Marathon training recap....Lake Effect 1/2 Marathon!!

We have concluded week two of marathon training…How’s it going you ask?

Take that speed work!

Eh-I’m following my plan closely. I’m putting in the effort. I’m handling all the balls in the air so I’m calling it a success so far. The reason for my ‘eh’ is that I’m not hitting all my target times. It’s hard for me to visualize the natural progression through this training plan. I have decided to take the pressure off by blinding myself  to what is to come. I choose not to look forward and simply take it one run at a time.

My training recap:
Week one: 20 miles
Speed work: 1600 @ 7:02 x3 with 400 RI   1 mile warm up, 800 @ 7:02 x2, 1 mile cool down X2 attempts= 6miles total
Tempo: 2 easy,  2 @7:35, 2 easy  2.5 easy (9:03), 7:36, 7:52, 8:13, 4.5 easy (9:45) = 10 miles
Long run: 13 miles @ 8:53  4 miles + Bike 20
Kettle bell class
1 strength training

Week two: 22.6
Speed work: 800 @ 3:23 x 4 with 2 min RI  Completed all 4 at 3:32!! (SO HARD!!)= 3 miles
Tempo: 1 easy, 5 @ 8:23, 1 easy  did not attempt…
Long run: 15 @9:08  1 warm up, 13.1 @9:04-Lake Effect  ½  Marathon = 14.1 miles
3 miles on treadmill
2.5 miles on road- leg pain
Kettle bell class
1 strength training

So this is what I have learned…speed work is hard, tempo runs are hard, long runs are hard = Marathon training IS HARD!!

I could certainly drop down to the 4hr marathon time but if you haven’t figured it out yet, I’m pretty competitive and once I say I’m going to do something, I’m going to stick to it!!

This Sunday was The Lake Effect ½ Marathon. I wasn’t planning on running this race since typically it’s so crazy cold this time of year. I got so excited when all of my Ragnar friends were making weekend plans in Syracuse for the race that I tried to score a bib and join them. The Race director Todd had 1 bib left and I snatched it up right away. This was a girls weekend so it’s only fitting that they join us. We made up some awesome signs and retrieved some postrace essentials.

The whole crew joined us after the race which was such a treat!

Every race changes you, this one I learned a very important life lesson…You know you have plenty of time to think when running 13.1 miles! It started with both my beauties running The Moose Mile. Allison came in 4th place-1st girl!! Annnd the first race she ran solo!! She’s so awesome.

Little Miss Laureate wanted to run with mama so bad, that I couldn’t resist making her happy. She started to get tired and wanted to walk…I tend to have a strict no walking policy so I tried some distraction techniques to help her out. I asked her to bring her arms in close to her body, bent at a 90 degree angle, and repeat “Choo, choo train. Choo choo train” She thought this was hysterical and lead that train across the finish line with the crowd cheering her on!!

Next up, me! I dropped off my extra layer at the car and proceeded to the start line to find my Ragnarians. It took me a bit of crowd navigating before we reunited.

We chatted for a couple of minutes and then were ready to run. I decided to stick with my friends because this was just a training run for me and I signed up for the race to be with them. But then something happened. This course was an out and back x2. So around 2.5 miles the leaders were heading back and they were flying. They are so inspiring. The look of dedication on their face, the focus. The perfect stride and fast cadence had me mesmerized. At this point my adrenaline kicked in and I wanted to GOOOO! So I did, I took off from my group of friends and decided to venture out alone. Over the next several miles I passed a bunch of people, high fived my fellow Ragnarians as we passed one another, and stripped off a layer of clothing. Leaving me in just a tank on this sunny 36* day!

 Then then turn around…eeeeek. The wind is cold and mean the other way. I fought against it but then settled into a comfortable pace (In hind sight I wished I had pushed through). I had lost my shock blocks when I took my top layer off and decided to just go with water and sports drink at the aid stations, until just then, I spotted my little plastic baggie of them on the ground! Yippiee!! I was SUPER excited! Yup, I picked them up and put the bag in my pocket (no littering allowed) and chomped away on my partially frozen, extra salty shock block-I know, I know in retrospect it’s kinda disgusting, but at that moment it was the best thing EVER! With that extra spark and only 3 miles left, I cranked the music and kept stride with a silent runner alongside me. We didn’t speak much, we just ran. It was very comforting having her beside me. I can see the finish line and I’m closing in. I look at my watch and think whoa after starting off so slow I’m still going to PR? Yessss!

I high five my little one as I fly by. 

Then I realize the meanest thing in the world just happened. We have to run past the finish line and circle back?? Not fair…I had already picked up to my go for the gusto finishing pace and your telling me I have another ½ mile to go?? Well, “Sometimes you just do things,” Scott Jurek said to me and I hung onto that pace and finished strong.

Check out the best cheerleaders at the race!

Lesson learned- Run your own race. I should have started off at my pace and ran that race for me, I think the only time from here on out that I will run a race with someone else is if I’m actually pacing them, or they are pacing me. Holding back just made me feel crappy for not trying my best-it’s a terrible feeling.
Lesson two- don’t hold back- I’ve never actually had to stop in the middle of a race due to extreme fatigue. Sure I’ve felt it. I’ve always talked myself out of the pain; I’ve always been able to push through that wall. I need to stop backing down from the pain and fatigue and push through it. I’m fearful of “I might fail” so I hold back which ultimately is a fail. I know I coulda ran this one way faster. I know for sure. So Syracuse 1/2 ... Watch out! I’m coming for you!!

Goals for week 3:
Complete ALL of my training runs! Fuel my body!
Speed work: 1200@ 5:10, 1000@ 4:16, 800 @3:23, 600 @2:31, 400 @1:39, with 200 RI = ~6:50 average pace
Tempo:  1 easy, 5 @8:05, 1 easy
Long run:  17 @ 9:08


What are your running plans?
Do you like to run with a friend or alone?
How do you get past the WALL?!