By now many of you may know that I recently ran the NYC Marathon, and as detailed in my race report, was completely bowled over by what an incredible day it was in every way. When I finished this dizzyingly fun race, my entire being was beaming from the inside out, but my legs and feet were also screaming. My post-marathon waddle back to the hotel had me bracing for a long recovery, like all my other marathons.
Much to my surprise, however, it took just a few short days before I felt like a million bucks again.
So what did I do differently this time around? I planned ahead…and did the full court press on recovery immediately after the race. Here’s how it unfolded:
As we head into the last few days of training before hopping on a plane to NYC, I’m feeling charged, organized, and ready to take on 26.2 once again. I’d be lying though, if I told you that butterflies weren’t getting busy in my tummy.
Even after all these years of running and all these races, they still visit like clockwork, and that’s a good thing because it means I’m still excited (understatement), and a wee bit nervous, fully acknowledging that the challenge ahead is big enough to push me beyond my everyday limits. No matter how many marathons you run, covering 26.2 miles is still a test of mind, body, spirit.
While a marathon is obviously meant to be a race, it means a whole lot more to me than just that. In fact, if I’m honest, I’m not really “race” racing this one in the classic sense, but rather focusing on fully absorbing the experience again, and looking at it as a celebration of my longevity in running and my everlasting love of the sport.
Being able to circle back to New York 25 years after I ran my first marathon there is truly a gift; and to run it with my dear friend Janet as she crushes her first marathon while also being part of a team raising funds so kids across the nation can fall in love with the sport we love so much, it doesn’t get any better.
And those electric butterflies circling? They are ones of deep, deep gratitude for my health and fitness, which I never take for granted, especially on this journey back which has been filled with some bumps along the way. And they are butterflies of tremendous joy that I GET to do this again. How lucky am I (and the 50,000 other runners who are taking on this challenge)? For a 57-year old runner, this feels like a fantastic gift. #pinchme
After this last post, I will catch you all on the flip side of the race and let you know how it went. Your good thoughts for #24080 and her badass sidekick #24198 are appreciated!! Woot! Woot!
In the meantime, here’s a look back at Week 19 & 20 training schedule (Oct 23-Nov 5):
Mon 10/23: Run 4.22 miles with the second half at a “controlled discomfort pace”
Tues 10/24: Spin class 60 min medium/EZ, core & mobility 30 min
Wed 10/25: Run 4.45 miles on undulating hills, walk 1.5 miles w/ my hubby
Thur 10/26: Rest, core & mobility 20 min
Fri 10/27: 5K self-timed TT, core & mobility
Sat 10/28: Run 7.75 run with Becca
Sun 10/29: Rest & recovery day (walk with my hubby)
Mon 10/30: Run 4.17 miles with 2 x 5 min @ 10K pace
Tues 10/31: Cross-train 30 min ez, core & mobility
Wed 11/1: Run 3 miles easy
Thurs 11/2: Travel day
Fri 11/3: Expo
Sat 11/4: Shake-out run
Sun 11/5: RACE DAY!!
Monday: It was a blue bird day to kick off the week, and no better way to find my happy place. The schedule called for a 40 min run, with the second half run at a “controlled discomfort.” I ran it thinking about the last 4 miles of the marathon, visualizing powering through the last 2.2 miles and finishing strong with a smile on my face. Practice. Practice. Practice.
Tuesday: Knocked out another of my favorite spin classes with Kristine, one of the most positive, funny, motivating instructors you’ll find. It’s always a joy to take her class and get my butt kicked. I followed it up with a short and sweet core & mobility sesh at home.
Wednesday: It was a cool autumn morning, perfect for 45 minute scamper with some undulating hills, starting and ending at East Beach. Once again, I focused on visualizing race day, getting up the last hills in Central Park at the end of the race. I tested out a new pair of Zensah calf sleeves too, to make sure they would feel good for race day. Yep.
Thursday: It was a rest day with some core & mobility work, but mostly it was a “stop and smell the roses” kind of day. My sweet sister-in-law, Jess, and brother Scott, sent me a surprise package in the mail with this cute run shirt, along with pampering foot mask socks and CHOCOLATE to celebrate the journey. Totally made my day, and reminded me once again that it’s the little things that are the big things.
Friday: 5K time trial. It was fun to see my progress since the beginning of this training cycle, even though I intentionally didn’t run full throttle (just 3/4 throttle). At this point in the game, it’s more about keeping sharp and healthy and avoiding injury. I found a happy balance that left me feeling confident and energized.
Saturday: What a treat to knock out my last long run with my friend Becca on another spectacular Santa Barbara morning. Becca is one of those unassuming “beast” runners, someone who is super sweet, but unknowingly pushes you to be a better runner. Thank you Becca! My legs were a little heavy, perhaps from Friday’s time trial, but my heart was light, appreciating what a beautiful journey this has all been, and knowing that next weekend I’ll be in running through the streets of NY.
Sunday: It was a rest & recovery day, and a perfect morning to catch up with a dear friend Kimberly for coffee. Thank you friend! And thank you taper days for giving me so much more time and flexibility to be able to do this again without rushing to squeeze it in.
Monday: Yesterday was a classic autumn afternoon in which I celebrated the end of this training cycle with a big high five and a chuckle as I cruised through a neighborhood ablaze with Halloween humor and cheer. Janet and I have officially made it! Phew! Now it’s on to the starting line on Staten Island to enjoy our victory celebration through New York’s unforgettable 26.2 mile street party!
As I sign off, I want to thank you all again for your incredible support, uplifting messages, good humor, and especially your overwhelming generosity in supporting Team for Kids. Together we raised $3,050 to help support free youth running programs across the nation. I will circle back around after the race to let you know how much our team raised in total during this event. I think you may be surprised.
Onward we head to the Big Apple!!!!!
xo Becky
PS: If you’ve missed any of my previous NYC Marathon training posts, you can click here to check them out:
After 17 weeks of slowly, steadily building up endurance, strength, and mental toughness, it’s now suddenly time to taper back down on mileage and intensity as we head into the last two weeks before finally reaching race day. It’s not uncommon to struggle with this stage of marathon training. It may bring on panicky feelings, wondering if you’ve trained hard enough, thinking it might be a good idea to squeeze in one more 20-miler, even though it would likely cause more damage than add more fitness. Or you may suddenly feel weird pains you’ve never felt before, or worry that your gear isn’t quite right even though you’ve been training with it just fine all along.
This is the time to block out the tapering crazies and lean into your plan.
Repeat after me: TRUST YOUR TRAINING.
Instead of doing more, focus on sharpening and fine-tuning everything, from your final training workouts to your nutrition, your mental strategies to your organization and logistics preparation. Most of all, focus on resting and pampering your body so it’s as primed as it can be when you finally toe the line on race day.
Here’s a look back at Week #18 training schedule (Oct 16-22):
Mon 10/16: Run 1.5 mile (test run for my grumpy foot)
Tues 10/17: Spin class 42 min medium EZ, core 30 min
Wed 10/18: Run 3.5 miles on the treadmill (testing foot again)
Thur 10/19: Run 7.5 miles
Fri 10/20: Core and mobility 30 min, walk
Sat 10/21: Run 11 miles
Sun 10/22: Rest & recovery day (walk with my hubby)
Monday: My foot/ankle/anterior tibialis tendon was strained and grumpy after last Saturday’s 18-mile run, so after resting on Sunday, I simply went on a micro scamper (1.5 miles) to see how it felt being taped up and wearing compression sleeves. Not too bad! I didn’t want to push it so I called it good for the day. See, I’m heeding my own advice and using restraint!
Tuesday: Back doing my favorite cross-training…zoom, zooming on the spin bike.
Wednesday: Testing out my ankle/foot tendon again by running 3.5 miles on the treadmill. Fortunately, it felt okay! Phew.
Thursday: As we count down the days and hours to race day, I’m trying to do more runs around the time I know I’ll be running through the streets of NY. I started at noon for this run when the temperature was 69 degrees with 68% humidity. Sounds like pretty great conditions, but it quickly felt much hotter than that, offering me ample opportunity to work on cooling techniques and staying laser focused on hydration and salt intake. With my tender anterior tibialis taped up again, I wanted to test out how it would feel to wear full compression tights and compression socks pushed down during the race on a warm day. Although it felt a little “sausauge-like,” the extra support was also nice as I knocked out 4 miles on the soft surface of SBCC’s track, then 3.7 miles on the waterfront bike path.
Friday: This was another day of listening to my body, knowing that sometimes the best workouts at this stage in training involve a “Less is More” approach. I simply did a short core/mobility/foot strengthening routine, then went for a nice walk with my hubby in preparation for Saturday’s last long run.
Saturday: It felt really good to knock out the last double-digit long run of this training cycle with my friend Becca. We started at 8:30, did a 1-mile warm-up run on the track before running 10 more out and back along the waterfront. It was a glorious Santa Barbara morning and we did not take it for granted. The best part is the big mental boost you get when 11 miles now feels easy (compared to when we started training all those weeks ago). Becca is training for a half marathon and conquered her longest run yet, adding an additional mile at the end to round it out with 12 miles. So proud of this gritty warrior!
As we head into the last two weeks of training, as you can imagine, I’m feeling all the feels: excited, grateful, relieved to have gotten through the longest and hardest training days, a bit nervous (even after all these years and races), and most of all thrilled that I get to take on this challenge again, and honored that I get to do it with my dear friend Janet, and also share it all with my family.
Onward we go…sharpening, trusting, and slightly losing our minds with excitement. It’s getting real!!!
xo Becky
PS: If you’ve missed any of my previous NYC Marathon training posts, you can click here to check them out:
I’ve been looking forward to this week for quite some time, knowing that once I knock it out, it will be smooth sailing to the starting line on Staten Island. I’d repeat, Just keep it together, stay positive, focused, and relentless with recovery, and you will get this done like a boss.
For the most part that has been the case, but I’d be lying if I didn’t tell you that marathon training feels ridiculously insignificant right now compared to what is going on in the world. It’s hard not to carry a heavy weight of sadness after the terrorist attacks on Israel and the horrific collateral damage that continues to unfold. I don’t usually share these kinds of thoughts here on this blog because I know readers are much more interested in being wrapped in inspiration and celebrating all the goodness health and fitness gives us, but I’ve decided to share it today because I know I’m not alone.
So what do you do when the world has gone mad?
The only thing you can: just keep going.
You compartmentalize as much as you can. You get your work done. You use your training to sift though your anger, sadness, and frustration, then you spread love and compassion wherever and however you can. You do your small (or large) part in making the world a better place. You help others. You lift people up. You tell others that it’s okay not to be okay right now. Because what happened is not okay. You listen. And you listen some more. You look for the good in others, even if you don’t agree with everything they believe. You remind yourself that we share our common humanity. You acknowledge that we may have different skin tones, religions, and languages, but we are one in the same. You lean into the notion that only love will win, and you do your part to make that lofty goal a reality.
So while I celebrate getting through peak week like a boss (with a few bumps and niggles along the way), I also want to stop and take a breath, and acknowledge that while running is life to many of us, life has a way of putting things into perspective. Let us never forget our history nor our humanity.
I will repeat one of my quotes once again:
“The most important muscles we ever use in life are those we use to lift others up.”
Now circling back to our regularly scheduled programming … here’s a peek at Week #16 training schedule (Oct 9-15):
Mon 10/9: Run 5 miles with hills
Tues 10/10: Spin class 50 min medium EZ (18 miles), leg weights
Wed 10/11: Run 55 minutes on the ElliptiGo
Thur 10/12: Run 7.5 miles
Fri 10/13: Core and mobility 30 min
Sat 10/14: Run 18 miles
Sun 10/15: Rest & recovery day
Monday: Whoa, doggy, it took a lot of digging to get my creaky and melancholy body out the door, but somehow when you make yourself go through the motions, (ie-“Don’t think, just go”) and simply put one foot in front of the other, it somehow always comes together. After about 10 minutes, I was in a completely different frame of mind and happily cranking out the miles up and down hills.
Trying to talk myself into this workout before I finally got my body moving. I tested out my Hoka Mach Xs again, messing with the lacing configuration to see if I could get these shoes to settle into my grumpy feet. They felt good for about 4 miles, then I had to switch back to my Rincon 3s for the last mile. This shoe/foot situation is making me slightly insane, but soon enough I’ll just have to put my faith in one and hope for the best.
Tuesday and Wednesday: It was another spin class on Tuesday to flush out my legs, followed by a weight sesh to keep working on strength. Wednesday it took all day to knock out my workout. I finally opted for the elliptical in my garage so I could avoid further pounding on my foot/ankle/shin which currently has a grumpy tendon. It had been also a busy day that pulled me in a lot of directions so this option felt doable.
Just keep moving forward even when things feel dark.
Thursday: My morning run got pushed to late afternoon (gotta bend like a willow so you don’t break like an oak). It was just a 7.5-miler along the waterfront with a little jaunt out to the breakwater, but it felt more like a 10-miler. Some days are harder than others, but all add value. The only thing that matters is that I got it done, and my tender ankle held up mostly well. One step closer to NY.
Friday: Did a short core and mobility sesh in preparation for Saturday’s long run.
Saturday: It was my last long run before tapering for New York!! Woot!! I had originally planned to run 20 miles, then heeded the advice of multiple coaches/sources who said running longer than 3:15 often does more damage than good. In the end I ran 18 miles in 3:30. I coined this run “Beauty & the Beast” as all went well until about mile 13 when the tendon in my ankle went south again. Let’s just say the last 5 miles provided ample opportunity to work on my grit. I was especially grateful for the fun and beautiful 10 miles I ran with my friend Becca at the beginning. The solo miles at the end were there to remind me once again that I can do hard things. Got ‘er done. Soaked my legs in the ocean afterward to quickly knock down inflammation, then did the full-court press on recovery with compression, ice, foam rolling calves and quads, lots of protein, hydration, rest, a soak in the tub, more protein. And oh, there might have been some pizza too. :-).
So happy to have this one in the books, and a share some laughs with Becca as we work on our tall running posture. 🙂
As I sign off this week, gratitude floods me once again for the gift that running is in my life, especially during weeks like this. From the time and space in which to process life’s complexities to the friends who bring so much joy, to the never-ending reminder that we can do hard things. It’s all there in every breath, step, and mile, delivering a meditation of sorts, along with a profound sense of satisfaction, knowing we are able to complete what we set our minds to, even when the going gets tough.
Here’s to keeping on, celebrating all that is good in life, and lifting others up whenever we can. It’s a new week ahead. Let’s go get it!
xo Becky
PS: If you’ve missed any of my previous NYC Marathon training posts, you can click here to check them out:
Oh, hey. Hi! Coming at you from Hood River, Oregon, where I live, run, work, play. Of late, I’m also training for the upcoming New York City Marathon on Nov. 5, which has me exchanging lots of daily text messages with Becky. In one of them, she asked me to make a guest appearance on her blog, so here I am.
I’ve been a lifelong runner, having started on a youth team at age 10 in my running-crazed hometown of Boulder, Colorado. I ran competitively through high school, continued running for sanity through college (where I met Becky!), and then just kept on running for the pure joy of it all the way until, well, now. Which means I’ve been enjoying the perks and enduring the inevitable pains of running for 47 years.
Where it all began in Boulder, CO
Through all that time, I’ve run a lot of races and completed lots of distances — but never a marathon. In Becky’s early years as a marathon runner, she tried to get me to join her, but I always had an excuse. Too busy this, too caught up in that. Well, now that I could have a legitimate excuse (my aging body! My aching knees/hips/ankles!), I decided this is one of the things I really want to do. Better late than never, I guess.
So, in the spirit of imparting my take on this marathon journey, I offer a kernel of wisdom that lies at the heart of this whole thing and actually has nothing to do with running: Get yourself a friend who’s always up for an adventure. Last fall, after stalking all the NYC Marathon social media sites I could find post-race as I do every year, and watching video after video of all the hoopla, I had an epiphany. This is the one marathon I’ve always wanted to run, and I would run it next year. With Becky. She didn’t know that my epiphany involved her, but a quick text took care of that. She is, after all, the one friend I have who I can message saying, essentially, Hey, wanna do this crazy thing with me? and she responds, verbatim, Let’s do this!!! and then we actually do it. So here we are, with only a month to go before toeing the line at Fort Wadsworth on Staten Island.
Even though we live in different states, training for NYC “together” has been so much more fun than if I had been doing this alone. Plus, as a first-time marathoner, I’ve gotten invaluable advice and recommendations from Becky on everything from foot-strengthening exercises to fueling on long runs to the pros and cons of various hydration belts. We don’t get to run together very often (we have managed it on a couple of occasions when I happened to be in the Santa Barbara area) but we connect daily, checking in on each other’s runs and comparing notes on cross-training activities, strength-building regimens, fueling strategies, running attire, challenges, triumphs, aches and pains, and life in general. I treasure all of it. A training pal who you can run with in real life is ideal, but this is the next best thing.
One of our rare training runs we enjoyed together while I was in the Santa Barbara area.View on a morning run along the Columbia River Gorge.A blistering hot mid-August run to the Mosier Twin Tunnels.
Probably the biggest takeaway for me on this, my first marathon journey, can be summed up by one of my favorite quotes from the poet Robert Burns: The best laid plans of mice and men often go awry. Since Becky and I signed up with Team for Kids early on, pledging to raise money for a great charity that brings free running programs to kids all over the country in exchange for guaranteed entry to the marathon, we had plenty of time to discuss our goals, come up with a target finish time and formulate our training plans. I landed on a 20-week plan that seemed to balance this being my first marathon with the fact that I’m a fairly seasoned runner starting with a relatively solid base. Last spring, as April turned to May, I was doing my usual “maintenance” running, getting out four or five days a week for a few easy miles. But I couldn’t wait to get started on my real marathon training.
Finally mid-June arrived and I launched my 20-week plan right on schedule. I followed it to a T for the first week, running exactly the prescribed miles on running days and cross-training when indicated, doing core and strength exercises, and dutifully taking a rest day. Basically crushing this marathon training thing! Then, on Day 7, I broke my ribs. (Long story short, I crashed on my wingfoil board.) In case you were wondering, running with broken ribs is impossible. I could barely move for a few days; a trip from the couch to the bathroom felt like climbing Everest. Then it was a couple of weeks of walking gingerly, looking like I was carrying a vessel filled with water on my head (and moving about as fast).
I regrouped, and four weeks after my crash started a 16-week marathon training plan. Needless to say, it has not gone entirely as planned. Setbacks have included a flare-up of plantar fasciitis from jump-starting my running after weeks of doing practically nothing on my feet; some unwanted but necessary days off for travel; a wonky knee following an unruly downhill leg on Oregon’s annual 200-mile Hood to Coast Relay, which I do every August with my team of 12; a few days laid flat by a bug my son brought home from school; and grumpy quads from ramping up my mileage too quickly, forcing me to reduce said mileage until they became more cooperative.
One of my favorite trail runs in the Hood River areaThis views never disappoints
Whenever I hit a bump in the road that makes me veer from my training plan, I freak out a little about whether I’ll be able to get the starting line — or, really, the finish line. Fortunately, Becky is always there with some words of wisdom to calm me down. After I fire off a text lamenting my latest issue along with a bunch of stress emojis, she sends back gems like, “Success simply means getting to the start, having fun, and crossing the finish line, no matter what pace.” And “…throw out all expectations of what you think you ‘should’ be doing and just enjoy the fact that you GET to run the NY-freaking-marathon …” When I was laid up with the virus my kid brought home, she walked me through a visualization of the course, which I’ve now incorporated into my routine. It came with this sage advice: “Our minds are what’s going to make this happen. Our bodies are just along for the glorious ride.”
And, training setbacks aside, a glorious ride it’s been. My weekly long runs have prompted me to expand my horizons beyond the few 3- to 5-mile routes close to my house that I dearly love, but have run so many times I could practically do with a blindfold on. I’ve made friends with some sheep in a pasture I run by on one of my new routes, and chat with a friendly Bernese mountain dog who always greets me on another. Running alongside pear and apple orchards that I normally whiz by in a car allows me to see — and smell! — the fruit up close.
Scenes from some of my exploratory road runs.
My training has spanned two seasons now, and I’ve had a front row seat to the change from summer to fall. Early in my training, the long Pacific Northwest days allowed me to indulge my love for sunset runs. I could set out at 8 p.m. and cruise along under red-orange skies that faded to purple as I finished my miles. Now, with the shorter days, I run earlier and have even developed a newfound affection for morning runs in the cool, crisp fall air. Running every day (or nearly) has a strange way of slowing down time. From one day to the next, I see leaves turn from green to yellow and red, then fall to the ground. I witness practically in real time the subtle change in light and shadows as the sun drifts south.
The Historic Columbia River Highway, a paved trail between Hood River and Mosier, one of my go-to running routes.After a beautiful but hot summer, signs of fall on a country road.
Ever since I started running as a 10-year-old, fall has always reminded me of cross country season. So it feels right that I’m here, in yet another autumn running season, striding toward New York and the longest run I’ve ever done. I feel immense gratitude that I’m still able to do this thing that brings me so much joy. I have to listen to my body more, compromise, forego a few miles here and there in favor of staying healthy and running again tomorrow. The best-laid plans, I’ve come to know, must sometimes be replaced with alternate plans. But that’s ok. Onward I go to that starting line on Staten Island — and, with a little luck and Becky by my side, to the finish line in Central Park.
I wonder what our next crazy adventure together will be?
The one-month countdown is on until our big day on November 5th, and I couldn’t be more fired up! The NYC Marathon and Team for Kids both do a great job of posting inspiring messages and Instagram videos to get us dreaming, visualizing, and staying pumped up to reach our goals.
Although my goal may have drifted and morphed into something wildly different than when I started daydreaming about it months and months ago, and then when I actually started training for it twenty weeks ago, I truly believe this is one of the best goals I’ve ever set: simply to have fun and fully enjoy the experience with my friend Janet. It feels perfect.
My training days now feel light, even on the most challenging days, because my entire focus is on enjoying the journey back to the starting line. I’ve thrown out the pressure of what I feel like I “should” be doing in terms of pace and outcomes, and have embraced the place I’m currently at in my mind, body, and spirit. It has been utterly freeing.
As I visualize myself running with Janet from Staten Island, over the Varrazzano-Narrows Bridge into Brooklyn, then up to Queens, then the Bronx, and finally back down into Manhattan, the overwhelming thing I see and feel in my mind is giant smile on my face and so much joy and gratitude wrapped around my heart that it lifts me ten feet off the ground.
Here’s a peek at my Week #16 training schedule looked like (Oct 2-8):
Mon 10/2: Run 5.25 miles (w/ 2.0 mile pick-up effort in the middle), walk with Jeffrey
Tues 10/3: Spin class 55 min medium EZ (21.5 miles), leg weights
Wed 10/4: Run 6 miles, undulating hills on Mt. Drive
Thur 10/5: Rest day
Fri 10/6: Run 5 miles with 4x80m strides, core
Sat 10/7: Run 14 miles (cutback week for the long run before next weekend’s 20-miler)
Sun 10/8: Rest & recovery day
Monday: I was still a little creaky on Monday morning after last Saturday’s 18-miler, but once I got moving, everything worked itself out so it was an enjoyable 5-miler with a push in the middle. Later in the afternoon, I went for a nice walk with my hubby and kept my body in motion, which usually helps, along with healthy nutrition and continuing to focus on recovery. This body isn’t 29 any more, but with some gentleness, It can usually be cajoled into finding its stride.
Tuesday: Just like last week, I used my spin class for an easy/moderate cross-training day to get my heart pumping and my legs flushed out. Normally I start my base around gear 13-14 and build up from there into the high teens or low 20s, but on easier days like this, I start more around 10 and keep the cadence high and lighter. Even when holding back, it’s still a sweatfest that leaves my heart pumping and my energy high. Days like this are about working with your body instead of grinding it down.
After spinning, I did a quick leg workout in the gym: extensions, curls, adductions, abductions, squats.
Wednesday: Just a straight-forward 6 miles of rolling hills on Mt. Drive, getting the legs ready for the course’s five bridges, and hills in Central Park.
Mountain Drive always puts a smile on my face with its windy road, oak trees, bougainvillea, scenic vistas, and unique houses, like the one in the top photo with a succulent garden on its rooftop, and mailboxes like this cyclist, whose bottom opens up for deliveries.
Thursday: On this rest day, I think I finally landed on a pair of shoes that may work for my sassy feet. It has been a lonnnnng time coming, with a lot of trial and error, but hopefully the fifth time is a charm–actually sixth (I forgot I tried the Hoka Challengers before this long line of shoes). Let’s go, Mach Xs. Please, oh please, work for me! I’m starting to feel like the Prince and the Pea.
All shoes lead to New York: Hoka Cliftons, Hoka Rincon 3s, Saucony Triumph 21, Saucony Kinvera, Hoka Mach 10
Friday: I started early on Friday because we are being hit with kooky hot October weather (definitely not sweater weather). 🙂 It was a really nice run, knocking out 5 miles at a gentle pace with 4 x strides at the end.
There were many highlights on this run, especially testing out these Mach Xs, which I really like.
Saturday: With our heatwave, I started early on my long run, which I was hoping would pay off in droves. Sure enough. So much joy. So much beauty. So many other runners out training along the waterfront. Did a 9 mile loop, refilled bottles, then another 5 mile loop. Soaked my legs in the ocean afterward and stretched on the beach. It’s mornings like these that take marathon training up a notch or two.
14 miles goes by quickly when you’re surrounded by beauty.It has been a challenge to stay hydrated, but I try to stay prepped and ready to roll…
Sunday: Today is an active recovery day, walking, chilling out, eating good food, getting organized and prepared for the week ahead. I value this day immensely, and so does my big brown four-legged baby, Doodles. Recharging the batteries does wonders for one’s ability to believe that everything will come together beautifully on race day. When your body has a chance to absorb the load from the week and get fired back up to hit it again on Monday, you feel unstoppable.
Review of SIS (Science in Sport) : The course fuel for the New York Marathon is SIS Isotonic Energy gels. I had never heard of SIS, nor could I find it anywhere in my town (it’s from the UK), so I had to purchase it on Amazon to try it out in case I need to rely on one during the race. Here’s what I thought of it:
With just five weeks to go until race day, we are now heading into our peak weeks of training before we start tapering back down to get our batteries fully recharged before our big event. This is both an exciting and grueling few weeks because while we’ve been steadily building up our bodies to be able to handle the load, no matter how disciplined we’ve been with our training, we are still doing long runs of 18 and 20-miles in addition to all our other usual training. GREAT stuff all around.
These are also the weeks when we focus on putting it all together in earnest, working intently on our mental game, fueling our bodies well, and trying to get as much rest as possible.
I’ve said this numerous times before, but endurance events are 85-90% mental. If you skimp on training your mind in addition to your legs, lungs and heart, you will do yourself a great disservice. Long runs offer us perfect opportunities to work on steeling ourselves to the challenges and discomfort that come with this sport. How will you respond when fatigue hits hard? What will you do to keep moving forward when your feet are telling you they have other ideas? What kind of discipline and focus will you have to remember to fuel and hydrate like clockwork so you feel your best? What mental techniques will you use to help you reach your goals when the going gets tough?
For me it’s mantras, counting steps, visualizing, singing, focusing on what feels strong, not letting my mind wander too far so that I don’t space out my nutrition, and most of all it’s about swimming in gratitude. It’s celebrating the fact that I GET TO DO THIS and be part of this remarkable moment.
Never underestimate the power of gratitude. It has a way of wrapping itself around your pain and reminding you of how lucky you are that you get to experience this incredible journey–the one you so boldly signed up for so long ago, and trained your heart out to get to where you are. So many other people will never know the beauty of this adventure, so be in the moment and appreciate it all, especially during the hardest moments.
Here’s a peek at my Week #15 training schedule (Sept 25-Oct 1):
Mon 9/25: Run 6 miles (w/ 2.5 mile pick-up effort in the middle), strength 45 min. (Kim Miller Fitness legs/glutes)
Tues 9/26: Spin class 55 min EZ (15 miles), mobility work 25 min
Wed 9/27: Run 6 miles, undulating hills
Thur 9/28: Active recovery day–yoga, core, & foot exercises 35 min, walk with Jeffrey
Fri 9/29: Run 5 miles with 4x80m strides, core and mobility work 25 min.
Sat 9/30: Run 18 miles
Sun 10/1: Rest & recovery day, yoga, walks
Monday morning, short on time, I set out directly from my house instead of driving somewhere scenic, and knocked out a 6-mile run on nothing but concrete and asphalt. It wasn’t the most exciting route, but it was good mental practice for running through the streets of NYC. In the middle of the run I pushed the pace for 2.5 miles.
Feeling stronger each week, and spending time focusing on my mental game.Monday afternoon was a quick strength and core session after seeing a chiropractor and getting my Covid vaccination.
Tuesday was another fun outdoor spin class at the gym with Kristine. I intentionally took it easy and used this workout to simply flush out my legs from Monday’s run in preparation for Wednesday’s run. I came across a quote somewhere the other day that said something like, “The sign of a maturity in a runner is knowing when to reign it in, and also having the discipline to do it.” I’m definitely a work-in-progress in that department, but today was a win.
Refueling after spin class with a garden salad and a fruit smoothie with protein.
Wednesday I felt strong after taking it easy on Tuesday, and knocked out 6 miles of rolling hills in the early morning. Repetez, s’il vous plait: “I like hills, I eat them up. I like hills, I never give up.” Mantras aren’t just for race day! 🙂
Testing another new pair of shoes (Hoka Rincon 3s again), still trying to make my feet happy for the long haul. Up and down hills today, getting my quads ready for the bridges of NY and the final push in Central Park.
Thursday was an active recovery day after yesterday’s hills, and in preparation for Friday’s 5-miler and Saturday’s 18-miler.
Mash-up yoga, core, mobility, foot exercises, and balance. Still trying to embrace pigeon pose and get past the “oy.”Went on a nice morning walk with my main squeeze (aka my hubby Jeffrey, who also happens to be my #1 supporter). Clearly we’ve been married a long time when we meet up and discover we’re wearing the same kind of vibe. Next thing you know we’ll be wearing matching silk baseball jackets. 🙂
Friday morning was a steady 5-mile maintenance run, topped off with 4-5 strides at the end. I countered our gray weather with cheery color, fiery tunes, and thoughts drifting to race day.
Chasing the gray away and embracing the journey by being transported to NY in my mind during my run.
Visualization is a powerful training tool I lean on often for endurance events. For NYC, I begin by imagining myself at the starting line on Staten Island, swimming in gratitude, feeling all the feels, then taking off, light on my feet, soaking up the experience, smiling, running strong and steady, turning the crowd’s energy into my own, remembering to fuel and hydrate as I cruise through each borough, powering over the “forever long and quiet” Queensboro Bridge, and then being lifted off the ground by the indescribable energy reverberating from throngs of spectators as we turn onto 1st Avenue; making it all the way up to the top of the course at mile 21 then turning left and heading back down 5th Avenue into Harlem, knowing this is where it gets especially real; thinking about how I will focus on the parts of my body that feel strong, then count steps to stay focused, remind myself of tall posture and good form; then finally, oh finally, turning into Central Park where there last two miles will feel like forever, but knowing my mental toughness will help me find another gear to get across the finish line, all the while savoring every second and appreciating all that has gone into getting to this moment.
Saturday was an 18-mile dry run for race day, starting with carbo loading the night before, trying out shorts I plan to wear, practicing my fueling and hydration, testing out the shoes I’m hoping will work, and working on my mental game. This ended up being a great learning day, for which I’m eternally grateful, because some things did not work well for me. Traditional carbo loading did not feel good on my run so I will adjust that to a lighter pre-race meal and start with small carb meals/snacks earlier throughout the day. The shorts I had to planned to wear on race day continually felt like they were going to fall off (which Becca and I laughed about hysterically. Thankfully I discovered this during our quick warm-up loop not far from my car, and had also thrown in a back-up pair of shorts in my car so I was able to remedy the annoying problem before knocking out the other 17 miles.
Team B & B (Becca & Becky) sharing laughs on our long run.
Sunday is a whole lot of aaaaah (ie-rest, recovery, and reset) after yesterday’s long run. The deeper we get into training, the more important this day feels in order to be ready to knock out another run on Monday. Today is all about good food, nice walks, and friends and family.
Things I’m Loving Right Now
Training for a marathon takes a lot of time, as we well know. Finding time to make gourmet meals to replenish our bodies isn’t always easy, even with good planning, so I thought I would share a few ideas here that I have leaned on recently when there aren’t enough hours in the day (or energy in the body).
Running a marathon is simple at its core: lace up your shoes, train for 16 to 20 weeks, then conquer 26.2 miles, hopefully while creating unforgettable memories all along the way. Obviously there’s a whole lot more that goes into it though: the details–and the details are what can make or break your level of enjoyment during the race, and training in general. This week has been about noodling out some of the details of the race, from fuel and hydration to shoes and clothing choices to timing and logistics, while at the same time consistently plugging away at training, one day, one work-out at a time.
Even though this will be my 10th marathon (including two I ran during IM races), I still get nervous/excited like it’s my first marathon all over again. The one thing that wraps me a warm blanket of calm on race day is hammering out all the logistics well in advance. Having an awesome training partner like Janet helps in that department, even though we live 900 miles apart (she’s in OR and I’m in CA). Texts and DMs have been flying back and forth during the week with thoughts and questions, all of which are coming together in my mind and then landing squarely on my hand-written “Race List,” something I always lean on for races and big events. Without my list, my mind spins in overdrive.
As John Wooden once said, “It’s the little details that are vital. Little things make big things happen.” Taking the time to think them through and test them usually pays off tenfold.
Here’s a peek at my Week #14 training schedule (Sept 18-24):
Mon 9/18: Run 5 miles, strength 45 min. (Kim Miller Fitness legs/glutes)
Tues 9/19: Spin class 60 min (23 miles), strength 20 min arms
Wed 9/20: Run 7 miles (track) 1.5 mile warm-up, 5x800s w/ 400 RI, 2 mile cool down, core 15 min.
Thur 9/21: Yoga 30 min, rest day
Fri 9/22: Run 5 miles, core and mobility work 25 min.
Sat 9/23: Run 12 miles, walk 1 mile with my hubby afterward
Sun 9/24: Rest & recovery day, yoga, walks
Monday: Nothing feels quite as good as starting the week strong, and being able to enjoy another fab fall-like run. I chose a new route to keep it fresh, which included a few little hills, knowing NYC includes five bridges with sneaky inclines and descents, along with several deceptive hills in the last few miles near Central Park. Practice. Practice. Practice.
Kim Miller Fitness app is helping me keep my strength workouts short, sweet, and focused
Tuesday was another heart-pumping outdoor spin class with my favorite instructor, Kristine. Good tunes, great vibes, and a killer workout with hills and sprint intervals, always leaving my spirits high and my body drenched in sweat. Afterward I did a short dumb bell arm workout session at the gym.
Wednesday was a “hurt so good” kind of training day with a 7-mile track workout, starting with a 1.5 mile warm-up followed by 5 x 800m intervals with 400m recovery intervals, finishing with a 2-mile cool down. Good stuff. Felt great to finally move my feet a little faster.
What started out as a cool morning quickly heated up so I had to lose the hat, peel off my arm sleeves, and consume two bottles by the end of my workout.It has been a while since I’ve done speedwork so I was especially diligent with stretching, foam rolling, Theragun’ing, and rolling my calves with “the stick.”
Thursday I opted for yoga and foot exercises, and then went on a 1.5 mile walk at Lake Los Carneros with my hubby. All in all, a nice recovery and reset day.
Rest is good for the soul. Since I’m not planning to win New York :-), I’m trying to settle into my training plan and tweak it to fit where my body is at so I get to the starting line in one piece.
Friday was a 5-mile maintenance run, which I chose to knock out on Mountain Drive, a scenic, windy road in the foothills of Santa Barbara. It never disappoints with its views and gently rolling hills.
Later in the afternoon it was time for some core and mobility work.
Saturday’s long run was shorter this week (12 miles) to get the body rested up for next week’s 18-miler. I had the pleasure of running the first 8 miles with my friend Becca (the other B in Team B & B), who is currently training for a half marathon. Yay Becca! We ran from Leadbetter Beach to Montecito and back on another spectacular SB morning. The miles flew by so quickly, we almost blew past our turnaround point. That’s the power running partners. Afterward, I finished up with 4 more miles–up Shoreline Drive on the Nite Moves course and back. It was noticeable how much longer those 4 miles felt solo.
Time zips by when you’re laughing and telling stories. On the last part of my run, when I was solo, I finished my audiobook, A Race Like No Other: 26.2 Miles Through the Streets of New York, which not only got me even more excited about the race, but got me circling back to honing the details.
Here are a few of the details that are getting sculpted into shape…
“Stay the course. When thwarted try again: harder, smarter. Persevere relentlessly.” ~John Wooden
This week is a celebration of staying the course and persevering despite a fairly bumpy start to this marathon training cycle. Nothing out of the ordinary–just injuries, family events, scheduling logistics…life–little frustrating setbacks and challenges that multiplied over time and caused enough friction to make me question myself and my ability to pull off another 26.2 mile adventure.
As I write this post however, I am feeling relentlessly optimistic again, knowing that Staten Island will see my toes, and my running partner Janet’s toes, on the starting line in six weeks. And what a moment we will share as we run through the five boroughs of New York and cross the finish line in Central Park!
To any of you who might be struggling with your training, you’re definitely not alone. I don’t know anybody who doesn’t bump up against at least a few of these common obstacles during a 16 or 20-week training program. Life happens. It’s how you manage to keep your chin up, your head on straight, and your eyes laser-focused on the prize–that glorious starting line.
Progress, as we know, isn’t always linear, and it’s okay to step back, regroup, start again, and/or figure out a new approach all together. It’s your story to write, and your journey to enjoy, so make it fun and make it work for your lifestyle. Most importantly, stay the course and keep moving forward in some form or another. You will get there!
Success isn’t always linear, and it’s often in the midst of all the twists and turns that we learn the most.
Here’s a peek at my Week #13 training schedule (Sept 11-17):
Mon 9/11: 5 mile recovery trail run at Ellwood Bluffs, core 30 min.
Tues 9/12: Spin class 50 min, strength (leg weights) 25 min.
Wed 9/13: Run 6 miles hills and fartleks
Thur 9/14: Yoga 30 min, rest day
Fri 9/15: Run 4 mile trail run at More Mesa, core 25 min.
Sat 9/16: Run 16 miles
Sun 9/17: Rest & recovery day, walk 2 miles w/ my hubby
Monday was the 22nd Anniversary of 9/11, and even after all these years, it still hits hard. After being glued to all the tributes on TV, mid-morning I opted to lose myself in a trail run. Nature cures much.
Running through the eucalyptus-lined trails of the Ellwood Butterfly Preserve in Goleta, and venturing out to bluffs overlooking the ocean below, a sense of calm and joy always washes over me. It’s the perfect place for a easy recovery run, especially on a Monday morning when my heart was heavy and my body was feeling a little creaky. Five miles later and I was ready to conquer the week.
Tuesday’s cross-training was another high-octane spin class with my favorite instructor Kristine, who always brings the energy. It was a sweatfest, then it was leg day in the weight room.
Morning fuel before spin class: oat yogurt with dates, a banana, and almonds.
My favorite run this week was Wednesday’s late afternoon run. I don’t usually like to run in the evening nearly as much as the morning, but it took me allllll day to get out the door, so when that happens, you get what you get. Thankfully what I got was an incredible run, and I credit that in part to “letting down my hair,” changing it up, and turning it into a “free-form” run (ie-anything goes).
I went to a location I had never run, but often cycled, a nearby rural neighborhood with a couple steep hills, dreamy flats, and a few tiny rollers. The beautiful late afternoon light added to the awesome autumn vibe. My choice of music–some of my fav old rock-n-roll like the Stones–and my choice of hills and fartleks (unstructured and playful speed intervals) had me smiling from ear to ear for the 6 miles I knocked out. It just reminded me once again, that hard work doesn’t have to be torture. It’s a win/win when you push yourself, and still feel the joy bubbling through.
Much of marathon training, and life in general, is about showing up. It’s the simple act of getting out the door, embracing the challenge, and putting in the work, even if your motivation is waning. It’s about getting through aches and pains, life’s scheduling challenges and the onslaught of mental fatigue that often comes with week after week of training. It’s about keeping your eye on the prize, even if that prize still feels like it’s miles away.
That is what this week was about for me: showing up.
Some days training was a struggle, other days it was like butta, but each day of dragging my hiney out the door added a drop of grit into the mental toughness bucket because I didn’t allow excuses to creep into the day.
No matter how much you love running, you will absolutely have days when you’d like to do anything but run. It’s usually those days that are the most important because figuring out ways to overcome your mental block becomes gold on race day, especially when you hit rough patches (and there will definitely be rough patches during a marathon).
Here are a few mental strategies that have helped me over the years:
Create personal mantras. One I lean on often when my motivation is waning is: “Don’t think, just go.” I simply shut down my brain, block out all the things that are pulling me in a different direction, lace up my shoes, and go through the motions of getting out the door. Once out the door, everything usually falls into place. On the run I repeat, “Just keep moving forward.”
Know your “why.” Lean into why you decided to commit to running a marathon. Every person has a different reason. Maybe it’s a Bucket List item. Maybe it’s a milestone celebration like turning 40 or 60. Maybe it’s a cause like Team for Kids, or in honor of somebody. Whatever it is, write it down and put in somewhere prominent so you look at it every day.
Visualize. Imagine yourself running through different parts of your race and visualize yourself successfully crossing the finish line. Internalize how incredible it will feel to reach your goal.
Focus on what feels strong. This is especially helpful during a run. If your calves are grumpy, focus on your core. If your quads are screaming, focus on engaging your glutes. No matter what, you will be able to find strength somewhere in your body, especially your heart and mind.
Week #12 training schedule (Sept. 4-10)
Mon 9/4: Run 5 miles EZ recovery run (Goleta Beach bike path), strength 35 min
Tues 9/5: Spin class 55 min, strength 30 min, walk 2 miles
Wed 9/6: Run 6 miles tempo run (SBCC track and waterfront)
Thurs 9/7: Run 3 miles EZ (Lake Los Carneros), walk 1.2 miles
Fri 9/8: Rest day, walk 1.5 miles
Sat 9/9: Race She.Is.Beautiful 10K plus 1.25 mile WU and 1 mile CD (8.25 miles total)
Sun 9/10: Rest day, walk 1.5 miles
Monday, Monday, so good to me [cue the Mamas & the Papas]…easing back into the week with a nice little recovery run from Goleta Beach.Tuesday’s workout was fueled entirely by caffeine, heart-pumping music, and an awesome spin instructor. Thank you Kristine for always bringing your positive energy to keep us going!Wednesday, I was feeling a little creaky, but there’s nothing like a good warm-up and an inspiring audiobook, (A Race Like No Other: 26.2 Miles Through the Streets of New York), to get you in the right frame of mind to knock out a solid 6-mile tempo run along the waterfront on a gray morning. I always look forward to my veggie sammies afterward with a protein smoothie. Thursday early morning 3 mile cruise around Lake Los Carneros, sporting my “Dream Big” hat for a little motivation, with a big shout out to my friend Jenni Miller and the Smith-Magenis Syndrome research foundation, who created these hats to support this important cause. It always gives me perspective and inspiration when I wear it. After my run, I had the joy of finally catching up with my friend Emma, whom I hadn’t seen all summer. Making time and creating balance while training is the secret sauce to a happy journey to the starting line.Friday was a rest day, so I took a nap, went for a nice walk in nature with my hubby, then tried to figure out what kind of “get-up” I was going to throw together for Saturday’s She.Is.Beautiful 10k. I love this race, which I’ve run 4 or 5 times, and always like to bring a little flare to the morning. These were my options. And this is what I ended up choosing…Continue reading →
Run Be Run 