Marathon Training Archives - Page 31 of 32

ashleyd / October 11, 2010

Staten Island Half Marathon: Someone Else’s Legs

I think I borrowed someone else’s legs today!

The morning started out like any other race morning!

Our race necessities were laid out, ready for action.

We each had the pre-race breakfast which has quickly become a ritual. Breakfast is always a cup of coffee with a peanut butter and banana sandwich on light wheat bread. I’ve started adding Crofter’s Jam instead of honey for a little natural sugar.

We quickly headed downtown to catch the 7:30am ferry to Staten Island. The half marathon began at 8:30, therefore the NYRR suggested no one take a ferry later than 7:30. I’m glad we listened! We have been on more ferries in the past month than ever before! (Governor’s Island and Bainbridge Island)

The ferry was packed!

I ran into Sara before the race. I love how small the NYC running community really becomes after a few races! She warned me about the hills but also told me that this was her half marathon PR last year. (Great job Sara on your awesome race today!!)

After a quick 15 minute ferry ride, our course came into view.

Staten Island looked flat and friendly from afar.

After a quick sprint to the ferry terminal bathroom for a last minute stop, we headed down to the corral. Due to the constant calf pain Bo has been dealing with since his speedy run in Portland, we decided to start the race together. I knew I wanted to keep my goal marathon pace (11:20) today in preparation for the marathon.

We were ready to get this run started! The weather was perfect, the wind wasn’t blowing too badly, and we were towards the front of my corral (aqua).

The course was an out and back route, including a few rolling hills and one steep incline from mile 7.5 to 8. Overall, it reminded me a lot of the Philadelphia Half course in that it had some great views and was a relatively easy course compared to multiple loops in Central Park or Prospect Park.

I felt wonderfully throughout the race. In fact, I felt as if I’d borrowed someone else’s legs! I was smiling ear to ear, talking with Bo, and taking in the sites. I thought we were starting out slow until Bo told me to slow down as he was sure we were going faster than planned. I looked down at my Garmin only to see that we ran our first three miles at an average pace of 9:47. We decided to stick together for the rest of the race due to my fast pace.

After the first three miles, we kept our pace at a 10:05 until we climbed the hill at mile 7.5. That hill irritated Bo’s calf and reduced him to a limp until we stopped for a quick stretch a few strides later. He spent 2 minutes stretching and massaging his calf. We started again and continued another three miles until 10.5 when it started to tighten again. This time we stopped for 2 minutes for more stretching and a quick debate. Bo realized at this point that 20 wouldn’t be possible for him and that finishing the half would be lucky.

I suggested we slow down for the last 2.5 miles so we could finish together. He would never leave me in a race while in pain and therefore I wanted to stick by his side. We finished the next 2.5 miles in a 10:45 pace. Even with this slow finishing pace, I still ran my fastest half marathon since December 2007!

Time: 2:16:47

Avg Pace: 10:27

I couldn’t stop smiling. I wanted to keep running since my goal today wasn’t the half marathon, but instead my first 20 miler!

I completed a 2 mile loop while Bo stretched and rested his leg. After the quick 2 miles we headed towards the ferry in hopes of catching the 11:30 ferry back to NYC. Bo had to be back home for a conference call and I knew that running 5 miles along the Hudson River would be the perfect ending for my 20 miler.

Less than an hour after parting ways at the Staten Island Ferry terminal in Manhattan I was back home giddy with excitement!

20 miles 3:29:20

10:27 avg pace

It was the perfect run and exactly what I needed before the marathon!

Congratulations to everyone who ran today!

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ashleyd / September 19, 2010

What We Learned During 18 Miles

Wow, it has been an exhausting three weeks. Bo and I have definitely hit three constant weekends of PDRs (15, 17, and 18). Over the three weeks we’ve learned some valuable lessons which will hopefully help us on November 7th. Today’s PDR was the most challenging thus far, 18 miles.

Bo and I joined over 4,600 other runners this morning for the ING New York City Marathon Tune Up run.

The 18 mile course was a simple one. Three monotonous and challenging 6 mile loops in Central Park.

As you can tell from this elevation map, which reflects the 6 mile loop, there were a few hills involved, most notably Cat Hill and Harlem Hill. Even though I’ve tried to incorporate bridges and hills into my long runs, nothing could have prepared me for 3 loops of these hills. Bo and I were both proud to finish, though we both learned a few things along the way. Bo finished in 3:02 which was a 10:02 pace. I finished in 3:42 (actually 3:32 of running due to bathroom stop) which didn’t match my pace goal but matched my goal of finishing.

Things we learned in 18 miles:

1) Running with other makes any long run easier. Bo and I had very different experiences today. He listened to his iPod the entire race but enjoyed the camaraderie of the surrounding runners, each pushing him up a hill or helping him pace. I ran with Theodora for 15 of the miles today, chatting through at least 10 of these miles. We talked about Hawaii, work, the Junior League, travel, and blogs. We have really become great friends through our long run conversations.

2) Don’t depend on others for fuel. Luckily, Bo and I picked up two packages of Gu Blocks yesterday when we bought our running gear. We both decided to go with NYRR’s Gatorade and water today versus carrying our own. The liquid plan worked perfectly as they had over 4 water stops along the 6 mile course, equaling 12 for the 18 miles. However, Theodora found out the hard way that their guarantee of PowerBar gels did not come true. When we reached the first fuel table the gels were long gone. The only sign of them was an empty table and a sticky course covered in foil packets. I was able to give Theodora two of my chews but I think we both learned a valuable lesson. Even if a race promises fuel, bring your own. Getting caught without fuel would be a horrible thing to face on race day.

3) New shoes make a huge difference! This week I finally convinced Bo it was time to replace his beloved Aasics by using my shoe replacement test . We both enjoyed our 18 miler in fresh shoes and felt like it changed the fatigue. Our feet and ankles didn’t hurt nearly as much as they had during previous runs.

4) Fuel steadily and eat before you’re hungry. Bo and I have both hit the wall in previous ends due to lack of fuel. Today, Theodora probably slowed her pace not because she was hurting but due to her blood sugar levels. Bo and I both started fueling at mile 7 before we felt hungry. We fueled at mile 7, 10, 13, and 16 which ensured our glycogen levels were steady throughout the run. We also washed the chews down with water instead of Gatorade. Too much sugar and carbohydrates at one time can make our stomachs uneasy. However, we did enjoy the Gatorade in between.

5) Epsom Salt baths are easier and more effective than ice baths. Different strokes for different folks, but we have fallen in love with the ease and effectiveness of Epsom salt baths.Amanda , had a great post this month comparing the two. We don’t have an ice maker which means we have to purchase bags of ice ahead of time, bundle up, and brave the cold water in order to decrease inflammation through an ice bath. On the other hand, Epsom salts come in huge containers at local drugstores, are inexpensive, and relaxing. Here is a great comparison Amanda featured on her site.

ICE BATH
Causes muscles to tighten and drains the blood, once you step out blood starts flowing and in theory this flushes lactic acid and speeds recovery.
Reduces swelling and tissue break down

No major studies can agree on whether or not this works…but if you think it works well with running that’s generally all that matters.

EPSOM SALT BATH
Body more easily absorbs magnesium through the skin than in a pill this results in a number of benefits.
Reduces inflammation
Eliminates toxins which helps to easy muscle pain
Improved nerve functions by regulating electrolytes
Helps your adrenaline glands ensure they have enough magnesium, which they likely do not after a run because it causes so much stress on the body.

Need I say more? I love my Epsom Salt!

6) Give your body time to recover. I don’t know if it is a female quality or just me, but I ALWAYS overbook my long run days. Labor Day weekend, we explored Chinatown for 4 hours withMeghann and Derek after 15 miles . Last Friday, I worked 10 hours and then had dinner with my in-laws after running 17 miles. Today, I had plans to join my friend Katherine at The Taste the West Village .

Taste The West Village

It was wonderful seeing her and enjoying the tastes but my legs were not pleased with me. I highly recommend this event if you are a local. The tastes were plentiful and the restaurant representation was very diverse.

What have you learned during your runs?

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ashleyd / June 27, 2010

Bethenny Frankel, Operation Beautiful, and lots of Pride

Living in New York City is all about taking advantage of experiences for two Southerners like me and Bo. Therefore, this afternoon Bo and I ventured two avenues away to take in the Gay Pride Week 2010 NYC Pride March. We knew this would be a site to be seen as it was the parade’s 40th anniversary.

The parade began at noon and ran from 36th and 5th and ended in Greenwich Village at the location of the 1969 Stonewall riots.

The Stonewall riots were a series of spontaneous, violent demonstrations against a police raid that took place in the early morning hours of June 28, 1969, at the Stonewall Inn, in the Greenwich Village neighborhood of New York City. They are frequently cited as the first instance in American history when people in the homosexual community fought back against a government-sponsored system that persecuted sexual minorities, and they have become the defining event that marked the start of the gay rights movement in the United States and around the world.

The parade featured three Grand Marshalls this year:

Dan Choi

Dan Choi :

Lt. Choi’s selection and acceptance of the honor of NYC LGBT Pride Grand Marshal marks the first time in U.S. history that an openly gay male on active service with the U.S. Armed Forces will be an LGBT pride march Grand Marshal.

Judy Shepard

In October 1998, Judy and Dennis Shepard lost their 21 year-old son, Matthew, to a murder motivated by anti-gay hate. Matthew’s death moved many thousands of people around the world to attend vigils and rallies in his memory.

Constance McMillen

Constance McMillen is a Mississippi high school honors student who fought back when her school told her she couldn’t take her girlfriend to the prom.

Talk about Operation Beautiful. These are certainly people who have stood up for their beliefs in peaceful yet powerful ways.

Today’s parade was filled with colorful characters, cheers, and plenty of dancing! I was surprised that the parade wasn’t more dense as I have heard a great deal about this parade historically and expected it to be constant music and dance. Instead there was normally a minute or two before each group of marchers.

There were lots of faces but only one that I recognized!