ING Hartford Marathon Training: One Foot In Front of The Other

Sometimes there are weeks where the unexpected happens. A week that looks normal and manageable via Outlook Calendar quickly becomes a chaotic mess of meetings, deadlines, conference calls, and stress. Juggling multiple time zones at work means early and late conference calls. On top of the work stress last week, my parents are visiting for two weeks. I love them and they are still two of my best friends. But, going to bed when I have company is tough. In fact, when you consider how rarely I see them I would call choosing sleep over time laughing and catching up with them almost impossible and downright wrong.

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So, last week became the week where I focused on nothing more than putting one foot in front of the other.

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I did not squeeze in every workout on my training calendar. I did not get the optimum amount of sleep. But, I focused on the most important runs and ate healthy. In addition, I laughed and smiled more than I have in weeks thanks to the combination of some quality time with friends, my parents’ visit, one last weekend of sunshine in Geneva, and Bo’s visit.

I don’t think I can call that a failed training week. Instead I’ll call it being agile. Last week’s low key training week has left me hungry for a great week of training this week. It comes at the perfect time considering this is my peak week of training. I will run 43 miles this week including 20 miles in London with Charlie. I’ve already run 4 this evening so that means that in the next 6 days I’ll log 39 miles. I am ready to see what my body and mind can do, just before beginning 2 weeks of taper.

Here’s last week’s relaxed training schedule:

Monday: 4 miles with 4*100 strides

Tuesday: 4 miles with Emily Even though we were both up far too late on Monday night we couldn’t miss our last chance to run together until October! Emily left Tuesday afternoon for the US which means I’m running solo for the next few weeks. This run is a great example of how much we help each other. After just 5 hours sleep we both showed up for the run even though the snooze button was calling our name. Not only did we log the miles but we ran 2 sub 9 minute miles!

Wednesday: Unintentional rest day – oops!

Thursday: 25 minute Yoga for Runners video

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Friday: My 16 mile long run turned into 13.1 miles. My mind nor body were in this run from the moment I stepped off the front stoop at 6:30am. I snoozed multiple times and stayed up far too late laughing with my parents on Thursday night. In the end I compromised and told myself that if I finished 13.1 miles and wasn’t feeling better I could call it a day. Jillian Michaels’ podcasts definitely helped me push through the miles but at the end of the day I just couldn’t imagine doing 3 more so I stopped when I reached the top of the hill near my house.

Saturday: Walked 5 miles through Geneva and Annecy with my parents.

Sunday: Four miles along Lac Leman (Lake Geneva) with Bo. We kept a quick pace even though we talked most of the run. The weather was absolutely perfect and if time had allowed, I could have run for at least 20 more miles!

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Hope you had a great week of training!

How do you mentally prepare for a week of training after a less than epic week?

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Tips for Pushing Through A Long Run

Yesterday I tackled 18 miles (30 kilometers)  before heading to work for the day. Some people call me crazy when they hear this. 2013-08-30 08.49.16-1Other people ask why. Yesterday, while pushing through the most difficult long run I’ve had in years, I also questioned my rationale behind this decision. But, last night when Emily and I were able to enjoy this view with a bottle of rose I remembered why I choose to do my long runs on Friday mornings.

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So, while I’d love to spend more time talking about our delicious pizza dinner and evening along the lake, I think it would be more beneficial to talk about pushing through a long run. Especially since, you know, at least half of my readers have some form of fall race whether a 5k or marathon, coming up in the next few months.

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1) Plan in advance. This starts before the long run begins but is crucial to helping your confidence level while you’re running. Make sure you have everything at home for your dinner the night before and breakfast the morning of your run. There is nothing worse than coming home only to realize you are out of bananas, coffee, or anything else that is integral to your routine. Double check that you have your fuel ready to go and your Garmin or any other electronics are charged. Lay out your clothes and do your best to get enough sleep.

2) Split the run into segments that are more manageable. Yesterday I split the 18 miles into the following segments to make it seem like a number of shorter runs and keep the motonotny from setting in too early. My favorite running distance is actually 4 miles so I tend to split my long runs up in this form. Yesterday it was 4 miles alone, 4 miles talking with Emily, 8 miles with music, then finally 2 miles talking as we made the final push towards home.

3) Focus on your surroundings. All too easily I find myself looking down at the path during a run versus out in front of me. Not only does this improve my running form but it also helps me appreciate the run regardless of how difficult it is mentally or physically. When I ran the streets of New York City I would focus on window shopping while I ran in the city and looking out across the Hudson when running along the river. Yesterday Emily and I both took time to point out different sights to each other whether people, animals, statues, or the mountains.

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4) Keep fueling and hydrating throughout the run. Figuring out a fueling strategy in advance of a race is crucial! I have found that I have the most success when I treat a long run just like race day. Always carry enough fuel with you for the distance, remembering that it is recommended to ingest fuel at least every hour. But, each person is different so make sure to take an inventory of your body during the run. Do you feel parched? Are you drinking enough? Is your stomach uneasy? Do you feel like you’re lagging on energy? I have found that sipping water every mile and taking fuel every 6 miles works for my long runs. 

5) Focus on the reward. Yesterday around mile 14 the run became physically and mentally tough for me. My ankles were uncomfortably tight, my legs were heavy, I was bored, and I was just ready to be done. Part of me was ready to say that running 14 miles is better than nothing and would still qualify as a strong training run. But then, Emily reminded me that we were so close and I could push through anything for 40 minutes. We started focusing on what we’d do as a reward versus our run. We decided that we wanted to meet for a drink on the lake after work. Emily was looking forward to a bagel and lox breakfast sandwich. We both knew we’d be so proud of ourselves when we could high five at the top of our last hill. These mini mantras are what pushed us through each of those last miles and works EVERY time!

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So next time you’re having a tough run take a step back and remember just how strong you are. Think of how far you’ve come or just the fact that you took the first step. Break it down, make it simple, take time to enjoy, and focus on the end reward.

How about you? How do you push through the hard workouts?

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Choose Friends

I have a smile on my face that is impossible to get rid of right now thanks to some wonderful friends!

Last night Emily, Sara and I dined outside at La Bodega where we split a bottle of Spanish wine and more food than any of us could stomach. It wasn’t the most memorable food but the temperature was perfect and we spent more time laughing than anything else.

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I am coaching Renaud’s girlfriend as she gets back in shape and starts running. We’ve spent two evenings together talking about health and fitness while running along Lake Geneva.  The two sessions have made me fall in love with running all over again. I love being able to help and support someone along their journey to a healthier lifestyle! I’m going to talk more about it in a separate post but for now, all you need to know is that I am so proud of her and she is doing wonderfully! I think the best part is her positive and realistic attitude about the whole process!

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This morning’s speed workout found Emily and I on the opposite side of the lake before the sun which meant we stopped for a sunrise stretch break after our last sprint! I relish these mornings as I know come November the cloudy, cold days will replace the brilliant sun filled mornings. 

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I head to London this weekend! My long run will be more fun than two weeks ago just by the mere fact that I finally get to meet Charlie! We’ve followed each other on Twitter for over a year so I can’t wait to spend 10 of my 16 miles chatting and seeing more London sights! She put together a route and everything for us. Now, I wonder if she can also tell London it really doesn’t have to rain for another long run. Unfortunately the 90% chance of rain beginning at 5am on Friday makes me think that I need to upgrade my water resistant running jacket to a waterproof one. Any suggestions?

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I am leaving straight from work tomorrow for the airport which means I should already be packed and ready to go, right? Never mind the fact that most of my running clothes are in a dirty pile or that the house is a wreck. I guess sometimes happiness is more important than clean running clothes.

Last but not least, I finally answered my sushi craving! Tonight I had great intentions to make a huge salad, taking advantage of the leftovers in the refrigerator before leaving for London tomorrow. While I’m sure the salad would have been delicious, I couldn’t refuse a sushi invitation! During our run this evening, Sarah mentioned how much she loved sushi and that there was a great take out sushi spot near their flat. Little did I know that while I held Ugo she and Renaud were planning a sushi dinner.

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I haven’t had sushi since leaving New York so even the simplest of salmon rolls made me smile tonight! Some how, I found myself watching the Belgium versus France futbol game and eating sushi at 9pm instead of packing. Like I said gang, what is more important? Clean clothes and a packed bag or sushi and laughter with friends? Always choose friends, especially when living in a new city.

Your turn! What are your tips and motivational suggestions for someone starting down the path to a healthier lifestyle? In my post where I share more of my thoughts I want to include some of yours!

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