Beating the St. Louis Blues

At the beginning of the week, I was off to St. Louis for some much needed management training. You know the place, the Gateway to the West...

It was a great trip. Joining more than 50 of my colleagues from around the country, Mexico and Canada, we spent a lot of in "class" discussing case studies and hearing from senior leadership. To keep from suffering from that "cooped" up feeling, I had to run!

My favorite part of the trip - the opportunity to run with one of my colleagues from Vancouver. We had a great run and were able to spend some quality time talking about our shared passion for running. One of the cool things she shared was that she is participating in a running study that is looking at minimalist running. Definitely sounds cool.

While there, I got two good runs in around the Washington University campus. Thankfully the weather cooperated and the runs were early enough to be super enjoyable.

The runs pretty much allowed me to keep on track with my ING NYC Marathon training plan. I have my last long run this weekend. Looking forward to getting it done and then beginning the taper!

Thanks for the pics, Jen!

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.

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?

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?