Today was a big day for me. I had a 10 mile tempo run. This started with a 1 mile warmup, 8 miles at marathon pace, and a 1 mile cool down. The splits went as follows:
Mile 1 (warmup)- 8:29
Mile 2- 7:57
Mile 3- 8:01
Mile 4- 8:04
Mile 5- 8:05
Mile 6- 8:04
Mile 7- 7:59
Mile 8- 8:01
Mile 9- 7:48
Mile 10 (cool down)- 8:40
The average pace was 8:07. My goal marathon pace is 8:23 per mile, so I ran quicker than expected. I think I owe this speediness to the cool weather this morning. I felt like I could go on forever! I even ran my last tempo mile very quickly, which I was thrilled about! Each week my tempo run feels better and better, which is really giving me the confidence that I need!
Mile 1 (warmup)- 8:29
Mile 2- 7:57
Mile 3- 8:01
Mile 4- 8:04
Mile 5- 8:05
Mile 6- 8:04
Mile 7- 7:59
Mile 8- 8:01
Mile 9- 7:48
Mile 10 (cool down)- 8:40
The average pace was 8:07. My goal marathon pace is 8:23 per mile, so I ran quicker than expected. I think I owe this speediness to the cool weather this morning. I felt like I could go on forever! I even ran my last tempo mile very quickly, which I was thrilled about! Each week my tempo run feels better and better, which is really giving me the confidence that I need!
Post workout: COFFEE
I got a raspberry iced coffee with no cream or sugar from Dunkin Donuts and added my own cashew milk. Perfect!
I got a raspberry iced coffee with no cream or sugar from Dunkin Donuts and added my own cashew milk. Perfect!
Yesterday's eats:
Healthy Eggs Benedict! I used a whole wheat english muffin, 2 eggs over easy, 2 slices of deli ham, asparagus, a couple tablespoons of hollandaise sauce. I had a nice fruit cup on the side. There's nothing better than breakfast for dinner!
Snack: Plain cheerios with chopped up apple, raisins, and a teaspoon of almond butter mixed in...
Preparing for Race Day
As race day comes closer and closer, I am always thinking about how I am going to go in 100% prepared. I read articles, practice for race day by testing out clothing, energy gels, pre race food, post race recovery, and warmups and stretching. Using my own knowledge and information from marathon runners, I am going to go through the important ways to prepare for the big day!
1. Know what you are going to wear. Wear the outfits you may want to wear for your marathon during all types of runs, especially long runs. You don't want whatever you wear to chafe or cause discomfort in any way! Have many outfits prepared for the possibility of a twist in weather. This could include rain, hot temperatures, or even snow. New England weather is unpredictable, especially in the fall!
2. Know course information. Know where the race is starting and finishing, where spectators can watch along the course so you can let family/friends know where they can catch you and cheer you on. You when you should get to the start of the race and how long it will take to get there so you are not late!
3. You what you are going to eat before, during, and after the race. I personally can tolerate a whole wheat bagel with peanut butter the best. I like GU Energy Gels, and I like a banana or any cold fruit like watermelon or oranges immediately after the race. I drink water during all of these times also. There is nothing worse than experiencing gastrointestinal trouble during a run, so really make sure whatever you consume works. Try out different things during the training cycle, and once you find something, stick with it.
4. Do not go out too fast. Obviously with the excitement at the beginning of the race, it is common for runners to go out way too fast. I have done this many times, and I am slowly learning to slow it down. I am definitely going to take it very easy for at least the first 6 miles. You want to start slow and finish strong. There's nothing worse than starting to lose energy only half way through the race. It's a great feeling to cross the finish line feeling strong :)
5. Fuel at the right times! Even if you feel strong around the time you're supposed to fuel, don't skip your fuel! Eventually you will begin to fade, and it's really hard to catch up in the fueling! It's better to stay ahead than to fall behind!
6. Have post race plans. Make sure you know where you are going to meet your family/friends so you are not forced to hunt them down on tired and sore legs. Know of a meeting place so you can grab some post race grub and go sit down immediately to stretch and celebrate with family.
As race day comes closer and closer, I am always thinking about how I am going to go in 100% prepared. I read articles, practice for race day by testing out clothing, energy gels, pre race food, post race recovery, and warmups and stretching. Using my own knowledge and information from marathon runners, I am going to go through the important ways to prepare for the big day!
1. Know what you are going to wear. Wear the outfits you may want to wear for your marathon during all types of runs, especially long runs. You don't want whatever you wear to chafe or cause discomfort in any way! Have many outfits prepared for the possibility of a twist in weather. This could include rain, hot temperatures, or even snow. New England weather is unpredictable, especially in the fall!
2. Know course information. Know where the race is starting and finishing, where spectators can watch along the course so you can let family/friends know where they can catch you and cheer you on. You when you should get to the start of the race and how long it will take to get there so you are not late!
3. You what you are going to eat before, during, and after the race. I personally can tolerate a whole wheat bagel with peanut butter the best. I like GU Energy Gels, and I like a banana or any cold fruit like watermelon or oranges immediately after the race. I drink water during all of these times also. There is nothing worse than experiencing gastrointestinal trouble during a run, so really make sure whatever you consume works. Try out different things during the training cycle, and once you find something, stick with it.
4. Do not go out too fast. Obviously with the excitement at the beginning of the race, it is common for runners to go out way too fast. I have done this many times, and I am slowly learning to slow it down. I am definitely going to take it very easy for at least the first 6 miles. You want to start slow and finish strong. There's nothing worse than starting to lose energy only half way through the race. It's a great feeling to cross the finish line feeling strong :)
5. Fuel at the right times! Even if you feel strong around the time you're supposed to fuel, don't skip your fuel! Eventually you will begin to fade, and it's really hard to catch up in the fueling! It's better to stay ahead than to fall behind!
6. Have post race plans. Make sure you know where you are going to meet your family/friends so you are not forced to hunt them down on tired and sore legs. Know of a meeting place so you can grab some post race grub and go sit down immediately to stretch and celebrate with family.
I hope these tips help you, as long as myself when the big day rolls around in October!! By researching and practicing race strategy, you can learn a lot about yourself so everything is perfect on race day! Cheers :)
Questions to ponder:
Do you ever run on the track? How do you prevent yourself from getting bored? What is your favorite prerace meal? How do you recover after a run/race?
Happy Thursday friends and runners, have a wonderful day and enjoy this cooooool weather! :)
Questions to ponder:
Do you ever run on the track? How do you prevent yourself from getting bored? What is your favorite prerace meal? How do you recover after a run/race?
Happy Thursday friends and runners, have a wonderful day and enjoy this cooooool weather! :)