Monument(al) Run

It has been a few since my last post - work and life interrupted me being able to post. It didn't stop me from running, though. In fact, over the last 13 days, I have run just over 64 miles at an average pace of 8:34 min/mile and an average HR of 134 BPM. Since I am in the taper phase for the ING NYC Marathon, the mileage isn't as high as it has been over the last few months, but I am pleased with where I'm at right now.

While none of the runs were that incredibly spectacular, I did have a few good ones. My latest run was scheduled to be an easy 5 miler. I was in DC on business, so I had the pleasure of being able to wake up and pretty much roll out to the National Mall.

Photo Credit: Running Weatherman

The run couldn't have been better - perfect weather, amazing scenery and good company helped the miles pass by easily. I didn't look at the watch at all (except to start and stop). After plugging the data into Training Peaks (love, BTW), I was shocked to see what I found. We ended up doing 5.7 miles at an 8:00 min/mile pace! I really didn't know and the proof of that is in my HR data - I averaged only 122 bpm. Shocked! I typically haven't enjoyed the taper, but apparently, my body is truly benefiting from it!

I have 8 days until the big race. I know that I have put in the training and I am confident that we'll do well. I have a few more easy runs to log and I am really looking forward to them. In fact, thanks to Scott over at @irunnerblog and iRunnerBlog, I have decided to run the 6th Annual Anna's Angels 10 Miler on Sunday. I'll take it easy and just enjoy the experience - plus, the race helps provide funding to promote research for Down Syndrome.

Do you enjoy the taper? Have you ever entered a race knowing that you were not going to race - to just enjoy running with others?

Mental & Physical Preparedness

"Luck is for people who don't prepare." - unknown

I can't think of a more supportive quote for today's post. I can say that because I know that I am well on my way to being fully prepared for the upcoming ING NYC Marathon. It is a mere 33 days and some hours away from today. I still have one more big mileage week and I am really looking forward to it. Then, before I know it, taper time will be here.

I've only done two other open marathons, the ING Hartford Marathon and the KeyBank Vermont City Marathon. Hartford was my first and I was totally unprepared for the race. I lied to myself throughout my training - telling myself that I was doing great. While my speedwork was amazing, I was not putting in the time to log any real endurance miles. I finally crossed the line in 4:10:23. Disappointed, yes, but no one to blame but myself.

My second was in Burlington, VT. Read about it here. I was so much more prepared for this race. I put in the time and distance and had some great long runs. However, Ted and I didn't cross until 4:16:32. This was Ted's first marathon and it was all about getting the experience - getting prepared - so I can't be disappointed in the result at all.

On Saturday, I woke up early - earlier than I wake to go to work during the week - and drove over to Umstead State Park. I had only run there one other time and got lost, so I was really looking forward to getting on a different trail that I had mapped out and studied extensively on Friday night. At 6:10 a.m., I set off in the dark (this is important to note for later). I did not pace the first few miles well and my HR was spiking all over the place. This gave me some serious pause, but I stuck with it and trusted my plan. I finally fell into a groove between miles 9 and 10 and was ready to bring it home.

(Credit: blog.nj.com)

On my way back in, I did some quick calculations and realized that I was going to finish back at the car about a mile short. I figured I would just add in a short out-and-back to hit an even 20 miles. Somehow, though, I missed a turn and ended up heading off in the wrong direction. After not seeing any landmarks that I recognized, I had to stop and consult a map. How could I miss this?

Once I figured out where I was, I turned around to head back up the hill I just descended and backtracked until I found my way out of the park, back to the car. I did 20.91 miles in 3:03:38 for an overall pace of 8:46. This is my marathon goal pace (for a 3:50 mary...a PR). I feel confident with this goal, partly because I finished the run so strong. Check out these stats:
Mile 15 - 8:11
16 - 8:11
17 - 8:27
18 - 8:52 (climbing the hill back to the right trail)
19 - 8:07
20 - 8:05

Check out this elevation profile:

And an overview of the 20.91 mile map:

As I said earlier, I've got one more big mileage week to go. I back it down a little this week, then back up for another weekend 20 miler and then it is taper time. I will feel super prepared after I bag the 20 miler on October 15/16, but for now, I will just enjoy my "high" and the satisfaction that I am putting in the work to finish strong on November 6.

As the Roman philosopher, Seneca, said, "Luck is what happens when preparation meets opportunity." While everyone is wishing me luck as I take on 26.2 miles again, I will graciously say thank you - knowing that my "luck" comes from my preparation.

American Tobacco Trail...and Snakes!

Per my ING NYC Marathon training guide that I wrote, this week was a back-down week for me. My long run was supposed to be an easy 13 miles. Unfortunately, I overslept (mistake 1) on Sunday morning. After a good breakfast, I decided to drive over to Durham, NC to try out the American Tobacco Trail, starting at 11:15 a.m. (mistake 2). Why was that a mistake? Because of the heat and humidity. I was not prepared for it and I let it DOMINATE me. My "easy 13" turned into a slog fest. I finished, rather quit, after 12 miles. While I averaged my targeted sub-9:00 pace, it hurt...bad.

I wrapped up my trifecta, hat trick, whatever you want to call them, of mistakes, when, around mile 8.5, I stopped to try my hand at snake charming. While I had already seen two other, smaller snakes on the trail, I wisely left them alone. This one, however, was a big guy and there were kids coming down the trail, so I made an attempt to encourage him off the path. He didn't like that...at all. Instead of slithering faster, he coiled, raised up and was poised to strike.

Realizing that I made a situation that wasn't a problem much, much worse, I cut my losses, called out to those approaching that there was a snake in the path, and went on my way. The most interesting thing about this whole encounter came when I uploaded my GPS/HR data from my Timex Global Trainer. My HR spiked dramatically at mile 8.5 and stayed elevated beyond normal until around mile 10. That was interesting!

I'm back at it this week. Some strength and stretching work today, followed by 5 on Tuesday, 8 on Wednesday, 5 on Thursday, 5 @ MPP on Saturday and a lovely 20 on Sunday.

Questions for the day - 
What's on tap for you this week?
What's the most interesting thing you've seen on the run?