Halfway to Dallas!

This past Sunday marked the halfway point of my 20 week training for Dallas Marathon. It really is going fast. Now that the long runs are getting longer (and the midweek runs are pretty darn early) it helps immensely having someone to run with. I know I mentioned that we are doing the Simple Marathon Training plan, but I don’t know if I talked much about the ancillary work that goes with it.

A couple of things have been different about this training:

1. Running by feel.

2. LMLS and SAM work.

Running by feel has taken a little getting used to. Most of the runs are done by minutes, not miles. Easy runs have no prescribed pace. So it’s been a little bit of an adjustment, but I’m learning to not look at my Garmin so much and enjoy the run more. These are the times I’ve focused more on conversations with my running friend.

The LMLS (lunge matrix, leg swings) and SAM (strength and mobility) work are a part of every run day. This is definitely new. LMLS is done right before every run (about 5 minutes of work), and SAM immediately follows every run. You can find the videos here. When I first started doing this routine, I did have some soreness. I really started on this part about a year ago, but wasn’t faithful with it. When we started with week one, we committed to do this part of the training. The yoga mat stays in the trunk of the car, and it’s a regular part of the morning routine. I can see where it’s paying off.

Last week, our 10th week of consistent LMLS and SAM work, we had two pretty intense runs.

On Tuesday, we ran Yasso 800s. Nine of them! I was excited about nailing that workout, and I didn’t get the jelly leg feeling I usually do after a hard track session. But the biggest surprise was the next day for the easy run, I didn’t feel beat up like I expected to after speed work. It wasn’t a short run the next day either – a little over 6 miles. I would say maybe I didn’t run hard enough for the 800s, but I know that was not the case! Of course I celebrated chocolate milk day on Wednesday after that 6 miles!

 

Then on Saturday, we ran our first 20 miler of the season. It was a beautiful morning!

I wanted to try to keep my mile splits all under 10:00, and for the most part I did. I think there were two that were just over 10:00. It was kind of rough for the last few miles as the sun started to zap my energy, but it was nice pounding out the remainder of that long run with my friend after the rest of our group peeled off. I ended up with a 9:47 average and just a few stops for water, etc.

I struggled through the SAM work afterward, and then went through my usual recovery routine once I got home (chocolate milk, compression socks, grocery shopping…) Other than being really tired and thirsty all day, I felt pretty good. I did wake up in the middle of night with some stiffness, but once I was up on Sunday morning I just dealt with some mild soreness. I did some pool walking that afternoon while my daughter worked on some stuff at the gym.

I really encourage you to check out the videos and try it out. It’s a good way to add strength to your training without taking an entire day/workout to get it done.

We have several more long runs in the 18-22 mile range in the next couple of months, and Showdown half on October 14th.

I’m excited to see how this plan plays out. I’m working from where I am, and that’s all I can do. 🙂

 

 

 

Dallas Training Continues

This past week wrapped up week 7 of 20 for Dallas Marathon training. It’s been a pretty good couple of weeks.

We had one of our largest Saturday groups (in week 6) that I’ve seen in the 5 years I’ve been a part of Texoma Runners:

A decent 16 mile run with some nice weather:

Week 7 included

a #RunforTexas 10k for Harvey relief:

A second 16 mile run with a good-sized group surrounding us the whole time:


 

It was nice to have so many with us as we went into the double digits, since usually it’s just my friend and I finishing our long run by ourselves (during marathon training). Because of the way this run worked out, we had an early group and a later group keep us company. 🙂 The weather was absolutely wonderful for an early September run in Texas. We also had another runner join us for all of both 16 milers, as she is prepping for her first half next week. I think she’ll be ready.

I have been working on my fueling for long runs, and it looks like Ucan is going to be my go-to. I used it the last two weeks, as well as a few other times, and it seems to be working well. I also supplement my hydration/electrolytes with Nuun of course.

This coming Saturday is a local 5k. I would say it’s the biggest one all year. We have tried to figure out how we’re going to work in our 18 miler, but it looks like we’re going to abbreviate it and run the 5k in there somewhere. It won’t be the fastest I can run, but I need to look at the big picture. Marathon.

 

 

Big Goals and Routine Changes

Toward the end of 2015, I saw a lot of posts/tweets/pics about goals for 2016, and race schedules, and plans. I started to feel like I was behind the curve because I didn’t have my race schedule mapped out for the entire year. All I knew was I had a marathon at the end of February.

Then when I wondered if I would ever get it together, things started to fall into place. Now I have the main arteries in place to map out my training for the first part of the year. I’m set with my big goals at least until the end of June.

My blueprint for the next six months to guide my training:

Train to get closer to a four hour marathon at Cowtown by strengthening more, improving overall nutrition, and pushing myself more on the hard and/or long run days.

Tackle a triathlon with an open water swim before June.

So…I can then compete in my first 70.3 race at the end of June – which I registered for before the end of the year to save some cash.

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That was the easy part.

My motivation is high. My training is back in full swing. I had an awesome long run the day after New Year’s. It was my first run over 5 miles since Dallas, and I’d say it went well. There are benefits when I run with a group who are all faster than me.

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I made myself run hills because I know it will prepare me for Cowtown.

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It totally sucked, but I got it done.

My long run Saturday helped me feel better about my endurance. The weather was nasty, but I found that I was able to push myself through mentally. I always wonder what people think when they drive past me and the weather is less than ideal. Then I saw some a softball game going on at the park, and I thought “Well, at least I’m moving.” IMG_7104

On the weekdays, I have been focusing on finishing my runs by a certain time – no matter if I finish the mileage or not – so I can be sure to get my strength routine done. That means if I oversleep, I run less. Since I noticed such a difference in my form during the Dallas Marathon from adding core training, I want to keep at it. It’s the little things that make the difference.

Nutrition. Well, I was doing fine after Christmas and up until last week. I lost a couple of the pounds I gained after the marathon. Then I hit a few bumps over the weekend (s’mores) but I’ll get back to it.

My biggest challenge right now has been my work schedule – which affected my blog. This post was started last Monday.

I’m starting my second week of working between two offices. When the owner approached me a few weeks ago to ask if I’d like to broaden my horizons, I said yes. I will not turn down opportunity to learn new functions. The hardest part for me has been adjusting my schedule. My workday is starting earlier (right after I drop the kids at school), which is fine with me, but I lost some of the time I would use to make and eat breakfast, finish getting ready, etc. In a way, it’s forced me to get my act together earlier. On the other hand, my appetite is all out of whack, because I’m eating breakfast earlier, and taking my lunch later. The major benefit to this though is that I’m a two minute drive from home, and I can go home for lunch. Larabars to snack on in between meals is the norm now. I also carry almonds, greek yogurt, and fruit. If you have any more good ideas for healthy, portable snacks, please share!

I’m sure in a few weeks, my schedule will settle down and I’ll be in a routine. That should be right about the time I get ready to start Half Ironman training, which starts right after the Cowtown Marathon.

I sure do love a challenge!