of water every day.01f5193db89b2d537019dd25c5a3b845b0133adca02.  Charge up all your gadgets.  I like to charge up my Garmin and my bluetooth ear buds (review coming up soon on that) the day before the race so there’s no doubt they are fully charged.  Don’t forget to charge your phone, too!  I just plug mine in and let it charge overnight.0170af4dd8468733f6efcb2bc1d5d69947ddac1b2e3.  Check your playlist.  I have a marathon playlist that I created with hours of my favorite, upbeat songs.  I have everything from a little J Lo and Pitbull to Planetshakers!  Quite a combo, uh?  But I like to double check my playlist.  Sometimes songs fall off for some strange reason.  Technology.017105e3b3a97fa23f367ce27db4c7daefeaa6e32d4.  Remember to pick up your race packet.  Some smaller races may let you pick up your bib at the event, but bigger races like the marathon this past weekend do not have day of the event pick-up.  There was an expo before the marathon that runners needed to attend to pick up their race packet.  Know when and where you need to go to pick up your bib.  You may not be allowed to run without it!011aa18b7ff52e700743a15a2fd98ed7add181075d5.  Lay out everything you’ll need for the race, including clothes.  Don’t wait until race morning to get everything together.  Laying everything out a day ahead of time will assure you that you have all the nutrition that you need, that you know how you’re going to carry it, and that you have your favorite running gear clean and ready to go.  You don’t want to be scrambling on race morning to find what you need!  img_1323 6.  Don’t try anything new.  I don’t eat anything that I don’t usually eat in the days leading up to a race.  I want to stick with things that I know how my stomach reacts to.  In fact, I have a pre-race dinner that I almost always have:  pasta with marinara sauce and chicken.  Don’t wear new clothes or new shoes that haven’t been broken in.  That’s just asking for chafing and blisters.  Don’t do any new exercises.  This is NOT the week to be adventurous!013dd1a135249480aecd6fd3a765241c6c56bc64ae8.  Rest.  It still feels weird to me to cut down on running in the week leading up to a race.  It seems counterintuitive, right?  But resting allows your muscles to heal so that you’re strong and ready to go.  In every race that I’ve run following that week of rest, I’ve hit a PR.  Just sayin’…I do like to do extra stretching and rolling of tight muscles during the days leading up to a race, though.0106618296e064477363681d6f07bbf923661e254d9.  Have a routine for race morning.  I like to get up about 2 hours before I need to leave the house.  This gives me time to shower, eat breakfast and not have to run on a full stomach.  Just like I have a pre-race dinner, I have a race morning breakfast:  a banana and a rice cake with peanut butter and honey.  I also try to drink about 20 ounces of water when I wake up, finishing the last of it about an hour before the race starts.  That lets me go into the race well hydrated without having to visit the port-a-potty every mile.                                                                           10.  Check the weather.  Last but not least, look at the weather forecast before you head out the door to make sure you are dressed appropriately.  If there’s a chance of rain, I like to just go ahead and wear a hat.  Looking at highs and lows of temperatures over the span of your race will let you know how to dress.  I like to use the rule of dressing for temperatures 20 degrees warmer than actual temperatures.  That may mean dressing in layers so you can shed clothes as you warm up.  I will tie jackets around my waist as I no longer need them, or like for the marathon this past weekend, I bought a jacket at a thrift store for a few dollars and just added it to the pile of clothes along the race route when I no longer needed it.

Happy racing!

Talk to me:

What races have you done?  If you’ve never done one, would you want to?

How do you prepare for races?

 

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Thank You!

Some things are just better said in person, or, you know, in video.  Happy Thanksgiving!

Marathon #2: Route 66 Marathon Recap

3:30 a.m.  My eyes popped open.  Race day!  Nervous butterflies fluttered in my belly.  For some reason, I was feeling way more apprehensive about this marathon than I did with my first one back in April.  What ifs scrolled through my mind.  What if I bonk again?  What if my legs cramp up again?  What if the pain in my right leg hurts too much to run?  What if my nutrition plan is not right?  What if my pace is too fast?  What if I haven’t trained enough, or trained good enough?  What if I can’t run 26.2 miles?

4:45  Apparently, I’ve had all the sleep I’m going to get.  I decided to just get up, try to shake off the nerves, and go about my normal pre-race routine, starting with a shower.  There’s nothing like a shower to clear my head!  Then it was my usual pre-race breakfast of a banana and a rice cake with peanut butter and honey, followed by rolling that tight calf.  For good measure, I rolled my hamstrings, quads, and IT bands too.

6:30 a.m.  I left the house to meet my friends at the Fleet Feet store downtown.  There’s plenty of parking there, and it’s not far from the start line.  Plus, all the training groups are meeting there for one huge group picture.

7:15  My buddies and I head towards the start line.  It’s cold today!  I wore a lightweight jacket over a long-sleeved shirt and added a heavier jacket over that and 3 pairs of gloves.  You have no idea how cold my hands can get! My fingers looked like fat, little sausages!  As I warm up, that heavy jacket and the gloves will wind up beside the road.  I expect there will be a trail of clothes along the course today.

8:00  Our corral is full.  We’re just behind the 4:30 pacer.  The national anthem has been sung, and corral A is on the way.  The mass of people in corral B where I am surges forward and excitement takes over any lingering apprehension.  Confetti fills the air.  Here we go!  The race I’ve fought for through tough runs, speed intervals, and hill training for 19 weeks was finally starting!

8:07 (or somewhere around that time)  I hit start on my Garmin as we cross the start line and the first steps of 26.2 miles are behind me.  I’ve decided to run with a pace group this time.  In evaluating my last marathon, I suspect that being too aggressive on the first half may have led to such a miserable ending.  The pacer’s job is to get us to the finish line within a minute of our goal time of 4 hours 30 minutes, and I want that time so bad.  I know if I stick with him, he’ll get me there.  Besides, I had a great experience running with a pace group during the Tulsa Run.  The support and camaraderie for this much longer distance will be nice.

I got warm quickly and by mile one, I tossed my heavier jacket.  By mile four, just in time for my first energy gel and mustard packet, the last of the gloves sailed to the side lines.  My nutrition plan involves taking an energy gel and a packet of mustard every 4 miles.  Instead of drinking Gatorade offered on the course, I’ve opted to take electrolyte tablets every hour.  I think the sugar content in the sports drink contributed to my late race demise last time since I wound up feeling sick and unable to take nutrition to sustain the last push to the finish line.

Mile 13.  The halfway point.  I’m starting to struggle mentally already.  We’re only halfway there and my legs are already so tight.  I focus on keeping pace with the pace group, listen to my music, think about this gal I met during the early miles who is running her 66th (seriously!) marathon today, and admire the beautiful fall leaves.  I’m trying not to think about all the upcoming hills.

Mile 15.  The pacer admits that he struggles mentally the most from mile 15 to 18.  Okay.  So I’m not alone.  I’m seriously wondering if I’m going to make it the entire way.  I still have 11 miles to go.  I try to distract myself by wondering where I’ll see my family next.  My brother and sister and their families are driving around town to cheer me on from different parts of the course.  I cannot even begin to make them understand how much that means to me.  They are the best!

Mile 18.  This is the mile that I bonked at last time.  But oddly enough, I’m starting to feel better.  I’ve pushed through some of the fatigue, and I’m feeling a little more energized.  Let’s hope that continues.  Spectators, as usual, are a godsend, and with their creative signs, the entertainment helps to keep me going.  My favorite sign, aside from the ones my family held up especially for me, was one that said, “Run like you’re the third monkey trying to get on the ark.”  resized_20161120_190552

Mile 21.  There’s my family!  I give them a thumbs up and keep going.  Only 5 more miles.  By George, I think I’ve got this!  So far, I haven’t had a single cramp, and I’m not feeling sick.  My legs are super tight, but I’m not done yet.resized_20161120_191058

Mile 22.  The dreaded hills of Cherry Street.  Thank God for our pacer!  I was crying inside trying to get up those hills.  I think I might have actually groaned out loud, but the pacer coached us through.  The pace group had dwindled to just me and one other guy at this point.  We were about 2 minutes ahead of pace, so the pacer encouraged us to just lean into the hill and take it easy.  Relax the shoulders, he reminded me.

Mile 23.  The hills are mostly behind me now.  The finish line is just 5K away.  I picture the 3 mile loop I run in my neighborhood.   Piece of cake, I tell myself.  The pacer is telling me if I’ve got anything left to take off.  I’m feeling pretty fatigued, but I think I’ve still got a little something left in the tank.  I drop the pace to 9:30 and head for the finish line.

Mile 25.5.  Oh my gosh, I am so incredibly tired.  My legs are so tight I’m not sure if I can make it this last 3/4 of a mile.  I’ve only walked through water stops, so I gave myself about a 15-20 second walk break.  It was enough.  I rounded the corner, climbed that last short, steep hill.  Putting a hill at the end of a race course is just a mean trick, by the way!

Mile 26.  I could hear the finish line and the cheering of the crowd.  They pulled me forward.  There was my family yelling for me.  I high fived them as I went by and crossed the finish line with a fist pump in the air having beat my goal with a time of 4:25:33.20161120_124221And marathon #2 is behind me!  And what a much better experience it was!  I think I learned well from my first marathon.  My nutrition and hydration plan worked well.  I didn’t cramp up at all, which I attribute to the mustard, and I realized that if I just trust my training, it will carry me through.

For my own benefit and in case your wondering, this was the nutrition that I used during the race:

Mile 4:  apple cinnamon Hammer gel

Mile 8:  apple cinnamon Hammer gel

Mile 12:  Accel gel

Mile 16:  Bonk breakers with caffeine

Mile 20:  Bonk breakers with caffeine

 

 

Marathon #2: Week 19, Taper and Race Week!

Holy cow!  It’s finally here.  Race week!

Monday.  Taper week.  This week is really all about resting and recovery.  We won’t be doing any big runs; I won’t be working out in the gym.  I’ll just be eating carbs, sleeping, and letting my body repair muscles so I’ll be ready to run…(drum roll, please)…26.2 big ones!  So a quiet day besides some rolling and stretching.  My one activity was stopping at Goodwill to pick up a jacket to wear at the beginning of the race.  The weather looks to be fairly mild, but with lows in the upper 30’s to low 40’s, I know I’ll be cold at the start of the race, but with highs forecast to be around 60 degrees, I know I won’t be cold for very long.  My solution is to pick up a cheap jacket, discard it at the side of the road when I get too warm so it can be donated once again.  I also picked up a couple of pairs of cheapy gloves.  You know, those thin ones that come 2 in a pack for $1.50?  I’ll just layer up gloves and shed them as my hands warm up.

img_1316 Tuesday.  I get to go for a run today!  A slow, short one, but I get to run!  I’ve been having some tightness to the point of pain in my right calf that has me a little worried, but I took some ibuprofen and hit the road.  Boy, did that feel good.  I kind of wanted to keep going.  Four miles is just a warm-up, but I reminded myself I’ve got 26 miles to run in one whack coming up.  Patience, girl.  And my Accel gel came today, so I’ve got all the nutrition that I need for the race.img_1323Wednesday.  More rest.  I’m starting to get a bit stir crazy.  Not working out and limited running is getting to me.  But my calf is still angry, so hopefully, extended rest will have me in tip top shape by Sunday.  More rolling and stretching happened again.

Thursday.  Okay, it’s official.  I’m cranky.  I NEED a run or to throw some weights around or something.  I’ve had enough of this rest!  Let’s DO something! That was my attitude in class this morning, so I was really looking forward to my last slow 3 mile run this afternoon, but my calf hurt the entire time, it was hot, and I struggled to run those 3 miles.  It was a most unsatisfying and disappointing run.  What if I’m not ready to run another marathon?

Friday.  I got in a little nap when I got home from work, and then went to my chiropractor appointment for one last tweakimg_1322.  My psoas issue is much better, and he taped up my leg, hoping that would help the tightness along with all the rolling and stretching I’ve been img_1324doing.  I picked up some more mustard packets on my way home, so I think I have all my supplies.  Now it’s just to figure out how to carry it all.

It’s been a tough week, which sounds silly since all I’ve done is rest, but I’m not used to all this inactivity.  I’m looking forward to the weekend and the race.  Stay tuned for details of my race preparation!

 

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And You Do This…Why???

It’s taper week.  The marathon is Sunday, so that means nothing but rest this week.  It is so hard.  Seriously, when I’m used to working out and/or running 2 or more hours a day, just a couple of short runs (and I mean, short!) in a week makes me antsy.  I just want to get out and move!

On the other hand, it’s given me lots of time to nap on the couch with img_0893Sunny close by.  And, it’s given me lots of time to think about what one of my coworkers asked me.

I had run the 20 mile training run Saturday morning and then went to work as usual for my Saturday night shift.  My coworkers know I’m a runner, and one of them asked me how far I’d run that day.  I told her, and her response just made me laugh.  “And you do this…why?” she asked.  It was like she literally could not fathom someone running 20 miles just for the heck of it.

But I get that.  Before I was a runner, I couldn’t fathom anyone…running.  Period.  For any distance.  Least of all just for the heck of it.  I mean, if donuts weren’t involved…I thought they were all stark raving crazy because I hated running.  But then I discovered RUNNING [fireworks go off while that inspired music plays].  And as the hours tick by to the marathon, I’ve thought a lot about running and why I do it when training has been so tough this time around.  So for you, my friend, I run for these reasons:

  1.  Running has connected me with people from my past.  I’ve had the privilege of getting reacquainted with a friend from high school because of running.  I was incredibly (I mean, incredibly) shy all through elementary and high school, so I really didn’t become close friends with most people in my class of 23 people.  Yeah, I went to school in a super small rural town.  But through social media and running, I’ve reconnected with a gal I went to school with, and it’s been so fun to share this love of running and get to know her as an adult.
  2.  Running has given me new friends and a social outlet.  For over a year now, I’ve run with a group of people almost every single Saturday and sometimes 2 or 3 days during the week.  I’ve gotten to know some of them (it’s hard not to when you spend sometimes up to 4 hours with them every week and everyone knows when you have to pee because they all stop at the QT with you), and I count them as friends.  We may not have a lot in common, but we have running in common, and that always gives us something to talk about.  There’s that shared experience of training for a marathon, of running a certain race, of running up that dreaded hill, of sustaining one of those common runners’ injuries.  We get each other, and I love hanging out with them.
  3. Running constantly challenges me.  Running poses nearly limitless challenges.  I can always challenge myself to run faster or further.  There are races around the country I aspire to run one day.  There are new and different ways to experience running such as trail running and barefoot running (both of which I hope to try one of these days).  But I run because I like the challenge the sport presents.
  4. Running keeps me healthy.  Whether you like it or not, some type of cardiovascular exercise is needed to keep you in tip top shape.  And if losing weight is a goal of yours, cardio exercise has to be part of the plan.  Sorry to be so blunt, but that’s the hard truth of the matter.  It doesn’t have to be running; it just so happens that I enjoy running.  Running helped me lose the weight, and now running helps me maintain my weight.  And since I’ve been running, over the last year, my resting heart rate has dropped by about 10 beats per minute.  A low resting heart rate (unless you’re on medication that lowers your heart rate) is one of the best indicators of cardiovascular fitness, and I like to see that my heart has become stronger and more efficient at pumping blood because of my physical activity.
  5. Running is my therapy.  Yes, I need therapy.  Who doesn’t if we’re honest?  The sun on my face, the breeze lifting my hair, the sound of nature, the r008hythm of my shoes hitting the pavement, my favorite playlist of songs…a good run just has a way of lifting my spirits.  Good hard sprints let me leave my aggression from a crappy day on the track.  A nice slow recovery run gives me a chance to just relax and let the stress and tension of the day go.  A group run fills up that lonely spot in my soul and energizes me.  Running is therapy, and I can’t imagine life without it.
  6. Running makes me strong.  I’m not just talking physical strength.  I’m talking mental strength.  I used to be one of those people who tends to throw in the towel when the going gets tough.  Truthfully, I’m still tempted to just walk away from tough situations, but running has helped to develop mental grit.  Running a race, in the heat, up hills is hard when you want a PR.  It takes a lot of determination to just keep going through the fatigue and fire in  your legs.  Running has developed a dog with a bone mentality in me of sorts.  I am NOT going to throw away a PR for a hill!  It’s shown me that I can do tough things, and that I can survive hard things.  Maybe comparing running to tough life situations is simplistic, but when life throws me a curve ball, I find that attitude of wanting to finish what I started take over and push me through.

Whether you’re a runner or not, I’ll bet you’ll find these things to be true of activities that you enjoy as well–swimming, walking, Zumba, yoga, cycling, whatever.  I don’t want to be a snob and say that running is the ultimate exercise because it’s not.  It’s just what I love best.  But the point of the matter is, exercise matters.  Moving your body matters.  Find something you love, and do it!  I’ll bet you’ll have a list similar to this in no time about why you do what you do as well.

Talk to me:

What do you like to do to stay active?

Why do you do what you do?

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Marathon #2: Week 18, the Last Week of Training!

Monday.  Well, here it is.  The final week of marathon training.  I find myself relieved on one hand, ready for a break, but on the other hand, it’s hard to believe we’re at the end.  But here we are, and it’s another Monday recovery run day.  I felt more tired than usual today.  I blame it on working Saturday night when the clocks went back.  While everyone else got a blissful extra hour of sleep, I got to work an extra hour.  (Can you hear the sarcasm dripping…because it is?)  That was a brutal shift.  Anywho, I came home from class, fell asleep on the couch, and woke up around 3:30 or 4:00 thinking I should get up and go for a run.  But the next thing I know, I’m waking up at almost 8:00 p.m to pitch black outside.  So much for running today, uh?

Tuesday.  I’m trying to take it easy in the gym this week, going lighter on the weights.  It’s hard, though, because I like lifting heavy weights!  I know it’s for the best, though.  I don’t want to over stress my body and make it do tons of recovery when a marathon is just around the corner.  Tonight is track night, but I’m deciding to forgo a speed workout this week.  Instead, I headed down to the river after class for a recovery run on a truly fall like day.  I love the cooler weather and the changing leaves.  What a great run!

img_1314Wednesday.  Leg day in class.  It was a relatively short workout since we had some other class activities on the agenda, and while I went super light on most exercises, I still went above body weight and deadlifted 125 pounds for 3 sets of 10 reps.  Don’t ask me why.  I was certainly feeling my hamstrings when I went out after class for a 7 mile tempo run–on a route with tons of hills.  Oy!  That was a tough run.

Thursday.  Another leg workout, since our workout yesterday was so short.  Again, I went super light on the weights, and this time stuck to that.  It’s so hard when I feel like I’m not challenging myself, and I know I can do so much more.  I keep reminding myself that on marathon day, my body will thank me for not pushing it.  One more time after class, I went out for a run.  Today’s run was a short 4 miles at whatever pace I felt comfortable, which ended up being tempo pace.  My legs felt pretty tired again.  I’m hoping I haven’t done too much in the gym even though I’ve tried to take it easy…

Friday.  Rest day!  Sunny decided a nap was a good idea, too, and that my foot would be good to cuddle with.

006Saturday.  Our last group training run.  I always have mixed feelings about this day.  I’m excited because it means training’s over and it’s race time; on the other hand, I love running with my group so much and after running with these folks every Saturday for the last almost 5 months, I’m going to miss seeing them.  It was a small group again today, just two of img_1317us and our coach.  We actually started with over 10 people in our group.  That’s our coach leaning his chin on my head, with all my post run crazy hair going on.  Our run was a short one, 8 miles, and we started out at tempo pace.  For some reason, I was struggling to keep up that pace today.  My legs felt a little tired, but I just felt like I really had to push to maintain that speed.  We slowed down a bit which helped (I HATE being the one that slows the group’s pace), but when I realized I’d only had yogurt for dinner about 13  hours before and a banana before I left the house, I didn’t feel so bad for struggling.  I think I was asking my body to run faster than it could on an empty tank.

So training’s over.  Eight days from today I’ll be at the starting line with 26.2 miles in front of me.  Am I ready?  Hmmm…I guess I’m about to find out.  Some days I think I am; other days I have my doubts, but now’s the time to just trust my training.  My goals for next week:

  1.  Rest!
  2.  Rest!
  3.  Rest!

Talk to me:

Where do your pets sleep when you’re sleeping?

What’s your favorite thing about fall?

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Marathon #2, Week 17, the Countdown Begins!

Monday.  Let the taper begin!  It’s hard to believe this is really the last img_1288week of training.  The next 2 weeks are really all about resting and recovery, although this week my mileage will already start to decrease.  Mondays are recovery run days, so after my usual nap following class, I headed down to the river again for a nice slow recovery run.  I’m breaking in some new shoes for the marathon, so I wore them today.  So far, so good!  All in all, I had a great run.  The slower pace felt good after the race on Saturday.

Tuesday.  Yep, track night.  Slightly cooler temperatures have made it easier to get out the door for those speed workouts.  Tonight’s workout was a 1000 meter lap followed by laps of 800 meters, than 600, 400, and finally a 200 meter lap with 200 meter walking recoveries between each lap.  It felt surprisingly easy!  I don’t know why that was.  Maybe it was the cooler weather, although I’d like to think it’s because my fitness level is improving!  Either way, it felt good to be able to run those distances at a fast for me pace, but that also tells me I probably need to move up to the next pace group to continue to challenge myself.  Ugh.  It’s hard to think about running even faster!

Wednesday.  Because I have to go see the eye doctor tonight, I decided to get in my tempo run right after class.  It just so happens that our class workout was a leg workout.  But I threw my backpack in the car, pushed start on my Garmin, and hit the pavement.  Holy moly.  My legs felt like lead, and I struggled to keep a 9:30 pace.  Even though, technically, that would have been tempo pace, I wanted to get to about 9:00/mile.  After about a mile or so, my legs loosened up, and I was able to keep my pace at about 8:50 to 9:10 for those 7 miles, even with tons of hills.  Don’t ask me why I picked a route with tons of hills for a tempo run AFTER leg day!  Anywho, I got it done and wound up with another one of those sweet headband sunburns.  In November!  What happened to the fall weather?  I also discovered apple cinnamon flavored Hammer gel.  Super yummy!  It’s seriously like eating the gooey part of an apple pie without the crust.  So good!img_1258Thursday.  My legs are pretty sore after yesterday.  Thankfully, today’s workout was upper body.  We have 16 miles coming up on Saturday, and because I should be starting to decrease my miles, I called it good after the workout.

Friday.  Rest day.  Yep, lots of naps and snacks.

Saturday.  It’s hard to believe this is our last really long training run.  The marathon is just 15 days away!  I was feeling a bit tired and unmotivated when I woke up, so I wore my finisher shirt from my first marathon for inspiration!  img_1303I also decided to work on some logistical aspects of running a long race today, like how to carry everything I need for the race.  A couple of things I discovered in April was that it’s sometimes hard to find what I need in my running belt and that Ziploc baggies can kind of be a pain in the tushy when you’re on the move.  I discovered that layering my  nutrition works well.  I put the gel I’m going to use first on top so it’s the first thing I grab when I open the zipper of my pouch.  That way I’m not searching for what I need; it’s all in order.  I also found a bottle with an easy open top (much better than a baggie) that fits into img_1309the pouch of my water bottle for electrolyte capsules–along with my mustard packets.  I’ve also discovered that when my hands get cold (which is frequently on our morning run, even though the rest of me is warm), I have a hard time tearing open packets of mustard and gel.  Today, I just tore a slight tear in each of my mustard packets before dropping them into my pouch.  It wasn’t enough to allow the mustard to seep out but enough of a start that I could easily open the packet even with cold hands.  I’ll definitely be doing that for the race and will do that with gel packets as well.  I also wore my new shoes.  This was the longest run in them, and at the end of the run, my feet felt great!  The run today was good.  We were a small group, so even though our schedule called for race pace, we started out way faster than race pace.  We ran that pace for about 13 miles, but then, one member of our group started to fatigue and was struggling to maintain.  So we slowed the pace and eventually ended up walking the last 3 miles or so.  But that’s okay.  Our overall pace ended up almost exactly where we should have been, and we know we can run 16 miles.  We’ve done it many times during this training season.  The walk actually felt really good.  My legs were still a bit tired from leg day this week, and walking was a good way to get tight muscles loosened up after a kind of fast 13 miles.  All in all a good run!

So this week I got in 34 miles.  I feel good about my training this week.  Let the countdown begin!

Goals for next week:

  1. Take it easy.  I plan to only do body weight exercises or super light weights for upper body.  Runs will be at recovery or base pace.  I probably won’t do speed intervals this next week.  Tapering begins in earnest, and preparing for the race at this stage is all about rest and recovery, as hard as that is.
  2. Continue to gather nutrition for the race.  I’ve ordered some Accel gel and picked up some Hammer gel and Bonk Breakers today, so I’m pretty much set.  I just need to figure out what I want to take when.img_13063.  Rest, stretch, and roll as much as possible!

Talk to me:

Do you have any big, exciting events coming up in the next few weeks?