Thursday, December 29, 2016

Marathon Training Week 6

Finally a good week of training. No weather messing with my plans and it wasn't freezing either!

Monday: 5.5 easy miles at about 10mm
Tuesday: 6x1000 m at tempo with a warm up and cool down for 8 miles total
Wednesday: 3 miles easy
Thursday:5.8 miles on partly a trail run
Friday: rest
Saturday: 16 miles at easy pace. It was Christmas Eve morning and the weather wasn't too bad. It was drizzling, but not too cold. Most of the canal trail was plowed and there was only a little bit of ice here or there. This is the furthest and longest I have ever run at one time!
TOTAL MILES: 38.3

This week marked the end of the first phase of my training. 6 weeks down and 12 more to go.

Phase one recap:
Ran over 190 miles in 6 weeks
I was able to stick to my plan for every one but one due to the weather.
Overall I think I am on track for hitting my B goal, not sure about my A goal and my goal would be severe disappointment if I didn't make that.
I'm almost due for a new pair of running shoes and I need to invest in a descent pair of crampons or yaxtrax. The winter is just starting to ramp up and I am sure I am in for a lot more snow and ice. I feel like if I can get through training in this miserable weather, it almost won't matter what race day brings, I have seen and ran through it all, cold, snow, ice, rain, and freezing temps.

Phase two, here I come!

Monday, December 19, 2016

Marathon Training Week 5

The weather in Rochester is not what I thought I would be training in for this marathon. When I signed up for the Shamrock Marathon in June I thought I would be training in Coastal Virginia, little did I know that God had other plans for my family. So here I am, in Rochester, NY, training in the bitter cold, snow, ice, and slush. I have been putting off a gym membership for a number reasons so, I don't have the treadmill as an option. The cold really hasn't been a factor. I am learning how to layer and depending how cold it is, I am usually comfortable within the first mile. However, the ice and slush are my mortal enemies. I do not have a decent pair of Yaxtrax (come on Santa) so I am slipping and sliding all over the place if I am not ankle deep in slush. Good times.


So here is what I managed to get done this week.

Monday- 4.5 easy miles around the neighborhood

Tuesday- This was a mixed tempo that I did on the canal trail. I left my post-it note with the breakdown at home and ended up doing an extra mile at tempo because I couldn't remember the actual workout.

2 mile warm up
2 miles at tempo
1 mile easy
1mile at tempo
1 minute recovery
1mile at tempo
1 minutes recovery
1 mile at tempo
half mile recovery (I was getting cold)

8.5 miles total

Wednesday- I did 4.5 miles as part of a scavenger hunt put on by a local running store. Basically, the store puts together a festive list of checkpoints around town to run to. Team with the most points wins something fun, like beer. There is usually a company who sponsors it and provides food and drinks post run. It's a fun time. I am still trying to meet people in my new city and this is a fun way to do that. I did one in October and won a massage ball. Since I don't know many people, I  was a free agent and got put on a team that's pace was a bit faster than I should have been running after my hard tempo run from the day before, but since I didn't know any of them, I just sucked it up and sprinted onto each checkpoint. It was freezing, so maybe they just wanted to get it done! Either way, I had fun and met some people. (P.S. according to my training plan Wednesday is either rest/cross train/or easy 3 mile run.)

Thursday-FREEZING and lots of SNOW. I did not run. I was suppose to do 5 miles, but since I did two back to back hard days and it was miserable outside I chalked it up as a rest day.

Saturday-12 miles on the schedule. 6.5 miles accomplished. I can't blame it entirely on the weather, I had many obstacles between those 12 miles and me. Besides having to put off my run until the afternoon due to it being too cold and dark in the early morning and my husband not wanting me to run in the cold and dark alone, and then having my sons basketball game mid-morning, I had legit car issues. I finally registered my car with the State of NY and in doing so one needs a NYS inspection. In order to pass said inspection I needed new tires, which did not come as a surprise. Well, the service station did not tighten the lug nuts on my rear passenger side tire. You might think that I would have caught this as I was leaving the service station, but the roads were so covered in snow, I drove around the corner to my house very slowly and didn't think anything of it. The next day on my way to the canal trail that was plowed and runable for my Saturday long run, I discovered the loose lug nuts. As I got up to speed my car was shaking and making a horrible noise. When I pulled over, so did the car behind me to tell me he thought my tire was going to come off! I tightened the lug nuts as best as I could and I slowly drove it back to the service station and parked it until today. (It was still making the sound and I didn't think I should drive all the way to the canal and potentially damage my car.) So I did not have a way to get to the canal or a decent surface to run on. I tried to run the sidewalks, but they were covered in slippery slush, which at times, was up to my ankle, if they were plowed at all. It was the second crappy long run in a row, but at least last week I got in the miles.

Total mileage 26.5, about 10 miles short for the week.




Tuesday, December 13, 2016

Marathon Training Week 4

I'm not going to lie. It was a tough week. It was a lot to get me out the door for each run. It is truly starting to be winter here and the novelty of running in the cold and snow has warn off. At least I hope its the winter and not my determination to train all in for this marathon.

Weekly review:

Monday- 5 easy miles. This was the most enjoyable run of the week. I ran part of it on a trail and someone had put Christmas ornaments throughout the park and since there was a light dusting of snow it made me smile and the miles flew by.

Tuesday-9 miles with 7x800 making up the majority of it. I ran to the track and the whole way there I kept telling myself that if I only did 5 repeats it would be ok. I did do 7, but the 6th was much slower than it should have been. Instead of quitting I took a longer rest break and finished strong.

Thursday-Another easy day with only 4 miles. It was suppose to be at easy pace and the only pace my mind wanted to go was "walk". I somehow talked myself into the run and got it done.

Saturday-This was the "BIG" run I had been working up to the last 4 weeks. 15 miles. The first five at easy, the next five 30 seconds faster, and the last 5 at MP. It did not go like that at all. It was freezing. I overdressed. I started about 3 hours later than I should have. My stomach hurt. I had to pee. I had nothing good to listen to. And that was all in the first 5 "easy" miles (Which looking back on I probably should have started slower than I did). I did an out and back course along the Erie Canal and at the end of the second 5 miles I almost pulled the plug. I started back out, ran about a half mile and just stopped. Decided this was dumb, I was cold, and it was dark and gloomy and I wanted to be in my warm house. I then spent a couple minutes having an inner monologue about not being a quitter and at least getting the miles in and then ran/walked the remaining miles. As Western New Yorkers would say "It was Brutal!

So week 4 or 15 if counting backwards is done. Week 14 is happening now. I think it would be easier if the sun would actually show it's face for more than a few minutes here or there. But if it was easy everyone would do it. Isn't that the saying? My mom told me I was obsessed and I replied no, jut determined! So send me some good motivational vibes! I need them!!

Monday, December 5, 2016

I'm Back!

I haven't posted anything in over a year and so much has changed since I last posted in Feb of 2015. I took a lot of time off of running, most of 2015, to figure out my hamstring and back issues. I became a Healthy Running Coach.  I started a small business analyzing running gait. I moved to NY State. I signed up for and am currently training for my first marathon. I do post pictures and blurbs to my Instagram account, somanymiles. And I think it's time to start blogging again. 

So let me catch you up.

2015-my back, rather my SI joints kept my out of the running game for months. They would flare up, I would cross train, and as soon as I started running again my back would hurt. I really thought it was the end of my running career. I was contemplating taking up tennis, but I suck at tennis so I pushed on. By May, my back was better and I was able to start running regularly again, but my hamstring kept hurting. No matter what I did it would pull at the insertion with every step I took and it was miserable. I attributed it to my chronically tight hamstrings. So I stretched, a lot. I also linked this to my SI joints constantly going out and causing back spasms. (Hamstrings insert onto your ischium and since mine were tight it was pulling on one side of my pelvis and causing my pelvis to rotate.) But it wasn't because I have tight hamstrings, it's because my running form was awful (I just didn't know it yet). I somehow managed to get through 2015 with a few races here and there, nothing spectacular and I just resigned to be a part time runner, cross training on the elliptical to save my back from all the pounding and stress that goes along with running. 

Around the end of 2015 I decided that I wanted to get some additional certifications to increase my value as and Athletic Trainer. I worked as an Athletic Trainer doing physical rehabilitation for active duty military and as you can imagine most of them run! So when I came across Healthy Running and their course for continuing education and to become a Healthy Running Coach I jumped all over it. A HRC is different than a RRCA coach in that I don't write 18 week marathon training programs or couch to 5K programs. I look at you as a runner and determine how you can be more biomechanically sound, thus more efficient, less prone to injury, and dare I say faster. Running is so much more enjoyable when you do it with proper form. In early 2016 I attended a course and after reading a lot of research articles and studying a book called Anatomy for Runners, by Jay Dicharry, I took my exam, passed, and started using my knew knowledge of how to analyze running gait for my patients and I then I had an idea...why not start a side business and use this knowledge to help civilian runners be all they can be? So I did. In May, RUN*ology was formed. Everything was going great,  I had several clients, did a clinic for some RWB runners in Virginia Beach and then it happened. We were presented with a great opportunity, not just for my husbands career but for our family. We were moving back to NY state. 

July/August 2016-We sold our house, bought a house and moved to NY in two months. I am still kind of dizzy from it all, it happened so fast!! My kids adjusted quickly and I have to say this has been a blessing. It is great to be back near family. And the running is fabulous! So many trails and new places to run, I haven't gotten bored yet and it's hilly! I am a stronger runner because of those hills.  (I just miss my running buddies.) 

So the marathon. I have always wanted to do one, but never had the time to train properly nor was I able to wrap my head around running that much/far. Plus I didn't think my body would be able to handle all those miles. Well lets back track to my running course and all that I learned. My form was awful and I had no idea it was the culprit of my chronic hamstring/back pain. I was a terrible heal striker and I had no idea. I had gone through a gait assessment some years ago when I was battling ITB friction syndrome and thought I fixed the problem, but somewhere between then and earlier this year I resorted to being a heal striker with a very large forward step, way out in front where it shouldn't be. So I fixed my gait and "knock on wood" I have been injury free for almost a year!!! Yippie! 

I was so happy with my running that back in June I signed up for the Shamrock Marathon in Virginia Beach this coming March. It was national running day and they were running a special so I went for it. I still remember clicking submit on my order and this feeling of excitement/nausea swept over me. At the time I had no idea we would be relocating to Rochester, NY. Or that I would be training through a Western NY winter. ***Think SNOW*** But here I am, three plus weeks in and so far so good. And this is why I decided I need to start chronicling my training. I'm currently not working, but would love to start my business up again. 

If you would like to follow my training check me out on Instagram at somanymiles and check back here or subscribe as  I plan on posting regularly, at least until the marathon is over.  

Wish me luck!