One more week!

Hey oh, oh eh guys!

It's almost time! Can we just fast forward? I really dislike reducing my mileage. That's where I'll end my taper bitching because it's already been done! I just wrapped up an 80 mile week. I don't even feel like I ran. Just when the fun starts it's time to stop. I'm going to chop that almost in HALF this week. So I need to focus on other stuff like:

1. First and foremost: Don't get fat! I say that smiling. I know it's not a huge possibility but still. I'm pretty lean now and would like to stay that way.

2. Pick out something to wear. I'm still not sure. I don't want my usual Nike Pro-combat shorts. I wanted something newer. Something with more give on the upper quad. I may wear a singlet too. We all know that training is 20% and outfit is 80%. ha!

3. I hate to go all jogger on you but I like to have music for some of the race. I need to get a new shuffle and upload my playlist. Over the past few months I've made and added to an iPhone note when I hear a good song. So far:

Sympathy for the devil by the Rolling Stones
Ice cube. It was a good day.
Coolio: 1234
Pitbull: timber
Beastie boys: no sleep till Brooklyn
Tone loc: funky cold medina
Fat Joe/nelly: get it poppin
Akinyele: put it in ur mouth
Nate dogg/Warren G: regulate
LL: around the way girl
Outkast: rosa Parks
Slick Rick: hey young world
Run-DMC: walk this way
Biggie: mo money mo problems
EPMD: strictly business
GNR: you could be mine
2 unlimited: get ready for this
Biggy: hypnotize
Eminem: shake that
N2Deep: back to the hotel
KRS-One: step into a world
Alecia Keys: No One
NIN: closer
Will Smith: get jiggy wit it

4. Get my Boston manicure. I always do something special for my races. I need to look cool blowing snot rockets. Actually, I'm more of a wiper. 

I think that's about it. I am beyond stoked to be in a position where nail color is my main concern. I've never rolled up to a race with such solid training behind me, no injuries and a shit loads of miles. 

A few months ago I was absolutely bouncing off walls at my 6 min paced tempos. I'm still doing them but I could give a shit. The novelty has worn off. I'm proud, yes but I'm not impressing myself anymore. I like to walk away from a good effort feeling giddy, not complacent. For my next marathon I want 5:50-5:55 tempos. I've done all I can do for this build up. No matter what happens I have no regrets. My take away is that I can handle high mileage and do pretty well. This is great because I fricken love to run!

Some guys will drop me by 10 minutes in Boston and have peaked at 70 miles. I wouldn't trade. I prefer the daily distance. 

icing in the Neuse River after a hard run.

So in addition to all of this I will make an effort to review my running logs and pull out information that will considerably boost my ego. lol. I did a quick review of 2013/2014 milage from Jan 1 to Boston.

2013: 1132 miles in the 3.5 months
2014 : 1435 miles in the same time frame.

So more good running this year. Oh, also after months of being torn between the Kinvara 4 and the Boston 4 I decided on the BOSTON!! I figured the heel would assist in the downhill pounding.

Well, I got up at 4am today to watch the London Marathon live. Mo??? and poor Dibaba on the bottle drop. UGH! I tried to stream it while I ran at 5:15am but it wasn't working out. I'm going to nap and watch the parts I missed. I hope you guys have a stress free final taper week or crush it if you're not there yet!

Over and out!
Laura

Rollin' strong: my first week of 108 miles!

Yo, yo, my OG's!

T-3 weeks!!! Holla!!!

Even though I don't do a 3 week taper I still feel the magic from everyone else's taper. The collective sigh that WE made it here, healthy. It's the next phase of training, a change. Today felt different when I woke up. Maybe it was the 22 miler from yesterday actually..haha.

So just a quick training update. Last week was my all time, lifetime, highest week ever. 108! And I'm super freaking proud to say it correlated with my fastest speed workout to date. 2x15 minutes at a hair under 6 flat and then a hair over. With 4 in-between miles. I usually fail this workout on the second fast part but not this year!

My long run was probably like yours. Muddy, windy, wet and disgusting. I added in 1414 feet of elevation (at 7:05 avg pace) towards the end to really throw my ego in the shitter! A very tough run. Mainly because of the wet shoes and mud. It felt like I stepped in dog shit the size of Clifford's and couldn't shake it off my shoes. Crazy.

But health wise I'm in great shape. No injuries.  I took a risk with this buildup and it agreed with me. I still have to run the friggen marathon to see how well it worked but at least the 2000 miles since December have been a dream.

 



These are pics from my long run. The first time I've seen mud IN my shoes.

Here are some random pictures of my training week:

Sophie, The Official Sock Darner of my Boston Marathon 2014 training! XO

Also, my fancy bike pacer for my doubles.

I hope you guys are doing well. I appreciate all your kind comments and ohhh and ahhhh each one. We'll have to meet up in athlete's village for a group high 5! Let the countdown continue!! Happy tapering guys!!

Laura

Another 100 mile week down

Hey guys!

I hope everyone is kicking ass out there or if you're like me, cutting back on the sulking from a bad race. Haha.

I just wanted to give a quick update on my training. After my horrible Half Marathon last weekend I decided it was best to X it out of my mind and move forward. Onward! So back to work. I did 100 miles last week. My 2 workouts were perfect! I was/am so happy. I really needed to not feel like a piece of worthless overtrained crap. So that picked up my spirits.

My tempo was 6 miles inside of 15. The 6 were done at 6:09 pace. Insert happy face!

Then my long run was 19 miles on hills. I had to start in the dark on back country roads solo. To a 100 pound girl who watches Mystery Detectives obsessively THAT run started out scary!
My splits were:
7:47
7:11
7:07
7:00
7:09
7:18
7:09
7:07
7:05
7:05
7:08
7:17
6:54
6:37
6:43
6:50
6:37
6:42
6:18
Avg 7 flat. 50 degrees, 100% humidity, no water, 1 gel. I didn't have any instructions on this run. I figured if I behaved long enough I could drop the hammer towards the end. I was stoked to have expended minimal effort. Even running the last mile fast was easy. As my friend Ice Cube says: It Was A Good Day!!

Post long run and couldn't figure out a pose…lol

This week I am peaking out my mileage at 105. I'll probably just add a double. My long run is 22 miles.  This will be my highest mileage week EVA! Hell, why not? I've worked hard to get here! I've done 2 months at 95 and 2 100 mile weeks. I don't know if it's coincidence or what but the 2 100's had the fastest tempo's and best long runs. Hopefully this will tire me out so taper isn't such a struggle. Let's not go there yet!

Well, that was a total brag fest. I'm sorry. lol! T-29 days!!!

Party on guys!

Laura

Wrightsville Beach Half Marathon Race Report

 Happy Monday Everyone!

It seems like the whole world raced a half marathon yesterday. I wasn't so sure I had it in me. But I ended up doing Wrightsville. I love the race. I love the people, the town. It's always a great race, even on days like yesterday when I totally tanked it. Tank as in worse than a training run. UGH!

I wish I could say: I failed because of X. But I can't because it's not so simple, at least to me. But after much thought I think it was a combo of:

*My 10th (or around there) 95 mile week. Actually, I taper down to 91 by skipping a double. I really thought it would make a difference.
*Running my easy runs slightly sub 7 in the week prior.
*Being too cocky and thinking I could do it all.
*Giving up at mile 1 because it wasn't what I wanted.
EQUALS FAIL!

In all fairness, I have been able to kill my tempo workouts all winter. I show up, put my fast shoes on and my legs move. So, I figured I would put the damn flats on and I would go.  Wrong-o!

Let me rewind, because the set up for this race is so excellent that is makes the fail almost delicious!

Legendary Olympian Frank Shorter

I pretty much decided last minute to commit to this race. So I had to hurry to the expo and get my stuff. I knew Frank Shorter was going to be there so I was excited to meet such a legend. He was really cool though. I stood in line and waited. It was almost my turn and I realized I had no idea what I was going to say! Awkward!! I ended up shaking his hand like 3x and gushing over his glory, reciting his races. To which he was like, tell me about you. I'm thinking, who gives a shit! Let's talk more about you!

So he gave me advice on Boston. He actually said trying to PR in WB was a bad idea. That I should save it for Boston. Ugh, not what I expected. But overall, a great experience and cool guy.

While in line I met another runner. We talked for a while. He then said he was the local sports writer for the Sun Newspaper. He asked if he could use me in his Frank Shorter Article. I said yes, after reflecting on all the dorky things I just said. But so cool to be in an article with a legend and my local friend
Dawn.

Dawn also hustled to make it to the expo and just barely caught Frank on his way out the door. Afterwards Dawn and I gushed over meeting Frank. Shortly after, the Sports Writer for The Sun, Dan found us and asked us some more questions for his article. Very cool! Raleigh represents!!

click here for full article

 So I left the expo and I see that Frank changed into shorts and headed out for a run. I had to get all stalkerish and get his pic. I saw him later and told him he was a beast. He chuckled.

Fast Forward to race morning. I had a 4 am wake up to make it to the buses by 6am for a 6:45am start. Not too bad. That went very smoothly. Then I hung out at the starting area for about 30 minutes pre-race and saw some old friends, chit chatted with Frank again and met Melissa. A super cool blog follower who recognized me. We chit chatted. Then someone asked me if I was "the elite" doing the half. They were referring to Laurie Knowles I believe but it was such an awesome question to receive! My ego thanks you repeatedly!

Next the gun goes off. It was a slow start. My first mile was 6:20ish. I was horrified. My first mile in this race is always 6:10ish. My second mile was even slower. I was beside myself. I thought I would click of 6:18's in my sleep. Then suddenly, I coped an attitude and said screw this. I ran the remainder of the race at marathon pace. It wasn't hard. It required zero thought. I figured if I feel like it, I would negative split it. That time came and I was still clicking off 6:35's. My legs wouldn't go. They didn't die.  They just never had it. And in the back of my mind I hear Frank Shorter saying, "don't kill WB, save it for Boston!" My final time was 1:27:23. But honestly, it didn't matter. Meh.

One of my favorite parts of this race is seeing the runners who started at 6:15am working so hard at their slower pace. I love cheering them. I see their fight and tenacity and it inspires me.

So, I finished. I saw the rolling results. I noticed I was first Master. 8th female. 44th overall. 1800 finishers in the half. Quite possibly my worst effort ever. Initially, I was pissed at myself. But later on I took solace in the fact that I ran marathon pace, or slightly faster, for a half. I feel I could have done that for a full.  If this was a regular Sunday I would have been happy.

Afterwards I saw Dawn. She ran nearly 8 minutes faster than expected for the full while looking like she just finished shooting for French Vogue. Go Dawn!! All my friends did well. I left and finished to get 20 miles for the day. Marathon training must push on!

So with that I shrug it off and move on. 5 weeks until Boston! The show must go on!

Thanks for reading!!
Laura

A marathoner's rendition of: Sympathy For the Devil by The Rolling Stones

Hi guys!!

Some runners have deep thoughts while running. They contemplate life's issues. Fair enough. I do too. However, today during miles 11-12 I was listening to the Rolling Stones: Sympathy For The Devil and this popped in my head. I immediately wrote it down. I think it's hilarious and awesome. It's more less my journey through running.

Laura's Version of:

The Rolling Stones

Sympathy For The Devil

Please allow me to introduce myself

I'm a runner that's raced and paced

I've been around for a long, long year 

Stole many a man's goal and face

And I was 'round before the TAF'ies disbanded

I saw their moments of greatness and pain

Made damn sure that I crept on them

No matter what their name

Pleased to meet you

Hope you guess my name

But what's puzzling you

Is the nature of my game

I stuck around Raleigh

When I saw it was time for a change

I killed off the 5k

My coach screamed in vain

I ran more, held an age group rank

I said I can do more

Pleased to meet you

Hope you guess my name, oh yeah

Ah, what's puzzling you

Is the nature of my game, oh yeah

I plan to run with glee

And pass many for 26.2

I want the announcer to shout out

"who the hell is that?!"

When after all

It was just little 'ol me

Let me please introduce myself

I'm vying to kick some ass

And I laid out the workouts 

To beat those who give up before they reach 30k

Pleased to meet you

Hope you guessed my name, oh yeah

But what's puzzling you

 is the nature of my game, oh yeah, get down, baby

Pleased to meet you

Hope you guessed my name, oh yeah

But's what's confusing you?

Is it that I have a 19:20 5k?

Just as every troll can whine

And all the winners elate

Just call me determined

Cause I don't need any restraint

So if you meet me

Have some courtesy

Have some sympathy for my aching calves

Use all your well-learned politesse

Or I'll lay your ego to waste, um yeah

Pleased to meet you

Hope you guessed my name, um yeah

But what's puzzling you

Is the nature of my game, um mean it, get down

Woo woo!

Oh yeah, get on down

Oh yeah

Oh yeah!

Tell me baby, what's my name

Tell me honey, can ya guess my name

Tell me baby, what's my name

I tell you one time, you're to blame

Woo-woo!

woo-woo!

woo-woo!

Oh, woo-woo

Oh, woo-woo

Oh, woo-woo…

I hope that was amusing to someone else but me, lol. Have a great weekend!!

Laters!

Laura

The Shit is off the Fan!

This is referencing my last post about the shit hitting the fan.  I took last sunday off when my ankle swelled up from a shoe injury.  Usually when I go out, I go out BIG. I break my leg, twice in the same bone. I rip my tendons off. Stuff like that. So a 1-day'er was nice.

I'm not fully out of the woods as I have residual swelling that is annoying. Most runners wouldn't notice it but I do. It's getting better daily. RICE all day, every day post run. It doesn't effect my run other than scare me that I could make it worse. If I have good music I usually forget about it.

So, last week I ran 95 miles. It was a very hard week of really hard wind, big hills, ice storms, hard rain/sleet etc.

Yes, I just doubled in freezing rain but it's also the same stuff I wear everyday. Help, fashion police!

This looks almost peaceful. WRONG, it was hell!

So by the time my long run came around I was a zombie. I had about 90 minutes of marathon pace scheduled inside of a 19 miler. I did an hour at 6:40 pace and then dropped to 7:15's for the remainder. I had nothing left. Oddly enough, it didn't really bother me too much after.

I have to give BROOKS some props. I emailed them about my injury resulting from the Pure Flow 3's. I asked for my money back or a pair of Launch's. Within 24 hours they responded and asked what color Launch I would like. I had them the next day. Very nice. Thank you Brooks. I'll quit MF'ing you to all of cyberspace. : )

So back to the grind. 6 weeks left! That's about all I really want to do. I'm getting tired of being tired. I'm tired of eating so much. I'm tired of all the Run Forest jokes. Just roll me down Hopkinton at 2:55 pace please! But guaranteed I'll be pissed that I'm too sore to run on April 22, 2014. ARG!

Coming up soon I have to decide on my outfit for Boston!! I have a few ideas. (okay, I've been collecting stuff for 5 months, lol) I'll do a virtual fashion show! It's the best part of training!! Finally!!

I hope you guys are doing well!

Later Taters!!

Laura

If I'm typing on a Sunday morning then the shit hit the fan!

Good Morning Dears!!

I'll preface this to say that I'm a little irritable today. This is because I'm typing and NOT running! But I feel I need to share my experience. I'll categorize this as a non running injury. In retrospect I feel like an idiot.

So, about 6 months ago I was a Wear Tester for the Brooks Pure Flow 3. I LOVE the original. Hated the 2. So I was excited that the prototype was more like the PF1. I gave a very lengthy review back to Brooks and asked them PLEASE to stop doing the "side tongue." No one likes it. It's ridiculous.

Well, they didn't listen. I put on my new shoe and immediately unlaced the first 3 lace holes before tying them. I felt the tongue was too stiff and too close to the very front of my ankle. So by unlacing them I could push the tongue away. I wore them for a week like that. I loved the shoe otherwise. But I hated that my foot was cold where it was unlaced and I figured I broke them in enough so I laced them back up.

BAD MOVE!!

Then I ran 15 miles. The tongue jabbed my left ankle and made a welt. I really didn't think much of it. I wore them again the next day for 10 miles. The welt turned to a sore bruise. Then, like an idiot, I wore them for 20 miles. My ankle was now hurting. I took them off and cut out the tongue. I thought I solved the problem.

Well, too little too late. I had upset my anterior tibialias tendon. It's that thin layer right under your skin where the tongue hits. Well that's the part that blew up on my leg.

So yesterday I am looking at my cankle in disbelief. I iced, I RICE'd, I kept my foot on the ceiling, I risked liver damage to keep ibuprofen, Voltaren and arnica flowing thickly in my blood. Nothing worked.

It's now been a full day of this. The swelling is almost gone but there is a small nodule of inflammation where the tendon meets the muscle. I'm waiting for that to go away before running. A great benefit of being skinny is that I can see my tendon and everything that is going on.

So hopefully the remainder of the swelling will VACATE the building today or tomorrow. I wrote Brooks on their "defective shoe form" link. So now I'll ice and bitch all day. : )

This is unreal though! I would almost expect any other injury than this..ARG!!!

I guess I'll do do core all day. This stinks!! I'll keep you posted!!

Laura

100 miles and running!!

This was a post run selfie after a very nice run. lol

Hey Guys!!

I am seriously slacking on updates. I'm sorry!! I've hit a bazillion milestones that I never thought I'd hit. I'm so happy with my training. There is no looking back! So far:

*I did 6 weeks at 95 miles
*I am on my second week of 100 miles.
*During the first 100 mile week I had my fastest tempo of my life with half ass effort. Its always nice to not be a drooling heathen and actually remember some of this good stuff. It was also a 10k pr.


This training is definitely pushing the envelope. I've never done mileage this high. Speed this fast. Or so many doubles. I told myself I'd pull back the mileage if I couldn't perform well. So far, it's working. I will probably dip down a little before my half marathon in 2 weeks.

This level of training is almost not physical training, per se. It's pure mental dedication. The body will go. It's my mind I'm training. There is no:

*I don't feel like running
*I'll wait for the storm to pass
*I'm too tired
*My tummy hurts
*I can't do that double

For me it's more like:

*You are either in or you're out (a la Heidi Klum Project Runway) lol
*You run in the storm, or on the ice because it makes you tougher.
*eat a gel if you're tired and go to bed on time.
*plan accordingly for everything
*You may have to pend a manicure to get a double in or run laps around a Food Lion at dusk like I do 3x a week. Because it fits my schedule.

There are no mediocre training thoughts allowed near me. I hear people say I'll just bust my ass. To that I say DELETE.  I rather give 100% and find my limit then to hover under my potential. It's all about finding that fine line. Pushing my limits. If I wanted to do another 2:58 I could schlep out the same stuff as last year. That's not exciting for me. I want more power! I want more. I have more. Yes, it's risky. But HELLO that's half the fun!! Game on!

We have 7 weeks and change until Boston. 7 weeks of fun left. I enjoy the training much more than the race. The race is one run. I prefer the 1000's of miles preceding. I'd love a PR but seriously the daily stuff rocks. I know I say this a lot, lol.

I used to list my garmin links for you. Nice and neatly. But I have too many. It's a pain. I'll list the 2 main workouts. My speed workout and my long run. Everything else is pretty much 7:15 pace.

My last 2 weeks of speed were: 3, 2 and 1 mile at 6:15 pace. 1 mile in-between at a low 7.
My second was a 40 minute tempo. I did it on a track alone. So kinda cheating. But it is what it is.

My long runs have been 18-20 milers. Most have lots of marathon pace or faster. i.e. 6:30 pace for 10-12 miles. Some are 7:15 pace and drop the hammer during the last hour or so. This is by far my favorite run of the week.

My diet is still sugar free, high protein and lots of freaking food. LOTS. Eating is a big part of training. Sometimes I'll look in the mirror and freak out that I'm too skinny. I will hustle to the fridge and eat regardless if I'm hungry or not. Feed the machine!!

I'm still doing core 7 days a week. I do it as soon as I wake up. 400-450 exercises with a 10lb medicine ball on some. It's enjoyable and stretches me out before the run.

I don't love this..I feel too thin here..but it's easy to run with less I've noticed.

I know a lot of runner's keep their training private. I'm like a freaking volcano! I put it all out there. Always in the hopes that someone learns from my mistakes or my successes. I received this comment the other week and it made almost cry!!
   
 .... I haven't blogged about it yet but wanted to share with you that after I started adding volume (50 mile weeks) and more plant based eating I set a 10 minute PR (3:46) at the Myrtle Beach Marathon on Saturday. Totally blaming your 95 mile weeks for inspiring that.


HOLLA!!! That is what it's all about!! Thank you guys for reading!! I actually have to go do a double : )

Happy Running!!
Laura

Go Big or Go Home!

Hey Guys!!

That whole thing about exercise giving you energy must be true. I ran almost 19 miles today, on a Thursday and I'm not tired. It could be related to the double espresso I had at 4pm to knock out a pm workout though. lol.

Between that and reading every Mo Farrah quote I swear I'm pumped for every run, every day. I won't mention my Flotrack addiction.

So here we are 10 weeks out from Boston. I am in deep! There is no looking back. I have no fear. I love it. In past race build ups I have focused too much on the what ifs'. I had doubts. I refuse to toe the line knowing I didn't give everything.  It is going down!!!!

Now, I am gunning for my best. I am so focused and intent on painting the best training picture I can. I want to enjoy my marathon. And kick some ass. I take my easy runs very seriously. I have nailed some faster stuff that I've never done before. It is so exciting!

Here are some training details.

I'm in my 3rd week of 95 miles.

Here's my last week or so…

1/26 Sunday 15 miles. middle 5 at 6:20-6:30's pace.

Sunday: 20 miles. 12 at 7:15 pace and descended the last 8 to 6:32
Monday: 10 easy 7:40 pace
Tuesday: 14 in the am sub 7 descending to 6:32 again lol. 4 in the evening at 8 pace
Wednesday: 12 easy 7:25 pace
Thursday: 12 in the morning at 7:18 pace. 6.5 at night. 5X1 around 6:12 pace. Goal was 6:20. Blew that.

Here are some pics:

Snow in the south isn't fun

Say hello to my little friend: a loaf of bread. Eat one, don't be one!

This happens

chicken...

love this!

Carbs on carbs

I have some funnier stuff I need to work into a post. I'll check in later on. Have a great weekend of running!!

Laura

a quick photo update of my week.

Hi Guys!!

Do you guys ever feel like this during marathon training: Half the time you feel like you have a 24 endorphin drip set on high. Then, in the blink of an eye, dead as a door nail. Crap on your shoe, good for nothing. It's bizarre but definitely keeps you on your toes! Let me know if this happens to you!!!

I had an okay 5x5 min fartlek workout. Added some fire to get the mood right.

Then the next day, instead of feeling sore I ran even faster. With minimal effort. 10 miles at about 6:35 pace. I felt like my mind was along for the ride and my body just went.

This lead to a string of ridiculous selfies

no explanation.

Then I couldn't move for 12 hours. Exhausted.

But then Friday I did a 14 miler at 7:06 pace in the am and an easy 7:50 paced 4 miler at night. I figured that would seal the deal and 18 would leave me catatonic on the couch for the weekend. I went to bed dying to see how I would wake up.

Well I woke up today and did another sub 7 paced 10 miler. (6:57). I felt like Queen of the world. No fatigue. 

Tomorrow is my long run. I'm dying to see how that goes down. My legs are in a phase of turning over faster for easier runs. I need to work on getting the faster stuff sub 6 and then I'm golden. 

That's all….lol..have a great long run!!

Laura

LaBella Pontificates on Running, of course.

Hey Everyone!!

I hope you guys are killing your marathon training! It's so exciting! I'm kinda sad January is almost gone. I like the nitty gritty of training. It's like reading a good book. When the left side is heavier than the right I know the fun is almost over. Well, if you're Boston training we still have time.

As I continue to train my ass off I learn stuff here and there. Here are some things:

Running really is mostly mental. Ya, ya, so Runner's World. Everyone says that. But it's so true. You have to say your goal to yourself a lot. Specifics.  If you have a tempo coming up. Say, "I am going to run X pace for X miles." Make it a fact. Then the day comes and you do what you told yourself you would do. Easy! The stress of "can I?" is gone. Just do it, for me and report back : )

Hairstyle is everything. I'm not kidding. I have long, thick hair. My hair brushes are disgusting. The longer or heavier it gets the more neck pain I get. I normally pony tail it on dry days and braid it if there is humidity. But that leads to whiplash! Seriously, every step that thick braid goes back and forth. ENTER the perfect hair for running:

pony tail -> braid->bun

No more whip lash, less energy spent controlling head bobble and more energy hitting the pavement. I had just run 20 miles here so no zooming please : )

rain never photographs well!

Keep your running schedule tight. I know the US is getting pummeled with crap, extreme weather. I don't care. With the exception of extremely unsafe weather, try to stay on schedule. But don't bust your ass on ice and say LaBella said. : )

 I hear some people say, "oh, I'll wait till this front passes, the rain clears, the snow melts…" You're doing yourself a disservice. You're getting soft mentally. Looking for the easy way out. When it comes time to race hard you will have that background of softness. 

For example, in the last 10 days I've run in negative degree weather to 65 degrees, humidity, ice, pouring rain. I could treadmill it. I could wait. I have those luxuries. But what the hell does that do for me? SOFT. Hardcore out the door, goodbye. I run through this because if I can do it, it will forever stick in my mind. Tomorrow I have a tempo and it's going to be dry and cold. Trust me, it will feel like I'm walking because of all the crap I ran through last week. Say I tread milled it or waited for better conditions last week. I can guarantee you I'd bitch that it was cold. Lower your bottom threshold!

Feed your machine. And do your core! Please!

That's all I have for now. Actually, let me list my last weeks schedule:

90 Miles.

Monday: 10 miles am and 4 pm 7:25 pace

Tuesday:10 on big hills 7:25 pace

Wednesday: 5x1 mile hill repeats. 6:30 pace. 12 total

Thursday: 12 am at 7:04 pace flat. 4 pm 8 pace

Friday: 10 miles of hills at 7:25 pace

Saturday: 8 miles at 7:09 pace

Sunday: 20 miles in Umstead and surrounding areas with 1,800 feet of elevation at…..6:57 pace! A total pr run. 

I hope you guys are doing well! Happy Running!

PS. My coach's name is Eric Laughlin. I've had some people ask. He can be contacted at elaughlin@westliberty.edu. He's a full time track/field coach and cross country. He is also a super fast marathoner. 

All I do is eat and talk about eating!

Yes, I am! Get some miles yo.

WELCOME TO THE 90'S!! 90 mile weeks that is! I've been prancing around at 85 miles for too long. So I put on my big girl pants and did 90 last week.

I know we all have opinions on high mileage. That's cool but to support that it works for me I have the following indisputable data:

On 90 miles :

* I did 5x1 mile at 5:58-6:03. All five of them. On the same day. Same workout. Recoveries were 800 at 7:30 pace. ME! If you're like so what or why you flippen out LaBella?? This is why!

    For years I ran the Mag Mile in downtown Raleigh. The state championship mile. For years I tried my best and for years I ran 6 flat. Once getting it to 5:40. I was running 30 mile week back then. I was thrilled with my performance back then ('08-'11). So to do 5 miles at the same pace blows my mind!

*I ran 15 miles sub 7 (6:56) for my long run. That's a whatever…but still cool on 90 I think.

The day before I ran those 15 miles I ran these hilly 10:

So I am beyond stoked to roll into Boston training with my wheels rolling fairly well. Here's my last weeks schedule:

Monday: am 10 miles @ 6:57 pace. pm 4 miles at 8 pace. (too fast but it felt slow…)

Tuesday: 12 miles of hills @ 7:25

Wednesday: 3 mile warm up 5X1 mile (800 recovery) and 2 mile cool down. 12.5 total

Thursday: 12 miles flat @ 7:20 pace. pm. 4 miles at 8 pace

Friday: 10 miles of hills at 7:25 pace

Saturday: 10 miles on the megahill treadmill above

Sunday: 15 miles. 2 easy, 5x5 minutes at 6:20 pace and an hour easy. I did this one too fast though..

So what else does a 102 pound marathoner do in her spare time after all of that?! EAT!

In running alone last week I burned 6000 calories. I actually get ripped off because I weight less. But that's still a lot of eating to maintain muscle and body weight. Nothing has added sugar. Mostly all organic and super healthy. I could do without the white bread but that's my one "screw it" item. So let's enter the food photo part of my post! 

turkey with pineapple mango salsa

just b/c I love Mo!

turkey and left overs for a snack

pasta and grilled chicken

homemade bean salad

baking my granola

NSA granola

Boars head Chipotle chicken sandwich with a gorgonzola salad

Aside from running a lot and eating well I also have been doing abs again. I do 450 core exercises every morning at 6:30am. It's pretty peaceful. I do them by the fireplace before I go for my run. I feel like I should be ripped but I think the miles are keeping them uh, HIDING! I don't know but I really don't care about look as much as I look feeling powerful. 

kinda embarrassing but just so you see how my fitness is...

it was pouring and I just ran 10 miles. I look like Mary Poppins tho..lol

I hope you guys are running well. Thanks for reading. Cheers to another good week of training! 

Laura