Running Talk: Long Run, Marathon Plans, and Strength Work (natural butt lifter)

I woke up this morning with that tight and kind of sore feeling in my body from doing some strength work yesterday.  I've been trying to add some sort of strength circuit work into my week.  Sometimes it means breaking it up into shorter workouts over multiple days but I'm sticking to my goal and my body is happier for it--at least it's looking more defined.  It's not all about the definition though--it's about being stronger! Stronger = healthier body for running.  The ab, arm and leg definition is nice too!  Ha!  Especially the slight butt lift from the squats and lunges.

After the NYC Marathon this weekend, emceeing the Happy Girls Half and 5k, and starting to read about people's fall marathon training starting, I opened my eyes today with a bit of a marathon training itch. A very subtle itch but stronger than my desire yesterday and over the past weeks.  This is a good thing since I'm pretty sure I'll be in Boston in April to run the marathon.  Having the DESIRE to at least put in the mileage that it takes to run a marathon (and not hurt yourself) makes a huge difference.  Desire...Motivation..Drive...this is a HUGE piece of the puzzle when it comes to training for a marathon.  Glad to smell that desire just a bit more today.  I hope it grows!

Long Run Tuesday
Speaking of long runs and marathons, I'm heading out there today for a long run. Long run for me right now will be anything over 10-12 miles.  I'd like to shoot for 13.1.  Why not? Then I can say I ran a half marathon today.  I might die though.  Instead of making it all trail, I actually want to get out on a flatter stretch of road for a change.  I want some sort of time test (even just a 2-3 mile tempoish portion of my run) to let me know where I'm at with running fitness.  Gaging my time on the trails just doesn't work for accuracy.  I'm not sure what to expect with pace since I don't pay much attention to it anymore.  I know I won't be finding 7:30 pace easy right now but I certainly hope for some 7:40s to 7:50s when I try to pick up the pace and focus on form.  I predict my base easy pace on road right now would fall somewhere between 8:00 -8:30 pace at this point.  But really, I don't know.  We'll see today!

What I'm most excited about for running longer today:

• Time to think and get some ideas flowing
• Endorphins and Energy
• Inspiration
• Help with building endurance base
• That overall tired but satisfied feeling that can't quite come from anything else

Post Run Picture (added later of course):  

Yes yes yes to a Tuesday Half Marathon Run!  First 5 miles on river trail and rest on road for a change.  Mostly easy with some faster (for me right now) miles in middle and a pick up at very end.  Add on about 1:30  to make up for a few 30 second stops to stretch (and breathe between pick ups..ha!)  Woowee, a 7:2x mile doesn't feel like it did in spring!  Slowly but surely!  So thankful for running and endorphins!  8:04; 8:34; 8:33; 8:28; 8:46; 8:17; 7:26; 7:23; 7:53; 8:11; 8:22; 8:16; 7:54; 7:39 for last little bit.  

Marathon Plans

I'm still flipping through books trying to decide on a plan for marathon training.  Right now, Pete Pfitzinger's 18 week Advanced Marathoning plan is at the top of my list.  I've also heard from some of you about the Greg McMillan plan.  And a few of you have emailed about the Hanson plan--not sure what to think about this one.  I think no matter what plan I go with, I will tailor it to me and I will follow it loosely.  Byron Powell, author of Relentless Forward Progress, also has a loose plan (mostly about logging mileage) for ultra marathon training.  So, that is the other one on the table.  The final option is just to log 50ish miles a week and make my own plan up as I go as long as I'm remembering to have a long run and some tempo/faster paced/marathon paced stuff in the mix.  After 20 plus years of running and racing, I think I'd be just fine with an Amanda Plan!  I have plenty of time to mull over these options and even stay open to others  It's only November!  

Next Post:

Much to say in the next post about how being an emcee for a race changed my perspective about a few things.  It definitely gave me an entirely new window from which to see the FINISH LINE.  Wow.  I left inspired and energized by each and every finisher that crossed the line (all 4 plus hours of the half marathon).  There were some especially cool stories and moments from the day... a team running in honor of their friend/wife/mom that died this year, a familiar name and Runninghood friend/reader that came to say hello (she's all the way from MN!),  seeing moms in the community that I know from school, watching little kids run up to their moms to run them in... and lots more!  Excited to write about it.  

Okay, about that long(er) run!  I'm heading out.  I'm still new to Bend so here's to finding a good piece of road to explore.  

1.  I'm still open to hearing your input about marathon plans you'd recommend.  
2.  What's your "LONG RUN" distance right now?  
3.  Do you prefer training for races:
a). Year- round (always want to have something on your race calendar to keep you going)
b).Summer (for a fall race)
c). Fall/Winter (for a spring race)
d). None of the above.  I just like to run to run without an specific training.

Amanda

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Increasing Mileage, Training Plans, and Knowing Myself as a Runner.

Lots on my mind here as I've been spending some time with my running books as I prepare for Boston training.  The next couple of months will mostly be about building a base, increasing miles gradually and safely and reflecting on myself as a runner.  I have many years of running under my belt but I think I've overlooked a lot of the lessons I've learned and the knowledge I've gained about myself as a runner. With my training plan in the works, I think the most important thing for me to do is to adapt my plan based on how I'm performing, feeling and what I know about myself as a runner...what works best for Amanda.  I'm going to try really hard to be as reflective with my running as I am with other areas of my life...trying to trust myself more than any plan I can follow.  By now, so many of us know that a plan is just a framework and what works for one runner might not work so well for another.  Reading Run Faster, e-mails from friends, and the Jack Daniel's Running Formula this week have just been a reminder of this.  So here are some things I'm thinking about right now:


MIleage:  I've always claimed that I do well off of 60 miles and under when it comes to weekly mileage.  But the truth is, I don't really know how I do with higher mileage (when increased wisely) because I've never tried it out.  I think I'd like to attempt a higher peak mileage with this coming Boston training.  However, I am perfectly aware that it is important to gradually increase mileage and to NOT make too big of a jump from previous training.  I'd love to be able to peak at 80 miles for this training plan but this is a big jump for me and I am keeping this in mind. It will also involve a lot of time commitment that I may or may not be able to devote. I very well might have to reevaluate this goal as my base continues to build and as I see how my body responds to the increase in mileage.  70 might be a more realistic goal.  I won't know this until I see how it goes.  My gut tells me that I will be okay since a lot of my running will be slow miles and just going through the motions.  With a treadmill (that we are getting in a week or so), I will be able to manage my time more efficiently and incorporate 2 a days into my routine like I did in college.  Since I'm not a morning runner (hate running in the early mornings), I will most likely do some slow and easy runs on some of the mornings so that I can just get some miles in.  And then I will save more of my key workouts for later in the day.  This will all be learning for me and being VERY in-tune and responsive to the messages that my body sends me.  


Strength Training:  I want to incorporate at least one day a week of something like Jillian MIchaels where I can work on my core and do certain exercises to build strength in my legs and arms.  I'd also like to read more about the hill sprints that Hudson (From Run Faster) and so many others incorporate into plans in lieu of leg strength training.  Another thing I've been reflecting on is the idea of incorporating some of the weights/strength training that my coaches had me doing in high school and college. I won't be doing it all...just want to find something that works best for me.  We'll see what happens and what I have time for.  Running will be first priority.  Not so sure what I'll have time for. Staying injury free is the goal!  


Plan:  I am certain that no matter what plan I choose, I will find success and reach my goals.  However, I do want to take time in planning and finding a plan that I prefer.  As of now, my husband is helping me write my plan based off of a modified Jack Daniel's plan.  However, as I read more and more of this Run Faster book, I am liking what I see and it just makes sense to me.  We shall see.  I'm not too worried about it since I have plenty of time!  It is fun to think about though.  


Jillian, Treadmill Running, and Learning! 
I'm just focusing on learning, thinking of myself as a runner and looking back on the things that have worked for me in the past, and enjoying this time of just slow and easy base building...WISELY and Gradually!  Not so wise would be doing a full Jillian Michael's trouble zone workout when I haven't done any strength training for awhile.  I couldn't walk normally for a good four days!  OUCH!  She did a number on me.  


It has been an enjoyable and easy week of running.  Unfortunately, most of my running has been on a treadmill so I've been in "poke my eyes out" mode.  Base running on the treadmill without the distraction of speed work or fartleks of some kind make for the time to just drag on.  


This week in running since Sunday:
10//23/11  10.4 mile trail run.  7:48 average.  Felt Amazing!

10/24/11 Jillian Michaels and 4 mile double jogger run
10/25/11  6 miles @ 8:40 pace (trying to keep my base runs around this pace per my plan).
10/26        7 miles @ 8:40 pace.  1 mile @ 7:15 pace.  last .1 at 6:55 pace.  Finished strong and felt great.  Trying to trust the slower pace for my easy runs.
10/27    4 miles with double jogger.  Feeling sore from Jillian STILL.  Man oh Man, she did a number on me!   32 miles so far since Sunday.  Feeling good!
10/28  10 miles on TM at 8:34 pace.  Last mile at 7:45.
10/29  A slow base run up to 8 miles (probably 5) down in Corvallis, Oregon near Oregon State University.  I'm so excited to run down there...it always brings me back to the days when I met my husband.  


I'm off to get away with my family for a Rugby alumni game and reunion of sorts.  My husband was a rugby player so this is a fun weekend for all of us!  Fortunately, he has given up his need to play every year.  This saves trips to the emergency room and keeps this worrying wife chill!  I'm really not too fond of seeing him split his forehead and other body parts open.  Running is so much safer for him. 


Hope everyone is having a great weekend!  Can't wait to read race reports!  
Amanda