25!

Well, after a good long post-marathon break, I'm slowly getting my mileage back up to where I'd like it to be. Not because I'm training for anything. Just because I feel better when I'm running a certain amount each week.

Last week, I hit it. I ran 25 miles. Oh, how wonderful it was.

Sure, I started the week running in shorts and ended running in winter tights (and gloves, ear-warming headband, heavy running jacket . . . ) but, hey. Weather is weather and you can't control it. All I can control is how I respond to it.

And I responded by enjoying it all. Every mile of the 25!

I'm back. Running and loving it.

Hallelujah!

This week I'm hoping for more of the same! Cold weather forecast be damned ;-)

Thanks for stopping by. Have a great week!

The truth.

I have been trying to write up a race report for the Mohawk-Hudson River Marathon that I ran three (!!!) weeks ago.

I just haven't been able to do it. I've started. I've stopped. I've gone on and on about this and that and I haven't been able to publish anything.

Why? Because it hasn't been real. It has been "my race report with a positive spin on it" and that just hasn't been cutting it this time.

You see, I'm disappointed. I was disappointed and, quite honestly, I still am.

I wanted to run under 3:55 and qualify for Boston. I wanted it so bad. I believed I could do it. And for about 21 miles I was on my way. I was doing it. And then I wasn't.

Sure, my calf cramped and that sucked. But you know what sucked even more? The fact that after I stopped and stretched and massaged my calf, I gave up.

I saw the pace group getting farther and farther away from me and instead of bucking up and trying to slowly gain back my time, I let it all go. I didn't have any push in me. For the last five miles of the race I walked a lot. I gave up on 3:55 and when I realized I'd have to really get it together to even break 4 hours, I gave up on that, too.

I just gave up.

And that is the huge disappointment.  I totally let myself down. And I feel like I let down every person who supported me and wished me well as I trained and trained for this marathon. It is a crummy feeling to have and one I need to work out if I want to go after something big again.

Now, don't get me wrong. I'm not all doom and gloom about my running.

I ran a freaking marathon, after all! And, my finish time of 4:05:04 was still really good. I know that. I simply wish I didn't have the breakdown. I wish I had enough mental toughness to achieve my goal.

It was still a good day. And I am grateful to my friends and family for coming out and cheering me on. Even though I didn't do what I set out to do, I finished. And there is something to be said for that!

With three of my faves -- Janis, Bridget, me, Elisa.

With my family!

So, that's the story of my marathon as I see it right now. I'll be back, I'm sure. I'm running a little -- took 10 days off and now I'm getting out for 3-5 miles here and there. I'd like to just run and take it easy for a month or so and see where I end up. That's just where I am right now.

Funny, writing about how I really feel about this marathon has already made me feel a little better!

Thanks for stopping by and reading my wah-wah race non-report!

Marathon goals.

My third marathon is this Sunday. Sunday! That's right around the corner.

I've trained well for this race, which is good because I have some goals that I would really like to achieve. But I also had that hip injury flare up on me at the end of my training and, I have to admit, that is getting in my head a little bit.

I am doing my best to shake any doubts out of my head. I ran 4 miles yesterday at an easy pace and  when I looked at my watch after the run I was happy to see my pace was well under my goal pace.

And what is my marathon goal pace, anyway? Well friends, it is a pace that would give me a new PR. It is a pace that would qualify me for Boston. It is 8:55.

8:55 per mile. For 26.2 miles.

That's all.

8:55 per mile would have me crossing the finish line in 3:54. A 3:54 marathon would qualify me for Boston (my BQ time is 3:55:00). I believe I can do it.

Why? Well, to start, I put my recent (ish) half marathon time into a few race prediction calculators. Here's what they predicted for my marathon time:

Calculator #1: 3:50:33
Calculator #2: 3:54:14
Calculator #3: 3:52:04
Calculator #4: 3:54:02

My training for this marathon has been better than my training for that half marathon. So that's a factor. Another factor in my favor is that the race takes place on my home turf. I know the course. I can sleep in my own bed the night before the race.

As long as I keep myself in check over the first half of the course, I believe I can run 3:54. I know it will be hard. I know I will want to stop in those last miles. I also know my body can handle way more than my mind gives it credit for.

I'm excited for Sunday. And nervous, sure. I've gone after big times before and missed them. But I've also gone after fast times and surprised myself by running faster.

I just have to see what race day will bring.

If you have good vibes to spare, send them my way! I'll be going after that 3:54 -- running my little heart out for sure!

Have a great weekend, everyone! Thanks for stopping by :-)

September recap.

September was quite the month with some really solid runs and then, well, then it petered out.

Overall, the month was a win. But I had to scrap a planned 14-miler at the end of the month and take three full days off of running because my wonky hip decided to flare up.

Grrrr . . . 

So, the month ended a bit down, but not completely. After the rest and loading up with my favorite Deep Blue Rub, I bounced right back. I started October with two joyful runs! Pain free!!

Phew.

The month in numbers:

Running (miles): 123.1
Races: 0
Cross-training: some rehab on the hip and a realization that I have not been doing enough pre-hab!

This week, I am NOT going to let my mind obsess about missing my last long run last week.

Instead, I will obsess about the race day weather. Seems appropriate!

Oh . . . yeah! Looking good!! Fingers crossed that it stays that way.

Have a great week, everyone!

From worst to best.

Two weeks ago I ran that horrible 20-miler. It was tough -- for many reasons. The two biggest reasons were the humidity and my stomach cramping issues. After that run, I wondered (several times) if I was meant for the marathon at all, let alone a marathon with a time goal.

I wondered and every time I did, I told myself that, yes, I'm meant for it. Now is the time to go for it. Go for that marathon PR. I mean, why not? Right? Right.

So I forged ahead and have had some rocking runs since.

Sunday's 22 mile run was the best yet.

I ran with people I've never run with before: Catherine, Rachel and Jen. Catherine was with us for about 5 miles and then looped back to finish with 14. Rachel, Jen and I continued on. We started in one county, crossed the bridge over the river, and ran on into another county. High adventure for this happy runner!

Mile 1: 10:03
Mile 2: 9:58
Mile 3: 9:28
Mile 4: 9:16
Mile 5: 9:51
Mile 6: 10:20
Mile 7: 9:53
Mile 8: 9:46
Mile 9: 9:41
Mile 10: 9:38

After 10 miles, we popped into a 5K in Washington Park. It was such an odd thing to do, but it worked. It got us to pick up our pace on tiring legs. It also forced us to hold back, because we knew we'd have 9 miles left to run after the 5K.

The 5K:
Mile 11: 8:39
Mile 12: 7:52
Mile 13: 8:01

After the race: Me, Jen, Rachel. Yes, I was wearing gloves. My hands were freezing on Sunday!

We ran together for the race, finished, and ran back to where we'd started. We went a different route back to the start, which happened to be super-duper hilly. But, no matter. We conquered those hills!


Mile 14: 10:40
Mile 15: 11:25
Mile 16: 10:43
Mile 17: 10:24
Mile 18: 11:31
Mile 19: 10:16

With 3 miles to go, something happened to me. My body just needed to go. I felt myself pick up the pace a little and I went with it. I worried for about half a second that I would not be able to hold on to the pace, but deep-down I knew I could.

Mile 20: 9:48
Mile 21: 8:47
Mile 22: 9:18

And I did. I ran such a solid last few miles. It felt awesome!!!

Hooray!

Actually, the whole run felt awesome. I loved the company and our pacing and I really enjoyed the mid-run race break.

Solid Sunday 22-miler = total confidence. 

Now, my taper is right around the corner. I'm ready!

Enjoy the rest of the week, everyone!

August recap.

Training got real in August.

My long runs were longer and my overall mileage climbed higher than it has been in years. I committed to running more in the morning and that's what I did. I had an awesome race/long run in mid-August and ran some strong workouts. I also had just about the crappiest long run ever -- Sunday's 20-miler.

Sure, I got it done. But, man-oh-man if it wasn't hard.

I don't know exactly what it was that caused my problems, all I know is that the run did not work for me. I cramped after eating my energy chews and felt like I was going to throw up for most of the rest of the run. It really kinda sucked.

And it totally messed with my head. You know, in that why-on-earth-am-I-even-thinking-about-running-another-marathon kind of way.

I need a strong rebound run this week to help me get back on track!

While I work on making that happen, here's a look at my month in miles:

Running (miles): 143.1
Races: 1 -- the Clove Run
Cross training: ha!

And now it is September. The month of back to school. The month of soccer all the time. The month of peak training AND the beginning of my taper. The month before the marathon.

Exciting!!!

Enjoy the rest of the week, everyone!

Yasso 800s in the mix.

After focusing on marathon goal pace miles for the last few weeks, I decided I would run Yasso 800s yesterday. I wanted to test myself with some speedwork to kick off the week. My plan was to run 8 Yasso 800s, which requires me to run them at my goal marathon time, converted to minutes. So, 3:50-ish (my goal is 3:52).

If you're not familiar with Yasso 800s, here's a page that explains how they work.

I warmed up for about 3/4 of a mile and then took off running. I ran each 800 with a rest lap in between, where I jogged 400. Here's what my laps looked like:

Lap 1: 3:47 
Lap 2: 3:45 
Lap 3: 3:42 
Lap 4: 3:45 
Lap 5: 3:42 
Lap 6: 3:46
Lap 7: 3:48 
Lap 8: 3:41 

No 3:50s, but I was able to hold on. I mean, look at that 8th lap compared to the 1st -- 6 seconds faster! And I wasn't dying at all during these intervals. In fact, I felt really good. Really strong. I almost added on two more laps. But then I reminded myself to stick to my plan. No need to go all crazy with the Yassos!

That workout was a win. Now, I'm shifting my focus to my 20-miler for this weekend. I don't know where or when I'll do this run but I fully admit that I am already getting excited for it! 

Thanks for stopping by -- have a good week!

 

Clove Run 10 Mile Race Report.

Saturday was the day of two runs. My main goal was my 18 mile marathon training run. But it also happened to be the day of the Clove Run, a local 10-mile race that I've run for the past few years. I really enjoy the race and was even the top female finisher back in 2011.

This year, I decided to sandwich the race in the middle of my 18-miler. I figured it would be a good opportunity to test out my marathon goal pace over an extended run. Plus, I'd get to run 18 miles in a race atmosphere.

I started out by running 2 miles by myself and then hooked up with Elisa and Bridget for a mile. Bridget had already run 4 miles by herself (she was sandwiching the race in the middle of her 16-miler) so she left us and Elisa and I ran one more mile before the race started. I quickly changed out of my super-sweaty shirt and headed to the start line.

I had a plan. I wanted to run at a steady pace, but walk the two major hills. My marathon goal pace is 8:51 so I was hoping to stick close to that for the entire race. I know myself, however, so I know that I don't always start out slow enough in my races. I tend to bolt out of the gate. On Saturday, though, I kept it in check.

Mile 1: 8:40
Mile 2: 8:33
Mile 3: 8:29

I kept telling myself to slow down but I also tried really hard to only look at my watch at the mile markers. I wanted to run by feel as much as possible.

Those first 6 miles flew by -- surprisingly.

Mile 4: 8:36
Mile 5: 8:15
Mile 6: 8:31

There's no marker for Mile 6, but there is one for the 10K, which comes right before the first big hill. Because I had been feeling so good, I almost decided to run up the whole hill. But my plan was to walk at a certain point, so walk I did! My hip thanked me for it.

At the top of the hill, there is a family that has a water stop for the runners and they were so incredibly nice! I stopped, took my gel (honey stinger) and some water, chatted with the kind family, and then ran on.

As nice as that stop was, though, it might not have been worth it. That gel did me wrong. Or maybe it was the stopping? Or combination? Something was not right because a few minutes after taking the gel I got a cramp and it stuck with me for pretty much the rest of the race. Boo!

Mile 7: 9:24
Mile 8: 8:05
Mile 9: 8:29

And then there was the last mile. Ah, yes. The last mile with that hill. I walked it all. See, the hill comes at a point in the race when you've already run 9+ miles. Who wants to run up a steep hill at that point? Not me, that's for sure.

So, I walked and then tried my best to pull out a strong finish.

Mile 10: 10:14

I ended up finishing is 1:27:19 -- an 8:45 pace overall and good enough for 3rd place in my age group!

Not too shabby!

After finishing, I continued running for 4 more (slow) miles. The cool part of running those miles was that I also got to listen to my aunt's band that was providing post-race entertainment! Pretty awesome!

In the end, I ran 18 miles with 10 of them just under marathon goal pace. I learned that I do well with nuun in my water, but still need to figure out mid-race fuel. The gels really don't work for me. I re-confirmed that my Injinji toe socks rock for long runs. Same goes for my awesome favorite running skirt.

I wish I had some race day pictures but, alas, that didn't happen!

All-in-all, a good day of running! I'm glad I ran the Clove Run -- one of my favorite races -- as part of my 18-miler. Breaking the miles up like I did (4/10/4) made them relatively easy!

Sunday was a nice little recovery run and now, today, I will rest! Hope you had a great weekend -- thanks for stopping by!

Celebrations!

We've been doing a bit of celebrating here in Happy Runner-ville.

First, Owen and I celebrated our 15th wedding anniversary on Thursday. We had a great day together. We went to Adirondack Extreme Adventure Course during the day and then out for a delicious dinner that evening. Lots of fun!

Check out that wobbly bridge behind us! It was way up high -- and way wobbly!

Then, on Saturday, we had a surprise 60th birthday party for my aunt at my house. It was a huge success -- she was surprised and so, so happy. Just perfect. Another day of fun!!

We took a break from the party to get a group shot of the family.

To top it all off, on Sunday I ran 10 solo miles and they went way better than I expected. I call that something to celebrate!

Felt great!

 
All good stuff, for sure. This week is shaping up to be a good one, too. Just not full of celebrations, but still full of fun. I'm going to be disappointed when this summer ends!

Have a great week, everyone!

Going early, going long.

Some days, I don't even know who I am.

Some days, it seems, I'm an early morning runner. That is not me. Not at all.

Except for when I am training for a marathon. In the middle of the summer. Then, apparently, I turn into that strange being that is the early morning runner.

And I don't mind it -- mostly. So odd, right?

Now, I usually do all of my long runs in the morning and some other runs as well. But when I've done those long runs, they've been at fairly civilized times. 7:30, perhaps. Or 8:00. Times that allow me to sleep until at least 7. Nothing crazy.

On Friday, though, I had 16 miles on the schedule and one of my running pals had to get in to work after the run. So we needed to get out early. Which meant I woke up in the 5s!

Nuttiness.

But I did it. 16 hilly, early-morning miles. Done. The first 10 miles were with Bridget and Elisa and they were full of conversation. The last 6 miles were done alone. Miles 11-14 were run right around marathon goal pace (8:51).

The last two miles were run right around barely running pace. I was dragging. With a mile and a half to go, I wanted to scrap the whole thing. Not just the run but the whole marathon training.

I gave myself a virtual slap upside the head, got back in the game and ran on. I finished the whole 16  miles. And the benefit of starting so early? I still had the whole day ahead of me.

Then, on Tuesday, I got up in the 5s again! This time, to meet a neighbor for an easy run.

We ran a little less than 4 miles together and I ran a mile on my own. I hadn't run with my neighbor since before my half marathon in May so it was good to catch up. Even if it did mean seeing these numbers on the clock when I woke up:

Who am I?

Still the same happy runner, for sure. Just with the renewed ability to bust out some miles early in the morning!

That's what marathon training does, I guess!

Enjoy the rest of your week, everyone!

July recap.

First, thanks for your comments on marathon pace runs. I'm making a few tweaks to my training plan and I'll be incorporating fast finish (marathon pace) long runs into the mix. I feel good about it.

Second, July rocked.

It did. I ran more than I've run in over a year. And I ran strong. I'm so pleased.

Here's the breakdown:

Running (miles):113.8
Races: 0
Cross training: not much

Wow. Over 100 miles for the month! That's great for me. I've been serious about rest and recovery, knowing full-well what happens when I skimp on those, so getting up over 100 miles and feeling so strong is a sign, to me, that my training is going well. Hooray!

I welcome what is to come in August!

Have a great day, everyone. Thanks for stopping by!

Marathon Pacing.

I'm having trouble. You see, I have a goal for my upcoming marathon. I'd like to PR. And if I do, I will likely be able to qualify for Boston.

My current marathon PR is 3:56:37. My Boston qualifying time is 3:55:00.

All I need is to cut two minutes off my time and I'll qualify. Of course, that doesn't mean I'll get in. To get in, I'm pretty sure I'll need to run a good bit faster than my qualifying time.

So, I have this goal. Yes, to PR. But, also to get in to Boston. I'd like to run under 3:52 for the marathon in October.

To do that, I need to run 8:51 miles. And here we get to my problem.

I can run that pace, easy-peasy. My half-marathon pace is faster than that so I know I can do it. The trick, of course, is holding the pace over 26.2 miles.

So I've been running marathon pace miles in my training. Well, I've been trying to. And I've been failing. I'm running them too fast, which won't do me any good in the marathon.

I need to get comfortable with 8:51 per mile. That's it. I don't need to get comfortable with 8:19 per mile or 8:37 per mile. I just need to glide through my miles at 8:51.

Yesterday was my third marathon pace workout. I warmed up for a mile and then ran 3 miles, targeting 8:51. Instead, I ran:

Mile 1: 8:41
Mile 2: 8:37
Mile 3: 8:37

Consistent, I guess, so maybe I should be pleased with my fairly even pacing? Or maybe I should go ahead and try again next week!

In other news, yesterday's run put me over 100 miles for July. That's the first time I've broken 100 miles since last September. And while I do not want to jinx myself, I'm feeling really good about how my training is going! My long runs are increasing steadily and well. My easy runs feel good.

If I can just start to nail these marathon pace runs, I'll feel even better!!

Any tips for perfecting marathon pace? I'd love to hear them!!

Have a great week, everyone!

Marathon training progress.

This is how we train for a marathon around here.

Old school training plans. Pen-and-paper style. (Graph paper, no less.)

Long runs. Slow-and-easy style. (With friends! The best way.)

Marathon pace runs. Solo style. (Overall pace of 8:38 -- right on target.)

This weekend I've got 14 miles on the schedule and they will be solo miles. I'm a wee bit nervous because 14 is the longest I've run in, well, in probably about a year. I didn't run anything over 13.2 in my half-marathon training this spring. I know I ran 14 once for my half-marathon training last fall, but that's it.

We'll see how this goes. If I take it slow and easy, I should be fine. Fingers crossed -- wish me luck!!!

Enjoy the rest of the week, everyone. And have a good weekend!

Ready . . . set . . . train!

After a low-mileage June, July has brought a big change: Marathon training!

I'm registered for the Mohawk-Hudson Marathon in October and training started in full-force yesterday with a solo 10-mile run.

It was a hilly, humid run but I managed to finish strong, with a 9:30 pace overall.

It was a little weird to be running alone, but also just what I needed. I recently started a doTerra essential oils business and my mind has been racing. I love the oils and love the opportunity -- but there is still so much to learn and I have all these plans and sometimes my head spins from it all. Out on the run, I was able to really clear my thoughts.

Runs like that are good for the ol' confidence. I feel like I am prepared to start marathon training now that I have 10 miles run and done.

As far as my schedule goes . . . it is a work-in-progress. I have all of my long runs mapped out but I still need to plan my speed work and fill-in the days for my easy runs and cross-training. I'll work that out over the next few days. No worries there.

Now, I'm off to enjoy the rest of the holiday weekend. I hope you're having a great one!

Strong Running Mama: Sheila Couch

Today I have a new Strong Running Mama for you to meet. Give it up for Sheila Couch!

She's Miami Famous!

 

Sheila is 42 years young and married to Matthew Couch. She has two daughters: Gabriella is 7 and Brooke is 5. She's been a police officer for over 15 years and is currently a bike cop for the Albany Police Department.

Sheila on the job.

In other words, Sheila is one busy mama! But, that doesn't stop her from training for some big races:

"I just completed my first marathon (Miami Marathon) of 2014.  I have four more on the schedule for this year. Presently, I am training for the Boston Marathon. Most times I love the run. Lately, I've been battling a tight left gluteus muscle so sometimes I ask myself why am I doing this to myself. I could easily stay in shape doing CrossFit or some other type of exercise."

Sheila at the start of the Miami Marathon with fellow Strong Running Mamas, Gail and Elisa.

Sheila says she loves CrossFit and tries to fit it in whenever she can. She doesn't just do CrossFit, though. Sheila is taking it to the next level: In March she'll be going for her Level 1 CrossFit Certification so she can instruct CrossFit classes. She'll be an awesome instructor, I'm sure!

But, being able to fit in all of her workouts takes a good bit of planning and juggling:

"When the girls were little, I would go out with them in the jogging stroller. Now that they are big girls, on the weekdays I run on the Y's indoor track or treadmill. On the weekends, usually Sundays, it's up bright and early for a long run. I like to go while the family is asleep so that by the time I get back they are just getting up and I still get to make them breakfast."

Strong Running Mama!!

Some of Sheila's favorites:

Gear: "I usually run and race in a running skirt. They are very comfortable and girlie. I'm also loving my Altra sneakers right now. I love the wide toe box."

Race: "My race of choice right now is the marathon. There is something about running 26.2 miles. It changes me every single time I run it."

Training runs: "Sometimes I run solo, which is good for building mental toughness. Other times I run with a group of women known as the Strong Running Mamas, a.k.a. SRM."

Running achievement: "My most memorable running achievement would have to be running Boston in 2013. Although I did not finish, I put so much into getting to that race: I raised over $10,000 for basic cancer research, I ran in memory of a special Angel, I trained for 16 weeks, and I sat out for a week because of tendinitis. So much went into this race and then I was shorted by .1 miles. Tears still fill my eyes when I think or talk about Boston . . . I'll never forget that day. This year will be extremely emotional but I must go back and I will run and I will finish."

Along the Boston Marathon 2013 course.

I think there will be a ton of Strong Running Mamas who will be rooting for Sheila come April. Going back takes guts and that's just what Sheila has. No doubt about it. 

Sheila's PRs:

5k- 23:10 (Literacy Race)

4-miler- 32:20 (Firecracker 4)

5-miler- 38:45 (Delmar Dash)

10k- 51:55 (Turkey Trot)

15k- 1:15:20 (Stockade-athon)

Half-marathon - 1:45:49 (Boston's Run to Remember)

Marathon - 3:45:45 (Mohawk Hudson)

She's speedy! Unfortunately, she's also human and -- like the rest of us -- Sheila has had her share of injuries:

"I've been injured several times. Six weeks out from my first marathon I sprained my ankle in a car accident at work. I spent a couple of weeks water jogging. I missed one or two long runs but managed to start and finish my first marathon.

I've also battled tendinitis in my right ankle. It kept me from training on several occasions but finally last summer I changed my diet to a Paleo lifestyle and no more tendinitis.

My last injury was IT band syndrome. I was about eight weeks out from the Philadelphia Marathon. I took two weeks off from running and did the exercises my chiropractor gave me. Religiously, I stretched and wore a compression strap. I started and finished Philly with just 12 miles for my longest run. Presently, I am dealing with a tight left gluteus muscle that has slowed me down but hasn't stopped me from marathoning. It's very slowly getting better.

The biggest advice I can give about being injured is to take the time off that you need to heal. If you allow yourself the time to heal, you will make it to the start and finish of your race."

Sheila at the Philly Marathon expo.

 

Good advice that we should all remember to follow!

What STRONG RUNNING MAMA means to Sheila: 

"Strong Running Mama it means bad ass. I'm a mother, a wife, and a protector and I'm out there running, staying in shape and setting an example for my girls and for other women. I embody those three words. I am STRONG, I'm always RUNNING, and I'm a MAMA."

Sheila with her family -- including her little runners, Gabriella and Brooke!

Yeah! I love finding out what Strong Running Mama means to my fellow SRM!! 

You can follow along with Sheila's running at her blog: thegirlcanrun1@blogspot.com. Thanks for taking the time to share your story, Sheila!

Double digits.

Last week I ran 12.8 miles.

It doesn't sound like a lot. Until, that is, you consider that I ran a whopping 18 miles in the month of May and (count 'em!) 7 miles in June.

So, 12.8 in one week? Outstanding.

Even more outstanding is the fact that they felt pretty good. Sure, I still run every step with the overwhelming fear that I am going to re-tear one of my hip muscles. And, no, my hip does not feel 100%. I know I'm not totally healed.

But I'm running. And that, my friends, is a win, whether I'm 100% or not.

12.8 miles. Those miles have made me wonder. You know, I'm registered for the Mohawk-Hudson River Marathon in October. Can I run it? Two weeks ago, I'd written it off. Now? Well, now, I'm not sure. I'm mostly convinced that trying to train for it is a bad idea and a sure set-up for another, potentially worse, injury. And, believe me, I don't want to go back on the disabled list. No, no, no.

And yet . . . I'm not 100% ready to write off the marathon.

I'll see what this week brings -- Sunday marks 12 weeks until the marathon. If I'm going to try for it, I have to start training then. This week will let me know if I should go for it or not.

Until then, I'm taking it one run at a time.

 

Seven.

Each month since my marathon in May, I've run fewer and fewer miles. Check it out:

June: 100
July: 94.1
August: 80.8
September: 81.6
October: 57.4

57.4?!?! And that included a half-marathon?

Yikes.

The even greater yikes is the impact that this downward mileage trend has made on my life. My mileage reduction has resulted in a weight increase. Of 7 pounds. Seven pounds since the marathon.

What the what!?!?

This was me, the day before the marathon. Those jeans fit perfectly back then. Perfectly.
If I'm honest, they're a bit snug right about now. Not cool.

Clearly, I have been eating as if I am still running 30 miles a week, not the puny mileage I've actually been doing. I need to get that in check. After all, I'm not that young anymore so pounds gained now could easily become pounds that never go away. I'd like to shake of these 7 now, please.

And, really? I blame giving-in-to-temptation for the gain. Halloween candy? Hand it over. Toddler didn't finish his lunch? I will. No one is eating that last half of English muffin? With all that butter on it? Fine, I'll eat it.

Yeah, no more of that.

Conveniently, there are about 7 weeks between now and the end of the year. I'm pretty sure I can manage to drop these 7 extra pounds by then. And that's my goal. Clean up my eating habits, get my mileage back up, lose the extra 7.

Think I can do it? 

I'll let you know.

~ Felice

Marathon Tips Monday: Sheila Couch

Welcome back to Marathon Tips Monday!

Today's marathon tips come from Sheila Couch. Sheila has been kicking butt in races from 5K to half marathon lately so let's see what she has to share about the marathon.

Sheila sporting her well-deserved medal from Boston's Run to Remember in May.

Tell us a little about yourself:
I am 41 years young. I am married to Matthew Couch and I have two daughters, Gabriella, 5, and Brooke, 3.

How many marathons have you run?
I only have one marathon under my belt. So, I still consider myself a marathon rookie.

What is your marathon PR?
Well since I have only one marathon under my belt, does 4:46:13 count as a PR? Definitely room for improvement!

Do you have a "dream marathon" on your list that you'd love to run some day?
My dream marathon was my first marathon, ING NYC Marathon 2011. But, I would like to also run the Disney Marathon.

What is your favorite part of marathon training?
When I trained for the marathon last summer, my favorite part of training was going out for the first time to run 15 miles. I can remember thinking, wow I just ran 15 miles for the first time ever! What an accomplishment! And, so, every weekend, I would be amazed at how I could push my body to run for all those miles.

What is your least favorite part of training?
My least favorite part of training has to be when my stomach doesn't want to cooperate with the training. But, that didn't happen often, thankfully.

How long do you typically train for a marathon?
I typically trained 4-5 days a week for 16 weeks for my first marathon but this year as I get ready for the Hudson Mohawk Marathon, I will only be training 3 days a week for 16 weeks. That is 3 days of running, 3 days of cross training with 1 day rest. I believe, at least for me, that my body response better to less running days. Well, at least this type of training worked for the half marathon I just ran on Memorial Day weekend.

What advice would you give to runners setting out to train for their first marathon?
I would tell someone who is training for their first marathon to eat properly and get enough rest. Don't get into the mind set that just because you burned 1500 calories, you can eat whatever (JUNK). You will gain weight from having that mentality. Rest is so important. Do not go out for a run tired. You are setting yourself up for an injury. Do not try anything new on race day. Speaking from experience during a half marathon race. 

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Thanks, Sheila!

Now, friends. Sheila is so right-on with her advice about not eating tons of junk just because you went for a long, calorie-burning run. I think a lot of runners, especially those new to long runs and marathon training, fall into that trap. I hear people blame running because they are gaining weight, when the reality is that they are taking in too many calories and that is why they are gaining weight! So, listen to Sheila!

And let me add: I know Sheila in real life so I can vouch for how fit she is. She clearly listens to her own advice! 

Do you have any questions for Sheila? 

Wishes for a good marathon training cycle for her marathon in October? 

Feel free to leave a comment!

Thanks for stopping by!

~ Felice

Marathon Tips Monday: Bridget Hughes Graber

Welcome to my new feature: Marathon Tips Monday.

I've invited marathoners to share their marathon stories, tips and advice with my readers. As runners, we can learn so much from each other. Yes, books and web sites and coaches are important, but reading about the experiences of everyday runners can provide you with that extra dose of motivation to carry you through your 26.2 miles.

Each Monday, I'll feature a different runner and this week, I bring you Bridget Hughes Graber.

Bridget Hughes Graber after finishing the New Jersey Marathon, May 2012

Bridget is a 38 year old mother of two -- Madeleine (7) and Aidan (3) -- and wife of Brian. She lives in upstate New York and blogs at Gabby Graber. In just over two years, Bridget has gone from not running at all to running a marathon -- proof positive that if you want to achieve a lofty goal you just need to get out there and do it!


How many marathons have you run?
One. Isn't that enough? Ha!

What was your favorite marathon?
The only one I ran...New Jersey Marathon

What is your marathon PR?
5:39:57


What is your favorite part of marathon training?
I loved that feeling of coming back after a run and going right to the training plan and crossing off the run. It was done! Check. It made me feel so accomplished.

I also loved having a different perspective of what was considered to be a "long" run and what was considered short. It always made me chuckle when I would say, "I only have to do 10 or 12 today." (As opposed to 15 or 18.). Isn't 10 or 12 long enough?

What is your least favorite part of training?
It was time consuming. I hated knowing it was going to take 3-4 hours to run the 18 and 20 mile runs. I would say to my husband, "Okay. I will be back in FOUR hours." I felt guilty. Call it mommy guilt. Luckily, my husband was supportive. But I still felt bad.

How long do you typically train for a marathon?
I started training in January for my marathon and the marathon was on May 6th. I think it was a 16 week plan. Looking back, I think that was a good amount of time. If I had trained any more I would have felt burnt out. I ran 3 or 4 days a week. My weekday runs were 5 miles. Then I did my long runs on Friday or Saturday.

What advice would you give to runners setting out to train for their first marathon?
Take it day by day. Don't look weeks ahead on your plan, or you will get overwhelmed. 

Break each run down into smaller segments. That makes the long runs feel manageable.
Run with friends.
Rest.
Eat. Eat a lot. After all - that's the reward from all that training!

Are you currently training for a race and, if so, which one?
I am running the Boilermaker in July and then it will be time to start training for the Hudson Mohawk Half Marathon that is in October. I hope to do much better than I did in my other three half marathons. My goal is to run it in 2:10.

Do you have a "dream marathon" on your list that you'd love to run some day?
I would like to do Philly. But really - any dream marathon is one where I do it with my friends. I know that sounds corny - but my friends are what makes the race. Sharing that experience with a group of women is special. And that is what makes it feel like a dream come true!

Anything else you'd like to share?
Two years ago, I couldn't even run for 1 mile. Now look at me. I have come a long way. Thanks to the Happy Runner - I found a new passion and a great way to exercise. It's amazing what we can do when we train and when we put our minds to it! If I can do it - anyone can!

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Great job, Bridget! Thanks for sharing your marathon story -- and I look forward to running the Boilermaker with you!

(Yup, Bridget and I are friends in real life so we'll both be running the Boilermaker for the second time this year. I can't wait!)

Do you have any questions you'd like to ask Bridget about her marathon experience? 

Want to send her fast running vibes for her upcoming races? 

Leave a comment and I'll pass it along!

Thanks for stopping by!


~ Felice

PS: If you would like to be featured on Marathon Tips Monday, send me an email at felicehalf at yahoo dot com.

Post marathon running.

There hasn't been a lot of it but the running I've done since the marathon last Sunday has all been good. I followed the marathon by taking Monday completely off and then ran an easy and slow 2 miler on Tuesday. No problems.

I knew that what my body needed most this week, though, was rest. So, I took Wednesday and Thursday off and ran again on Friday, basically repeating Monday's run. Yup, 2.1 whopping miles. Again, no problems.

And then --

After another rest day on Saturday, I met up with some of my fab running buddies for an 8 miler on Sunday. It was super! I felt great and was really happy to run with my friends Amanda, Tami, Karen and Melissa. We ran over hilly country roads where a donkey gave us a serious evil eye, the cows seemed indifferent to us and the horses looked at us like we were absurd to be running at 7 on a Sunday morning.

Mother's Day, no less.

But, honestly? What better way for a bunch of running mamas to start their Mother's day then with a run? No better way.

Karen, me, Melissa

Amanda and me

Today, I'm resting again and I will probably keep up an abbreviated running schedule for the rest of the week. After only running 12 miles last week, I might inch up to 20 or so this week and then I'll get back to normal. I'm happy that my body feels good.

What else have I done for recovery? For starters, I've rolled out my legs A TON, used the tennis ball on my hips and hammies to keep my ITB/hips/knee in check, and I've done a little easy stretching. I've also tried to eat well and drink a lot of water. I believe it is all working. A little easy running, a good bit of preventative rolling and healthy nutrition. That would be my marathon recovery plan.

Have to admit, it feels a little weird not gearing up for a race. But, I've got a 5K coming up on June 2nd and I'm sure I'll be gunning for a PR so I might as well enjoy these days of easy running while they last.

What do you do to enhance your post-race recovery?

Have a great week, everyone!

~ Felice