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ING Hartford Marathon Goals & Excitement

Finally, this evening, the excitement switch clicked in my brain. For the past few days I’ve had a lot on my mind and that has kept me from getting excited for the marathon. Each of my runs has been at taper speed and I’ve enjoyed more sleep than normal and eaten very well. But even though my mind and body was in taper mode I didn’t have the same excitement running through my blood that I’ve had in years past.

swiss taperMaybe it’s because there aren’t flags lining the streets of Geneva and multiple events happening on a daily basis to welcome athletes. This is the type of excitement and hype I’ve experienced for three years in New York City. Runners thrive off the energy that runs through the city beginning with the day the orange flags go up, marking off the marathon course.

Tonight when I came home from work I sat down to focus on my marathon plan. I checked the Runner’s World packing list twice, I reviewed the course again, watched the marathon video on YouTube, and chatted with Laura and Melissa, who are also running the marathon.

While this all helped me get excited and feel more prepared, it was the 20 minutes on the phone with Gia that brought everything together.

For the past 10 weeks I have focused on this marathon. I didn’t let a move across the ocean derail my hopes for a PR. I found inspiration and running partners in both Geneva and London. Tonight as we talked through my hopes and fears for the event, we put together a plan together. I have never been more thankful for a running coach. Gia’s calm voice and attention to detail was exactly what I needed tonight.

Before tonight I was hesitant to share my goals with readers and friends. When people asked me what my goal was I smiled and said I wanted to enjoy 26.2 miles or improve versus last year. But, that isn’t true. I want to enjoy 26.2 miles but I want to CRUSH my current marathon personal best of 4:53. Below is the plan for how I will hopefully achieve this goal. There is some cushion in the numbers and please keep in mind that this is my plan. What works for me may not work for others.

ING Hartford Marathon Foundation

Race day outfit: Stick with what I know and dress for warmer weather, not colder weather.  I am going to replicate last year’s outfit other than the top – CW-X compression shorts, Team Sparkle running skirt, Pro Compression socks in hot pink, and my favorite New Balance running tank on top unless the temperatures change. Right now it is supposed to be in the 60s with at least 70% humidity which is warmer than I’m accustomed to running in after the cool Geneva and London running weather.

Before the race: Arrive early enough to do some dynamic stretching and use the restroom. Ensure that I eat breakfast at least 1.5 hours before running. Take a salt packet before the race to help with hydration.

Miles 1-5: Focus on keeping my pace slower than a 10 minute mile but faster than 10:18. Take advantage of the gradual downhill and try to find a few running buddies in the crowd. Do not listen to music at this point. Instead, focus on the surroundings and just enjoy, remembering all the work I’ve put into this marathon. Sip water constantly, having at least two sips each mile.

Miles 5-13.1 Take my first fuel at mile 5 then find a groove right around a 10:18 pace. Try and stay in the middle of the road so my ankles don’t grow tired from any slant in the road. Enjoy the people watching along the out and back course. Take another fuel at mile 10.

Miles 13.1-20 If my body needs, slow the pace to a 10:20. Take out my headphones and begin to zone out with some upbeat music. When I fuel at mile 15 also take another salt packet. Start watching for friends who will be spectating the second half of the race. Make it my goal to be strong enough at this point that I can start passing people, slowly but surely. There is a small climb between miles 15 and 17 during which time I can drop my pace if I need but focus on pushing forward and proving my strength up the hill through constant running versus walk breaks.

Miles 20-26.2 I can do anything for a 10k. This is the equivalent of a midweek run in terms of distance. Do a body check to assess how I’m feeling. Try changing sides of the road if one ankle is tighter than another. Check in with my shoulders and back to ensure I’m not sacrificing form as I grow tired. If I get lonely on the course, remember that last year I ran the last 10 miles of Philadelphia Marathon solo and actually loved every minute. I am strong enough to run solo and just need to focus on my breath, music and surroundings. Focus on the goal and how far I’ve come. Know that if I can hold a 10:18 pace I can PR by 30 minutes versus Philadelphia.

So there you have it! If Saturday’s marathon goes as well as my training went then deep down inside of me these legs and this heart have a 4:30 marathon.

I have to keep in mind that there is 12 hours of travel which stand between me and the United States. There is a 6 hour time change. These two things, occurring within 36 hours of the race could screw with me and change my performance. But, Gia and I both believe that I’m strong enough to overcome them!

If you want to track my progress on Saturday, just click here!

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Tapering Tips for 26.2 Success

It’s that time of year again when thousands of runners who have been putting in great efforts during the previous 3-4 months are entering taper time. Each weekend there are countless marathons taking place across the world ranging from huge ones like New York City to smaller local races with less than 1,000 runners. Regardless of the race size, the distance remains the same. 26.2 miles deserves a proper taper.

What is it? Tapering is the training phase right before a long distance event, such as a marathon, when a runner starts to cut back on his or her mileage. This reduced training phase gives runners a chance to rest, recover, and mentally prepare for their race.

For some people, taper is a welcome break from high mileage weeks. For others, the extra rest brings anxiety, phantom pains, negative thoughts, and over eating.  In order to help everyone with their upcoming taper, I reached out to a few of my favorite running coaches. These ladies have completed more than 150 marathons between them and are coaching and inspiring many other runners daily.

tapertips

1. Respect the taper! I believe the biggest thing to remember is to respect them. We are given a taper for a reason. Our bodies need a little time to rebuild from the relentless pounding we have been inflicting for the past 12-16 weeks. – Mary Baum, Food and Fun on the Run

2. A proper taper is actually not nearly as complicated as many runners make it out to be! A proper marathon taper should last two weeks and cut back one third of the mileage – so if you run 21 miles on day 1, you would then run 14 miles on day 8, and then race on day 15. – Laura Skladzinski, 50by25

3. You cannot get enough sleep. Resting is the single most important thing you can do during taper. Even if it’s putting your feet up after work instead of going to Happy Hour, that rest will add up by race day morning. – Abby Bales, Run Stronger Every Day

4. This is not the time for catch up. Regardless of the reason, if you missed a few runs during your training or even were sick for your last 20 mile long run, this is not the period to squeeze in extra runs. Follow your training plan and do not try to make up for lost time. Your legs need this time to recover before the marathon. – Mary Baum, Food and Fun on the Run

5. Resist the urge to try something new – stay away from new to you foods and new workouts, including those you will encounter at the marathon expo. – Gia Alvarez Run Gia Run

6. Do not run any of your runs faster than marathon pace during taper. Every run should feel ridiculously easy. Believe it or not, muscles grow and get stronger with proper rest. -Abby Bales, Run Stronger Every Day

7. Planning your nutrition carefully is at least half the battle, and it pays to do it properly.

8. If you’re traveling to the marathon, especially long distance flights, ensure you use a hydration supplement, like NUUN, in your water. You will need the electrolyte balance and  plain water may actually further dehydrate you. – Abby Bales, Run Stronger Every Day

9. Stretch/foam roll – Spend 10 minutes a day stretching your legs and upper body.  I like to do this before bed, it helps me wind down and sleep better. -Gia Alvarez Run Gia Run

10. Carry your race essentials on the plane. Be sure to pack your race essentials (shoes, socks, clothing) … things that cannot be replaced in your carry on.  In the event of lost luggage you don’t want to be stuck with brand new clothing or shoes. -Gia Alvarez Run Gia Run

11. Stay healthy with your eating.  Add in one extra serving of protein on days 3-5 leading up to the race, add one extra serving of simple carbohydrate on days 1-3 before your race.  -Gia Alvarez Run Gia Run

12.  Try to minimize extra stress in your life where you can. Training for a marathon for 12+ weeks puts a lot of stress on your body and your mind. While you are allowing your body to repair itself physically, don’t forget about mentally. While you may be tempted to fill up the time you were spending training with other activities, be sure to allow yourself some time to rest mentally, too so your mind is as strong as your body on race day. After all, so much of the marathon is mental! – Theodora Blanchfield Losing Weight in the City (newly minted running coach)

13. My number one tip for taper is TRUST the plan. You put in the work. All those long runs. All those sweaty miles. All those pieces of toast before a morning workout. The training is done, now your job is to rest your legs. Don’t question it. Trust yourself. You got this! – Monica Olivas Run Eat Repeat

Hopefully these tips will help you have a successful taper and cross the starting line of your marathon in a positive mindset!

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Hartford Marathon Training: The Good & The Bad

Well, in less than 12 days I’ll run my next marathon. For some people, this is a regular weekend occurrence, ahem Laura. For others, like me, it is something that still makes me stop and reflect in amazement. I still remember when running a mile was an insurmountable feat.

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So clearly, the good part of last week’s training was my epic 20 miler with Charlie. Our 20 mile route started at the Gloucester Road Station and progressed across Battersea Bridge and through the small villages of Putney, Hammersmith, Barnes, Kew and finally ended in Richmond! We were along the Thames for most of the miles, enjoying views of local rowing teams out for Saturday morning practice. It brought back memories of high school rowing practices.

20 mile view

Our overall pace was around a 10:20, other than 4 quick stops for fuel and stretching. If I can keep this pace on race day, there may be a 4:40 marathon waiting for me on October 12th!

The bad, came during that same wonderful 20 miler. Charlie forgot to mention that we were going to spend 15 of the miles running on a gorgeous trail which is also very uneven and filled with loose rocks. I have no experience with trail running and therefore this was a very new experience for me which required a great deal of concentration and focus. Around mile 15, I took a nasty spill which resulted in a bruised hip, right palm and calf. Today, I have some lovely bruises to show for the stumble. On Saturday I certainly wasn’t going to let that get in my way. Charlie laughed that the first thing I did was check my watch to see if I’d killed my 4 year old Garmin.

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The second escapade was my need for a pit stop during the run. I was very thankful for the fact that our trail had a lovely, deep ditch running parallel and that supposedly, according to Charlie, London doesn’t have poison ivy. Let’s suffice it to say that Charlie is a brilliant, lovely lady for carrying a small roll of toilet paper in her Camelbak.  I learned a good lesson on Saturday and have already rolled some toilet paper up and put it in my small, outside Camelbak pocket.

So, now, let’s check out the rest of the week. I didn’t make it the goal of 43 miles but when you consider that my parents and I walked more than 10 miles during the two days in London with Bo, my legs definitely spent plenty of time moving this week.

Monday: 4 miles along Lake Geneva

Tuesday: unplanned rest day

Wednesday: 7 miles through the French countryside including a few hills and 2 sets of 2 mile repeats

Thursday: 4 miles of speed work through Old Geneva

Friday: rest day + 5 miles walking through London

Saturday: 20 miles with Charlie + 6 miles walking through London

Sunday: 3 miles walking through London

Grand total: 35 miles of running + 14 miles of walking for the week

This week’s goal is quite simple: sleep!

How about you? What are your plans for workouts this week? Are you in taper time or still training hard?

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