Training Catch Up + Fall Marathon Plans

I’m honored to have been selected as one of the 10 Fittest People You Aren’t Following on Instagram. I’m in some pretty amazing company, too.

Everydayhealth

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It’s been a bit since I updated you on training. So here is a quick overview of the last few weeks…I’m a couple of weeks into training again post-NJ Marathon and am beginning to see signs of the leg turnover returning. The first couple of workouts were painful – I wasn’t hitting paces I had hit in the fall nor did I get into a rhythm during the workouts. And they just felt like “blah”.

It’s hard to stay positive after workouts like these – but I have been reminding myself that this training cycle is long and my target race isn’t until October – so I have months to work hard and improve. It’s about patience and focusing on the small steps we take each week that will add up to the huge jumps we are hoping for on race day.

Speaking of target races…I am all signed up for my fall marathon! I will be running the Wineglass Marathon in early October. Pretty excited about this one. From what I have heard, it is a great mid-size race that offers a fast, downhill point-to-point course (has about 500 ft of gain but a good amount of loss).

wineglass

Back to training. Here’s what the last two weeks have looked like:

May 26 – Jun 1: 63.6 miles (8 runs – 2 quality workouts)

Workout #1: 5 x mile (with 400m recovery in between -> roughly 2:15-2:25) Truth -> I haven’t done mile repeats outside since October. More truth -> I spent the winter doing almost all of my workouts on the treadmill. I know it was the easy way out. Each summer/fall, I vow to continue running through winter. And then the cold, dark mornings hit and I wuss out and start using the treadmill. Once I do a few workouts on the treadmill, I am too worried to start doing them outside. They are easier for me to do inside. I can set a pace and just run and I find that I can hit faster paces on the treadmill. But I feel strongest when I get into the routine of running outside – day in and day out. I’m sure some may disagree – but I find that 8, 10, whatever miles outside feels tougher than the same distance on the treadmill.

Anyway, so I’m back to being outside. I didn’t really have any expectations – just wanted to run steady through all five. And I was pretty happy with the splits. 6:41, 6:40, 6:41, 6:37, 6:37. Average pace: 6:39. (Note: I averaged 4-5 seconds faster per mile in the fall while I was training for Philly.) I’m trying hard to focus on effort and to be happy with the effort, even if the paces are slightly off what I was hoping for. 

Workout #2: 13 miles. I’m still building up my long run from the recovery period post-NJ. This was the farthest I have run since the marathon. It was one of those great runs where your legs feel fresh and ready to move, the weather is perfect and you just want to run for days. Splits: 8:02, 7:49, 7:48, 7:42, 7:41, 7:46, 7:39, 7:40, 7:44, 7:38, 7:30, 7:27, 7:14. Average pace: 7:40. 

I mentioned a couple of weeks ago about how I am trying to incorporate different routes into my training plan, specifically ones with more hill/rolling hills. I need to get out of the mindset of choosing mostly flat (and therefore, fast) routes for my runs, especially my long runs. I’d rather run 5-10 seconds slower per mile in training and be better prepared for race day than run fast in training and not be ready to climb when it counts.  I started with my usual 7 mile loop and then added a new 4(ish) loop that is mostly rolling with a couple of decent climbs. I climbed about 500 ft for the whole run, so new route was a success.

The rest of the runs ranged from 3.1 (the 5k with my niece) to 8 miles (all easy/recovery runs) with a bunch of the recovery runs taking place on the trails by my home:

photo (53)

Jun 2 – Jun 8:  56.8 miles (8 runs – 1 quality workout – long run got pushed back to Monday due to family obligations)

Workout #1: 3 x 2 miles. So this workout didn’t go well. I came up short on the paces that my coach had planned for me. The frustrating thing is that I know I can hit the paces he sent. But my legs and body were just not responding that morning.I think it was a combination of the weather (warm + 90% humidity), couple of nights of bad sleep and a long day in NYC the day prior which included a ton of walking/running/standing around. I felt drained and tired. Plan was: 6:50-7:00. My splits were: 6:58, 7:03; 7:04, 7:06; 7:05, 7:04. 

It’s easy to beat yourself up when you have a run like this. I was really close to flat out quitting after the first set, but I made myself focus on the effort, not the paces. Regardless of what pace you run (or don’t run), if you are pushing yourself hard and getting through the workout, the workout is a success. And you WILL improve and get faster. This has been my weakness – I am always so tied to paces that if I feel it slipping, I lose the will to push. And a workout completed, even if 10-15 seconds slower per mile than planned is better than a workout where you quit.

The rest of the runs this week ranged from 6-8 miles including an awesome morning 10k in Central Park.

photo (54)

And a sunrise run along the boardwalk in Staten Island:

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Have you run Wineglass? 

How long does it take you to start getting some speed back post-marathon?

Racing this weekend? I am racing my first 5k on Sunday!

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I don’t post here every day, but I post all of my workouts (and other happenings) on Instagram on a daily basis {NYCRunningMama}.

For More NYC Running Mama training updates, pictures and ramblings, check out:

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    17 thoughts on “Training Catch Up + Fall Marathon Plans

    1. Pingback: Fall Marathon Plans + Back Home! |

    2. That is so cool about Instagram! How does one have 9,000+ followers?? WOW girl! I haven’t raced a marathon in over 7 years but I did just race a 32 mile duathlon (run/bike/run) and it’s been just over a week and I don’t have my legs back yet. Like you, my next goal race isn’t until Fall so I’m trying to remind myself of all the time I have!
      Good luck in your first 5K. They are grueling…but short :-)
      Allie recently posted..VITA AdVentures Abroad: World Championship Duathlon, SpainMy Profile

    3. I’ve run wineglass, but on a really hot day. Had the race not been 80 degrees, I would have easily run a huge PR on that course. Unfortunately I had to hold back and only PR’d by a few minutes (but better than winding up with heat stroke).

    4. Some amazing workouts! I always have paces in mind with speed but I tell myself it’s really the effort that counts. It wouldn’t make sense to quit just because I wasn’t hitting some arbitrary number. What a waste. With the weather being a factor, focusing on effort makes much more sense to me.

      I’m running the NYRR oakley mini 10k on sat, weather looks nice and my husband and kids are coming so very excited!
      Michele @ paleorunningmomma recently posted..Why My Kids Don’t Eat PaleoMy Profile

    5. I’m so excited for you to do wineglass, I will be cheering for you so insanely loud everyone is going to hate me! You have been training so strong, and I cannot wait to see how awesome you do. Thanks for being my friend and inspiration! Make sure you get some downhill runs in, but also good work on getting ones with rollers in there. It’s not an OMG downhill course, definitely gentle rolling.

    6. Congrats on your award!!!

      I’m running the Mini 10K on Saturday. It will be my goal 10K for 2014 and I’m excited and terrified at the same time…! Good luck on your 5K!

    7. My husband and I are running Wineglass for our 11th anniversary! It will be fun to train ‘with’ you! We’re both using Hanson’s Marathon Method this time and so far are happy with the added miles. Hope to meet you in October!

    8. The Wineglass marathon in Upstate NY sounds so beautiful and fun!! I would have contemplated that marathon, however, I am running the Maine marathon on October 5, 2014! I just started using Hal Higdon’s novice 2 marathon training plan. I tried to introduce some speed work back into the mix last Sunday, but my achilles has been sore. Hoping to pick back up with miles tonight through this weekend!
      Kara A. Forrest recently posted..Sunday MusingsMy Profile

    9. How you describe your feelings when you can’t hit the pace or goal you set for your workout resonates so strongly with me. In the past, I’ve actually quit workouts when I can’t keep up with the goal I set for myself; I let my mind get the best of me. But I’m learning more and more to just push through and finish my run on a good note even if I have to scale back on my time goals. Overall, it’s making me a stronger runner to finally find consistency in finishing my workouts and it makes me a happier person as well. Kudos to you for conquering the voice that tries to deter you.

      Also, I have not run Wineglass but I’ve heard great things about it and am considering doing it in the fall of 2015 so I will be reading all about your experience! You will do great!

    10. Looks like training is going well so far for you! I am in the same boat of trying to find routes that are not all flat, it is easy to do when you are running hard workouts as you are pretty tired in general.

      I was looking into wineglass, but I think Chicago will be a better one for me….I just found out I can run in the elites, so pretty excited about that, but wineglass is meant to be fast! I am sure you will do great :)
      Tina Muir recently posted..Secrets to Success; Suspension System ExercisesMy Profile