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BOSTON MARATHON TRAINING WEEK 4

January 1, 2017

I ended 2016 with a solid week of training, in spite of a stomach virus that kicked off my week.  I ran a total of 68 miles this week and introduced some 10K pace intervals into a mid week run that consisted of 16 x 200 m at 10K effort with 200 m easy recovery in between.  I felt a little rusty during the first few rounds and by the end of the work out was feeling more like myself.  My second work out of the week was a 12 mile run that had 5 miles at marathon effort sandwiched in the middle.  My Saturday long run also had a bit more effort than my standard easy run.  The goal was a negative split, meaning the second half of the run needed to be faster than the first half.  My overall average per mile pace for the 16 miles was 7:49 - first half was run at 7:58 per mile, the second half at 7:41 per mile.  Success!

Prior to heading out for my easy run this morning, I registered for the Detroit Free Press Marathon, which will be held on Sunday, October 15th.  This race was the site of my very first marathon in 2008, where I finished in 3:31.  Running a sub 3:00 marathon in my hometown race would be amazing, but I have a lot of work to do in the next 9.5 months to make this happen! This year the Free Press Marathon is celebrating it's 40th year, and so am I, so it seemed like a perfect fit.

My ultimate running goal at the present moment is to run a sub 3:00 marathon.  In pursuit of this goal I have set some smaller goals, the first of which is working on my flexibility. Confession time:  I never stretch after my run.  Never.  I used to stretch and do yoga religiously. Lately it seems as if I end my run and immediately jump to my next commitment, whether it's helping my daughters get ready for school, heading to the studio to teach classes, etc.  I can definitely feel the loss of flexibility and it's not going to do me any favors as I ramp up my intensity and mileage.  My other goal is to keep my easy/recovery runs truly easy.  I know I'm not alone in this struggle.  I need to check my ego at the door and remind myself of the benefits of an easy aerobic run.  I recently replaced my no longer functioning Garmin HRM - Run chest strap to pair with my Garmin 735xt.  This will help me keep the pace honest. Minneapolis Running has a great article about the benefits of easy runs here.

I started my year off with an easy seven mile run this morning and was lucky enough to see a beautiful sunrise.  Another goal I forgot to mention, not falling, has unfortunately already been taken off the table.  I had a YouTube worthy slip on a patch of black ice.  I can blame ice for this fall, but the reality is I routinely take spills all year round.  I'll be feeling the effects of this fall tomorrow!

I am really excited for 2017.  In addition to running the Boston Marathon and the Detroit Free Press Marathon, I have plans to run a few smaller races.  I'm also coaching some great athletes and I'm really thankful I get to take part in their journey.  Happy New Year!

 

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How cool is this planter my husband made me for Valentine’s Day?  Yes he made it!  Hopefully I can keep what’s inside alive. 😬. Not my strong suit.  I’m great with kids and dogs, plants not so much.
Thank you so much @freepmarathon for the fun surprise in the mail!  Maybe in 2019 I’ll have to run a little faster and try and nab 1st Masters! 
#freepmarathon #freepmarathonambassador #mastersrunner #halfmarathon #running #raisethebar #aimhigher
A long run in the sunshine was so needed today!  January to March is my least favorite time in Michigan due to lack of sunlight.  Most of my winter runs are in the dark and I really notice the difference in my mood when there’s not much sunshine in my life. 17 miles at 7:52 average pace. 🔷🔷🔷
Update on the Apple Watch, which I still absolutely love.  I have been wearing my Garmin and my Apple Watch for running and the Apple Watch seems to measure about .20 miles longer on most runs than my Garmin. 🤔. So I guess I’ll keep wearing both for now.  Having the ability to leave my phone at home has been awesome!
🔷🔷🔷
#happysaturday #longrun #marathontraining #marathon #running #sunshine #runmichigan #radrabbit #freepmarathon #mastersrunner
My knees aren’t liking the new update to the Brooks Adrenaline so I went out on a limb and tried something totally new - the @on_running Cloudflyer.  Has anyone tried these? 
#running #runningshoes #marathontraining #runner #mastersrunner #outofmycomfortzone
Repost of my favorite running pic from 2018 so I can talk about two things: run coaching and strength training!  I am currently adding spots to my coaching roster for 2019 because I really love what I am lucky enough to do - help runners achieve their goals and exceed what they ever thought was possible. I am a certified running coach and have learned a lot throughout my own running journey, progressing from a 3:31 marathoner in my 30’s to a 3:04 marathoner at the age of 40. 
Which leads me to my next topic - strength training.  18 months ago I committed to strength training three times per week and it has been the most injury free period of running I’ve ever had. I am also certified in this area and have decided to add an additional option to my coaching offerings for those of you who are local to me - in person run specific strength training sessions to help you build a strong, injury free body that will keep you running throughout 2019.  No long term commitment necessary. DM me for details or tag someone in the comments you think may be interested!

#running #runningmotivation #newyear #runningcoach #strengthcoach #marathon #halfmarathon #10k #5k #freepmarathon #radrabbit #ucan
I don’t know if I can ever completely give up my Garmin but I’m pretty in love with what Santa brought me! And I’m psyched to not run with my phone but still be able to make calls. 
#applewatch
It’s not Christmas until we decorate cookies!!
Good Morning!
#puremichigan #sunrise
Someone got costumes for her birthday! 🦸‍♀️ #forevermybaby
What a beautiful day for a marathon!  Didn’t run a sub 3:00, but this pic I’m posting is from my daughter @ellaaaplumm’s story.  How can I be disappointed when my teenage daughter calls me her hero?! 😭nobody cares how fast I run except me.  It was perfect weather, a perfect course, my mental state was perfect, and with 10 miles left my body was not.  I cramped from my foot to my rib cage and it just wouldn’t go away. 🤷🏻‍♀️. I will never say a 3:06 is not a great marathon time, and I will never take the ability to run marathons for granted.

I can’t thank @amyrunsdetroit enough for everything she has done for me in the last 24 hours, in a cast nonetheless!  The good luck video she and my daughter put together is something I will treasure forever!  Everyone who contributed, thank you from the bottom of my heart.  I’d tag you all but I’m afraid I’d forget someone in my current depleted state.  Cheers!!