CIM, Marathon, Weekly Recap

Training Log – 09.16.18 (CIM Week 3)

Happy Sunday!

Here is what my training looked like the week of 09.10.18 – 09.16.18:

Monday – Cross Train

I started the week off with a rest day from running. Cross training was an option if I wanted it, so I decided to go with it. I wanted to move my legs around a little bit without taxing them too much, so I did an easy hour of spinning on the elliptical. I can probably count the number of times that I’ve been to the gym for cross training over the last 5 years on two hands. It’s just not something that I typically do, but I actually enjoyed my time on the elliptical Monday morning. Sometimes my legs feel worse if I just do nothing, so a gentle cross training day seemed like a good option!

Tuesday – Quality: 11 miles (7:22 pace) 

Tuesday morning was my first big marathon pace workout. The workout was a one mile warm up, eight miles at marathon pace and a one mile cool down. I was a tad intimidated by this workout, mostly because eight miles seemed like a really long workout. I’m still trying not to think about the fact that I will ultimately have to do 18 more miles at that pace! Ha.

I ended up doing a two mile warm up, just because I can’t really get myself into “go mode” very quickly in the mornings. Daniel joined me for the majority of this workout, which was certainly nice and very helpful. In fact, I think he felt better than I did. He was having no problem carrying on a conversation, but I was in survival mode the zone and could only muster up a couple of sentences and a few one to two word responses to his.

My goal pace was 6:45 to 6:50. My splits were 6:57, 6:54, 6:42, 6:47, 6:55, 6:39, 6:47 and 6:48, which ended up being a 6:48 average for the eight miles. I was working to hit the paces, but for my first big marathon pace workout, I’ll definitely take it!

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First big marathon pace workout on the #road2cim is in the books! I did a 2 mile WU, 8 miles at marathon pace and a 1 mile CD. Goal pace for the MP miles was 6:45 – 6:50 and I averaged 6:48! @dgardner56 ran 5 of the MP miles with me and then I finished it up by myself (with @myrunangel). It was 73° with a DP of 73° as well, so a bit cooler, but still super humid. I’m proud of this effort! Of course, I always need some good puppy cuddles after a tough run! 🐶 Also, in one of these pics I am texting @jpcowart who did the same workout this morning and CRUSHED it. Like averaged 20 to 30 seconds faster than we thought! 🙌🏽 #marathontraining #mckirdytrained #road2cim #runitfast #likeagirl #runlove #puppylove

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Wednesday AM – Easy: 8.4 miles (9:04 pace) + PM – Pilates

Wednesday morning I had a seventy minute easy run. My left foot was bothering me a good bit Wednesday morning. It was sore on the ball of the foot and also along the outside edge. I think that the shoes I ran in Tuesday might have contributed to the “issue,” which has thankfully turned out to be a non-issue at this point. I have a pair of Altra Torins that I have been running in periodically for about a year. They are well past their expiration date as far as mileage goes and I am officially done with those shoes.

I was a little bit nervous that I might not be able to do Pilates Wednesday evening if my foot had still been hurting, but I iced my foot pretty much all day at work Wednesday and that seemed to take care of whatever was going on. I told the instructor that my foot had been bothering me some and we modified a few of the exercises slightly just to avoid further aggravation.

Thursday – Easy: 8 miles (9:12 pace)

I was going to play it by ear Thursday morning, depending on how my foot felt. I had another seventy minute easy run scheduled, but wasn’t sure if that would happen or not. The foot was a tad tender for about a mile, but then it felt totally fine. I iced it pretty much all day at work again Thursday just for good measure.

Friday – Easy: 7.2 miles (9:21 pace) 

I had a one hour easy run on Friday. I didn’t notice my foot during the run at all, which was a huge relief!

Saturday – Long Run: 14.1 miles (8:28 pace) 

Saturday’s long run was just an easy, time on feet run. There was no hard effort involved. It was all about just getting out there and getting used to running for a bit longer than usual. I was a bit more tired than I expected to be, but otherwise this was a good run! I honestly feel like I am not doing enough to train for CIM at this point, but I feel fairly certain that things will ramp up soon. I’m used to having two to three workouts per week, but I’ve just had one workout the last few weeks. Technically a long run counts as a workout, even if there are no hard miles in it, but still … it doesn’t feel like a workout.

Sunday – Easy: 7.15 miles (8:30 pace)

Sunday morning was a one hour easy run with friends and was a nice way to end the week.

Total – 56 miles

I don’t know how I managed to end up with an even amount of mileage because I have completely given up on trying to end my runs at an even distance. Somehow it worked out this week though. I like it.

Have a great week!

CIM, Marathon, Weekly Recap

Training Log – 09.09.18 (CIM Week 2)

Happy Monday!

Here is what my training looked like the week of 09.03.18 – 09.09.18:

Monday – Easy: 6.65 miles (9:07 pace)

I started the week with an sixty minute easy run with friends (thanks to Labor Day)! It was so nice to have that long weekend. I definitely wish we had more of those!  We met at Coffee Loft in Fairhope and did just under seven miles. We did the post-run coffee conversation thing and hung out for quite a while afterwards. It had been entirely too long since I have had coffee from Coffee Loft. They have the best coffee around, hands down.

Tuesday – Quality: 8.2 miles (8:34 pace) 

Tuesday morning I had a fun little track workout. It was a two mile warm up, 5 X 1000 w/ a one minute recovery, 5 X 200 w/ a 200 recovery and a two mile cool down. Thankfully, the 1000s were done at threshold pace instead of at V02 max pace. Otherwise, I would not have referred to this as a fun little workout. It would’ve been more like a big deadly workout. Ha!

I had some good company at the track, which always makes for a much more pleasant workout experience. Jessica did the workout with me and Daniel ran the 1000s with us. Mollie was also out there doing her thing as well! My goal pace for the 1000s was 6:25. Actual paces were 6:25, 6:16, 6:12, 6:15 and 6:07. I am so used to running 1000s all out that it was a bit of a challenge to hold back. I got a little carried away on those, but I felt relaxed and I didn’t feel like I was pushing myself too hard.

My goal pace of the 200s was 5:30. Actual paces were 4:57, 5:18, 5:00, 4:54 and 5:04! I LOVE me some 200s! I even switched out my shoes mid-workout for the 200s because I wanted to test out my new Nike Vaporfly 4% shoes. I’ve never taken two pairs of shoes to the track with me before, but I think this is actually pretty common for folks to warm up and cool down in their trainers and workout in their “speed” shoes. I mainly wanted to test the shoes because I was planning to wear them for my race this weekend and I figured that it might be a good idea to at least run in them a little bit before then. They made me feel very fast!

Wednesday – Easy: 7.85 miles (8:56 pace) 

Tropical Storm Gordon graced us with its presence late Tuesday evening and into the wee hours of Wednesday morning. I had a seventy minute run scheduled. Since the weather was iffy out, I conceded to the treadmill. Not that I mind the treadmill at all. I’m actually very thankful that I have it. I listened to Lindsey’s interview with Todd Williams, a two-time Olympian and founder of Run Safer. I enjoyed this episode a lot and I’m glad that so many people are having important conversations about safety.

Thursday – Easy: 7.5 miles (8:41 pace)

Thursday morning I had a one hour easy run. Daniel and I ended up running just over an hour (sixty-five minutes). We know most of the routes by distance and not by time, so it’s been a bit of an adjustment to try to figure out how to shorten the route to not go too far over the allotted time. The temperature and dew point were both 75 Thursday, which made for an exceptionally humid, muggy run. I could actually see the air it was so thick. I don’t like it when I can see the air.

Friday – Easy: 5.25 miles (9:19 pace) + PM – Pilates

Friday morning I had a forty-five minute easy run. Daniel, Bowie and I got in just over five miles. Nothing super noteworthy to report there. I wanted to make sure that we kept it very easy, which we did, since I had a race the next day! I went to Pilates Friday evening. I typically go on Wednesday, but school was cancelled and everyone’s schedules were a bit off this week with the storm. I was a bit concerned that doing Pilates the evening before my race might not be the best idea, but it seemed to workout just fine.

Saturday – RACE: 11.7 miles (7:50 pace) 

All the details you could ever possibly care to read about have been successfully documented in my race recap post. I did just over 3 miles as a warm up, raced a 5K, did just over 4 miles as a cool down and did 1 mile with Brooks when I got home. It was a smorgasbord of mileage that added up to what I might even consider a “long run.”

Sunday – Easy: 7.75 miles (9:00 pace)

Sunday morning I had a sixty minute recovery run. I ended up with seventy minutes, but the pace was on point. Our regular route at Warehouse takes us just over seven and a half miles, so I just went with that. My legs felt surprisingly good! Hooray! Although, my coach has warned me that I might be changing my tune by tomorrow. Delayed onset muscle soreness is a real thing. I’ve got an off day from running planned tomorrow just in case those DOMS try to get me. 

Totals – 55.7 miles 

That’s it for now! Have a great week!

CIM, Marathon, Weekly Recap

Training Log – 09.02.18 (CIM Week 1)

Happy Labor Day!

Here is what my training looked like the week of 08.27.18 – 09.02.18:

Monday – Easy: 7 miles (8:34 pace)

Monday morning I had a sixty minute easy run on tap. I ran two miles on the treadmill while Daniel biked on the trainer and then we did five miles outside together. A lot of my runs are going to be based on time this training cycle. I’ve never trained by time before, so it’s a nice change of pace. My coach basically explained to me that our body doesn’t understand miles specifically, but it understands time and intensity of effort.

Tuesday – Easy: 8.2 miles (8:34 pace) 

Tuesday morning I had a seventy minute easy run. I accidentally typed seventy miles at first … this time thing will take some getting used to. Haha! Within the first mile of this run, an owl swooped down and almost picked me up by the ponytail! It was nuts. We saw his shadow as he came up behind us. I even commented to Daniel at how close the shadow appeared. Turns out it appeared to be close because the owl was about three or four feet from my head! Yikes. Daniel screamed at it and started flailing his arms, which worked momentarily. He came back down on us one more time though and Daniel successfully defended me again. Most of our easy runs are fairly uneventful, but this one was a bit of a hoot (lame).

Wednesday AM – Quality: 8 miles (8:13 pace) + PM – Pilates

My main workout this week was a two mile warm up, 10 X 2:00 hard with 1:00 recovery and a two mile cool down. The two minute intervals were supposed to be done at between 5K and 8K pace. On the one hand, I knew this workout would be a little bit tough since it was twenty minutes of effort at a fast pace. On the other hand, I wasn’t expecting it to be nearly as tough as it actually was. Goodness.

My coach wanted me to do this workout on the roads so that there would be some rolling hills. I was also instructed to adjust the effort based on humidity, which I definitely had to do seeing as how it was 77 degrees with a dew point of 77 at 4:45 a.m. It took me a while to settle into a good rhythm during the first few repeats (even after a little big longer warm up), but once I got going, I was fairly consistent and about where I expected to be pace wise. I got stopped by traffic with about 10 seconds to go on my next to last repeat, which was a bit of a bummer. It’s always best to refrain from running out into oncoming traffic though!

I wasn’t looking at my pace at all during this workout. I tried to focus on keeping the effort at the appropriate level. Once I got home and checked out the data, I was pleasantly surprised at the paces that I ran!

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I went to Pilates Wednesday evening. I wouldn’t recommend doing Pilates the day before a hard workout, but going the evening of the workout seems to work pretty well. I got some good stretching and strengthening in and slept like a rock.

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Thursday – Easy: 8 miles (8:51 pace)

Thursday morning I had another seventy minute easy run. My legs were definitely feeling the effects of Wednesday’s workout + Pilates combo, so I took it extra easy. There wasn’t anything eventful to report about this run.

Friday – Easy: 5 miles (8:56 pace)

Friday morning I had a forty-five minute easy run. Daniel and I got in five easy, uneventful miles. My legs were still pretty tired, but nothing was sore or anything like that … just a little fatigued.

Saturday – Easy: 14 miles (8:17 pace) 

My long run for the week was supposed to be an hour and forty-five minutes. I actually ended up going a bit over that (not by much). The weather was a bit iffy before the run, but being the stubborn runners that we are, several of us decided to give it a go anyway. We made it through one mile without any rain, but during the second mile the skies opened up and we got absolutely drenched! At that point we were already out there and committed to the run, so it didn’t really matter. I don’t know about you, but I am totally okay with running in the rain if it starts while I am already out there, but I don’t really care for starting a run in the rain.

We altered our route a bit to stay closer to the car than normal, just in case the rain turned into something more substantial. Thankfully it didn’t. The rain even cleared out for the majority of the run. It started raining on us again during the last few miles, but at that point it was actually welcomed and felt quite nice.

Running in the rain can be quite therapeutic. The only downside is that your shirt will potentially turn into a dress.

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Sunday – Easy: 6.5 miles (8:51 pace)

Sunday morning I had a sixty minute easy run and I was able to run with some of my best running friends! Love these girls so much!

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Totals – 57 miles 

That’s it for now! Have a great week!

CIM, Marathon, Nutrition

All the Small Things

Bonus points if you read the title of this post in your head to the tune of blink-182.

As I am about to embark on this marathon training journey, I’ve been thinking a lot about the little things outside of the actual running that I can do to make this training cycle, and hopefully the race that ensues, the best one ever! For me, the actual running isn’t really a problem. Don’t get me wrong, the actual running is VERY IMPORTANT. The principle of specificity tells us that if we want to get better at running, we need to … run. At this point in my running “career,” I know that I can and will do the work. I also know that there are plenty of other small things, that potentially become big things when all combined, that I have neglected a bit in the past.

I’ve been training and racing pretty consistently now for close to 10 years. Consistency has always been something that I’ve had going for me in various aspects of my life and it’s been especially beneficial with running. I’ve run over 150 races since 2010. I’ve improved tremendously since I first started running. My dad jokingly told me one day that he was surprised that I stuck it out with running since I wasn’t really very good at it when I first started. Ha! I’ve taken my 5K time from 24 –> 18, my 10K time from 50 –> 38, my half marathon time from 1:48 –> 1:24 and my marathon time from 3:24 –> 3:02.

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I’ve worked very hard to get where I am now and I am very proud of where I am. I feel like I have almost reached my full potential as a runner. While I definitely think that I have some more PRs left in me, I am not going to be making drastic improvements. I am fighting for every second of improvement at this point.

This got me thinking, what else can I do that I haven’t really done (or maybe haven’t been consistent with) in the past? I came up with a pretty good list of things!

Strength Stuff 

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I have pretty much completely neglected strength training during past training cycles. I actually have been somewhat consistent over the years with keeping core exercises as part of my regular routine, but that’s been the extent of it. I was looking for something that I could easily add to my routine that would complement my running. Enter Pilates.

I have been going to Pilates for about four weeks now and I am really enjoying it. I am only going once a week for 45 minutes, but that time will definitely add up over the course of the entire training cycle. Pilates has reminded me that core strength is not just about abdominal strength. The term “core” encompasses your entire torso, including your hips, abs, back, shoulders and neck. Your core acts as a stabilizer and a center for you to transfer forces through when you are running or doing other activities. A stronger core enables you to better produce force during activities such as running and helps you to better control and maximize the forces you are producing.

Pilates also increases your joint mobility and improves flexibility. Flexibility is definitely a weakness of mine. Specifically, I have zero hamstring flexibility. If Pilates can fix that, it’ll be a miracle! I am also doing regular stretching and foam rolling. I plan to keep that up throughout the training cycle as well.

Fueling Stuff

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Another thing that I have pretty much completely neglected in past training cycles is practicing my race day nutrition during my long runs. I know. It’s terrible and it’s basically a rookie mistake. For my first marathon (pictured above :)), I really didn’t know any better, but now … I really have no excuse. I *know* all the things that I need to be doing, but I just haven’t actually done them in the past like I should. That is going to change this training cycle!

A general rule of thumb is that you need 30 to 60 grams of carbohydrates for each hour if you are running longer than 75 minutes. You should be fueling as early as 30 to 45 minutes into the run. Another general rule of thumb is that you need to drink approximately 5-7 ounces of fluid every 15-20 minutes (enough to replace fluid loss). I am terrible about carrying water with me when I run (read that to mean that I NEVER carry water with me). I drink plenty of water throughout the day, but I don’t drink it on the run. I’ve got to start practicing with both gels and water during my long runs.

I’ve had good luck with Generation UCAN for a couple of my past marathons (specifically, for my two best marathons). For both of those races I took one packet of UCAN (using a flavor with protein) before the race and then I had half a packet of UCAN (using a flavor without protein) at two points during the race (at miles 13-14 and 19-20). I got away from using the UCAN before my long runs during my last marathon training cycle after I had one run where I felt like it didn’t sit well in my stomach. Of course, that could’ve been due to a myriad of other factors and I think I will probably need to give the UCAN another try (especially since I still have a lot of it at the house).

I might experiment with taking UCAN before the run and then taking gels during the run. I used Huma gels during my last marathon and there are some flavors of those that I really like. I’ve never had an issue with them upsetting my stomach either, which is definitely a plus. Using gels during the race would definitely be a bit more convenient as well.

Another important piece of the fueling equation that I would be remiss not to mention is that it is of the utmost importance to make sure that you are eating a balanced diet filled with protein, carbohydrates and fats throughout your training. You can’t run well if you don’t fuel your body properly! I would say that I do pretty well on this front, but there is always room for improvement. My biggest concern is not getting overly obsessed with what I am eating. There’s a fine line between keeping track enough to know that you are getting enough and going down the rabbit hole of obsessing over all of the numbers. I definitely won’t be counting anything, but I will be trying my best to make sure that I am getting enough of everything that my body needs.

Mental Stuff

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I haven’t done a ton of work on my mental game in the past. I guess it’s probably fortunate that I haven’t really needed to! I am usually just thankful and happy to be running. With that being said, I know there are definitely things that I could do to up my mental toughness. I actually started reading Matt Fitzgerald’s “How Bad Do You Want It?: Mastering the Psychology of Mind over Muscle” during my last marathon training cycle and I just couldn’t get into it. The only logical conclusion I can come to is that I must not have wanted it badly enough! I’m going to give that one another shot this training cycle!

I must say though, I am really jazzed about this training cycle. I haven’t been this excited about running a marathon in a long time (possibly ever!). I feel like I am giving myself every opportunity that I possibly can in order to be successful. I mean, I’m flying across the country to run a marathon on one of the best courses in the United States! If that isn’t setting yourself up for success, I don’t know what is. I am going to approach the race with an A, B & C goal. I don’t know exactly what those will be at this point, but I will likely share them with you guys when I get it figured out. I appreciate it when other runners put their goals out there and I’ve done the same in the past.

In the meantime I will try to stay focused and patient, trusting that my training and all of these “small things” that I am doing will get me where I want to be when the time comes.