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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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Running Gear Prices in UK

Good morning! Did you all have a good Friday night?

Bo and I made a last minute decision to curl up on the couch together enjoying a relaxing evening with sushi, Grey’s Anatomy and a glass of wine. Since we live in cities that are still very new to us, I find that we are scheduling every moment wanting to see and taste everything. Sometimes it’s important to slow down and just relax. Our first sushi delivery experiment went very well! The quality of the sushi and the rice to fish ratio was perfect while still being less expensive than our favorite sushi delivery place in NYC. IMG_2982Before curling up on the couch with Bo, I had an active evening which included buying new running shoes, running 10 miles and yoga with Charlie!

I decided last week, after input from many people on Twitter, that I’d just wear my shoes one more time for the actual marathon as they were getting pretty worn out. But, after arriving in London on Thursday night, Bo and I realized that they most likely were thrown out by accident. Last weekend there were a number of bags being thrown out with all our organizing and cleaning. It was a total mistake but for a few brief minutes yesterday I went into panic mode. The three pair of shoes I rotate for my shorter runs are definitely not supportive enough for a marathon. But, luckily a local running store, Runners Need, solved my issues within minutes.  The associate looked at my pictures to identify the shoes I wore for my 20 milers and then within minutes had me on the treadmill, assessing my gait to ensure they were the appropriate shoes. She even looked at my calves and legs, feeling for tightness to see if this could be caused by the shoes! I also learned that while the large shoe companies such as Mizuno, Saucony, Brooks, and Nike have all the same models here as they do in the US, the color choices are totally different by country. Needless to say, I was forced into my first pair of black running shoes, even though I bought the same style I’ve worn for a year in the US – Mizuno Wave Rider 16.

Mizuno Women's Wave Rider 16

Within 15 minutes I had marathon shoes, socks, and NUUN which I’ll use to keep me hydrated this week and on the flight to New York City. Since so many people have asked why I am doing a lot of shopping in New York City versus Geneva and London, this is a perfect example. Here is a list of what I bought yesterday with a comparison in prices for you.

Mizuno Wave Rider 16            US SRP: $115       UK SRP: 99 Pounds = $160

Thorlo Experia Sock                US SRP: $15         UK SRP: 12.50 Pounds= $20

NUUN Grape                            US SRP: $6.50      UK SRP: 5.99 Pounds = $9.65

                             Total in US: $136    in UK conversion: $190                 

The above answers the question everyone has of why I would shop in New York City versus Europe. London is less expensive than Geneva and still I spent more then $50 more here than I would at Jack Rabbit or another running store in the US. While I will certainly buy some things here, the more I can buy when we are in the States the more beneficial it is for our wallet!

After the shopping trip I made a quick change at home and headed out for my last long run before the marathon, 10 miles around 3 of our nearby parks:  Hyde Park, Kensington Park, and Regents Park. IMG_2963None of the miles felt easy and it was 70 degrees, even at 6pm, but I pushed through and focused on the gorgeous surroundings and my podcast.  The parks were filled with couples enjoying evening picnics, groups of teenagers playing sports, other runners, and the staff setting up for this weekend’s large half marathon, Royal Parks Half Marathon.  I definitely want to do this half next year as the course is beautiful!

IMG_2976 IMG_2974My run ended in Fitzrovia at Good Vibes Fitness where I met Charlie for a yoga date. We are both training for marathons and rarely practice yoga alone. We knew that if we committed to doing yoga together instead of a run it would ensure we squeezed in some important stretching, especially since I am in taper mode now.  Good Vibes is a gym which features pilates, yoga, power plates, and spin classes all under one roof. Charlie nor I had been to the studio before but were excited to try one of their yoga classes. The studio was very clean and bright and the staff was super helpful especially for newcomers like us.

There are 4 separate bathroom stalls and then a changing area for men and women with showers. Unfortunately, we didn’t have time to explore the entire studio space as we arrived right when the class started.  We quickly moved into the yoga studio which was heated and featured bright orange mats for everyone.  The class we took, Yang and Yin by Candlelight, was divine! The 75 minute class included 45 minutes of strong flow followed by 30 minutes of restorative poses in a dark room with candlelight. It was a great way to end the week and transition into the weekend. My hips and back definitely appreciated some of restorative opening poses.  The instructor, Natasha, was very sweet but I wish she adjusted students more. Maybe that it is an American thing but I love when teachers adjust during yoga as it helps me move deeper into the poses or insure I am aligned properly. However, she did say something during the class which really resonated.

Yoga is a practice, not a performance.

Sometimes I go into a yoga class putting so much pressure on myself to either get into poses deeper than last time or hold crow pose for longer than last time. Instead, when I can just release everything and forget about any expectations the class goes best.  After 75 minutes Charlie and I were both very relaxed and our limbs felt more limber than they have in ages! In fact, we both loved the class so much that we’ve already talked about planning a date for the next Friday I am in London!

How about you? How was your Friday? Any fun weekend plans? We are spending most of the weekend similar to last night, relaxing together. We do have plans to meet up with some friends for drinks early this evening.

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