Bayshore Marathon Recap, What's Next, and More

I'm back!  Lots of things to recap.  I hope you are sitting down!

First, the Bayshore Marathon on Saturday, May 26th.  As I discussed in my previous post, I decided to put my goal aside and run the marathon with friends. As I mentioned in an Instagram post, I was very indifferent leading up to race weekend and I was worried I'd feel the same way when I finished the race. Thankfully I was wrong!  It was a fun weekend and a much different experience than racing a marathon.  I didn't miss the stress of obsessing over my diet, my clothes, and the weather.  It was such an odd feeling to be at the start line with no butterflies.  It was a very warm and humid morning and temperatures continued to climb as the day went on.  In all honesty, for me to run a sub 3:00 marathon, all of the stars are going to have to align, and I'm certain the warm weather would have been difficult for me to manage.  I feel as if sustaining my knee injury back in April and the difficult weather conditions on race morning was the universe telling me I'm not ready just yet.  So I have to be patient and keep the faith my day will come.  

Back to the race - it was so much fun for me to be able to really take in the sights and crowds of my favorite marathon.  When I'm racing, I have blinders on, and running easy gave me a whole new appreciation of the Bayshore Marathon.   Due to the heat, the two friends that I ran with didn't meet their goal, but they ran strong races and we all crossed the finish line together.  


Finishing the race was exciting for me because running 26.2 miles is a long way no matter what pace you're running, and more importantly, it marked the beginning of a new training cycle and another shot at a marathon PR.  I am working with a coach again and am very excited to have someone else holding the reins of my training.  The weather at Bayshore was a reminder of how disappointing and PR derailing warm temps on race day can be.  As a result, I have decided to push my goal marathon back two weeks and run Indy Monumental on Saturday, November 3rd.  Previously I planned on running the Detroit Free Press Marathon, of which I am an ambassador.  Being an ambassador is an honor and a once in a lifetime opportunity, so this also impacted my decision.  I want to enjoy every second of that weekend and not be in race mode, so it makes perfect sense to run the half marathon in Detroit and make Indy my goal marathon.  I feel really confident and at peace with my decision.  I have run Indy three times and have PR'd twice, so I know the course well and where my difficult spots have been during the race.  

Last week myself and my friend and Run Strong Project business partner were featured on an episode of the Rambling Runner podcast.  We had the opportunity to discuss our personal and running backgrounds, our future goals, and of course, Run Strong Project.  Click here to listen on Apple Podcasts!  


Speaking of Run Strong Project, we have some new offerings that I am really excited about.  The first is private partner coaching.  This is a great option for someone who is wary of the cost of hiring a coach or who wants to train for a specific event with a friend.  You save money, still have unlimited communication access to your coach, and if you and your friend are at differing levels of fitness, your schedule is specific to your ability.  

The second new offering is a one hour run and strength consult.  Amy and I spend an hour evaluating your running and strength training form, answering training questions, helping you choose a race goal, etc.  You also receive a set of run specific strength exercises designed to keep you injury free. 


As I mentioned earlier, I am an ambassador for the Detroit Free Press/Chemical Bank Marathon.  Next week, on Tuesday, June 12th, I am co-hosting a meetup at Gazelle Sports Birmingham.  New Balance will be there for shoe demos, we'll run a 5k, then head to Dick O'Dow's for post run refreshments.  And of course, we'll be talking all things Detroit Marathon!  Hope you can join us.  If you haven't yet signed up for one of the weekend's race events and plan on doing so, use the code Sararocks2018 for 10% off!



Happy Global Running Day!

Bayshore Marathon Training - 7 Weeks Out

Last week's training was definitely my favorite week of the training cycle so far - 77 miles, all easy, in warm and humid weather.  We were on vacation last week so it sounded like a great opportunity for a break from intensity and to enjoy the weather and new sights.  If you have never been to Hilton Head, I highly recommend it!  The weather was gorgeous and the seafood was amazing!

  • Monday - 12 miles easy at 8:13 average pace per mile
  • Tuesday - 10 miles at 7:59 average pace ending with 8 x 20 second strides
  • Wednesday - 13 miles easy at 8:13 average pace
  • Thursday - off for tennis and biking!
  • Friday - 22 miles easy at 7:53 average pace.  This run felt so good!
  • Saturday - 8 miles easy at 8:18 average pace
  • Sunday - 12 miles easy at 7:58 average pace back in 20 degree temps
  • Three 30 minute strength training sessions, and one 30 minute yoga session
Enjoying my day off from running!

Enjoying my day off from running!

While in Hilton Head I got to try out the Koala Clip I purchased a few months ago.  It's a waterproof zip pouch and clips onto the inside of your sports bra.  For years I have used a Ziploc bag to hold my phone but the appeal of the Koala Clip is you don't need pockets in your shorts large enough to hold your phone.  Because the pouch is clipped onto the inside of your sports bra, it does not move around at all, and you forget all about it.  If you run with your phone (and I hope you do!!), this is a great option for carrying it.  Click here to order one yourself!



I came home from vacation with a virus, so today I am taking a complete rest day, and likely tomorrow as well.  I had planned on running less mileage this week because of a half marathon on Saturday, and I wanted to go into that race with fresh legs.  So this virus is helping me do just that!  I'm pretty confident I'll still be able to safely run this weekend.  Fingers crossed!  Nuun Hydration has a new Immunity line and I am drinking plenty of it this week to help me get back to normal.  It comes in two flavors, Orange Citrus and Blueberry Tangerine.

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While I am resting this week I am going back and rereading some passages from the book pictured below - The Brave Athlete, by Simon Marshall and Lesley Patterson.  It was a quick and funny read but also contained some helpful strategies to help runners push through discomfort during a race.



Good luck to everyone running the Boston Marathon next week!  I am so excited for my tracking party and even more excited to go back in 2019!

Bayshore Marathon Training Recap - 12 Weeks Out

This past Saturday was the 12 week mark until the Bayshore Marathon!  It sounds so far off but the time will go quickly now that spring is approaching, and that is always a busy time for my kids with all of their activities.  Last week I ran 77 miles.  I had one speedy run mid-week and some faster miles built into my long run on the weekend.  

  • Monday - 12 miles total with 16 x 200 meters hard, 200 meters easy
  • Tuesday - 7 easy miles at 8:27 average pace
  • Wednesday - 3 miles easy, 8 miles at marathon effort (6:54 pace), 3 miles easy
  • Thursday - 10 miles easy at 8:24 average pace
  • Friday - 8 miles easy at 7:48 average pace, ended the run with 8 x 20 second strides around 5:50 pace
  • Saturday - 4 miles easy, 10 miles steady with the goal of 7:00 to 7:15 pace (actual 7:07), 4 miles easy.  Those 10 faster miles were no walk in the park but I will say the the back half felt much more comfortable than the first half.  I am always so slow to warm up!  Maybe I should run another ultra!  ;) 
  • Sunday - 8 miles easy at 8:28 average pace

Strength training x 3, each session between 30 and 40 minutes

My mileage is bumping up a bit higher this week and I am looking forward to my 22 mile long run on Saturday.  Just a short post today because I already have another post planned for tomorrow that I am very excited about.  I'l leave you with a photo of my lovely pair of Brooks Launch 5 Run Lucky Edition.  They make me happy every time I look at them!


Bayshore Marathon Training Weekly Recap - 15 and 14 Weeks Out

I'm already slacking on my weekly training recaps!  Having a sick child will do that to you.  So let's get back on track.  The week of February 5th I ran 72 miles. Below is a summary:

Monday - 12 miles, last 5 moderate effort (7:12 average pace for the moderate effort)

Tuesday - 11 miles easy, 8:24 average pace

Wednesday - off

Thursday - 4 miles easy, then from miles 4 to 11 I spent the first 2 minutes of each mile at 10K effort (around 6:30 pace).  Overall average pace for the run was 7:42

Friday - 10 miles easy with 8 x 20 second strides, 8:14 average pace

Saturday - 17 miles, last 3 miles at marathon effort (6:54 pace).  Overall average pace was 7:47.

Sunday - 10 miles easy, 8:27 average pace

Weekly strength training workouts - 3

Week of February 12th - 75 miles

Monday - 2.5 mile warm up, 4 x 5 minutes at 10K effort (around 6:30 pace), with 3 minute jog recoveries between.  3.5 mile cool down for a total of 10 miles

Tuesday - 6 miles easy, 6 miles moderate effort (7:14 average pace for the moderate effort)

Wednesday - 5 miles easy at 8:35 average pace

Thursday - 4 miles easy warm up, 2 x 15 minutes at half marathon effort (6:44 pace) with 1 minute jog recovery between sets, 3.5 mile easy cool down

Friday - 9 miles easy at 8:27 average pace with 8 x 20 second strides at the end

Saturday - a bit of a rough long run!  My stomach wasn't feeling it but I got it done - 18 miles with 30 second accelerations at the beginning of each mile from miles 6 - 17.  Overall average pace was 7:56.

Post long run struggle!

Post long run struggle!

Sunday - 9 easy miles at 8:27 average pace

Weekly strength training workouts - 3

Overall I'm happy with my training so far.  I'm very much looking forward to getting off the treadmill and back outside!  My first 20 miler is this weekend and it's also time to start thinking of a goal time for the half marathon I am running at the end of March.

Below is a picture of my current shoe rotation - the Brooks Launch 5, the Adidas Boston 6, and the Brooks Ghost 10.  All three shoes are great for easy runs.  I tend to run my harder efforts in either the Launch 5 or Boston 6, but last week used the Ghost 10 for a moderate pace run and was surprised how much I liked it!  Not pictured is the Adidas Adios, which I used for serious speed work and races.  Now that I have over 200 miles on my Launch 5's I feel qualified to do a review, so look for that soon.

From left to right:  Brooks Launch 5, Adidas Boston 6, Brooks Ghost 10

From left to right:  Brooks Launch 5, Adidas Boston 6, Brooks Ghost 10

For those of you who are local, Run Strong Project is hosting a FREE 45 minute Strength Training for Runners class this coming Sunday, February 25th, at 9:30 a.m.!  There are still a few spots remaining in the class, so please join us!


And finally, thank you to everyone who reached out to me regarding my previous post.  It means a lot that you took the time to read it.