Once I knew I had 9+1 taken care of in the event I want to do this crazy thing again, I decided to dial back on racing in 2019. I actually have nothing on the books besides a 18 mile training run in September and the marathon itself.
2020 is another story: I’ve opted for Fort Lauderdale over Lebow (a necessary choice since Fort Lauderdale had to move weeks to accommodate the Miami Marathon’s move due to the Super Bowl) in January registered for Bermuda in February. Fort Lauderdale was a weird choice: Lebow is my favorite and was my first, but Fort Lauderdale > NYC in January. Also, I think/hope that the earlier date for Fort Lauderdale will mean it’s a little cooler.
I will probably do Grete’s Great Gallop, the Albany Half and Ted Corbitt, I just haven’t gotten around to registering due to plans.
Another thing I realized I hadn’t really discussed was how me, Queen of Social Anxiety, was getting on with the run group. To be honest, the only way this was tenable was doing it with on the buddy system. A colleague and I decided to do it together and we both went to our first session (the group’s second) together so we were on even footing. It’s a fairly small group, with summer travel making it even smaller for about 10-15 runners on Wednesdays and less on Saturdays for the group* long run.
It’s a group* long run in name only for me. I knew I couldn’t maintain pace and run the distance so I made peace with it being solo on the Saturdays when the other slower runners aren’t there. Although I’ve enjoyed running with people recently, I still love my solo running for thinking and don’t mind going alone at all. I like the accountability to get up and go on a Saturday and the coach accessibility with any questions. I loved that one of the coaches emailed Sunday after the long run last week to see how I was doing and then we had a bit of an email chat.
The Wednesday runs are the most challenging. I have never done proper speed work other than random treadmill stints so this is where I’m seeing growth. I have the potential for speed even if I can’t maintain it. That’s kind of fun to see.
I can’t do the volume that this training prescribes (nor could I have done Hanson, like you all said), but I’m committed to trying to run four days a week and am OK if the reality is three days. I’m really going to like the Wednesday night workouts for some group work when days get shorter and the park gets darker. I was also curious for this Wednesday’s time trials as the coaches said we’d then know our paces. And paces is a thing I only sort of know.
So far, I’m really glad I joined. I think I need the group for a first (only?) marathon training. I like someone telling me what to do and I like pushing myself within my limits. Is Rogue for more advanced athletes? I’m not sure. I know elites train with them in Texas, but the current group in NYC is mostly first time marathoners so maybe not.
I’m not doing a countdown to the marathon. I think it will give me too much anxiety. While I didn’t get it together to post for Tuesday Topics, I really enjoyed all of the advice on a strong cycle. So many little things that all add up to a big impact.
This week in nutrition
- Monday: a (relatively) cool day and was theoretically a shorter run so I decided no gels, but I’d try Nuun. On first sip, I didn’t like it, but it grew on me, especially when I refilled the bottle which diluted what remained. In hind sight, this was probably better chilled and maybe I’d use half a tablet rather than the full one. I’d like to say it was responsible for a run that felt really good, but that was probably because it was only 53% humidity.
- Wednesday: Skratch lemon lime. Knew I couldn’t chew in a time trial so went with a drink mix. It was OK. I found myself craving salt after the workout though so maybe with as gross as it was, that would have been a better choice.
- Saturday: one of the Rogue coaches is a Nuun ambassador and she had samples. I wasn’t sure about the strawberry lemonade as I’m not a big fake berry person, but it was good! Paired well with cherry blossom Honey Stinger chews.
- Sunday: tried the ginger limeade Nuun cold. Still don’t love it, but it’s acceptable.
- Monday: doctor’s appointment for some blood work. I had set an alarm for 5:30 to get in a run before the blood work, but as Sunday night insomnia hit and I didn’t fall asleep until 2, I punted on the run. Luckily the blood work was super quick and I was able to walk through the park to work. Since I started running I haven’t had the time to walk home that I used to and I’ve missed it so this was a nice surprise. I finished a meeting early and on the east side so I headed home to change and set out along the East River. I had no plan, just that I wanted flat-ish so I turned north and did that loop. I felt that I had more in me, so after walking up the stairs, I did the south loop too. I also walked up the ramp at 80th St. so as not to push the Achilles which is having a mostly fine but slightly tender moment. The run felt really good and relatively easy. It was a beautiful night to enjoy Mother Nature and appreciate what my body can do and is learning how to do. The above wasn’t meant to be a jumpie, just a ridiculous pose/achilles stretch on a water break.
- Tuesday: what happens when a work shirt is cut lower than a sports bra that chafed you? Oops! Gym stretch and row day.
- Wednesday: A challenging day, which I expected. 13 years since Dad is gone. I was grateful for the distraction of the USWNT’s parade, which I watched from a vendor’s window. And then we had training when it was 85 degrees. The workout:
The workout: 2 Mile Time TrialWhat? Runners will attempt to run 2 miles as fast as they can with the goal to keep their splits relatively even. Start at about a pace you can hold for 5K and hopefully pick it up over the final mile.
Why? Doing a 2 mile time trial is one way to determine an athlete’s VO2Max. Basically, this is a fitness test to help determine where everyone is, and the results can help extrapolate the paces that an athlete should be using in training when we assign 5K, 10K, HMGP, and MGP paces as training zones.
- the reality? One mile in 10:27 and two miles in 21:37. Given that it was 84 and 56% humidity, I was more than OK with that. They plugged it into McMillan and I got the following.
- The Half Marathon is about what I ran in the Fort Lauderdale heat. My 5K time is better, but the one in this kind of heat was worse. My 5M PR (I think) is slightly faster as is my 10K. and the 10M I was mad about in September. So interesting to see this all laid out. Will be curious to see the effect that training has on the time trial later in this cycle.
- Thursday: row, row, row your erg. It’s a good stretch and a break on the legs vs. the elliptical. Also, full set of PT.
- Friday: off in the training schedule, but I wanted to get in a set of PT and strength training. Alas, renewing my passport took approximately forever and I ran out of time before a Governors Island event.
- Saturday: long run day beginning at 7:30. So glad for the earlier start. With a race happening in the park,we opted for the river and because we’d run north on Wednesday, we decided to head south for a four mile out and back. It was hot, but there was a little breeze. Although it was busy, it wasn’t overcrowded and the run went quickly. Since it was an out and back I got to see some of the group when they’d turned around – we’re starting to recognize one another in the wild which is nice. Like Wednesday, I walked up the hill at the end, but overall felt good. I had a nap before meeting up with Elizabeth for lunch and a shirt swap. Luckily I was back on the east side before the power went out in midtown and on the Upper West Side.
- Sunday: up side of a flat long run is my knees, Achilles didn’t hurt and after much procrastinating I made it out for a run to the gym. It wasn’t as hot as I feared, although I took it easy. I was literally dripping with sweat when I got to the gym though. Eww. Wrapped the workout with a long stretch, roll and strength workout at the gym. Overall, a solid week. If I can make the Sunday recovery run every other week or so, I’ll be happy with that.
Week’s mileage: 17.66
Overall mileage: 67.75
Plan for the Week:
- Monday: off or gym stretch
- Tuesday: run or cross
- Wednesday: “2 X (3-2-1)/3′ = JOG REC” yeah, I have no idea what that means.
- Thursday: cross or recovery
- Friday: off
- Saturday: 10 miles (!!)
- Sunday: off/recovery
Holy crap this got long. I babble in writing as well, apparently!