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?

Long Run Mistakes

In thinking about this weekend's upcoming 20-miler, I came across an article that I'd read before over on Active, "7 Mistakes to Avoid on Your Long Runs," by Coach Jenny Hadfield. I believe that the article, overall, is targeted more toward beginner distance runners / marathoners. However, I actually found it helpful as I mentally prepare for the first of two 20-milers that I have coming up - especially the second mistake Coach Hadfield highlights:

2. Running too Fast

The difference between running for fitness and training for a long-distance running race is one stays consistent week to week (fitness) and the latter builds and progresses throughout the season. Because of this progression, it is important to vary your effort level as you train. In other words, run at a pace that is easy and conversational. If you can talk while you're running the long run, you're at the right effort. If you can't, you're running too fast. Avoid trying to run the long runs by a pace or target time. This sets you up for the race pace training disaster where you feel great for about four to six weeks, then things start to crumble when your energy levels decline, your body aches, and performance begins to suffer

In looking at my pace/HR data on @TrainingPeaks, I know what she's talking about. While I strive to maintain a conversational pace on my LSD runs (even alone and even if that means I look like I'm talking to myself - which I probably am), I sometimes get obsessed with my data. If my pace starts to tail off, I'll pick it up, starting a whole host of problems. My HR spikes, my breathing becomes more labored and I am apt to bonk out before getting in the complete distance targeted. 

Knowing that I am prone to make this mistake and the fact that I am re-reading this article, I know that am prepared to get into the mindset this weekend to take it slower and easier. With only 38 days and some hours left until I toe the start line at the ING NYC Marathon for the first time, I can't afford to get injured.

What do you do to slow yourself down when you need to?

A Blessed Weekend

This past weekend I was back home in Western Massachusetts. I couldn't have asked for a better homecoming. The weekend with Kerry was great. The highlight...going to church together! I had no idea that going to church alone could be so lonely after going together for so many years. So, sitting there together, listening, singing, praying, I felt at such peace. A truly blessed feeling.

While in town, we hit up our favorite restaurants, went out with friends, participated in a charity 5k that a friend puts on, Move 4 Behcets & Arthritis, and really just enjoyed our time together. It was very hard to leave on Sunday. Thankfully, I'm going back again soon!

Even though I was "vacationing," I didn't let it stop me from getting out for a run with Ted. Training for the ING NYC Marathon must go on. We did a fun 18 mile run on the roads and rail trails. When I say fun, I really do mean it. After training 11 weeks alone, having someone to run with is a treat.

Below is the map. Here are some stats:
18.07 miles
8:56 min/mile pace
131 bpm average HR
The kicker, miles 16 (8:16), 17 (8:18) and 18 (7:52) to close out the run.

Told you it was a good day and a great weekend!