Today's run was a grind. I woke up sore as anything; I didn't feel like I could make my quads move. Due to the fact that the marathon is in 40 DAYS ***AHHHHHHH*** I had to modify my Hansons' program, again to maximize results. I cut out week 12 from the program and as I move on to week 13, the easy run to start the week was another eight miler. That is right, in three days I have run 32 miles. Which doesn't seem like much for marathon training, but when I did a total of 58.53 miles this past week, it is a lot.
I ran the first three miles on a route I knew but then decided to take a different turn to run the last mile before turning around to go home. I found a new road -- read: new scenery and good sidewalk -- that I will certainly be going back to. It was a really hard run at my desired pace, but I kept putting one foot in front of the other in hopes that even sore muscle memory would do the trick. I was right, muscle memory helped this kid out today. As I listen to the Grateful Dead writing this post and reflect on the day, even though I was no where close to my goal easy pace, I am still really happy with how the run went. It was hard and took 1:21 -- an average pace of 10:13 -- with 3:50 of rest time (those damn traffic lights), but I didn't quit and mentally I was very strong. I know it doesn't seem like it with the pacing, but having the last .5 miles be uphill and ending on a high note made it worth it. Tomorrow is another strength workout on the treadmill, meaning it is another day to get better, faster and stronger!!
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I knew it was going to be tough. But marathon training isn't supposed to be easy, otherwise it would be a marathon of watching Netflix (which to me sounds as good as a 16 mile run). Between 5:30 p.m. Friday evening and 11 a.m. Saturday morning, I ran 24 miles. One run of 8 miles and another of 16 miles. One at easy pace - between 9:02 and 9:41 pace. One at long run pace - 8:42. I'll give you $5 if you figure out which one was easier?! I'll give you one hint...it was half the distance of the other. As I still figure out routes in Bristol, I am discovering that it is very difficult to go more than two miles without having to run up a hill. On Friday evening I went out four and back four. It was all going great until the sidewalk literally ended and I found myself running on the side of a major road (s*** happens lol). That was going fine and I even knew where I was -- thank you Bristol Half Marathon -- until I got startled when a dog barked out of a car when I was in a trance running strong up one of those annoying hills. I probably jumped three feet in terror. It took me 1:17 -- average pace of 9:38 (right in the target zone) and I only had to stop for 2:42 for stop lights. I felt really strong afterwards and had definitely hit a runner's high which I was hoping would translate to a great run on Saturday. If I kept that pace -- and I felt I could have gone even faster, but wanted to conserve for Saturday, I thought I could run the 16 miles schedule in 2:30 or less. I made sure that I foamed rolled really well, ate and hydrated properly well since I knew it was a quick turn over. Saturday morning was the perfect morning for a run -- not too warm, the sun was out and you could smell fall coming in New England. I was going strong for the first four miles (I had run them before) but I was running blind -- not knowing the topography of what I would encounter -- for the next four before I wanted to turn around. I suddenly found myself in Burlington, CT and on a "scenic road." A little hint, Connecticut scenic roads are roads that have a lot of hills and curves and when the fall foliage takes effect look amazing. Today, it was road that was kicking my a** and I was worrying about getting hit by cars taking the curves a little sharply. To go out 8 miles, it took me 1:18 and to get back it took me 1:20, I really struggled on some of the hills I hit between miles 8-12. I'll do the math for you, that is a total of 2:38 for 16 miles -- an average pace of 9:55 which is about a whole minute slower than I was aiming for. I also had 9:29 of rest time between traffic lights, taking some pictures and struggling up some hills. I learned some important lessons though on the Saturday morning run. 1) I need to find a way to bring some form of hydration on my runs or gel chews. 2) I am not a strong runner when running blind. 3) Connecticut is beautiful. 4) Thank goodness I only have two more 16 miles runs left -- but I can improve from here. 5) Seeing as I believe that I will have to have these tough turnarounds for the rest of training, my bed will be my new best friend. Even with as hard as both runs were and they were also rewarding, I got some cool pictures for you to enjoy below and allowed me to realize how much I really do love this crazy sport. Even if I can't feel my quads. In a recent post, I linked an article that accurately described my run. Well today, I thought I'd try something different. A couple days ago, I saw this article on Runner's World. It got me thinking, if I had a tape recorder on during my run, what the tapes would sound like. There would be the curse words, the mantra, the encouragement and then some other interesting thoughts. Today, I'm going to share some of them with you...
Megan's thoughts while running at 4:41 p.m. in Bristol, in no particular oder and it is only a snippet: 1) I am running properly (against traffic) why do I keep getting evil glares from drivers when they see me on the shoulder -- total count around 10 2) I only have to get 3.5 miles out and then I can turn around!!!!! 3) My time will be faster going home, it is downhill (mostly) 4) If I cough every .10 a mile, this run will never get done 5) Keep pace, this is an easy run not a PR run 6) I cannot wait for my chocolate milk 7) I now remember why I hate running in the afternoon --it is too hot. However the option of a 4:50 a.m. run this morning was not happening 8) Doing 8 miles in the afternoon tomorrow with 16 miles on Saturday morning is going to suck 9) Why can't drivers respect my right as a pedestrian?! I'm looking at you Budget moving truck that cut me off 10) The woman I passed going up the hill was right, it is hard to run up a hill 11) I should've put sunscreen on 12) I feel great, sore, but great nonetheless 13) If only I could run in the morning on Thursday and Fridays 14) Not that many curse words today -- it was an easy 7 miler 15) I'm so glad I didn't take that nap when I got home :) I imagine if there would be A LOT more if I had a little tape recorder like the study, but you get the idea. Even though the run only took 1:06, a lot of thoughts pop into a runner's mind during a run. I felt confident in today's run -- a solid 9:31 average pace for the easy run. Another easy run is on tap for tomorrow and then a long 16 on Saturday morning. It will be a tough turn around from the afternoon run on Friday to early on Saturday, but I have complete confidence that I will be successful. I am still feeling the high from Wednesday's successful tempo run. I firmly believe that there is a reason to celebrate everyday you are alive. However, there are days like today that remind everyone that every day you wake up and are lucky to be alive is a good day. I'm referring to the shooting that took the lives of Alison Parker and Adam Ward -- two journalists doing a live shot this morning for WDBJ (Roanoke, Va) in Moneta, Va. This isn't the only death that has effected me this week. One of my best friends from high school dad's suddenly died on Monday. I also had a good friend's grandmother pass away last Saturday. Today, after my run, I bought four sympathy cards. It was one of the hardest things I have had to do in a while. It put in perspective how minuscule me complaining about not having a good tempo run seems.
When I walked into the gym today, I vowed that I would not walk about without completing my workout -- 8 mile tempo run at 8:00 min/mile -- successfully. I must give credit to being successful to a few things, 1) I was/am getting frustrated at not completing my tempo runs at the necessary pace (it is the only run I cannot seem to master) 2) I vowed to complete it for my friend's dad -- it seems silly but it was something I could control and 3) I am lucky that I can go home and hug all my loved ones. I again was using the treadmill -- amazing how my mindset has changed since week one -- to make sure I kept pace. I must admit, I did have 6:06 minutes of "rest time" because I had to used bathroom and then had a coughing fit as I am sick. It took me a total of 1:24.43 to complete the 10.03 miles (that is without rest time). I did all 8 tempo miles at 7.5 mph or 8:00 min/mile pace with the exception of a half of mile done at an 8:06 pace. In full discloser, I estimate that I had to step to the side of the treadmill for a total of .5 miles during the workout because coughing and making sure I was hydrating properly. I still consider it a successful workout -- the first of the tempo rotation because I kept pace and hit the distance goal, without feeling like I was going to keel over. Now, you might be wondering why the title of this post is "Stop at Never." Inside my 2013 NYC Marathon jacket, "Stop at Never" is embroidered. Ever since then, it has been my mantra for my running. I wear a Road ID bracelet (24/7 and I highly recommend it) and "Stop at Never" is my fifth line -- the line meant to encourage you. Today, "Stop at Never" had a deeper meaning. For one, it encouraged me to finally complete my tempo run at marathon pace and reminded me that life is short, so don't stop when it is easy. The strongest people will survive and I believe my mantra was a key ingredient to today's success. I'm happy to report that the first strength run did not go like the first speed workout -- if you remember I quit halfway through. Today's 6x1mile with 400 recovery went better than I could have hoped when I woke up. Dreading another Monday on the treadmill and having flashbacks to my failure on the machine last Thursday, I was determined to complete the whole workout on one machine.
The goal of the strength workout is to go 10 seconds faster than marathon pace (MP) for an extended period of time - longer intervals than the speed workouts. Thus, we know I am aiming for a 8:00 MP, meaning my pace for today's 6x1 mile was 7:50. The closest I could get on the treadmill was 7.6, or a 7:53 minutes per mile. I successfully completed all 6 intervals at the 7:53 pace! There isn't much more to say because I was so happy (as evident by the picture). It ended up being 9.5 miles total, which took 82:47minutes or 1:22.47 to complete and I can't complain. It was a really great training day and I'm excited to have off tomorrow! We will again have a crack at the tempo run on Wednesday! Part of the fun of running is getting lost to find a new route. That is exactly what happened today -- I wanted to go out and back for my easy eight miler -- and to do so, I had to get lost. I habitually now take my phone with me because a) safety and b) I plan on racing with it so I might as well get used to the weight. The first three miles out, I knew where I was as I had run them on Friday, however, that last mile out all I was hoping was for the road to continue long enough for me not to get too lost. At mile four, I asked Siri if she knew where I was (praise technology); turns out I was still in Bristol. Any who, the four miles back were easier because I knew my ending point (home) and they were mostly down hill *hands up emoji*! It was a lot of fun to use this time to explore more neighborhoods of my new town and to get acquainted with the terrain (hills). Today's eight miles were done in 1:21.01 -- again, didn't stop the watch at intersections -- meaning I ran a 10:07 average pace (I think was probably closer to 9:45).
#SundayRunday was a success for two other reasons. One, I didn't have an alarm set for today because I didn't have to work, meaning I didn't start running until 8:30 a.m. and it was GLORIOUS. Two, it was overcast and a little cooler so I didn't have to worry about coming home drenched in sweat. Not to mention, I am feeling a lot stronger after the tough easy 10 miles yesterday. Tomorrow, starts the strength training portion of the training cycle - we have reached week 11 in Hansons' program (really the ninth week in my training). I am scheduled for a 6x 1 mile with 400 recovery for tomorrow's strength training. We shall see how it goes, hopefully it won't end as badly as the first week of speed training. Today was a perfect running day. The sun was shinning, it was 70 degrees with very very little humidity and I had another 10 easy miles to complete. I was also going to be joining Fleet Feet West Hartford Racing for the weekly "Saturday Rise & Shine Run," something I had yet been able to do. I was excited a) I could feel the fall crisp coming b) I was feeling strong after my downpour run yesterday. I know what you must be thinking -- I don't want fall to come because fall means winter and winter means snow. But you know what? Fall in Connecticut is one of the most beautiful things in the world and my personal favorite season both for running and for enjoying.
I decided to join the group that running 10 miles at a 9:10 pace -- that puts me near the top effort pace of my "easy runs" and seeing as this was my long run day, I thought that would be appropriate. My watch said we did it in 1:36.53 with an average time of 9:41 for myself. However, as we know, I don't stop my watch at traffic lights and intersections where we have to wait to cross. I also know that we were running faster than 9:10 for most of the run so I would guesstimate that our actual time was 1:30 and our pace was closer to right under 9:00 minutes a mile. It was really fun to get out there with a group -- granted it was only five of us in the 9:10 pace -- but I was shocked at how much I liked it. I might have even found someone to run with in Bristol! I definitely don't think I could run with a group every day of the week, but one or two days it is a good way to test pacing and conversational running. After three days in a row of 10 miles, I am excited to only run eight tomorrow morning. Before you read any further, click this link and scroll to number six and you will know what type of run I faced today. The worst was I knew that it was going to be a wet run before I even went to sleep on Thursday night. I also was running in Bristol for the second time and had no idea where or how I was going to get an easy 10 miles done.
If you have been reading since the inception of this blog, you know I tend to do loop runs or out and backs, even though that isn't how I like race courses to be designed. I had hoped to find a way to go five miles out and then turn around and come five miles home. I was sorely mistaken and ended up doing 2.5 one way, coming back and then doing another 2.5 in another direction and then coming back home from there. The one silver lining -- I had run some of the roads already during the Bristol Half Marathon and used that to help me not be completely lost. Another funny thing is, I couldn't run 2.5 miles in any direction without running into a hill -- should've guessed that after last week's race. But, the run was done in 1:43.47 -- including having to stop at traffic lights (I thought that'd be for the best -- the stopping part that is). Going back to the link at the top of the post, I am not one to back down from a weather challenge as you never know what you are going to get on race day. Granted, I couldn't go far into my apartment with my clothes on, but I did feel like a bada** running through the rain. And the best part, I didn't get sprayed on from a car passing by! ![]() Today was Wednesday's eight mile tempo run. Today was also the day I tried to run the tempo run on a treadmill. Today was also the day I failed at finishing the workout on the treadmill. I took my friend Nick along for support, he managed to do a couple miles and then some urging, but I mostly used hime for support. I managed to do my warm up mile and four of the eight tempo miles on the treadmill. Then I did four tempo miles -- to the best of my ability -- on the elliptical. Then I did my cool down mile on the stationary bike. #FirstWorldRunningProblems -- 10 miles was put on my legs in some way or another, but eight miles didn't get done at a 8:01 pace. On the treadmill, I warmed up at six miles per hour, or a 10 minute mile. Then I went to 7.5 miles per hour, an eight min/mile for the first tempo mile. The second tempo mile I had to go to seven mph, a 8:34 min/mile. I alternated like that until mile five when I felt that a) my legs were going to fall off, b) my brain was going to combust from looking at me going around and around a little electronic track (FYI I did 21 laps) and c) I still really hate the treadmill. It took me 43:36 to go 5.03 miles. I must also admit that at times I did step on the sides of the treadmill to give myself a break. I don't know why I was struggling so much today. I then switched to the elliptical where I intended to do the last five miles. However, when I got to 3.5 miles, the machine automatically went into cool down mode. I got to four miles on the elliptical and then decided for my cool down mile to switch to the stationary bike -- I did that mile it in 4:53. I like the stationary bike in moderation. For obvious reasons I can do a mile faster and I'm using similar muscles without all the pounding. Today I was running the #strugglebus and I really couldn't figure out why. I got plenty of sleep -- granted I kept waking up, and I ate properly, but I couldn't get it together today. As you can see from the picture, there was no lack of effort, just a lack of success. Tomorrow is another day, and an easy 10 miler. We are back to the normal schedule tomorrow and I am interested to find more running routes around my new home. I usually dread Wednesdays because of the tempo run -- the only workout I cannot seem to master during this cycle. But I could look forward to this Wednesday for two reasons. One, it was an easy six miles and I was feeling quite confident after my speed workout yesterday. Two, my mom was coming home after three weeks away. I wouldn't normally put this in my blog, but I moved and started my career while she was away so I found it fitting that she would be included today.
Now for the reason all three of you are reading this post -- the run. I must admit, I only really read the philosophy or read more in-depth to the Hansons' plan a week ago. I might regret this come race day, which is now 51 days away, but I can't dwell on it. I know that for my goal marathon (3:30) that my easy runs should be anywhere between 9:02-9:42 average pace. Give or take 10-15 seconds either faster or slower, I feel like I hit that most of the time and Wednesday wasn't any different. I ran an average 9:57 during the six miles. It really was an easy run in all definitions and I felt great, especially when I came back to my mom's house and she was just getting out of the car coming home from the airport. |
Megan FloodMegan is 29 and a 14-time marathoner. She is hoping to Boston Qualify one day. She doesn't know exactly how this blogging will go, but she is giving it her best shot! Archives
June 2019
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Marathoning Megan