I probably put one too many "longs" in the title, since I only ran 16 miles as the last long run -- most marathon programs have you do a 20-mile run and then taper -- but I don't care!! I was ecstatic with the how the run went, including the preparations (meal/sleep/pre-run ritual) went the night before. I was really using this run as a "test drive" for race day. As you'll be able to see by the pictures -- they do an excellent job of showing the run in photograph form -- I went into the heart of Connecticut again (Burlington) to complete the 16 miles. I did eight out and eight back, with a bit more ease this time as I knew the route I was taking. It took me a total of 2:35:58, which is two second over two minutes faster than the first 16 miler I did on Aug. 19th. It still wasn't the 8:42 pact that the Hansons' plan recommended, but I have always been one to believe a slower long run can yield the same benefits. If I were to break down the run into four mile chunks (hence the post title) the times would look like this: 38:47 (0-4); 41:20 (4-8 -- the hilliest part of the route); 37:05 (8-12) and 38:44 (12-16). As this will be the longest run I have before race day, I felt really confident about my training after finishing this run. I know that it wasn't at goal pace, but getting out there and pounding the pavement for that long is also very important. A lot of the hard work is behind me, but the next three weeks of training are very important -- you don't want to taper incorrectly.
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A new beginning always leads to a new adventure. While the decision I made to start my route in a different direction might come to bite me in the a** tomorrow -- the first (and last) 1.28 miles were up and down hills -- it freshened up my eight mile easy run this evening. The middle 5.44 miles were spent along roads I have come to frequent in Bristol, but I still encountered new things. I spare you all the details and give you the highlights: I got "hit on" (and I'm using that term very loosely) by a 40-year-old man drinking Monster and almost hit by two different cars. I have become accustomed to the almost getting hit thing -- drivers are not as conscious as they should be -- but I was more frustrated tonight by it because I was wearing a reflective light. If they had take at least one second to turn their head, all would've been dandy.
As far as the actual run went, I was again all over the place in terms of pace because of a) the hills and b)wanting to run faster than I should to get pent up frustration of my day out. I am hoping with a good icing, rolling out and carbo loaded dinner, it won't affect tomorrow's 16 mile run. I ran today's eight miles in 1:19, a respectable pace with the terrain I faced and felt really strong afterwards. With only 21 days and 11 hours until I toe up to the line, I am starting to feel strong and confident about my performance. But again, only time will tell. Now it's time for bed...after I watch "Keith Richard's Under the Influence" on Netflix. ...is that you don't run at an even pace. While the end result of my seven mile run was a very respectable 9:10 pace for my easy run, at times I was all over the map. I ranged in pace from 7:21-10:33. As hard as I tried to run evenly, I wanted to use my anger to push myself further and faster. I know this will maybe probably present a problem on Saturday because of the long milage, but I hope not.
Now, you maybe wondering why I was angry. Well there were a few reason -- 1) not being able to complete yesterday's tempo run still really bothered me 2) work wasn't anything special today; it wasn't bad, nor good, but I know I could've done better 3) I was tired of not hearing from a good friend (as of writing, still nothing). I really wish that reason #3 wasn't as big a factor into the run, but I would be lying if I said it wasn't. I only hope that it doesn't become a factor during my 16 miles on Saturday. Even with the uneven and angry running, there were two silver linings during this run. The first was the impeccable sunset I witnessed on the last mile. A beautiful yellow, blue and pink sky welcomed me home. The second was that my foot didn't hurt me anytime during the run. And when I say my foot didn't hurt, I mean the plantar fasciitis nor the outside arch that started to hurt yesterday. I am 95% decided that I am going to run the rest of the training runs in my race days shoes as they have the insoles for the plantar fasciitis and will still be fresh on race day! For about four hours today I was convinced that it was Friday, but I was sorely mistaken and will run my easy eight miles scheduled for Friday, tomorrow, when it is actually Friday. Today did not go as planned. Unfortunately I feel like I am writing that more and more as I get closer to race day. With 20 workouts and 23 days and 13 hours (as of writing) left until race day, it feels as if every run, meal and recovery is that much more important.
Today was the first of three weeks for a 10 mile tempo run -- to be completed at an 8:01 pace for the 10 miles with a mile warm-up and cool-down. However, I only managed to get 3.15 miles done on the treadmill before my mental game became weak and I couldn't finish the run on the treadmill. I did the last 8.85 miles on the bike. In terms of time, 28:29 was spent on the treadmill for the one mile warm up and 2.15 miles of tempo at 8:00 pace. For the bike, it took a total of 29:46; 7.85 miles were done at level 8 and the last mile at level 6. That averaged out to a 3:21 pace per mile on the bike. My plantar fasciitis has not bothered me this week *crosses fingers*, however, my right foot got a new pain while I was on the treadmill today. The upper part of my outside arch starting to hurt really bad. That was also part of the reason for moving to the bike, but I would like to think it won't hinder the rest of the week. I made sure to ice it on and off all day, along with rolling out. Tomorrow I have an easy seven miles that I am going to do after work. I am making sure to eat properly so I can try to simulate race day conditions and preparations for Saturday's long run. Well it has been 10 days since I have written about my running and a lot has happened in that time. For staters, I had to take five days off and was getting cabin fever as I am now less than a month out from race day (Oct. 10). I have also been suffering from some major writer's block. So instead of individual posts, I'm going to go day by day and hit the highlights of the runs or non-run days. Saturday (9/5) Before I ran today, I did some quick math and found out that I have run 401.15 miles since July 1! If that isn't motivation for my 16 miles, I don't know what is. I still was struggling with my foot pain (it went away around mile two). I also kept the theme of my 16 miler long run of running to a different town by venturing to Farmington, Ct this week. Another big difference from the previous week - I had Gatorade with me that I dropped at mile three. I froze it over night and it was very cold to carry but when I picked it back up again at mile 13, it was a great thirst quencher and truly made a difference in the run. I did my 16 miles in 2:37, a minute faster than the week prior, which isn't much but when miles 8-12 for the most part are uphill, I felt really good. I averaged 9:51 which is still way off the desired 8:47, but it always could've been worse and with my foot hurting as much as it did, I didn't want to push it. Sunday (9/6) I was still feeling the foot pain today, but at work yesterday, I found out about a road that is relatively flat and safe for runners! I was excited to run a new route it was a great temperature for running. I did my easy six miles in 59:50, a little slower than my easy pace is supposed to be, but my foot was still bother me. I made sure to ice and roll it out when I got home both from my run and work later that day. Monday - Wednesday (9/7-9/9) With much consideration from my friend Katie and my mom, I decided to go to urgent care about my foot and a cough I have been fighting for a while before I ran today. As suspected, I had plantar fasciitis in my right foot. The doctor told me that I need to take five days off, and as we know, I am stubborn; clearly I wouldn't want to hear that. (*This is where the title of the post comes in) The cough is a whole other problem, but one that isn't as big of concern as finding out 34 days before race day that you have to take five days off. Like most people who gets upsetting news, I turned to retail therapy to make me feel better. I knew that I wanted at least a month to break in my race day shoes and as my shoes had more than 350 miles on them, I got my new Asics to race in. I had also decided to invest in a runner's water belt - I might look like a dork, but I will be hydrated and after Saturday's run, I know it will help me in my training. It seems very ironic that my retail therapy was all gear I couldn't use yet because I was supposed to be resting. It was also Labor Day and I was going to a BBQ with my friends, so even with the bad news, it was a decent day. Tuesday, I decided to attend restorative yoga at my work's gym to help me stretch out and to get me out on my off day. It was a great way to spend an hour and I wasn't feeling like I was losing all my hard work. Also, I went with my roommate to the driving range - probably wasn't the best idea, but she had a bad day and is a professional golfer, so it was her way to relieve stress. Wednesday, I was really starting to get cabin fever and wanted to run. This was most likely due to the fact that I missed an important strength run on Monday and Wednesday is tempo run day. However, I resisted the temptation even though my foot was doing much better and I was feeling confident that I was beating my plantar fasciitis. I did attend my friend's coaching debut as a soccer coach at Trinity College and then had a great dinner of homemade pizza, chicken breast and some Ben & Jerry's fro-yo. Not to mention, I'm working on overcoming my fear of dogs and they have the cutest dog name Moose. Overall, I dealt with not being able to run pretty well. Thursday (9/10) WE ARE OFFICIALLY 30 DAYS FROM RACE DAY!!!!! Get pumped my friends, it is going to be a crazy ride this last month. As a little incentive I posted a photo of all my previous medals with my race days shoes. It was also the first day I was going to try and do some form of physical activity that is draining on my foot. I planned on doing eight miles on the stationary bike and then two miles on the treadmill. I got my eight miles on the bike done in 29:30 but couldn't do the two miles on the treadmill. I got to half a mile in 5:04 but felt it was too painful to continue. It was frustrating as I felt great on the bike, but the hard pounding on the treadmill was too much. It didn't bode well for wanting to do eight miles on Friday. Friday (9/11) I got back to running today. I decided to take it slow and was originally planning on doing eight of the scheduled 10 miles. I ended up bargaining with myself and running 7.15 miles. I went back to the route I took on Sunday and even later in the day (running at 5:50 p.m.) I enjoyed that particular road and scenery. It also helped my friend was willing to speak with me on the phone while I ran :) I did the 7.15 miles in 1:10 flat, an average of 9:48, which still isn't in the average pace of slow run, but I didn't want to push it when I would be doing 10 miles on Saturday morning. Saturday (9/12) Today was an "easy" 10 miler! I got a break from those 16 mile long runs -- only one left in the cycle! I decided to go on a route that would take me back to Farmington, Ct (just not as far into it as the previous week). It took me 1:36.45 to complete the 10 miles in perfect temperature. If I could sign up for weather like Saturday's on Oct. 10th, I would be golden. It would also be the first time I was running with my water belt. I felt a little dorky, even though I have seen plenty of runners with them. I filled one bottle up with gatorade and the other water. It worked perfectly as I felt well hydrated throughout the run and they were easy to get in and out of the belt. As far as my foot was concerned, it felt pretty good, maybe a 1 or 2 on pain scale to 10. I thought it was pretty great workout for having to take the time off that I did. I was even lucky enough to get a nap in before work as I worked an 11-hour shift. That is what I get for working in sports on a college football Saturday. This run gave me the confidence that not all was lost during my rest time and the BQ hopes are still alive and well. Sunday (9/13) I got a late start for my eight miles as I didn't start until 8:23 a.m., but I still managed to complete them with enough time for a nap before work. The post run nap is almost as important as the chocolate milk, ice and stretching. It took me 1:20 to do the run, but I wasn't feeling that inspired because of working for 11 hours the day before and not eating properly. I decided to call my mom during the run, which was fine because I was on a relatively quiet road, but I know that it can't be easy to have a conversation with someone on speaker phone as they run. I was proud of myself for completing the workout, but I wish there was a way to make it better in the moment. Now, more than ever, every workout counts towards the BQ and making sure I give myself the best possible chance to achieve my goal. Monday (9/14) Well, it is officially a week since we learned of the plantar fasciitis, and today I got back to the normal schedule. Today's strength workout was 3x2 mile with 800 recovery with the intervals to be completed at 7:51 pace. As we know, these workouts now happen on the treadmill and I was happy that there were only five other people in the gym with me. I was going strong for the first interval -- I did the first mile at 7:47 pace and the second at 7:53. The workout started to go south during the second interval as I struggled to continue at the desired pace. I did the same thing -- first mile at 7:47 and second at 7:53 but I kept stepping of the treadmill to take a water break and refocus. Even with music -- my U2 concert from this summer -- my mental game was not honed in. I managed to do 1.25 miles of the last interval at a 7:53 pace with multiple hop-offs. Those 7.25 miles took 1:01.23 and then I did the last 2.25 miles on the station bike. It only took 8:12 on the bike. I was extremely disappointed with today's workout and it wasn't because I was strong enough; it was because my mental game won the battle over my physical one. But I did learn that physically the time off was okay, but I do have to work on refocusing the mental game. Tomorrow is a well deserved off day, but I plan to try the restorative yoga again. Tuesday (9/15) I enjoyed sleeping in today and attending my restorative yoga. I feel the yoga will help me with the mental aspect of running the race and also with making stretching more of a daily routine. For the second week in a row, my roommate and I also went to the driving range. My right arm is killing me, but at least my plantar fasciitis isn't hurting anymore. The ice and rolling out has been treating me well. Tomorrow we are due for a tempo run and we get to increase the tempo to 10 miles this week, a total of 12 miles run with the warm up and cool down. I'll be happy to be on the treadmill again to test that mental game. But for the most part, I hope that I am able to complete the whole workout. Parting thoughts -- the writer's block might not be gone, but I am happy to have updated you all on the success and failures of my runs. Enjoy these pictures -- some evidence of the last 10 days and the fun I've had (even with time off)! Having now been in my new home for a close to a month, I am starting to broaden my horizons (routes) during my runs. I wanted a relatively flat run for my easy eight miler today, and as we know, that isn't the easiest in Bristol. To make matters worse, my right foot cramped up at work -- it wasn't really a cramp, it was more like a nail was going into my heel. Runners tend to be a group of stubborn individuals; and I am no different. After rolling my foot out, I decided to go out for the eight miles and hope that the pain would go away.
I was right in one aspect, the pain would go away (after about 1.5 miles) but it wasn't gone for good as I came home, iced it but it still was bothering me (a lot) in the morning. However, you probably want to know about the actual run and the new route. I decided to run a much different direction than I had previously and it actually paid off because at least six of the eight miles were relatively flat. Even with the pain, I was able to complete the run in 1:18 at 5:30 p.m. in 85 degree heat. I would actually use part of this route on my long 16 miler on Saturday morning because of its flatness. I only hoped the foot pain would go away and I would be able to have a strong long run. I kept rolling it out and icing it after I got home. One of the greatest things about having Monday, Tuesday and Wednesdays off is not having to set an alarm for my strength run. Not only would I not have to wake up early to beat the heat of the day, I would have a mostly empty gym to sweat my butt off during my 3x2 mile with 800 recovery strength run. I did the majority of the two mile intervals at a 7:47 pace -- four seconds faster than the 7:51 pace that Hansons suggests for strength runs. Similar to the last strength run, I would guess that I didn't run a total of .5 miles because of taking water breaks (I am very uncoordinated when it comes to drinking water and running on a treadmill). I will also admit that to complete a total of 9.5 miles, I finished the last 1.37 miles on the stationary bike -- that took me 5:21. I really am enjoying my treadmill running because I feel really strong afterwards and am gaining more confidence with every workout that I am hitting target pace. The one downside to the treadmill and working out inside a gym is how sweaty I become. I literally turn my clothes a different shade and they are soaking wet like I went running in the rain. But, with a month of doing my speed, strength and tempo workouts on the treadmill, I am starting to see the benefits.
Now, about the title. As we know, Tuesday is my regular of day and I was very excited about this particular Tuesday as I was going to be able to attend my church's fair, something I haven't been able to do in four years as I was away at college. I was ecstatic to ride carnival rides, work the beer booth, eat too much pizza fritta and hang out with my Mom. However, I also knew the next day was going to be one of the hardest I experience this year, so the night was a little tainted. I also took off from running on Wednesday to drive to Marblehead, Ma to attend my friend's dad remembrance service. It was one of the most emotionally draining days I have ever experienced and when I arrived home at 7 p.m. (after getting up at 5 a.m.) I was numb from the day and decided to do cancel my 9 mile tempo run for the day. So I adapted the program again -- I scratched Thursday's 7 easy mile run to do Wednesday's 9 miles tempo -- this time with 1.5 mile warm up and cool down, instead of only 1 mile -- on Thursday. All in all, I will only lose six miles this week because I did one extra on my tempo run that I don't normally do. If I learned anything from this week, it is that running really isn't that important when you need to be there for a friend, but it is one heck of a way to relieve stress (at least for myself). Today was another treadmill day was it was the tempo run. It was also the first week of a 9 miles tempo run -- up a mile from last week. The target pace is 8:01 -- the same as my target marathon pace. I did all 9 miles at 8:00 min/mile. Like I stated, I did 1.5 miles of warm up and cool down to get an extra mile in on the day. It took me 1:42.23 minutes to complete the 12 miles. My 9 miles at tempo pace were done in 1:12 minutes, however my watch said 1:28 because the treadmill decided that once I reached 7.23 miles it would make me stop. I had to restart the treadmill and forgot to stop my watch. |
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