Marathon Training: Week Two

My calves were a little sore after my 15 mile run last week but it was a good kind of sore. I threw some hills in and I kind of expected that I was going to feel something. I have been very disciplined with my stretching, icing and foam rolling and it seems to be working. I ran about the same amount of miles this week that I ran last week but increased my long run from 15-17 miles. I have been focusing on my long runs and will be alternating between "fast finish long runs" and "long, steady distance runs." You can read about these types of long runs in detail from McMillan Running if you are wondering what the heck this all means. 

We had a really warm week here in California so two of my runs were done on the treadmill but I found a way to make them more enjoyable! 

Run #1: 7 Miles @8:53 ( I did this run on the treadmill @runemz style #444!) After Mile 6.44 I kept going to get to 7 miles.

Run #2: 7 Miles @8:47 (my Pi Day Run)

Run #3: 17.5 Miles @9:14 (long, steady, distance run) I struggle with bringing down the pace on my long runs because I want to be done. I need to work on my endurance and let my body get used to running for long periods of time. This run felt great and the weather was perfect as well. The first half of my run was the worst part since it was all uphill but I need to challenge myself a little bit more and prepare myself for the course of the marathon I am planning to run.

TOTAL MILES: 31.5 with some cross training which included walking around the Happiest Place on Earth on Sunday. We just love this ride and can't get enough of it!

I am already nervous about my next long run as I will be attempting a distance that I have not tackled since last year. It will be a fast finish long run so it's going to be tough!

Did anyone run the LA Marathon?

The weather was actually perfect in Los Angeles and I heard there were lots of shiny new PR's!  I love laying in my bed watching the LA marathon on TV but I have to admit that I did feel kind of sad that I was not running it too!

Change is Good and Weekend Recap

After finishing two marathons in about the same time, I think that it is time to change things around and incorporate a new training plan for my third marathon. I have committed to running the Surf City Marathon on February 5, 2012.  Yes, it falls on Super Bowl Sunday but I should be done and home in time to watch the game and eat a bunch of junk food!

Up until now, my training has mainly been 90% running and 10% cross training.  I go to spin class once in a while, I lift weights once in a while, I do some push-ups here and there but no real set schedule or commitment.  I definitely need to start doing some speed work and incorporating more long runs! I know that Boston is a long ways away for me but I have consulted with the McMillan Running website to see what I should be capable of doing before I can even imagine that running Boston is going to happen for me in this lifetime!

SOURCE

After reading these numbers I realized that I have some work to do. In some distances, I am close but in others it's a long shot!  In order to prepare myself to realistically finish a marathon in 3:45, these are the equivalent race times:

5K: Current PR is 24:16 and I need to be able to run a 23:05.

10K: I have never ran a 10K and I need to able to run a 47:57.  I guess I better sign up for one soon!

Half Marathon: Current PR is 1:47:43 and I need to be able to run a 1:46:41.

Marathon: Current PR is 4:05:16 and I would love to qualify for Boston with a 3:45 or better...one day before I die!

My new training plan starts this week since I am, as of yesterday, 16 weeks away from my next marathon.  I have a ton of small races from now until then to keep me busy but I need to conquer this darn 4:05 marathon finishing time!! I am running most of my races for the rest of the year for fun but will be incorporating them as part of my training whenever possible.

Besides losing another toenail and running my first 5K, I put in an additional five miles the following morning to ease the guilt before heading to IHOP to take advantage of the "Never Ending Pancake" promo.

My husband finally put my medal hanger up that he gave me for my birthday. I didn't allow him to hang it up until I had a few medals to display! It is placed on a wall that is clearly visible when I go upstairs so it reminds me to keep striving for my goals!  I love it!! (Thank You Honey!) My son hung his first medal up along with mine.  His is the one with the little octopus.

What am I going to do with Buster?

Buster's owner has yet to come forward and claim him! He is just getting more and more comfortable as you can see. Tomorrow marks two weeks since he ran home with me.

Now it's time for a Q&A session from all of you wonderful and talented people who pull off PR's without even really trying!  Your feedback is really appreciated!

1. Does anybody have any tips on how they have shaved some major minutes off of their finishing times?

2. What have you incorporated into your training that has paid off for you?

3. What about hiring a running coach?  What are the benefits?