The course was spread out over two days, a Friday afternoon-evening session and Saturday morning-afternoon sessions. There were 129 other coaches there with me, all of whom were equally as excited. We covered everything from team dynamics to hill workouts as well as lab sessions on the track and a short but tough cross country course on the Villanova campus. Coaches Vigil and Scott Christensen were amazing. Their combined knowledge was mind boggling and there was certainly no shortage of stories after so many championships, Olympics and runners.
During dinner the first evening I spent time with my phone plugged into one of the classroom’s few outlets. It also provided me a little bit of bonus time with Coach Vigil. I was honored by his feedback and surprised to hear him say how much he loved the marathon. While I’m not sure I share the same sentiment as a runner, I definitely agreed with him as a coach. To really be successful at the marathon, you must change your life. It’s amazing what can be accomplished when you give everything you’ve got to training.
I can’t wait to employ some of the training and coaching techniques I learned. As many of my runners prepare for fall marathons we’ll definitely have some cross country inspired fun. If you coach, just want to become a better runner or learn from the best, I highly recommend taking this class. I am definitely a better coach because of it.
Have you ever run cross country? What do you like most about it?
Not every run is a challenge but the same things always feel good afterwards. A cold glass of water, even in the winter, taking my sweaty socks off and hitting the floor for a few post run yoga poses. There are a ton of poses out there but not all of them stretch out those hard working running muscles in my legs and hips. Here are some of my favorites:
Child’s Pose: This pose gives my whole body a break and lets me hit the ground with a little bit of grace. It gives my hard working core a chance to relax while releasing my lower back and stretching my feet.
Downward Facing Dog: After a minute in child’s pose, it’s into down dog. Even if I just jogged a nice recovery run, lengthening my hamstrings and chronically tight calves always feels great. It’s also a good pose with lots of room for the lunges to open and close. It helps me bring my heart and respiratory rates down with big deep breaths.
Pigeon: This big hip opener is another chance to give my just worked legs a break. Stretching out my glutes and hip flexors is important for making sure I stay loose for my next workout, whether it’s later that day or 24 hours away.
Low Lunge: Another awesome hip stretch, low lunge might be tops on my list. I love reaching back to open my hip while taking big belly breaths.
Legs on the Wall: I’m not sure if this really counts as one of my ‘yoga poses’. My legs are propped up on a wall and I’m totally relaxed. I’ll use time in this pose to reflect on the workout I just had.
I use a different variety of poses for my morning and pre-run routines. While my pre-run sessions gets me loose and the blood pumping, these post run yoga poses help me relax and regroup after a workout.
Do you have favorite post run yoga poses? Which ones and why?
Well, my first post injury race is in the can and it was definitely a learning experience. Saturday’s Elizabeth River Run 10k far from one of my next runs but could have been worse.
Going into race morning I was concerned about how my glute would hold up. It’s taken me a while to get warmed up lately and I didn’t want to run for 30 minutes before I ‘raced’. I spent several workouts last week trying to determine the best way to get going as fast as possible and planned on a 2 mile warm up with two longer pick-ups and some hard strides.
That didn’t happen. Race morning got hot. Fast. Because it was so warm and I actually felt pretty good, I cut the warm-up down to 1.5 miles. I lined up and fought through some light traffic at the start. Around Mile 2 I noticed the temperature had gone up about 15 degrees and there wasn’t much a breeze as we circled through the city. There was at least a decent amount of shade in sections. I walked leisurely through the water stops and took a breather at the 5k mark to rest my glute. It had been a long time since I ran reasonably hard for three plus miles and didn’t want to irritate it.
After that rest stop, my glute was doing well and the heat became more of an issue in the race’s second half. When I was running I wasn’t too far off my warm weather 10k pace and it felt good. Unfortunately the weather really got to me. My heart rate was sky high and not enough water stops didn’t help me bring it down. The stagnant air and humidity were no help either. Coming into the last mile I wanted to pick things up a bit.
I increased my pace but had some discomfort in my right leg. Not in the mood to re-injure myself, I slowed things back down. I crossed the finish line in 48:12 feeling pretty good. My biggest issue now is getting used to being uncomfortable again. My glute seems to be 98% healed and my fear of straining it again is unreasonable. I didn’t strain it running in the first place. I’ve spent so much time playing it safe that I’m a bit of rut. It’s time to get comfortable being uncomfortable again.
Have you run the Elizabeth River Run 10k? How do you come back from injury?
I raced one of my favorite events of the year last weekend, the EquiKids 5k. Not only do I love volunteering at the farm, racing through the trails each year is always fun. The cross country 5k is preceded by a 1 Mile Run with the Hounds that Jordy was more than happy to participate in before hamming it up for the camera.
It’s the only cross country course I’m guaranteed to run every time it comes around and I usually don’t perform well. Maybe it’s because I don’t train on trails very much if at all or because I get too distracted by all of the adorable kids, dogs and horses. Any way you slice it, I was looking to turn my history of EquiKids 5k performances around this year. I didn’t.
In spite of finishing as third overall female, it wasn’t a good race or even the race I wanted to run. Due to some serious rain my schedule got a little screwy in the days before the race. My final workout was hours later than it should have been. I definitely could have been fresher at the start line but I also could have been less injured.
My glute injury is feeling much better. It has had some unexpected side effects, however. The different, more powerful, movement in my right leg has been leading to extra work for my right Achilles. That has caused some definite stress on the tendon as it strengthens. I ran a one mile warm up before toeing the starting line but failed to warm up as completely as I usually do because I was feeling fatigued. Little did I know I’d pay for it. About halfway through the race that right side felt like it was about to snap. No, thanks. I paused to rub it for five seconds then continued on. It was a scary moment but felt fine the last 3k.
It was disappointing to realize I’m not where I thought I was in terms of bouncing back. I understand the lumpy, muddy, ankle working course probably made things a little bit worse in that ankle. That doesn’t make it feel any better. The EquiKids 5k curse continues and I’m looking toward next year already.
How often do you race on trails? Love it or hate it?
March was a great running month and April kicked off in a similar fashion. I tackled state number 24, Kentucky, with Run the Bluegrass on 1 April. I hadn’t been doing much training for it after One City on 11 March but headed to the Start with plans to just have fun.
After a shorter than usual warm-up, I was ready to tackle the very hilly course. My legs were fresh but I could tell I wasn’t in peak performance shape. My goal was to run around a 1:48, taking things easy and enjoying the scenery. Things started with an almost immediate climb and I knew I was in for a tough workout. The hills kept on coming, up-down-up-down, without any flat stretches in sight. I stuck with the 1:45 pacers until walking leisurely through a water stop around Mile 5.
After falling back from the 1:45 pacers, I decided to take things easy. I actually looked around at the beautiful scenery and enjoyed the beat down I was getting. It’s clear I don’t live somewhere that can adequately prepare you for big, hilly courses. By Mile 8 my hamstrings and glutes were grumpy which was great since Mile 9 is the course’s toughest. I took a walk breaks at all second half water stops and slowed down to check to out a few overlooks.
I powered up and down more hills in the last 5k. Aside from a little moaning and groaning from my glutes and hamstrings my body felt great as I collected my big medal. It was by far my inconsistent half marathon ever but I had a great time and felt good crossing the finish in 1:47.11, 12 in my age group. I was really happy with my performance on out of race shape legs on a very challenging course.
The rest of April is full of training. I have one more race, the ODU Big Blue 5k, on the 15th but otherwise I’ll just be grinding away. With lots of time before my next goal race, Smuttynose Half, I’m looking forward to a few weeks of 30-35 miles with loads of play time.
Is Run the Bluegrass on your list? What’s on tap for April?
March 2017 was a solid running month for me. I raced three weekends in a row, hitting new PRs at the marathon and 8k distances while getting very close at the 5k distance. It was my best month of running race-wise in a while and I’m really happy with it.
The month started with a tune-up 5k. I had no real expectations but knew I’d perform pretty well on tapered legs. When I lined up to start the Big Wish 5k I looked at the distance on my watch but not the time. I wish I would have. Knowing my start time would have shown me that coming into the finish I was only seconds behind my best. I had plenty left and could certainly have added another one to my March PRs if I had been more aware. Lucky for me, I have plenty of 5k opportunities coming up over the next few months.
My marathon PR the following Sunday felt good. It wasn’t the race I wanted to run after Mile 22 but I hit my goal and qualified for Boston. I learned a lot during this race that I’ll be taking with me into my next training cycle.
My March PRs rolled on at the Shamrock 8k. While I hadn’t run an 8k in years and a PR was almost inevitable, I’m still proud of my Shamrock effort. I smashed my previous best by 90 seconds five measly days after running a marathon. Imagine if my legs were fresh.
After almost three March PRs, it’s exciting thinking about what I can get done this fall. I’ll be racing for PRs at the half marathon, 10k, 5k and 5 mile distances. It’s likely I’ll count that five miler as an 8k since they’re so close. I don’t have a fall marathon planned but am looking forward to Boston 2018.
Even though my morning routine varies a tiny bit with the seasons, the elements of it are always the same. Breakfast, yoga and some deep breathing help each day get off to a positive start before I have a chance to get off track.
I can’t remember the last time I was woken up by an alarm and am usually up 10-15 minutes before it would go off. That doesn’t mean, however, I get out of my nice warm bed. I’ll stay cozy while planning the day and deciding how to complete the day’s check list. A quick check of my phone lets me know my early morning hasn’t cancelled and I must go on. After resigning myself to the fact that I can’t stay in bed all day, it’s off to the bathroom. Usual business and a cold splash of water to the face make sure I’m actually awake.
Since the majority of my work and workout wardrobe is black, I rarely turn on the bedrooms lights to dress. Ambient light from the half drawn blinds is enough to make sure I match. Then it’s downstairs to feed both the dog and myself. Dog food in bowl, my Cheerios in a bowl and by the time I’ve grabbed a spoon Jordy is ready to go outside. I eat while he does his dog thing out there then return my dirty dish to the kitchen. Now it’s time to get moving.
I take a deep breath, reach into mountain pose and start my 5-10 minutes of yoga. It’s at least five but ideally closer to 10. If there’s a big north or west wind, I know I have to leave a bit earlier to bike to work. During my practice I’ll repeat positive mantras and visualize what I’m going to accomplish that day. At this point my mind is focused and my body is ready to work. I officially check my email/Facebook/Twitter/Instagram for the first time, hop on my bike and start the day. The only time this varies is when I have a chance to take my yoga to the beach and bike first.
Why do I stick so steadfastly to this morning routine? It’s made a big difference. Clearing my mind and moving my body before I let any distraction in has made me more prepared for sitting at my desk, hitting the gym for a client or tackling a workout. My focus is better, my attitude is positive and I’m ready for whatever comes my way. Even heading out for those 20+ mile runs in sub-zero temperatures wasn’t so bad.
Do you have a morning routine? What does it include?
Saturday I ran my first 8k in three years. Five days post marathon the Shamrock 8k might not have been the best idea I ever had but I hit a new PR and had some fun. For the second week in a row the ugly weather forecast held off. Predicted rain didn’t hit until after the race and I was lucky enough to stay dry the entire day.
Weather aside, the Shamrock 8k is a simple, flat and fast course that presents a great opportunity push yourself. This year it was home to the USATF Master’s 8k Championship. I started in Corral 1 surrounded by masters athletes and speedy high school runners. The first half mile was a little traffic filled and I definitely got swept up in the pace.
My legs felt OK heading into the race but after about 2k they let me know it was too soon. My pace decreased in spite of the tailwind and I was OK with that. I was well on my way to crushing my old 8k best even if slowed down a bit. I crossed the finish line in 35:48, beating my old PR by over 90 seconds. Five days post marathon I was more than happy with it. I collected my medal, a new kooize, a banana and a few snacks before heading into the always wonderful Shamrock Party Tent.
Now it’s time for a little R&R. I say a little because I have Run the Bluegrass coming up in a few short days. The race will check Kentucky off my 50 states list and be loads of fun but beyond that I have no expectations. There are roughly 1,000 feet of elevation gain over the 13.1 mile course and it will be my first run over 6 miles since the marathon.
Did you run the Shamrock 8k? Do you like the 8k distance?
Marathon recovery is moving along nicely and I’m all ready to race the Shamrock 8k tomorrow. I wasn’t too sure how I’d be feeling about tomorrow’s race after hitting my marathon goal last Sunday. The good news is a week of rest, yoga, body weight exercises and light running has me ready to go. I’d like hit a new 8k PR since it’s been quite a while since I’ve raced at that distance but the weather doesn’t look too good. Rain with some reasonable wind might hamper my efforts a bit.
No matter what happens at Shamrock, I’ve had my best training cycle yet this year, learned a lot and am in a great place to hit my goals for the rest of 2017. I’m ready for a little post race down time then kicking things back up later in the spring.
Since I had a quiet workout week, I hit the kitchen to try something completely new. Plantain chips! I’m not too familiar with plantains but received some from a friend and figured it couldn’t hurt to play. My first thought was plantain chips since they’re simple and probably hard to muck up. This experimental recipe is a mash up of others for both banana chips and plantain chips but it turned out well. I hope you enjoy it, too!
Pre-heat oven to 350.
Line baking sheet with parchment paper.
Toss plantain slices with coconut oil, lemon juice and cinnamon until coated.
Place evenly spaced plantain slices on lined baking sheet.
Bake at 350 for 15 minutes then flip over for 5-7 additional minutes until edges are browned.
Do you like plantain chips? Have a favorite plantain recipe? Share it with me!
It’s Marathon Week! I’m ready to run and have had some solid workouts through my two week taper, including a great Big Wish 5k. Currently the One City weather is looking less than ideal with temperatures in the high 30s, 20 mph winds and an 80% chance of 1-3 inches of snow. Ugh. I’m really hoping that changes as the forecast so often does around Hampton Roads and I’ll stay dry. If not, oh well, there’s nothing I can do anyway.
My training is behind me. It went extremely well and I feel 100% ready for race day after two weeks of taper. I wrapped Taper Week 2 with a easy eight mile long run Friday then stepped the intensity up with the Big Wish 5k Saturday morning. It was a brisk and breezy but sunny morning. My plan was to to keep my legs firing without taking too much off the table for this weekend’s marathon. During my two mile warm-up I felt really good. We went off right on time as I focused on not getting swept up with the fast starters.
I expected to run comfortably around half marathon pace (7:15/mile) but settled in faster. The first mile ran by in 6:58. Slow down, I told myself. My legs and lungs both felt great as I made the u-turn at halfway. Mile 2 registered as a 6:56. Since I was feeling so good and picked it up a hair for Mile 3 in 6:45. I crossed the finish line in 21:19 as first female.
I was bummed I hadn’t looked at the time on my watch after my warm up. If I had, I would have known coming through those last few hundred meters I was only 5 seconds away from a new 5k PR. A faster 5k is definitely in my near future and I look forward to seeing what I can do.
The rest of Marathon Week includes yesterday’s 12 x 400M, another short workout Wednesday and a 20 minute shake out Saturday.