I have a marathon!

Hidy Ho Peeps! (I hope Mr. Hanky isn't the only one who says this. Hey, I don't get out much. lol)

So, I have it! My next marathon!!! Are you ready?!! Sub 2:55 is going down in:

CHICAGO!!!!!!
CHICAGO!!!!!!
CHICAGO!!!!!!

Ya baby!! I was accepted into the American Development Program. This is so sweet! I am so stoked. The hardest thing for me in Boston was the pack running out of corral 5. So the American Development corral is PERFECT! It's seeded behind the elites but in front of the 40,000 others. YES please!

So basically I have a month to play around. I did 65 miles last week. It felt like 2. I went the gym 6 days post run. I'm going to hopefully pack on some muscle to help push me through summer training.

Having extra energy is freaking me out. I kinda like the mental fog marathon training provides. Otherwise shit like this happens:

lol on the strategic placement of the boston shirt.

But not enough energy for this:

these are my shorts

Another good thing about Chicago is that I have tons of friends doing it and several in my corral. So training should be fun. Team sub 2:55! I can't wait. I'll just jog not so patiently until June and then start training.

Hopefully I can buck up and do a 5k or 2 so I can stop "embarrassing" my coach with my 5k pr listed above. haha.

I hope everyone is doing well. Thanks for reading!

Laura

After Boston...

Happy Saturday Everyone!

I wanted to do a post-Boston post to let you know how I felt. I think it is just dawning on me that I did a SUB 3!!! 2:58:34!!

I am/was a little annoyed that the downhills killed my quads. I trained to charge the uphills as those are usually my nemesis, but I didn't think running downhill was a big deal (ha). Oh well, still a good race. I'm not complaining, yet I don't think I'll ever be 100% happy with any performance. Hence the life of a runner.

I haven't run at all yet. I wanted to do a good reset while I figure out what is next. That is still pending. I have a knack for falling in love with sold out races and then begging for a bib. Arg! I think I will do an easy 30 min run today. I've been at the gym everyday this week walking on the treadmill for an hour to 1h45m. I think it has helped a lot.

Oh, also, my Garmin shit the bed. My data won't upload. I have no splits!! It worked during the race but it's toast now. Someone emailed me this split sheet though. It's hard to see but depicts the usual. A slow death at the end:

Because we all love race pics here are some. I had to fold and buy them. I figure it is Boston and my first sub 3! Holla!!!

due to popular complaint I waited to hit stop but they still got a pic of it!

Never a glamorous pose but something happens on those finish mats that makes me do that!

I tell you Boyleston st. is the longest street ever. I have no idea how this picture isn't worse. I was done!

Alright peeps, I'm out. Hopefully I'll have my next race nailed down soon! Keep you posted!!

Laura

My Boston Marathon Race Report

Hi Guys!!

Thank  you all so much for you care and concern. Everyone who put comments on past random blog posts just to ask if I was ok, thank you! That meant a lot. I thought about every single one of you!

I couldn't wait to write this report as I tapered last week. I was so excited. I was healthy and trained for a sub 3 marathon IN BOSTON! However, I had an hour of utter elation post race before the senseless, horrific bombing ripped my heart and soul and forced me to bury my race. I felt guilty even looking at my garmin. But now, as the days pass I see how strong we are as runners, as a nation. It inspires me. I agree with the masses in that I won't let these assholes steal my spirit. My heart will always remain heavy for the victims and proud of the heros. 

So here is goes!

I arrived Saturday night. Sunday I did a shake out run in the morning with my coach and training partner. Then I went to the expo via the T. Green/Orange Orange/Green...let's just call it the screeching headache. That took about 5 hours. I was exhausted. A tad freaked because this was not the day of relaxation that it was supposed to be. My friends and I all split up and I went to the hotel to rest. Rest means facebook, email and text everything Boston. I had many friends running and I think we all were stoked!

I went to dinner on Boyleston with my BFF's and had a huge steak and baked potato. As I got up from the table I knew my race pictures would suffer. lol. I went back to the hotel and slept great.

I woke up around 4am. I felt great, calm, excited. More in a tourist sort of way. Like I was going to view this national treasure. I just had to run 26.2 miles to see it. My race thoughts are not your average. I'm not going to tell you the crowd carried me to the finish line with a smile. I hope I don't offend anyone.

The Bus Ride and Athlete's Village

I arrived at about 6:10am for the bus. I waited in line about 30 mins and left for Hopkinton. Super smooth and easy. Athlete's Village was also smooth. Nothing major. I met a few more friends here and we hung out until 9am. Then walked to the corrals. It was massive, yet home town. The corrals seemed very small. There were maybe 3 or 4 girls I could see around me. We did the mandatory look over assessment and the awkward hello. 

Miles 1-5

The gun went off. Nothing happened. Slooooowly, we started shuffling forward. We walked across the start line and then started to slightly jog. By now I was vomiting in my mouth because my split was just wrecked with this shuffling crap! Calm down...Mile one was 7:06. I was torn between running on the edge in the grass and just going with the flow. I picked it up to 6:30 for mile 2. This was probably because I had a boost of adrenaline from THE FIGHT! Sorry, I need dramatic font for this. 

So I'm running down a freaking hill in a massive pack of runners also going 6:30 pace. It was scary enough but then a man and a 5 year old child decided to cross through the runners to get to the other side of the street. For real?! Yes! So the guy is dragging his kid and knocking runners over. I was on the other side so I saw it coming. I locked my arms out and pushed the man back and yelled WTF! He goes, "fuck you lady!" I yelled fuck you back. The runners talked about it for a while and then shrugged it off. I figure we are in MASS. Clearly, they walk as bad as they drive. BOOM! (Don't hate mail me for that!)

Miles 6-10

Total control. I had a Boston pace band and was following the splits to a 1:27 half. I focused on keeping loose and waiting for the real game to begin. Still, I was running in a tight pack. My splits were almost at the mercy of the pack. Occasionally, I'd cut around people but it was almost too risky. 

Miles 11-16

I felt fine through the half. I was actually very calm and felt under-jacked. I sucked down my second cherry chocolate for some pep. Wellesley was everything it was hyped up to be. Exciting but a little distracting. I just wanted to get to the Newton Hills in one piece!

Miles 17-21

Finally, an uphill!! I was so sick of running downhill. I felt like I was finally starting the race. Now I needed to focus and do my job. The first few hills I charged up and passed most everyone on the hill. But then I'd crest and slow down. This was fun for a while but it wore on me. I still don't know which hill was heart break hill. Nothing really stood out. I remember one significant downhill that hurt. I think Boston College was within these miles. Or some college that was screaming so loudly on the right side of the course. At that point I was like STFU already. I get it, you scream and we're supposed to be happy. It didn't work for me. I was irritated and clung to the left side of the road and the woods. Sorry kiddos.

Side Bar: Water Stops

Or more appropriately, TIME SUCKS. Seriously, wether you get water or not the PACK slows and people jostle. This happens every 6.5 minutes. You trip on cups, get cups thrown at you, rip a volunteers arm off. Every mile. That's why this race felt like 800m repeats with 800 recoveries. Rarely could I pass in the center and keep pace. I ran with a handheld bottle and if I felt it was too dangerous to reach for a cup I'd drink from my bottle. After a while I got water at every stop. I poured water on my head for about 10 miles due to the hot sun. I think I learned a lot and next year I'll be more efficient and less disgruntled. 

Miles 22 to 26.2

Okay, I was sick of running. The "fun" hills in Newton had left their mark. I swore I wouldn't do this calculation but I did. You know this one: How slow can I go to the finish and still get my time? Fail! But my calculations told me I could slow significantly and still be okay. But I wasn't about to look like shit at mile 25. So I put on my happy face to cover my "I f'ing hate running" face and marched on.

I saw the Citgo sign. I was happy again. I tried to run faster but I was probably running 7 pace. I turned the corner to the finish. If you've ever walked on the beach towards a pier and noticed that it never gets closer, that is how the finish line was. I don't think I did any turbo moves or anything. I finished though!! 2:58:34!!!

As soon as I crossed the finish line I saw my sister and bff's in prime seating. We hugged and I continued to get my medal and water. 

We met at the family meeting area for a little visit and pictures and then I had to leave for a night flight home. Apparently as soon as I stepped on the subway the first bomb went off. I had no connectivity on the subway. I got off and walked to my hotel. 

My phone lite up with messages asking if I was ok. I thought people meant my quads. I was like ya, I'm good. Someone said, "turn on the tv and do a FB status to let people know you're ok." It was sickening to see the devastation and to know I was just there. Those people cheered me in.....it was too much.

All of that aside, it was a great race. I will be back next year to use my new mad skills at the water stops and maybe work on quad strength a little more.

I'm already on marathonguide.com. But I'm sure you knew that! Next stop sub 2:55!

It goes without saying that all of this training and certainly the race wouldn't have been possible without my awesome training partner, coach and family and the Chips!!

 You guys rock!!

Thanks for reading! I'll do a post Boston post soon. Woah is all I can say! Here are some pics!

Laura

I am ok

I am ok guys. I was a few blocks from the explosions. I had just spent time hugging my girlfriends at the bomb locations. I am beside myself. It is horrific. I am at the airport trying to get a flight home. 

Thanks for your concern. My heart is heavy for everyone. XO

Laura

BOSTON EVE!!

I'm out peeps! Headed to eat some dinner with my best friends! Thanks again so much for all your support! Track me! www.baa.org Bib 4079
Rock on guys!!! XO Laura

Hair, Nails and Outfit: Boston Style!

Hey Guys!

It is quite possible that I may not sleep until Tuesday! I am so freaking excited to be toeing the line HEALTHY! My friends have been so supportive. I know that sounds cliche but it's true. The love keeps pouring in! My best friends will be there to cheer me on. My sister Bridget just said she'd make the haul down from NH and wouldn't miss it for the world. This means so much to me. My PT, GNC lady, even my dentist are pumped! I've poured my heart and soul (and sole lol) into my training and really feel good and ready to race. Not to mention all my friends running the marathon as well. It's overwhelming!

Boston is my second marathon so I'm still pumped with newbie excitement. That being said, let's get to the nitty gritty:

1. Boston Toe Art
2. Race Hair
3. The Outfit reveal

It's customary to do pre race toe art. Boston colors!

I am torn on race hair. I love a pony tail but if it gets sweaty it could get nappy. So I may add a short braid.

I'm going PLUM this race. Same outfit I always wear. I think it looks better with my white skin.

I still have to pack. I can't forget this SUPER THOUGHTFUL gift:

a custom race nutrition bag with all my favorites!

I'll check in on race eve. I hope everyone is rested and well if you're racing! If you're not and want to track me you can go to BAA.ORG or text "runner" to 345678. My bib is #4079 I'll take all the mojo I can get! Thanks again guys!

Laura

1 week out from Boston!!

Hey Guys!

We're almost there! I'm starting to leave my fatigue behind from that last chunk of high mileage and look forward to racing!

I put in a lot more mileage for this marathon. In 2013 garmin connect has me at 1132 miles to date. Geesh! That's just crazy. I found a shirt from 2009 that said "1000 mile club" I remember working so hard for that shirt into late December. How things have changed! So, needless to say 26.2 doesn't really freak me out. I sorta look at it as the celebration of my training. So I put in half a year's work and I only get 3 hours to celebrate. Kind of a rip off. But I'd prefer to party for around 2:5X anyways please!

This week is low mileage of course. I've been stretching a lot and have a massage tomorrow.

Nothing else is really going on. I'm trying to stay away from the gym. I'm eating lots of protein and trying to not snack like I'm running 12 hours a week. 6 milers with a dexatrim chaser. haha. But for real. I've worked too hard to gain any BS weight that will slow me down.

I found this on my phone from a few weeks ago. It makes me want to go workout! But I know I should chill...so I'll just blog about how I wanna work out!

I'll check-in a few days. Hopefully I'll nail down the outfit and reveal my race pedicure. ahhhhhh, yes...no race is complete without thoughtful toe art! To which my running partner is sick of hearing about. lol.

Oh and before I forget! Don't forget to track me! I'll put up my intended splits next post so you can see how bad I'm sucking or watch the magic happen!:

Continued happy taper everyone! Thanks for the support!

Laura

Exhaustion, Goals and Boston race considerations

greasy face, exhaustion, and a dog begging to be walked. #sub3 almost done!

Hello Chaloopies!

Coming to you live from couch central. It's either the couch or the trail nowadays. Nothing else. It sucks being fatigued but at the same time it's a consequence of my bitchin' training. I'm down to about 85 miles and 5 gym days which is almost a vacation, but because it's at the end of a high build up, I am sleepy.

There really isn't anything new to report. Running, eating and sleeping is pretty much it. I'm excited to do Boston which has forced me to look into what I'll do post Boston...

After Eugene I had insane speed for about 10 days post marathon. I want to capitalize on that this time. So I put out my fishing line to search for a race the following weekend. I'd like a 10k to a half. I contacted a few race directors in Florida, D.C. and Jersey. I wanted to do the Nike's Women's half in D.C. but they said they were sold out and had no elite bibs. Not that I'm elite but by some generous race standards I make the cut. We'll see about the others : )

So, with that on the back burner I have time to consider more serious things race related.

*Will I wear compression socks at Boston?

*How will I behave in the corral post gun? I've never been 5000 people back, ugh. I'm gonna wanna punch people. I get crazy about my splits.

*Should I tan? Do I want that tan glowing skin as I pirouette across the finish line? hmmmm

*Should I follow the pace bracelet designed for Boston or attempt even pacing? Ugh.

So many things superficial or not to consider. But seriously I have enjoyed the training so much it almost doesn't matter what I run. Of course I want it to represent the time I've put into training but I'm oddly not stressed.

I hope your training is going well too! Party on friends. XO

Laura

A quote you will never hear from me

Um, someone take away my Brooks if I ever say this!

 Poor thing!

Happy Friday Peeps. Back to the grind. Daily 14 milers to catch up. Have a great weekend!

Laura

How do you stress out a runner 3 weeks from the Boston Marathon?

Answer: Jack em up, but just for a day. And while you're at it, make it their long run day.

Clearly, I was being punked by the fitness gods. I appreciate my health obsessively. However, I may have been getting a little aggressive with the back to back Half Marathons and the seemingly, but not quite triple digit mileage of late. I have felt unstoppable for so long. I never have any twinges, wonkiness or injuries.

However, I did a few things that tested me last week. One or all of them took me out for 2 days:

*I ran 22 miles of hills in the Adidas Boost. New shoes to me. Probably not the best idea.
*I ran a 1:24 half and then 30 miles in the following 2 days. Way too fast to be considered recovery.
*I ran through exhaustion. I wasn't listening to my body. I wanted the mileage. I was digging a hole.

So, I ended up with some itis in my ankle. Of course I had my ortho and physical therapist on it immediately. I googled my fingers off and figured I inflamed my flexor hallucis longus and or my tibialis posterior tendons.  It may have just been inflammation to my Drs but I needed specificity.

So basically, ice and NSAIDS. Lots of stretching, electrical stim and more ice. I've never had a non bone related injury so I needed answers and I needed them NOW. I needed to do something to help my bum ankle recovery faster.

So I stared at it for two days. I poked at it. I pleaded with it. I talked to it. I put gobs of lotions and potions on it. I bought every homeopathic placebo I could find at Whole Foods. lol. I had to do something! Then the twilight zone hit. I picked up my iphone and see this random photo. It freaked me out so much I screen shot it:

I said to myself, I GET IT!! I LEARNED!! Please fitness gods, let me pass go! I'll never run crazy again! I'll go to church. Whatever you want! My phone refreshed and the image went away. I couldn't find it again. Clearly, this is deep. haha. Eventually, I found it on my BFF's Facebook page but still!!

My PT said I was being a baby. But I wasn't chancing anything. I was out a day and then took a buffer day. Today I ran 10 miles with what seemed like brand new legs. Phew!

My days off were time consuming. I knew if I didn't stay active I'd lose my fitness right away (haha). I could feel the muscle atrophy almost immediately. So I biked 2.5 hours. Swam free style for an hour straight. Lifted every damn weight I could find in NE Raleigh. I tried most of the Nautilus equipment in my gym, twice. Reduced my calories to avoid the inevitable beer belly. I wasn't gonna let my fitness get away!

So now it's back to the grind. A happy grind. A grind I love and missed! I wanted to blog about this because after a bazillion hours googling I noticed that no one has anything good to say about itis. So hopefully some jacked up runner will see this and know it will be okay.

Continued healthy and happy training guys!
Laura

Guest Blogger!

Happy Tuesday Everyone!

I was recently contacted by a women who has undertaken a great mission in helping people with cancer. Melanie Bowen from The Mesothelioma Cancer Alliance Blog has asked me to post some information that would help those afflicted with this horrible disease. She knows this disease does not discriminate and those who have been diagnosed need to stay strong! Keeping a healthy mind and body is essential.

The following is some great information and for more please visit her site here:

Explore the Different Types of Cardio Exercises That Benefit Cancer Patients

If you or a loved one is going through treatments for breast cancer, mesothelioma, colon cancer or any other form of cancer, your doctor may have suggested you try exercising as a way to promote physical strength.  When many people think of physical strength, they often think of large muscles and ultra-toned bodies.  This is a part of strength, but the types of strength exercise provides for cancer patients is far beyond what meets the eye.

The Benefits of Exercise for People with Cancer

Increasing blood flow, improving circulation of oxygen throughout the body, and toning muscles helps to strengthen the heart and the lungs.  Exercise also provides many benefits to other major organs throughout the body, and this helps a person to grow stronger.  Growing stronger while going through surgeries or other types of cancer treatment adds numerous benefits and helps a cancer patient to have an increased quality of life.  

The Advantages of Cardio Workouts

Cardio workouts help promote overall improvement of a person’s body and mind.  Cardio exercises keep the heart rate going, promote healthy hearts and also work to tone and strengthen both the upper and the lower portions of the body.  Working the body out in complete unity, with all parts benefiting, is an ideal way for cancer patients to begin taking control over their health and increasing the way the feel and how strong they are.

Cardio Workouts for Outdoors

Jogging or walking provides excellent ways to get regular amounts of cardio workouts outdoors.  Getting outside is often beneficial for cancer patients, and walking or light jogging can rejuvenate the mind and relieve stress while also building up the person’s physical strength.  Hiking through nature trails and bicycling are other enjoyable ways to add to a weekly cardio fitness program so a person does not grow bored with doing the same activity every week.

Cardio Workouts for Indoors

LiveStrong recommends step aerobics and dancing for people who want to exercise indoors.  Coming up with indoor exercise routines is a great way to have a fallback plan if the weather conditions prevent a person from engaging in exercise outside.  Keeping fitness routines varied will help to keep you inspired as you make an effort to meet fitness goals while going through cancer treatments.

Thank you for reading!

Wrightsville Beach Half Marathon Race Report

 The Wrightsville Beach Half Marathon

This race has been on my schedule for a while. I wasn't too excited about it performance wise because I just came off the ING Miami Half with a PR. I didn't think back to back PR's existed in the Half. WRONG-O!

For race week I knew I wasn't going to taper. The Boston Marathon is my goal. But I wanted an easier Saturday pre-race. So I did what any logical runner would do. I ran 75 of my weekly miles in the 5 days preceding the race so I could do 6 miles on Saturday. I padded the front of my week with heavy mileage. 

Well, it worked! When I headed to the elevator Sunday morning at 5am I felt like a million bucks. I was saying to myself, "are you kidding? I get to run this race with this body?" Meaning, I felt so strong and rested that it was almost third person. It was like I was going to the office. This is what I have worked so hard for. Now I get to go tour the city for 13 miles on these legs that I worked so hard to train. All the special diets, no sugar, cross training, freezing rain, exhaustion. Now, it's the easy part.  My goal was 6:30 pace.

heated seat warm up, SURE!

I arrived at the finish area of the race and was bussed to the start. It was freezing. I didn't want to warm up. I didn't have a drop bag. I stood outside for an hour in booty shorts and a sports bra in 50 degrees plus wind chill. I was shivering. I would stare at people and try to will them with my eyes to give me their shirt. I got few, "hang in there's." It sucked. I couldn't wait to run. I saw some old friends and chit chat was nice.

The next 13 miles plain old rocked. I felt great. My only issue was to try and slow down. I didn't think I could run so fast for so far. I did all those dorky runner things. I high five'd every aid station worker. I talked to runners on the course. I cheered every walker I saw. The race seeded the walkers first for logistical reasons. So I'd try and say something cheerful as I passed which was usually countered with, "No, you good job!! I was having fun!

My splits and thoughts were: Garmin here:

6:18   you just blew your race. Good job Slick.

6:25   slow down

6:28  

6:28   ok, this clearly will be my pace

6:20

6:26

6:18  WTF, how is this happening?

6:29

6:28

6:27

6:29

6:19  for real?

6:24  I don't want this to end. I want to keep running. I love running!. lol

5:58 for .25

CHIP time 1:24:51 

4th female overall

1st age group

17th overall of 1901 runners in the half. results here.

So upon finishing I felt like a rockstar. My mind was sharp. I felt like I could lay out this:

 I never looked at my garmin aside from the splits.  I wanted a surprise. That it was.  I went to my car for my phone to make the usual calls to my family and coach. 

Then I switched out of my racing flats into my pure flow II's and set out to find my friend who was doing the marathon. I wanted to do a few miles with him near the end of his race. So I set out for 5 miles. Immediately upon entering the crowds it dawned on me. Where the hell my friend? I have no idea. So I figured I'd just stand there and wait on the marathon course...lol Suddenly, my brain went to mush I couldn't calculate what mile to go to.

Post race dumbing set in

Well, I was looking for a dude with a red shirt. As we discussed pre race. So I used all my brain power and focused for a red shirt. Suddenly I see a guy carrying a red shirt. I screamed out, "you're not wearing the shirt damn it!!" So much for my motivational chit chat. 

I ran along side him. We decided I'd be better off meeting him on the other side of the loop he was doing. So I took off in the opposite direction. Long story short. I never found him. My dehydration was turning into delusion after waiting 40 minutes on a curb all alone. 

Awards were coming up soon. It suddenly dawned on me that *maybe* the 3 girls ahead of me were in the marathon. Or at least 1 of them!! I could be top 3!! So I shuffled quickly back to awards. That pipe dream was killed quickly. I was indeed 4th female. I won this:

 

After I received my award I headed to my car to leave.  A met a few of you guys along the way! I LOVE that! Sometimes I feel like I'm typing into a dark hole in a galaxy far, far away. So when someone says hi it's awesome. 

The Nitty Gritty:

I brought espresso from home and had about 4oz at 4am heated up in the microwave.

I took a caffeine pill around 5am.

I sipped Street King energy drink on the car ride over.

I had a Cliff Shot Cherry Chocolate gel at the start and sucked on one for the first half of the race.

I took 2 sips of water on the course.

It was 50 degrees. Swirly wind and a 6:40am start.

Overall, a great race. A new PR. A great confidence booster going into Boston. I am writing this on Tuesday still so freaking tired I could nap all day if it weren't for my voracious appetite that keeps me staggering to the fridge.

A few more weeks of training! Happy Running Guys!!!

Laura

I'll take that with 2 Splenda's and a side of BITCH!

Hello My Dears!

Here we are about 6 weeks out from Boston.  I don't know about you but my tolerance for your average BS is pretty low. My day starts out great because I'm running but then midday fatigue sets in and pisses me off. I'm tired and can't get stuff done as quickly. Which makes me irritable.

I usually piss my way through the evening and then the magic of a night's sleep sets in and I wake up happy and cheerful. Occasionally I can get a nap and I'm more tolerable. I've noticed this happens on mileage over 90 a week. Thankfully I'm almost back into the low 90's.

This mood craziness often begs the question: WHY? Why run so much I turn myself into an antisocial heathen with borderline personality disorder?? Why not run 60 miles and stay happy and rested?

I'll tell you why:

*I really do love it.

*I appreciate the fact that not everyone can train like this. I can. I am among the lucky ones right now. Some people are content channel surfing with Doritos. Whatever it is that I have than makes me the polar opposite I appreciate. I have never ending motivation. I feel lucky in that respect.

*I want to see my potential. Like a kid peeking under the Christmas tree at midnight. I want to see my best. I want to be able to know that I never gave up and realized my potential.

*I want to beat Gary Franks at the marathon : )

*I love the daily structure and monotony of rigorous training.

*I love the challenge!

Because I'm a little tired I'll photo box some pictures of my daily grind:

As far as the daily running. I'm doing most of it at 7:30-7:40 easy pace.  I'm trying to peck away at tempo pace to a low 6:XX. My intervals are around 3 miles. This week it was 2x3 miles. My long run last week was 19 with the middle 15 miles at 6:35 pace. I was shooting for marathon pace which I think is around 6:45 but I was having a good day and it was a struggle to keep it this slow. The rest EASY.

I've also started to listen to audiobooks on my solo runs. I have Meb's Run to Overcome in there now. It's very peaceful to run to.

Oh, I asked for some other Sub 3 blogs and Robyn recommended these. I have to check them out! Thanks!

sealegsgirl.blogspot.com, sweatonceaday.com and theboringrunner.com

Have a great weekend guys!!
Laura

What I've learned from 95 mile weeks

Happy Saturday My Dears!

I'm still alive! But heck, I tell you 90+ mile weeks are no joke! That's some serious commitment. Everyone has their 2 cents on high mileage. Some think it's absolute junk and others, like me see how it takes your endurance off the charts. For this marathon I wanted to see how this worked for me. So far, so good! I'm on some permanent high I can't explain.

Here are some things I've clued into lately:

Mind over matter. Seriously, I have to wake up either dying for speed or force myself into a fog for my slower miles.

The old 8 miler is the new 12 miler. If you want 90 plus with minimal doubles this is a must. Learn to love it.

Keep easy days easy. My easy is 7:45 pace. I click off that pace day after day with as much pride as a 6:10 on tempo. One facilitates the other. Did I say that? haha

EAT! I'm burning about 10,000 calories a week in running and x training. I'm hovering at 100 pounds. One missed meal and I'm 98 and feeling like shit. My diet is almost more important than the miles. I know what works. I have become a Foodie.

The power of the 30 minute nap. I am constantly telling Siri to wake me up in 30. Studies show that's the best length for a power nap. And so says my tired ass. It helps, along with the 8pm bedtime.

My Words with Friends skills are off the chart:

However, every twinge becomes a flash back to every stress fracture I've ever had. I try not to put negative out there but having broken my tibs and fibs three times in previous years definitely bring a little stress.

While running I feel like this:

Other hours I feel like:

A simple curb cut at the Harris Teeter could cause this

All day 'err day

hmmm, good idea!

So Boston is right around the corner. It will be a fun 26 miler but I enjoy the training far more than any race. 

Keep plugging away guys! If anyone has any sub 3 blogs or any marathon training blogs leave it in my comments. I'd love to see how you train.

Laura

Hurry up and run slowly

I am now about 7 weeks out from Boston. Which means I'm in the nitty gritty depths of marathon training, along with 25,000 of my fellow Boston runners. A large part of me wants to be able to bust out 13 milers any day and barely sweat. Another part of me wants a dark room and a pillow for 2 days of sleeping. I love it, I hate it, no I LOVE this part of training!

Seriously, ode to my fitness. To our fitness! This was not built overnight. We've all worked countless months, years to get our bodies in shape. Now I sit here with 2 thoughts:

1. Body, please don't break, fracture or tear. Please!
2. Sitting in this chair sucks. I hate sitting. It hurts my butt.

Moving on...So I have to give a huge shout out to.... ME! Why? Because for countless years you guys have been telling me to slow down my daily running and shift focus to killing speed workouts. I had convinced myself that it wouldn't make a difference. But now that I run a shit load of miles per week I figured I'd try the slower daily runs at everybody's urging.

I would call the last 2 weeks a success. I know I could go "slower" but this is huge. Previously, I ran most runs sub 7:15 pace, everyday.  Tempo was 6:30ish and stressful. Now, check this out:

Mon: 9 @ 7:40
Tues: 2/12 12 miles @ 7:32 pace
Wed 12 miles with 2x20 mins @ 6:15 pace, 10 mins easy inbtw
Thursday: 12 @ 7:45 pace
Friday: 11 @ 7:38 pace
Sat: 13 @ 7:50
Sun: 20 @ 7:45

Mon: 8 @7:34
Tuesday: 11 @ 7:29
Wednesday: 8x5 mins tempo with 30 second recovery. 13 total. The 40 mins of fast
                    was at about 6:15 pace. Some faster around 6:10. Others killed by ice @ 6:23.
Thursday: 12 @7:39

Most days followed by an hour of core and stretching at the gym.

So you can SEE I have changed it up. My fast stuff is faster and easier. Moreover, it's fun. I know I can do it and there isn't that dread of *can* I do it.  I'm trying to keep the slow closer to 7:45-7:50. Sometimes the 7:30's happen but it's an improvement!

I'm hoping to get the faster tempo's to lower 6's. I'm really working on relaxing at that speed. About 5 years ago my mile pr was 6 flat. Now I'm so close to that but more than just one mile. Needless to say I'm so excited to see progress!

So, thanks again for your comments. I listen. It just sometimes takes a while to sink in.

I'm going to do another post on FOOD. I don't pay attention to calories but I looked at last week's calories on my garmin connect data: 8,100 in running. Not to mention the gym! I eat like a mo-fo'er glutinous pig with a fresh trough all day 'er day. But in the organic, healthy protein obsessed sense. More on that later.

Happy Running friends!
Laura

Sub 3 in progress!

Alright Boys and Girls T- 9 weeks until Boston!!

We are in the meat and potatoes part of training. My favorite part! Long ass runs and big appetites!

Here's how my running has been going. I've been slacking on the weekly posts.

Sunday (2/3) 20 miles. 7:21 AVG with the last 5 miles descending: 7:17, 7:09, 6:56, 6:47, 6:33.

Monday: 8 recovery @ 7:33 pace

Tuesday: 12 easy also 7:33 lol

Wednesday: 2 mile warm up, 2x15min, 1x10 min tempo and 2.5 mile cool down. 6:20-6:30 fast miles. 12 total

Thursday: 11 easy at 7:38 pace

Friday: 10 miles in hard wind. 7:05 pace. Fighter mode came out on that one.

Saturday: 10 miles on a very hilly cross country course for a few laps 7:43 pace

Sunday: 16 miles. Middle 12 at 6:35 pace. For those who love splits like me:
warm up: 8:13, 7:44. Fasters: 7:00, 6:40, 6:41, 6:35, 6:38, 6:34, 6:37, 6:27, 6:44, 6:35, 6:31, 6:36 Cool down 7:25, 6:54. My goal was marathon pace of 6:46. I tried to find that pace but it wasn't happening.

So M-F is 80 again. I like 80. It's working for me. My focus is to run my easy at 7:45 to 8 pace to hopefully get my tempo faster. It seems silly that my tempo and long run tempo are pretty much the same pace. 1 mile or 12 it seems the 6:30's pour out. Well, I want better. I want 6:15's for tempo. So we'll see if slowing down has an impact.

Oh PS. I got my age group win medal for the Miami Half in the mail today. Very nice for AG!

impossible to photograph because it's so shiny!

Happy Running!!

Laura

Mental Strength and Focus

The more I run, the more I realize how much attitude and mental strength has to do with it all. Focus grasshopper. For me, at least I can't hop around at a 6:30 pace out all day and stare at the birds. I need to concentrate and focus. My body is able to run that but my mind can't falter. The moment I "fall asleep" on a hard run I am DONE. 

Bullshit, YES you can! 

I haven't had a workout recently where I thought I couldn't do it. I'm not cocky. I know my limits, but I go into every workout mentally prepared for what I have to do, and a lot of caffeine! I used to whine and complain before hard workouts. Now, I trust the workout I'm receiving is doable. My body is prepared. And it will get done. Simple.

For example during my last Half Marathon my goal was to keep my AVG pace at 6:34. That was my job for an hour and change. I was well trained. I knew it was doable. I enjoyed every friggen minute of that race because I didn't have any doubts that I couldn't do it. There was no, "what is I die" stress. No wall stress. I was trained and that was my job that day.  I was literally running to the end to celebrate. 

In past races I would allow for a few failed miles or wind miles, fatigue.....No more. That's crap. We all train endless hours per week. We practice how to eat, drink...There should not be any doubt. Maybe I'm new to the confidence game but what a difference a good attitude can have on a hard tempo or race. 

So my advice to all my friends toeing the line this season. (Amy and Ken!) Line up and do what you are training your ass off to do! Enjoy yourself and collect your goal!! 

Happy Training and Racing!

Laura

Hair Management on the Run

I've been doing 80 mile weeks for a few months now. It's great for my fitness. I love it. I can manage it off 7 single runs. Cool deal. However, there is a huge drawback to running that much and being a girl with longer hair. Yup, the rats nest that ensues. I will scream if I see another running mag cover with a gorgeous ponytail swaying in the breeze.

nothing personal but hell no. Pony's don't do that when running!

This is my hair. Looks like it could look good on the run...

This is the real deal friends. Speed and distance WRECK your hair!

Thankfully I have product for that! 

I have a few tips for those of you with longer hair:

*BRAID your pony tail

*Put it in a bun and under your hat during the winter. Not to be confused with a Pony Tail hanging down and hat over. This is worse with the friction.

*In my experience you can get away with a pony tail if you run less than 30 minutes and slower than 7:45 pace. 

*Also, argon oil, argon oil....all day

If you have any other tips please let me know! Happy Running!

Laura

A funny race story and my race pics!

So, it's early Sunday on race morning. For those of you who know my running style you know I like to chase anything. My running partner Dan will tell you I will chase deer, squirrel, dogs, cyclists and other runners without discrimination. It's fun. Nothing else. It makes me happy.

So..as I was saying, it's early Sunday and I see a the group of Ethiopians ahead of me. I know who they are from seeing them the night before. My gut says chase and blow out my first mile. On a side note. I respect all runners. Anyone who gets out for the love of the sport and tries their hardest gets a high five from me. These kids are no exception. They bust ass out there so clearly I needed to check that out. They were hauling ass effortlessly. Almost like one person.

There were other runners around so I didn't look stalkerish but I wanted to latch onto that group. I somehow tapped into that and ran behind them. Cranking out paces meanwhile appreciating their athleticism.

We are cruising and going to enter an area where we need to go single file. They are floating through the narrow space picking up speed. I feel invincible. Running on endorphins, feeling like I'm on a runners' field trip. Then out of no where the male in front of me stops seemingly midstride. A dead stop. I slam my entire body into his back. Without time to prepare for the collision even my head smacks his shoulders. I struggle to not bring us both down. Meanwhile looking around to see who saw this!

Then we had the odd moment of mutual I'm sorries, but I don't speak your language exchange of looks. I profusely apologized for knocking him down and he reciprocates in facial expressions. We laugh and keep going.

However, all good things must come to an end and now my 1-mile warm up was over. Albeit much more fun then chasing deer on the greenway back home! Here are some race pics:

I knew I was being photographed but I also just saw the clock. This is the result. lol

Are we there yet?

Happy Running Guys!

Have a great weekend. T-10 till Boston!