Tag Archives: Marathon Training

ZERO Week (almost over)

The final week before a marathon (or any goal event really) is both an awesome time and stressful time. You’re excited and you’re fit (hopefully), but by resting more than usual you feel not-so-fit. You’re excited to run the marathon, but on the other hand it’s a marathon, it’s so LONG and it gets so darn difficult…and so on and so forth. There are more opportunities for ambivalence than a political convention. For many people yesterday was the peak of these mixed-feelings as it was the 3rd anniversary of 4-15-2013, and the deaths of 3 people (later, 4), with 260 people sustaining injuries, and also the day when many are flooding into Boston to kick-off 4 days of indulgence in running lore.

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2014: Synchro-Myofacial-Release

One of the things that draws many to marathon running is its duality. It is an individual sporting competition but also a thing that hints at the very definition of community and teamwork. This duality will be the exact driving force behind my own performance this Marathon Monday. I’m going to be running with Meredith. We’ve never actually done a race side by side before. She’s one of the best friends (and humans, period) I’ve ever known. And yes, we’ve logged many hours running side by side, we’ve composed the Great American Novel’s worth of text messages about running, we’ve coached and counseled each other in running and in life, and we’ve run the same races plenty of times. But never 100% together.

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2013: Shakeout run, SoCal Style

After the rough fall season I had with my health, and then totally bonking at the LA Marathon also due to illness, I decided not to go to the Catalina Marathon after all (discussed here). And then, I sort of tanked emotionally and physically (again). Instead of increasing my stress by trying to stick to my training plan for Boston I switched up to a more intuitive style for a couple weeks, and that coincided with racing season kicking off. I love races. Not because I’m particularly competitive really, I just love the feel of races…people are so friendly at them, and I love that while you’re participating in a race from 1 mile to an ultra-marathon that’s all that exists for that period of time: running. It’s good medicine.

Top: "yaaay we're going to run on trails!" Middle: "Yay, we ran on trails" Bottom: muddy happy trail running Bootleggers.

2016: Paleozoic Trail Races Silurian Spring 25k: Top: “yaaay we’re going to run on trails!”
Middle: “Yay, we ran on trails”
Bottom: muddy happy trail running Bootleggers.

 

 

Basically my strategy became: run when I wanted to and do whatever type of run I felt would bring me a psychological boost (while maintaining a minimum of marathon readiness), and I would race for the fun of it. This way, even though I’m feeling heavy, slow, and tired (all the time, more or less), I wouldn’t lose sight of how much I love running, and how much it makes the rest of life manageable.

The Good Life Race 5k: Start coral happy place with Lauren. The last 50 meters, and the start of the women's race. (I'm in the front!)

The Good Life Race 5k:
Start coral happy place with Lauren. The last 50 meters, and the start of the women’s race. (I’m in the front!)

Even once I decided to switch to this love-based running strategy I was consumed with kind of wanting to bow out of Boston this year. Which, well, is a bit out of character for me. What really was going on was that I have gained weight and haven’t been getting enough rest – all related to overall stress I think, and that was being channelled into a complete lack of confidence. 0dcae5b0347e3156b1a13392aa9c3825I spent a lot of  time thinking about all the reasons why it would be better NOT to run Boston this year, and although all of these things are true, it’s embarrassing to admit I nearly committed to a DNS because of them: I don’t have the money to spend on the trip, I’ve gained too much weight to feel good when I run, I have no chance for a PR and it’s been so long that another slow marathon will leave me too frustrated to handle, my gut issues (celiac, colitis, diverticulosis – for those who don’t already know everything about my plumbing) have been unpredictable lately and I don’t want to eat out for 4 days, I have too much work to catch up on….and so on…you see how ridiculous this all was at this point.

Whenever I was talking with people about their running during this time, and especially when talking with Meredith or other close friends, I noticed that all those excuses weren’t present in my mind. So I asked Meredith what she thought about running together. Like, TOGETHER – together. Like, you know, teamwork. But we’re focused on her goals and the purpose of my race is to make her race better (hopefully). She was in! Phew! The magic in that is this will make my race better. It will make my race, period. Ever since making that decision, I’ve been enjoying (almost) every run, and have been so excited for marathon weekend.

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2016: Post Shamrock Shuffle 8k with some BRC essentials.

That’s the beautiful thing, not just within running, but in life. If you put your focus on others, and strive to lift them up. You end up getting lifted up too. In fact, you ‘re really the one getting the better deal.

*AB

kelly

Kelly, always saving the world and stuff.

P.S. I’d be inexcusably remiss if I didn’t note also that for the second year in a row I’m staying with my wonderfully generous and thoughtful friends Kelly and Tish, who live in Boston.  Kelly is running the LONDON MARATHON next weekend! Kelly is also fundraising for VICTA a charity providing support for children with visual impairments. As a personal favor to me, please head to her fundraising page and drop a British Pound or two!

 

New pub-trivia facts about Annabelle, and a 5k you should check out

I can't share a running photo, because I haven't been racing! But this is proof positive for you that all else is still in order.

I can’t share a running photo, because I haven’t been racing! But this is proof positive for you that all else is still in order.

Please forgive me the fact that most of this post is a duplicate of what you’ll find on another blog, one that I hope you’ll have an interest in after reading this. I’ve been on a long slow road to getting my blogger mojo back after a rough 2014 in terms of training, racing, and running culture in general. I’ll begin elaborating on these things, as well as the typical over-indulgent posts you subscribe here for, in the near future. In the meantime here are a few “Annabelle Trivia” bits for you to enjoy:

  1. I rarely untie/retie my shoes. My mother has scolded me for this since the day I learned to tie laces in the first place. My running shoes get re-tied maybe once a month on average, and my non-running sneakers maybe twice in their lifetime, if that. *note: sometimes before a race, if I’m nervous, I’ll tie and retie my laces upwards of 15 times – a life lived in extremes.
  2. I AM running the Boston Marathon this year, my 4th shot at the course. I WILL NOT be anywhere near PR shape.
  3. I am still working on being OK with #2
  4. I really enjoy the boxed wine from Target
  5. My favorite foods, in random order are: apples, lasagna, pie (apple, blueberry), single-malt scotch, pickles, Classic Lays potato chips, Skittles, Goat cheese … you can see why I’ve never seen 10lbs within range of my racing weight.
  6. I recently traded in the 1999 Chevy S10 Pickup that I’ve been commuting over 300 miles a week in for 4 years. My spiffy new ride has lots of bells and whistles, and now I have all kinds of data to illustrate that I spend, on average, 15-20 hours per week in my car…no more mystery about my injuries!
  7. I am a race director (mostly self-appointed and title)! I’ve always wanted to be at the helm of an event, and here we go, I’m feverishly trying to expand my skill-set to ensure success (yes, this is me asking if any of you want to join my planning committee).

Why you should register for the Super Sunny 5k today!

It’s nearly Valentine’s Day, and I hope your 2015 is off to a great start! For me, a few notable things come to mind when I check in with my personal goals (in no particular order):

  1. I have created some energizing momentum toward my professional
  2. goals in just the first 5 weeks of the year.
  3. I am, thankfully, 7 weeks into training for the Boston Marathon!
  4. I’m struggling with a couple of health related resolutions I made for 2015…time to find a different motivation!
  5. I’ve witnessed more than a dozen breakthrough moments as GCS staff members and people receiving services work toward their goals!
  6. My job is sometimes hard to understand, sometimes challenging, and always important. I think everyone who works at GCS could say the same, and I wouldn’t trade it for anything.
  7. I’ve developed a deeper understanding of just how much of a turning-point 2015 might be for the work we do at GCS, both as employees and people receiving services.

Let me elaborate on this last points MILLION dollars, 70 of them. SEVENTY MILLION DOLLARS! For me, this is such a large figure, that it doesn’t seem real, yet at the same time, it sort of terrifies me.

For me, this is such a large figure that it doesn’t seem real—but it does seem terrifying. If you are like me and this figure seems too big to touch, let me bring it closer to home. With the end of the tax increase of 2011, your personal paychecks will increase by a few dollars. Multiply that by all the income-earners in Illinois, and you have over a billion dollars! A portion of this tax money is allocated to providing crucial services to adults with developmental disabilities. More of your paycheck in your pocket means tax revenue decreases. When the tax money decreases, the funding thus decreases.

Currently, GCS sees an annual gap of $300,000 for day-program services alone. That is to say, after financial support from the state and federal departments is exhausted, we need to raise $300K in order to continue to provide quality, progressive, and inclusive support.

Overwhelming, isn’t it? I sure think so! Take a deep breath, because you can make a real impact very easily! Here are two ways to help:

1.)  Contact your legislative leaders! They are the play-makers, and they can’t know what is important to us if we don’t tell them! Use the links below to advocate for those we support, and for that which we believe in, and strive for.

Senate

House

2.)  REGISTER TODAY for the Super Sunny 5k. Your $25 registration fee goes right into filling these funding gaps, and you’ll also have to opportunity to help us raise additional funds in the registration process. Click here to go to our registration page.

With hope and aspiration,

*AB

Book Review: 80/20 Running – Matt Fitzgerald

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This book will be released on September 2, 2014 and is available for pre-order on Amazon (Kindle or Paperback), or via Penguin books.

Read it:

  • You’ve gotten injured, perhaps more than once, when you were otherwise fit and still want to keep running (and improving).
  • You have been running 5k’s up to maybe a half marathon and want to train for a marathon (although the book caters to 5k – marathon distances).
  • You enjoy reading literature reviews and find it entertaining (and helpful) to know what current research is suggesting.
  • You’ve read some of Matt Fitzgerald’s other books (I think it’s fair to say he’s a prolific writer at this point) and enjoyed them.
  • You are a solely motivated by how many miles you log per week, and how much faster you logged them than last week.
  • You like reading books that dispel myths.
  • You’re a fan of the McMillan or Daniels training tools and templates (this book is totally compatible with them).

*I’d like to point out, as an aside, that this book goes very well with Fitzgerald’s “RUN: The Mind-Body Method of Running by Feel”. My opinion is such that if you read both, and have been running for more than 6 months to a year, you can probably then self-coach with reasonable success.

Skip it:

  • You have a training program that works for you and you haven’t experienced; symptoms of over-training, injury, a performance plateau, a sense of malaise or apathy toward training.
  • You’ve been under the tutelage of a well informed coach, you’re injury fee and happy with the progress you’re making.
  • You don’t like hearing about what “science” says. (yes, I know you are real, and it’s ok)
  • You want to just be given a plan and told what to do, not react to how your training goes or have to spend time planning your runs. You aren’t interested in the why’s and how’s, just the do’s and don’ts.
  • You can only/are willing only to train 3 times per week (<4hrs, but still expect to improve. (ok, so the book doesn’t say this, but I formulate that this training philosophy requires increases over time to training volume)

Context:

Several points that might bias me slightly toward liking this book: If you’ve read my rant page on the state of product reviews on the internet, then please allow me a teaspoon of hypocrisy. I did not pay for this book. I asked Matt if I might be sent an advanced copy, and to my surprise he (and his publisher) obliged. Next, as a rather large part of my professional life I spend a lot of time trying to synthesize lots of research results into, basically, getting small or large groups of people to buy-in to some different way of approaching problems and other things, and so I appreciate how difficult this is to do, I appreciate that this is the approach this books embraces. Finally, I like reading about running, and about different training strategies even if I don’t agree with them (in this case I do, however).

That all said, I had a bias to dis-like this book as well. As you may be aware the 80/20 principle (know by several names) is a popular one in business, managing, and with various work/life evangelists. It’s frequently misapplied, misunderstood, or over-generalized (simplified?), and I think more recently has been boiled down to the really annoying “work smarter – not harder” mantra. In order to be able to skillfully select the 20% of any causes that will generate the desired results takes a heck of a lot of hard work…I digress.

My Summative Experience:

Given that I was set-up to love this book, (“Run”, and “Diet Cults” are books I’ve pressured probably 50 people into reading, my interns have all been made to read the latter), I was actually a little disappointed. Of course, I should temper that by saying it’s exactly the same kind of disappointment I felt when I read “Hansons Marathon Method”. Both books are marketed as an approach to marathon training (ahem ,– running) that are “revolutionary”. So of course, you’re expecting some sort of magic bullet. The thought of which, even if you (like me) are in love with the process of training, will still find alluring. But this book is not “revolutionary”, I’d say rather that it addresses a cornerstone of successful training that is a MUST for all runners who want to run better (faster, healthier, happier etc), but one that runner’s typically fall into (the 80/20 formula) as part of their evolution as runners. That is, they get injured, get burnt-out, and so on, and over time settle into this more natural, and happily, more successful ratio.

I am definitely one of these people. I haven’t used a heart-rate monitor while running in years, but in the spirit of the full experience I wore one over the week and a half I was reading this book (it’s actually a quick read – I just had life-ish things getting in the way). Even though I’m still a bit out of shape (week 3 of an 18 week training cycle) I found that once I calculated my training zones I am well within the 80/20 rule. And in fact, when I looked back to my two most successful training cycles in the past, they were too. What’s of great interest to me is that had I followed the plans as set-up at the time, I would not have been. I would have, as defined in this book, been working way too much above the ventilatory threshold, but because I have always been a big proponent of listening to your body, I was “skipping” a lot of the workouts.

What was wholly not disappointing about this book is that I think I could go back twice and find additional interesting component topics to look into. Fitzgerald just does a plain old great job weaving in heaps of research notes.

Also, let’s just go ahead and acknowledge two things: first, the use of the term “revolutionary” is clearly a publishers’ favorite buzz word, and second, that sense of disappointment I had after reading the Hanson’s book? Well, I then used their training templates for 3 PR races, sooo…kettle, meet black.

Target Audience:

This is actually a little tricky to address. Normally I excel at pairing specific content with specific audiences (again, this is an element of my professional gig), but this book has left me a little stuck in the “der, well, everyone who is running should read this”. Let me explain: I hinted at this above, we all have to learn about what our bodies respond best to, and how they respond in general, to training. There is some trial and error to that. The thing is, we actually DON’T have to do the whole trial-and-error fumbling around in frustration thing because it’s been done for us, by other runners over many decades. If you read the books, and spend some time assessing and strategizing, then you can in large part avoid the misery of trial and error training. Reading about running, and the science of running, is a great component to that. I say reading, rather than talking with other runners, intentionally. Often runners get defensive, rather than grateful, when you start to pick apart their chosen training method.

I’ve learned this the hard way. So now, instead, I (try to) make only references to how I’ve contacted success in training, and then I recommend books. My rate of impassioned debates regarding marathon training has greatly decreased. But my recommendation library has grown. This book is perfect for it.

Key take home points (my favorite bits):

  • It is not as simple as arbitrarily delegating 80% of your training volume to easy running, and the remaining 20% to hard running.
  • There isn’t one most efficient way to run (stride, cadence etc), moreover your most efficient run is different given different workouts and other conditions.
  • There are people researching training loads and components of training, and slowly the populations they draw from are broadening (I’m being optimistic here).
  • To get better results over time in racing, you need to increase your training load/volume over time (i.e. run more).
  • Currently training models aren’t ousting old ones: they are building upon them.
  • Cross-training is supportive training (my words) – and has some positive effects beyond potentially injury prevention (I won’t give away the punch line!)
  • The point of diminishing returns in building fitness and skill is a real thing, so is genetic potential (for running fast).

Warnings and potential mis-use:

Within the book Fitzgerald makes the assumption (he might take exception to my use of this term, but I have a word limit here) that most people are running harder than they need to for optimal returns on fitness, I disagree, just a bit. I think within the running population there are people definitely people who fit that bill: I think these people tend to be beginners, or/and fairly competitive age-grouper types (this is where I fall, for a reference point) who tend to get stuck in a work-horse mentality and don’t realize they’re working in the realm of diminishing returns because the metrics like weekly mileage and individual workout stats are so damn reinforcing. Additionally, I think there is a population of runners (many perhaps falling into the 4:45 – 6:30 marathon finish, training 30-45mi/wk) who underestimate their rate of exertion, and aim too low in how hard they should train. It would be another 3,000 words for me to fairly elaborate this point, but I mention it here because I think there will be people who read this book and actually lose fitness gains by over-correcting.

Next, unlike the plans that typically appeal to beginners, where the whole 16-24 weeks of training is all pre-planned, you need to calibrate your training. This book includes great training plan templates and other key element run templates (tempo runs and the like), but you do need to first establish what your training zones are (i.e. easy, moderate, hard – the book will break them down into sub-sections for you), and then you’ll need to calibrate them over the course of training as your body adapts and becomes more fit. That is, as you improve. Call me a negative Nancy, but I can absolutely see people skipping the assessment work, assuming where their paces fall, and then blaming the system (er – Matt Fitzgerald) when they don’t improve.

Overall, this book is a great addition to your training resource library, and I look forward to digging into some of the finer points even more.

Let me know if you read it!

*AB

Book Review: YOU (only faster) – Greg McMillan 2013

The quick reference review

 Read it:

  • If you want a step-by-step guide that will walk you through the process of building your own custom training plan either by adapting a pre-designed one, or piecing a “custom” one together via training phase modules (provided in the book).
  • If you want to know what elements of your training to track and assess in order to build or adapt a marathon training plan.
  • If you are a runners who would like to coach other runners. Specifically, if you don’t have a lot of background in the sport beyond perhaps a handful of marathons or half marathons, and you haven’t built your own training or read much of the seminal research papers or books on the sport.
  • If you want to know what the seminal concepts of developing a competitive runner are, but don’t have time to read the books and research,  or peruse the countless online articles, this book will provide you with a basic understanding of what all those slightly more enmeshed runners are babbling about.

Skip it:

  • If you’re looking for a training plan or training style to follow for your first marathon (this book will likely totally overwhelm you, and you won’t know a lot of the crucial things about how your body adapts to training required to use this book as a resource).
  • Same as above, except you completed more than one marathon but haven’t kept a detailed training log. (I’ve done 6 marathons, and still couldn’t confidently answer two of the key questions)
  • Competitive age-group runners, who have been studying the sport, and designing and adapting (i.e. self-coaching) your own training plans for a while and are making progress, there likely isn’t anything in this book you don’t already know.
  • If you have read books and articles written by Daniels,  Lydiard, Noakes, Avery, Johnson, Pfitzinger, Fitzgerald (etc.) or any combination of these contemporary leaders, legendary and groundbreaking coach/scholars of the sport, then this book is basically cliff’s notes for what you already know.

The long form review

Context: This is 100% from my point of view,  I’m not trying very hard at all to be objective, because I’m not sure that’s necessary considering the product. I am coming at this from the perspective of half marathon and marathon training. I’ve read many, but certainly not all of the books on how to develop as a runner, and I read online content about the science of running and training at least a few times a week, I am currently “self-coaching” myself and seem to be making slow but steady progress. I have the capacity to read anything and everything about running (specifically marathon running), even the most detailed race-report of someone I don’t know whatsoever, and derive utter enjoyment from it, and so, any review of  a book about running is likely to have a slight positive leaning bias.

My summative experience: Until I got about a third through this book, I was disappointed, I wasn’t sure what service this book was offering. Mostly, I think I was hoping for something that would revolutionize my training, much in the way the McMillan (yes, same guy) calculator and Daniels’ charts have. I know, that was silly. Then, I thought about what it was I was expecting, accepted that this book differed significantly from that, shifted my perspective, and really enjoyed reading the rest of it.

As you can see I found plenty of things to tag for future reference. No, YOU'RE a nerd.

As you can see I found plenty of things to tag for future reference. No, YOU’RE a nerd.

Another early impression was that McMillan was annoyingly and frequently name-dropping. Mostly referencing his experiences with some of the preeminent scholars of running as legendary coaches. But again, once I was about a third of the way through the book, I appreciated the vignettes as they provided insight into how and why McMillan subscribes to the concepts he’s writing about. Also, one could really put together a reading wish-list from them.

For me, someone who builds their own training plans from scratch and it constantly adapting them for myriad reasons, a lot of the content of this book was a great source of reassurance that I am in fact training intelligently (most of the time). It also very succinctly explained some of the common arguments I have with newer (or less observant) runners.

This book is a good compliment to the McMillan calculator. In fact, based on the marketing for the book, it seems like the book is an advertisement for the calculator and the calculator and advertisement for the book.

This app has been worth the $4.99 pricetag for me. I've won many an argument, and recieved several crucial confidence boosts over the year or so I've had it on my phone.

This app has been worth the $4.99 pricetag for me. I’ve won many an argument, and received several crucial confidence boosts over the year or so I’ve had it on my phone.

Target audience:

I think this book is a useful reference tool for a fairly narrow population of readers (see the quick review up top).

Key take home points (my favorite bits):

  • There are more than just the 3 training phases (speed, strength, endurance) typically familiar to the recreational and maybe even more competitive age-group runner. McMillan describe 9 phases of fitness, and I was giddy with agreement reading about them.
  • Training for training! This is a concept that I think is crucial for beginning runners to grasp, that in order to reap the maximum benefits from your training, you need to be able to perform the training accurately, which means you may need to build some certain skills before diving into some types of quality work…in a nutshell, anyway. It’s kind of like thinking you can become a maestro by staring at a piano 6 hours a day: PERFECT practice makes perfect.
  • Subtle differentiation between things that are dogma and things that are science: for example, McMillan briefly discusses that the “hullabaloo” (his word) surrounding foot plant and running form (that is: the mid-foot strike controversy) is far less indicative of good running economy than overall posture (that is, foot strike pattern is a product (result), not a cause).
  • Tapering versus Peaking: personally, taper-banter annoys me, but I could talk and read about the art and science of peaking all day. So this chapter was a blast to read.
  • Predictor workouts: several workouts are described that aim to predict various race performances. I plan to use them all, a workout performance is much more comfortable to put your trust into than an iPhone app. (wink)
  • There is more than one way to perform a long run. I think that pretty much sums it up.

** these last two points do not differ significantly from other coaches such as Jack Daniels and Jay Johnson.

Warnings and potential mis-use:

PLEASE! As with all running books, DO NOT just piece together your marathon training plan from the modules in the book without first reading the entire book! I guarantee someone has already done this. And they may have a decent training cycle, especially if they’ve previously followed a training plan designed for mass consumption (e.g. pulled one off of a website, out of a magazine, or from a book such as Hal Higdon’s marathon training – all things that are acceptable for a first-timer). Or, they are going to totally crash and burn, or give up, or get injured, and then they’ll blog or post comments on forums that are totally misrepresenting the text.

That’s what I refer to as the “Hanson’s method syndrome”.

*AB

2013 Training and Racing Plan

It’s totally reasonable to expect a training/racing plan post to go up in late December for early January (and perhaps I did one and forgot?). As we enter the seventh month of the year, I’ve still been slightly less than committed to my racing plans and training strategy. Mostly because I want to be smart, and successful, when I hit the fall racing season.

What that really means is I don’t want to be miserable for my fall marathon(s). For those of you who are not runners, I’m sure you’ve assumed this but let me be clear: 26.2 miles is an ETERNITY of MISERY if you are under-prepared, injured, or anything less than 100% committed on race day.

A sub 2:45 marathoner in Chicago told me over the winter “A PR race is always easier to manage and less painful than a bad race”. For example, in my own experience, my 3:17 performance at Boston this year, even though I had some discomfort that held me back at times, was by far more enjoyable and seemed to go by much faster than the Chicago Half Marathon when I ran it last year in 1:38. If you do the math you’ll realize that the latter race was half the distance but run at the same pace. And, I swear, it felt like I was out there for just as long.

Another example, if you were reading Fluency’s Folly last fall you might remember this:

Slightly injured, burnt-out (mentally), under-trained = looong and tantrum filled marathon.

Slightly injured, burnt-out (mentally), under-trained = looong and tantrum filled marathon.

I ran a 3:26 at Chicago 2012, but I swear, it felt like I was out there for 8 hours, just China Town felt like I was on a treadmill. Bad race experiences, of course, can happen even when you are completely prepared, there are dozens of variables that can individually effect a marathon performance. I think it’s this sort of gambling scenario that keeps runners coming back to chase their own definition of marathon mastery.

I’ve had some success doing 2 marathons within 2 months (last year, Boston then Midland). This fall I’m attempting 3 in 3 months, with the last one being a doozy:

I know, you've seen this screenshot like 17 times now. Sorry, nerves.

I know, you’ve seen this screenshot like 17 times now. Sorry, nerves.

Racing review of 2013 so far:

I’ve run 4 half marathons, one being a PR where I felt as good as I could ask for (read about it here). The first one (here) I wasn’t race fit but still race a controlled race and was satisfied, the last two, I was emotional, not fit for them, and overall not pleased with how they felt (go here for a recap of the First Midwest Half). I’ve also done a 10k where I hoped to break 40 minutes for the first time, but failed, and had to admit I was injured (read about that here), I ran a 5k, totally impromptu, and was shocked to break 20 minutes, but it wasn’t without discomfort. Finally, in June I ticked two items off my running bucket list: Ragnar (fun recap post here) where I felt awful when running, but could probably be convinced to sign up again, and the Mt. Washington Road Race (HERE!) which brought me full-circle with my post-Boston events emotional roller-coaster and confirmed that I do in fact, love to run, and do, in fact, want to keep working at it.

Training review of 2013 so far:

Boston training went great, I hit most of my targets every week, and after a lot of time spent staring at my training log, and thinking back to how key workouts felt, I think I’ve isolated where I crossed the line from having some tight back/core/hip muscles to have pulled/pissed off muscles. It was while doing 800 repeats in March, I remember hitting descending splits and being stoked about it. I remember having 3 to go, and tension growing in my right lower back. I remember it hurting, and I remember making the choice to push through and get my split. Then, I remember searing pain 3/4 of the way through the penultimate 800. And then limping slowly through the rest of the workout and the cool-down.

I survived the rest of training, and still hit a massive PR in Boston. I’ve run between 30 and 45 mi per week most weeks, I took the week between Ragnar and Mt. Washington completely off of all exercise, I didn’t even walk the poor dogs. I’ve been seeing a totally awesome chiropractor  (Ryan) for the past 6 weeks or so and I’m learning a lot, but mostly, I’m learning the value of doing the ancillary work that elite runners and coaches are always talking about.

I returned to a structure plan 2 weeks ago, which included some flirtations with speed and tempo work, after at 15mi long-run effort today, I’m ready to commit to saying that I am officially “in training” for the fall.

Here’s what I have planned for the next two weeks.

training block #2

Beyond these next two weeks I’ve only just plugged in the key workouts I think I should be doing, and will fill in everything else as I go, based on how I’m doing. I’ve been trying to research how to best handle the recovery and preparation for the serial marathons…it’s a little overwhelming to say the least, although I’m ok with not racing hard at the No Frills marathon, and at Catalina, I’d really rather not do any walking, or feel like I’m unprepared to race should a perfect day present itself.

Planned races:

Bastille Day 5/8k (5k): Chicago, IL. July 11, 2013

Waterfall Glenn Xtreme 10: Darien, IL. July 13, 2013

Burgers and Beer 5k: Chicago, IL. July 15, 2013

El Chupacabra De San Antonio (10k): San Antonio, Tx. July 26, 2013

Zooma Half Marathon: Chicago, IL. August 10, 2013 **

No Frills Minocqua Marathon: Minocqua, WI. September 1, 2013

Bucktown 5k: Chicago, IL. September 15, 2013 **

The Chicago Marathon: Chicago, IL. October 13, 2013 **

Carrera de Los Muertos (5k): Chicago, IL. November 2, 2013

Catalina Island Eco Marathon: Catalina Island, CA. November 9, 2013

** = Goal Race (PR effort)

So there you have it. I’m sure I’ll add a few 5 /10k’s this summer and fall, because I’m a sucker, and there are so many good races every weekend! I could also continue with more detail about how I’m thinking about my training and race selections…but I’ll save that for later, this post is long enough.

What are your goal races the rest of this year?

Do you go to a chiropractor and/or massage therapist as a part of your training?

Got any research on ART, Graston, foam rolling, and the like you’d be willing to share with me (email me?)? I’m coming up peanuts…(stuff procured from the Graston Technique website doesn’t count).

Tell me, tell me!!

*AB