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

My Daily Run in Photos

Hey guys!

I'm trying to keep the blog alive during my Boston 2014 training! I have fun training and stay really motivated so I thought I'd pass some of my daily grind on to you.

I'm at about 85-90 miles a week now. I'm in week 2 of my formal marathon training. So I've added a speed workout and a more technical long run. I'll update that in another post. This is just pics : )

COLD

pure showing off 2%-5% for 10 miles

Um, sorry..that's all folks. I thought I had more…slacking! 

Later Taters!

It puts the spoon in the almond butter, NOT in Aunt Kathy's grease-o-role.

Merry Christmas and Happy New Year My Fast Friends!

I feel this post is a borderline PSA. Dearest ones, I keep seeing and hearing it. People complaining about eating poorly and gaining weight during the holidays. Okay, here's my response to that: WTF???! Seriously, I just don't get it. I'm trying to, really. And I'm probably preaching to the choir but I have to vent and share some healthy alternatives.

I know most of my followers and friends bust their asses to keep in shape. Not only for races and fitness, but for life in general. For happiness. For Peace. So you don't kill your kids and kick your dog. I'm so proud of you!! I get giddy when I hear of your accomplishments.

But then, I see (some of) you bellying up to the buffet pouring butter on butter with sides of slop. I want to rush over and intervene. Yes, it's holiday time. Joy, joy. But hello!! This is your body. Your body for life. The little vessel that will carry your happy little self through your 80+ years on earth. TAKE CARE OF IT! I don't even need to point out what this indulging does to your fitness. I'm sure the culprits know it well.

So, I want to help! Here are some of my personal favorites that will make your belly happy and keep your body on the roads!! Mangia Mangia!! And PS Formatting on this website is nearly impossible so some stuff may have flip flopped.

Gluten free, NSA, Organic Heaven

And for dinner:

And more easy good stuff:

45 seconds in the microwave, do it!

Steam that shit!

Dust off that juicer!

when you want FAT get some Almond butter yo.

Sugar free whole wheat banana nut bread

Try this stuff out. That chocolate has been a huge hit. No guilt. And because dark cacao is loaded with caffeine you can eat that shit before your tempo and stride happy and FAST!

Have a great long run tomorrow!! Happy Running!

Laura

 

How I plan to beat my 2:58 marathon PR

Happy Sunday everyone!

We are just about to enter the precious 18 week time frame before the Boston Marathon 2014! I have done the best I can bringing myself out of an injury and getting in the some good base. I've been lingering around 75-82 mile weeks for a few months now. No specific runs. Long on Sunday and trying my best to keep it hilly.

This training cycle I am going to push against the line. The line that marks the most we can eek out of ourselves physically yet not crash and burn. I have no interest in being conservative. Yet I don't want to crash and burn. So, I have been thinking about how I can tweak my last marathon training so I can get every last drop of athleticism out of myself. Mentally and physically.

I am bringing to the table a little more of an edge than I have in the past. This will be my 3rd marathon. In Eugene 2012 my goal was to finish. In Boston 2013 I wanted 2:59:59. This time, I feel I'm familiar with the training and running that far. I really want to throw the hammer across the room, and through a window.

As far as specifics:

*I want to continue to train on hills. Ideally getting my marathon pace on hills.
*Keep my obsession with a proper runner's diet in check.
*Add 1-2 doubles to increase mileage and clear the lactic acid of my morning run.
*Core 5-6 days a week
*a few really long runs.
* Peak out at 100 miles.

But honestly, I can crunch all I want. Lay out the miles methodically. But what I really want to bottle up is the passion I have for this sport. Whatever it is that gets me up at 5am 7 days a week with excitement. Whatever it is that keeps me happy mile after mile. I love that I go to sleep on Saturday night dreaming of long run routes for Sunday.

I am this way because of you. I see your training, attitude and strife. Your 20 milers at 4am. Your exhilaration when you succeed. Your pain when you are out.  In Australia, Africa or down the street. We will probably never meet but you still inspire me to be the best I can be. Please continue to rock on!!

Laura