Tag / marathon

by megrunnergirl

Friday Faves | I’m So FREAKIN’ Excited

Lots of pretty sweet stuff happened this week. Let’s get right to it:

  • We officially unveiled the July Boston Marathon cover of Runner’s World last night, which means I couldn’t be more excited to hear everyone’s feedback. We immersed ourselves in this issue for a full month. I’m so proud of what the staff produced. If you want a behind-the-scenes look at how the cover was created (yep, we voted on two cover concepts and put our ballots in a shoe box), check out our Editor-in-Chief David Willey’s note here. coverpadded
  • The only other Boston-related news I’ll share with you this week is this: Bombing victim Jeff Bauman and the man who saved him, Carlos Arredondo (better known as “The Man in the Cowboy Hat”), threw the first pitch at a Red Sox game. Couldn’t be happier to see these two grinning from ear to ear with joy. (Click on the photo to link to the video.)
  • I lied a little… had to share this, too. Fills my heart with joy.
  • Hannah and I booked our flights for Hood to Coast with Nuun! Which means it’s officially happening! I’m so FREAKIN’ excited.
  • Ummmm…I need this shirt. ** hint hint Mom and Dad, birthday’s coming up! hint hint **shop-homeboy-tee
  • This needs no explanation. Just watch. You’ll understand.
    which reminded me of this from college (watch from 1:25):
  • Here’s super fun “Flashback Friday” where @losingrace reviews her first five marathons, complete with highs, lows, and some insanely badass PR crushing.
  • “My big morning drama was … race morning poop! I didn’t have one. Where was it!? And more terrifying, where would it show up?! Hopefully not a mile 17. I would have given anything for a little race morning poop. But we were lining up and its chance was gone.” – @oiselle_mac from her hysterical race recap, which is one of my all-time favorites. (I’ve also had those EXACT thoughts before a race. Perfection.)
  • And I’ll end this post with this adorableness. Love it Jocelyn!

     

QUOTE OF THE POST: “Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’” – Peter Maher

by megrunnergirl

What a Whirlwind of a Year

photoA couple weeks ago was my alma mater’s graduation day, and a couple weeks before that was my one-year “run-iversary” (I consider mine May 4, the day of my last collegiate race, because I couldn’t tell you what day I started running!). And somewhere in there was my official one-year anniversary at Runner’s World. Seriously, say what? It’s been a whole year?!?

The last time I spoke with my Dad, he said, “Can you believe how much you’ve experienced in just one year?”

After falling right back in sync with my college teammates like nothing had changed, like the year had been shortened to maybe a month, I genuinely can’t believe how different a runner I am today. I’m thankful to report that I’m still just as in love with the sport as I was a year ago. I’d even venture to say that that passion has grown deeper. Career-wise, to say it’s been eye-opening is an understatement.

So here’s what happened this year and a bit of what I learned along the way:

  • I helped cover two major marathons that (unexpectedly) turned into major nationwide events: At the New York City Marathon press conference, I sat beside one of my professional and running idols Amby Burfoot as NYRR CEO Mary Wittenburg announced the cancellation of one of the world’s most famous marathons. After the Boston Marathon, my post was published on runnersworld.com, and the positive feedback I received played an essential role in the healing process. Interviewing witnesses of the tragedy further helped me process all that had happened. After both events, I watched the stellar RW staff pull together two of the most powerful issues I’ll likely ever be a part of in my career. They are the very definition of professionals. I can only aspire to be even a little bit like them in the future. And in both instances, I witnessed the running community unite to support each other and complete strangers. All around, very powerful experiences.      
  • I ran FOUR marathons! I still remember the spring of last year when I registered for my first marathon. I spent the rest of the day in sheer disbelief that I’d just paid $80 to run 26.2 miles…voluntarily. Turns out, it became one of my all-time favorite experiences so far in life. 104.8 miles later, I can say I learned: that following my veteran colleagues’ advice will more than pay off, to respect the distance (feeling like crap at mile 10 sucks) but then discover that mystical “marathon magic,” that the running community is far greater and more awe-inspiring that I ever imagined, and that runners can endure far more than the 26.2 miles in front of them.
  • I started this blog! Beyond helping me grow as a writer, this digital diary has introduced me to SO many incredible runners. Having a platform to share experiences with others and compare notes on all things running has been way too much fun. (I now understand why y’all do it! =) ) I get totally engrossed reading blogs, virtually taking part in your running world. I’ve learned so much, and I’ve grown as a runner and person. I really can’t thank y’all enough for the words of support and encouragement. I hope you know that you have inspired me, too!   
  • I took up running naked (meaning sans watch, not actually naked, hah) most days and adopted what my boss calls “secondhand training.” It’s been a pretty drastic, but freeing change that’s helped me enjoy running for what it is, plain and simple. Rather that worrying over my paces or what workout is coming up on the calendar, I’ve embraced the spontaneity and learned how to love racing again. Let me put it this way: I PR’d after a day (and night’s) worth of St. Patrick’s Day shenanigans, just four hours of sleep, and arriving to the race maybe five minutes before the gun. Compare that to my college self who would hyper-worry over every pre-race meal and warmup drill. Personally, I like modern-day, let’s-just-have-fun-and-see-what-the-day-brings Megan.

And for some not-nearly-as-life-changing, but still pretty sweet highlights:

  • I ran up the Empire State Building and got my butt whooped by Kelly Ripa along the way.
  • I ran my first long-distance, over-night road relay and learned what it’s like not to shower or sleep for 30 hours straight.
  • I met the U.S. women’s marathoning trifecta: I ate Dunkin’ doughnut-holes with Shalane Flanagan, told Colt that his mommy Kara Goucher is one of my running heroes, and ran into (and probably scared the s*** out of) Desi Davila at our hotel at the Walt Disney World Marathon.
  • My current track record for throwing up after a marathon is 50/50. So there’s that.
  • I won the media heat of the 5th Avenue Mile. (It’s not as impressive at it sounds, honestly).
  • I got Nick Symmonds’ sweat on my jacket when he hugged me at the Millrose Games. He’s an incredibly nice guy, and it was very cool getting to meet him in person. (And seriously, where can I sign up to be a contestant on The Bachelor if he ends up being on the show?)
  • I lost whatever upper-body strength that I once had (and likely–hopefully?–channeled that “strength” toward those absurdly long marathon training runs).
  • I ran over the Golden Gate Bridge at midnight and through a closed-down Times Square.
  • I learned how to snot-rocket in motion.
  • I freaked out my 10-year-old self when I met “Figure it Out” (from Nickelodeon, remember that 90s kids?) host Summer Sanders and was meters away N’SYNC member Joey Fatone.
  • I’ve held an Olympic gold medal. Literally made my heart race.
  • I can now run or race at all hours of the day or night, thanks to Disney’s 5:30 a.m. race starts and the midnight relay legs.
  • I’ve done a lunch run in a tutu and did a (totally legit) stair-climb race at RW HQ.
  • I began blogging for–and therefore became friends with–Lauren Fleshman. Love this girl and everything she represents. ‘Nuff said.
  • I’ve almost gotten over being star-struck around elites. This past year, I’ve met or been in the presence of: Bernard Lagat, Meb Keflezighi, Evan Jager, Kim Smith, Alysia Montaño, Hannah England, Anna Pierce, Matt Centrowitz, Leo Manzano, Stephanie Rothstein-Bruce, Jenny Simpson, Brenda Martinez, Mary Cain, Jordan Hasay, Molly Huddle, Amy Hastings, Derrick Adkins, Dean Karnazes, (…and I’m sure a few more) and the legends Frank Shorter, Bill Rodgers, Joan Benoit Samuelson, and Katherine Switzer. Crazy.

Since it was such a whirlwind of a first year in the “real world,” I wanted to take the time to collect all that happened in one place so future me can go back and remember it. Looking back on this year, all I can say is that I couldn’t be more thankful for the opportunities my work has given me and the people who I work with who have made me a better, happier runner. It’s opened my eyes to how truly unique the running community is, and I’m reminded every day of how lucky I am to be a part of it. Runners are a different, but brilliant breed. This year–maybe more than any in at least my life time–this fact was all the more apparent. And I got a front-row seat. What a whirlwind.

Here’s to another incredible year!

QUOTE OF THE POST: “Keep your head up, keep your heart strong.” – Shalane Flanagan

by megrunnergirl

Friday Faves | Uplifting Moments

Here are a few things (a bit from this week and a bit from last) that made me smile, laugh, and warmed my heart:

  • I don’t know if I could love this cover of Boston Magazine any more. It’s downright perfect. Read about its conception from the magazine’s editor-in-chief here, and read Hannah’s interview for RW about it here. BostonMagCover_0
  • Speaking of shoes, some speedy women wore these kicks at the Boston Marathon:
  • Perfect. Y’all deserve a Boston Marathon spectators-sized round of applause.
  • Across the pond at the London Marathon…amazing support.BIZrP6CCcAA9di9

And the non-Boston related favorites of the week:

  • My girl Hannah at @fithappygirl is running her FIRST marathon at Big Sur on Sunday! Suppressing excitement over this. =D Read her pre-race post here.
  • This unexplainable video that’s produced many much-needed laughs this week:
  • And finally the belated BIG news: I’m on the Hood to Coast Nuun Relay team! I can’t tell you how excited I am to a) meet the rest of my awesome teammates and b) go to Oregon! AHHHHHHH! Happy news!

QUOTE OF THE POST: “I learned, one, you shouldn’t ever quit. And I learned, two, you’ll never be able to explain it to anybody.” – Jim Ryun

P.S. Headed to the Big Sur International Marathon today! Stay tuned for a Race Report!

by megrunnergirl

Race Report | 2013 Boston Marathon

I’ve divided this post into two parts: the first will address yesterday’s tragic events at the finish line of the Boston Marathon; the second will share a few of the happier moments from the weekend because, frankly, I’m weary of reading about the sadness that now surrounds what was meant to be a euphoric, celebratory event. I’ve desperately needed a reason to smile, so, in an attempt at some shred of normalcy, I wrote up a quick race report that will hopefully make you smile, too. So, here we go…    

This was taken early Monday morning on the walk to the buses. I'm just about where the first bomb struck.

This was taken early Monday morning on the walk to the buses. I’m just about where the first bomb struck.

I sat this morning at the airport in Boston in a sort of grief-stricken stupor, trying to wrap my brain around all that’s happened in the past 24 hours. I awoke this morning to the TV replaying that infamous clip taken at the finish line. I begged my Dad to turn it off. I’d seen it on loop all afternoon yesterday while I was holed up in my hotel room just a few blocks away from the explosions, and I simply couldn’t take it anymore. A work friend put it perfectly, “I was gonna call my feeling this morning a ‘bad news hangover’ and realized the better word for it is ‘grief.'” Exactly. I put on my yellow Boston Marathon shirt–runners from around the country are wearing race shirts in support of the victims–and headed to the airport. Outside our hotel were a handful of military personnel clutching assault rifles. When I arrived at the airport, the police debriefed me. It all felt like a horrifically bad dream.

The airport was full of Boston Marathoners, all of whom were hobbling thanks to yesterday’s 26.2-mile effort, a journey that for some was cut short. But I’d venture to guess that they, like me, were trying to hide the aches pervading their legs because that post-race pain now seemed incredibly insignificant when others have lost their lives. Our hearts hurt more.

How fortunate are we that our races played out just so so that we were spared from the disaster? I’d finished maybe 40 minutes before the cannon-fire-like booms rang through the city, and my Dad had been sitting in the grandstands right across from the first bomb for over three hours. My editor Tish was on Boylston just before the second explosion, and my colleague and ’68 Boston Marathon winner Amby Burfoot was just three-quarters of a mile away before he was stopped and instructed to go home. Other friends were just meters away covering the race. (By the grace of God, all of us are safe and accounted for.)

What had been an impatient search for my father turned into a frantic one after the explosions. The crowds around me started piecing together what had happened just a couple of blocks away. I noticed a few people near me were crying. Panic started to set in. I hadn’t brought my phone with me, so I used strangers’ phones to try to contact him again. Thankfully (and miraculously), I spotted him across an intersection, saving both of us from what I’m sure would’ve been very unnerving and scary period of worrying about whether either of us were safe. When I started to process it all during the rush back to the hotel, realizing just how close we had come to the danger, I grabbed my Dad and buried my face in his chest, crying and terrified. How very fortunate we were.

I’ve spent the entire day surrounded by the tragedy. Between the man sitting beside me on the plane reading a newspaper with graphic photos of the scene on the cover to countless conversations with coworkers, my parents, and strangers at the airport, it’s all I can think about. After talking through it all day, here’s where I’m at with it all tonight:

Since this was my first Boston, my coworkers have spent the last few months showering me with stories about the unique magic that surrounds this race. I, like I’m sure every runner on that course, pictured the weekend and the race going off without a hitch, imagining turning onto Boylston, crowds screaming, then crossing the famous finish line triumphant. That this event, one that epitomizes jubilant celebrations of perseverance far deeper than finishing the race itself, is stained forever sickens me. This is not how it was supposed to happen. This is not how it played out in my head for months on end. This is not right.

I think this is why my brain is tricking me into thinking that somehow it’s not a big deal. That it wasn’t an earth-shattering, life-changing event. It’s put up a sort of barrier that’s guarding me from fully taking it all in. But then I see photos from the scene and read about those victims who didn’t make it, and it all hits me again. Realizing that so many of my close friends could’ve easily been one of the victims triggers yet another wave of emotions that I’ve been trying to suppress all day. I just can’t believe that this insane event hit so close to home. Much, much too close.

With that being said, I’m trying to focus on the positive as much as possible. That all of my friends are safe and sound fills me with an enormous amount of relief. My faith in the resiliency of the running community could not be any stronger, and I know we’ll pull through this. Though I worry about how this will affect the sport that touches every aspect of my life, I’m confident that we’ll endure and persevere. Heck, it’s what we do.

So here’s my Race Report of the 2013 Boston Marathon. Rather than a traditional recap, I wanted to share with you a handful of moments that filled my heart with joy:

  • Crying happy tears when I said bye to my Dad before loading the busses. I was so incredibly thankful to have him there to experience it all beside me. Knowing that I’d see him at the finish line made me that much more excited to start the race.IMG_0064
  • Making friends with strangers. I chatted with a Canadian woman on the bus who was running her second Boston and later, in the athlete’s village, a triathlete who was a Boston newbie like me. I also made friends with a woman in the corral who wanted to run the same pace as me, and we ran the first half of the race together. We pulled each other along, and even though I lost her around mile 14, she’s the reason I held my goal pace for as long as I did. If you’re reading this, chica, THANK YOU!
  • Spotting my coworkers Warren, Jeff, and Budd by chance near my corral just before the start. They had run the course backwards, and we hadn’t made any plans to meet each other. Finding them was completely by chance, and their last-minute words of encouragement gave me an extra dose of confidence. 529303_10151848507834838_1346390581_n
  • Witnessing the road packed full of a colorful stream of runners moving together with a common goal was powerful and moving. Mix in the spectators that lined nearly every inch of the course, and the feeling of celebration across states, nations, races, ages, backgrounds, you name it, was palpable. Talk about being a part of something much bigger than yourself.
  • The spontaneous YMCA dance mid-race. More than half the runners did the dance while running, and it was way too much fun.
  • Even though I am so not a baseball fan, I appreciated the couple of spectators with whiteboards displaying the score of the current Red Sox game. That’s dedication right there.
  • Seeing encouraging chalk-written words on the streets for Shalane and Kara. Knowing that they’d covered the same streets that I was on was incredibly cool, and they made me hopeful that the girls had had success further down the road.
  • The odd Dr Pepper craving that plagued me for the last 12 or so miles. (This was quenched later that night.)
  • Passing over each timing mat knowing that I was sending my Dad text messages about my progress. I loved knowing that I was sending him little messages telling him I was getting closer and closer to the finish.
  • The bagpiper near mile 20 that made me think of about whole family.
  • The couple times I heard “Thrift Shop,” which made me think about my brother who discovered that song (and played it for me multiple times) long before it was popular.
  • Making the final right onto Hereford, left onto Boylston. I’d been struggling during the second half of the race, but I was relieved to have a little juice left to actually run the final half mile.
  • Finding my Dad in the grandstands right before crossing the line, waving to him and blowing him a kiss. It’s a moment that I’ll remember and cherish forever. LOVE YOU DAD!
  • Finally, the outpouring of support and love from friends and family. It meant the world to me, and I thank you all so much!

Over the past 24 hours, I’ve read dozens of articles and blogs about the event. Here are a few that struck a chord with me:

So Close, Yet So Far, by Amby Burfoot

Bombing in Boston, by Lauren Fleshman

My Thoughts About Boston: Now What?, by Rebecca Pacheco

Eyewitness to Bravery, Horror, by Peter Sagal

The View From the Finish Line Photo Bridge, by Charlie Butler

Boston Marathon: Undone, by Dimity McDowell

An Old Soul Aches for a Simpler Time, by Kelsey Cannon

Love. Strength. Boston., by Pavement Runner

I also have to give a shout out to my amazing, dedicated coworkers who tirelessly reported their hearts out since all hell broke loose yesterday. Check out their work here.

QUOTE OF THE POST: Via @andrewchaklarge-2

by megrunnergirl

Conquering The Lonely (But Lovely) Long Run

photoWhen I was in high school, I did most of my training on my own with no one but my coach there to push me to hit my 400-meter repeat splits. Those solo workouts made me mentally tough and self-sufficient when I was out running, but there were (far too many) days when I’d make up an excuse to skip practice. I needed and depended on my parents to keep me focused so I could stay on track with my training. Back then, I loved running, but hated having to put in the work day in and day out.

College was a baffling but exciting shock to my system – I remember what a strange feeling it was to instantly have 20 committed, motivated girls to train with, and I grew to love having my best friends beside me on nearly every run. I cherished those silly long run conversations about God knows what, and, even though it took some serious time to adjust, I learned how to work with a pack during workouts. I hardly ever ran alone.

Starting my job at RW meant replacing my lovely ladies with the endlessly goofy guys on staff. Not only are they super knowledgeable about all things running, but they became my support system throughout my first marathon build-up last fall. Having them beside me on every single early-morning long run and blazing hot lunch run played an immeasurable role in the success of that first 26.2. I know I’m already a smarter runner because of them.

Long story short, I’ve come to rely on my built-in training partners.

But, for loads of random reasons, I have to train for Boston alone. Thankfully, I’ve still got the guys for some of my weekday runs, but for those long marathon training runs on the weekends? Just me, myself, and I. I’m not at that point in life where I need the time alone. I’m also a marathon newbie, so I’m still getting used to being out on the roads for forever. (Sidenote: I have the upmost respect for those runners who train for marathons completely alone.)

For most of the past three months, I’ve spent one weekend morning mulling around the house, trying to build up the motivation to get out the door for my long run. Let’s face it, it’s tempting to stay in where it’s warm and there’s a steamy mug of coffee close at hand. It sure beats trudging through slush for two-plus hours, right? This past Saturday was no different. I’d planned on doing my long run on Sunday, but as always, my Twitter feed was bursting with relieved tweets about successfully completed runs. It’s amazing how much a few 140-character posts from strangers can be just the kick in the butt I need. Plus, the beautiful blue skies and fresh snow were calling!

I knocked out 16 miles. Heck. Yes.

Now, I’m learning to love my lonely long runs. I’m starting to find a rhythm when I’m out there, and a 15+ miler (sort of) feels like an eight-miler. It’s becoming less of a mental battle to get out and get ‘er done. I’ve also realized that you really can’t cut corners when training for a marathon (or any distance for that matter!) NO EXCUSES! Here’s what’s helped me lace up and conquer those long runs:

  • Plan ahead: If it’s actually written down in your calendar, you’re more likely to do it. That way you’ll make time for your run and you won’t be inclined to skip it for other things. 
  • Get it done early: Long runs are traditionally meant for Sundays, but there’s something to be said for crossing it off your to-do list on Saturday if possible. Lift that weight off your back early so it’s not looming over your head all weekend.
  • Get online: You might not have a running buddy waiting for you outside, but creating a virtual support system can become a HUGE motivator. If you tweet that you’re going out for a 12 miler, you don’t want to let your followers down, right? Then go ahead and #runbrag a little afterward to celebrate. Your post-run tweet just might inspire someone else to head out for their run, too!
  • Get your gear on: Lay out your outfit the night before, and don’t hesitate to put it on in the morning. You’ll feel silly sitting in your house in your running clothes, so hit the roads where those kicks really belong!
  • Pick a killer playlist: I don’t depend on music for my long runs, but there’s something to be said for those times when one of your favorite tunes comes on and nudges you to pick up the pace a bit. To be safe, I only use one earbud with the volume just loud enough to hear it. That way, I can’t always hear it if there is a lot of traffic, and it becomes a treat to listen to on the quieter parts of my run.
  • Focus on the half-way point: The first half of a long run is the hardest part for me mentally because I feel like I’m heading away from home. Even if I still have a ways to go, I get excited when I finish half of my run because it really feels like every step I take is a step toward home. Breaking up my run into parts makes it more manageable and less daunting.
  • Be creative with your route: I try not to run the same roads twice, so my route maps zig-zag all over the place. Constantly changing up the scenery can help beat the boredom.
  • Remember that it’s worth it in the end: It feels pretty darn sweet finishing a long run. I’ve found that it feels even sweeter when you’ve done it alone. Savor it.
  • And that steamy mug of coffee? It’ll taste even better after your run!

Figure out what works for you and go with it. What inspires you? What holds you accountable? What breaks up the monotony? I took to Twitter to see how y’all tackle those long runs. Here’s what you had to say:

QUOTE OF THE POST: “Life is short… running makes it seem longer.” – Baron Hansen

by megrunnergirl

The Game Plan: Getting Serious About Boston

photoHere we are just TEN weeks away from the Boston Marathon, and I can’t believe it’s already so soon! A couple of goals (via my Believe I Am training journal) that I hope to attain this year (and maybe by Boston) are: reintroducing some structure to my training and breaking into the 3:1X’s in the marathon. If the stars can align come April 15–in other words, no blazing hot temps and a healthy me at the starting line–I’d like to give myself a shot at a PR. Regardless of the outcome on that day, I hope to use this build-up as my first attempt at checking those two goals off my list and start turning things like core and yoga into habits.

Which brings me to the training plan below, created by my coworker Budd Coates, a 4-time Olympic Marathon Trials qualifier and Senior Director of Health and Fitness at Rodale. I plan to use this as a framework for my training, modifying a tweaking things as I go, especially because this is my first venture into structured running since graduation. (In other words, I might flip-flop days or adjust paces here or there.) Without further ado, here’s the game plan!

(Approximate Paces //  Long Distance: 7:30-8:10, Easy: 8:00+, Moderate: 7:30-8:00, Tempo: 7:00-7:15, Hard Interval: 6:30-7:00)

Week of February 3 – February 9

Sunday: 12 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 2 x 2 min hard, 2 min easy, 4 min hard, 2 min easy, 6 min hard, 3 min easy // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min

Saturday: 0-20 min easy

Week of February 10 – February 16

Sunday: 14 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 2 x 4 min hard, 2 min easy; 1 x 6 min hard, 3 min easy; 2 x 4 min hard, 2 min easy  // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 15 min tempo, 5 min easy, 5 min tempo // 10-15 min cooldown

Week of February 17 – February 23

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 3-4 x 3 min hard, 2 min easy, 1.5 min hard, 1 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 8-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week of February 24 – March 2

Sunday: 16-18 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 4 min hard, 2 min easy, 6 min hard; 1-2 x 3 min easy, 8 min hard // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 30-35 min tempo // 10-15 min cooldown

Week of March 3 – March 9

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 3-5 x 4 min hard, 3 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 5-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week of March 10 – March 16

Sunday: 20-22 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 4 min hard, 2 min easy, 6 min hard; 1-2 x 3 min easy, 8 min hard // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 30-35 min tempo // 10-15 min cooldown

Week of March 17 – March 23

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 3-5 x 4 min hard, 3 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 5-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week of March 24 – March 30

Sunday: 18 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 2 x 6 min hard, 3 min easy, 8 min hard // 10 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 20 min tempo // 10 min cooldown

Week of March 31 – April 6

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 2 x 2 min hard, 2 min easy, 3 min hard, 3 min easy, 2 min hard, 2 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 5-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week(s) of April 7 – April 15 

Sunday: 40-50 min easy

Monday: rest day

Tuesday: 20-30 min easy

Wednesday: light W/O – 10 min warmup // 3-5 x 1.5 hard, 1.5 easy // 10 min cooldown

Thursday: 0-15 min easy 

Friday: rest day

Saturday: 15-20 min easy

Sunday: 0-20 min easy

Monday: BOSTON!

 

QUOTE OF THE POST: “I’ve learned that finishing a marathon isn’t just an athletic achievement. It’s a state of mind; a state of mind that says anything is possible.” – John Hanc

by megrunnergirl

Sisters in Sport | On the Starting Line!

Nearly nine months ago, the running rut that had been dangerously brewing during the final few months of my collegiate career had reached its boiling point. Over ten years of competitive running had taken its toll on me mentally and physically, so I was eager for the fresh start and squeaky clean slate that graduation would bring. I knew I hadn’t fallen out of love with the sport, and I couldn’t wait for the chance to shake off the negative mojo and redefine who I am as a runner.

Come summer, I dove head-first into the uncharted territory of running just for me. I hit the refresh button by shedding structure and embracing spontaneity with my training and tried my hand at a new racing distance…the marathon. Though the build-up was far from perfect, the race itself was absolute perfection. Talk about a tidal wave’s worth of positive energy!

I’ve been riding that wave since that day last October. In (lucky!) 2013, I want to take full advantage of this empowering feeling and run with it!

photo 1-1Enter… the Sisters In Sport bloggers and the Believe I Am training journal, both created by Lauren Fleshman and Ro McGettigan.

One inspiring and compelling discovery I’ve made post-college is the online running community. I can’t tell you how many times I’ve been drawn in by a runner’s post or motivated to hit the road myself because of Sunday morning’s inevitable stream of long run-related tweets. I started this blog as a means to join in on the conversation, and you can imagine my surprise (and excitement!) when I was asked to be part of a group of female bloggers dubbed the Sisters in Sport. (Check out the link above to find out what these lovely ladies are all about!) Using Lo and Ro’s Believe I Am training journal as a guide, I want to home in on what truly makes me a happy, healthy runner, and my hope is that some part of my journey will resonate with you, too!

photo 2-1Because this is my inaugural #SistersInSport/@BelieveIAm post, I want to share with you my goals for this year:

  • Keep up this streak of positivity: Whether it be a good or bad run or race, find something that went well and focus on that! (Exhibit A: The super-slow, but incredibly enlightening Walt Disney World Marathon.) 
  • Reintroduce some structure to my training: I want to find a way to love doing workouts again because I flat-out need to get faster. The key? Sticking to a schedule that’ll help me get there. Since college, I’ve rejected any sort of pre-determined plan, so I know I’ll need to up my commitment level and make sure I get in some proper training. (Creating a training plan for April’s Boston Marathon is actually my January goal of the month!)
  • Get fitter from head to toe: That means lots of core (I seriously need to improve my pitiful plank PR), lifting sessions and yoga. I plan to keep track of how often I hit the gym/studio each month to I make sure I actually do it.
  • Break into the 3:1X’s in the marathon: I don’t care if this happens at Boston or Marine Corps this year, but I would be SO stoked to be able to run an entire marathon around 7:30 pace. I know and believe I can do it!
  • Eat healthier in general: This translates into actually cooking more often. I won’t lie, my workplace’s super duper organic environment is starting to rub off on me!    

Between actually writing down these goals down in my journal and having y’all keep me accountable via this blog (the game plan is to write a post per month that’ll recap the previous month and discuss my goals for the upcoming month), I have a feeling I’ll be able to tackle most (if not all) of these goals. I know it won’t be easy, but that’s what keeps things interesting, right? =) Now, let’s get this year-long race underway!

QUOTE OF THE POST: “When you put yourself on the line in a race and expose yourself to the unknown, you learn things about yourself that are very exciting.” – Doris Brown Heritage

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If you’re interested, here are the other super-sweet Sister in Sport bloggers! Check ’em out:

Sarah
Laura
Larissa
Jessica
Jen
Laura
Jocelyn
Jennifer
Nicole
Morgan
Mollie
Jennifer
Sarah
Meggie
Bethany
Lisa
Dorothy
Kaitlin
Jane
Shannyn

Read my other Sisters in Sport posts here. 

by megrunnergirl

(My First) Friday Faves | This Might’ve Been A Rest Week, But…

…it was still full of running awesomeness.

  • It still makes me giddy thinking about how amazing last weekend at the Walt Disney World Marathon Weekend was, and I loved reliving every magical moment as I read everyone’s race reports: Cait’s clever-as-ever account captured the RW staff’s experience to a T, Robert’s Mickey Mouse wizard hat-wearing Goofy Challenge recap, Hannah’s post about her epically HUGE PR, Meghan’s enchanting entrance into the double-digits (she’s run TEN marathons!), and the @TwinsRun blog about their first (and hopefully not last) RW Challenge race.    
  • Speaking of Meghan, veteran and especially newbie marathoners alike NEED to read her post about all that she’s learned from each of her 10 marathons. Who knew we had a very similar start in the world of marathoning!?!
  • Bart Yasso, the Mayor of Running, shared my Goofy Challenge race report on his twitter and Facebook page, spurring tons of inspiring conversations with fellow Goofy finishers!
  • Runner’s World new Facebook photo album celebrating race bling.
  • Lauren Fleshman’s ballsy but powerful letter to Lance Armstrong so eloquently voiced the feelings of elite athletes angry with the cheating cyclist. An excerpt: “I do not wish for you to go to hell, or live a miserable life…I simply want you, along with all the other cheaters, to find a new profession so that mine continues to mean something.”   
  • Applying for media credentials with Hannah for the Millrose Games at the Armory in NYC on February 16. The field is absolutely stacked, and we’re excited to see some speedy elites (*ahem* Nick Symmonds) compete up close!
  • Heading over to Lehigh to watch my old track team compete. Boy do I miss my girls, but I’m so glad that I live close enough that I can come watch them race often! We’re hoping to meet up for some Sunday long runs soon, and I might dig out my spikes and test out the shiny new track in a couple weeks!

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    Look how pretty the brown and gold mondo surface is!

QUOTE OF THE POST: Finishing isn’t given; it is earned.

Read my other Friday Faves posts here. 

by megrunnergirl

Greatest Hits of 2012: This Year’s Highs (and Lows)

Between graduating from college in May, landing my dream job at Runner’s World soon after, and starting my life in the “real world” over 2,000 miles away from home, I’d say 2012 was a pretty darn pivotal year for me personally. Running-wise, I crossed the finish line of my last collegiate race and my first marathon. I got to meet one of my idols, make friends with some of the best bloggers around, and enter the blogging world myself. I ran about 1,500 miles give or take a few. Looking back, this year had SO many highs (and its fair share of lows), all of which helped me grow and develop as a runner. Here’s a look back at my year of running along with what I learned along the way that I hope to apply this year.

After a disappointing senior cross country season, I was determined to turn things around and snag an indoor 3-K PR. Despite having the slowest seed time in the fastest heat at the Patriot League Championships in February, I managed a three-second PR, running 10:22.08. Don’t know why, but I always seemed to find my groove when I raced indoors. Getting over a crappy season to run a solid indoor season was a definite high-point of my senior year.

> You can always bounce back from a slump, so trust that you will break out of it. Stay positive and don’t get discouraged. Just keep swimming, just keep swimming, just keep swimming, swimming, swimming!

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Just before the start of my final collegiate race – that’s me second from the left.

As pumped as I was coming off of my indoor season, my body and my brain decided three months too soon to call it quits for my outdoor steeplechase season. I tried so hard to fight past the slump–no one wants to have a crappy final season…go out with a bang right?–but come each race-day I just couldn’t pull it together. I was still hitting my splits and feeling great in workouts, but my time (frustratingly) hovered around 11:52 all season… nearly 35 seconds slower than my PR from the year before. Ooof. My coach still sent me to the league championships, and I was so thankful for the opportunity to don my Lehigh uniform one last time (left). Even though my last collegiate race was one of my worst, I couldn’t help but feel incredibly blessed for the ability to run every single season of my collegiate career. Four years, 12 seasons, countless races. Still can’t believe it’s over…

> Cherish every race that you get the chance to run, even the bad ones. Relish the moment, accepting each barrier you have to hurdle along the way. You’ll come out stronger at the finish line regardless of your time or place.  

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A box of costumes arrived at the office one morning, so naturally we had to do our lunch run in them. 

Now, on to bigger, better things! The summer brought my first runs in my life that I got to do just for me. In other words, in my 10+ years of competitive running, I’d never done a run that wasn’t a training run or workout prescribed to me by my coach. Ahh it felt insanely incredible. Rather than following a training plan, I did what my boss calls “secondhand training” – whatever my coworkers wanted to run each day, be it a tempo run or easy four miles in a tutu (right), I tagged along. Most days I even went without a watch. I was content with whatever distance we ran and didn’t get bogged down by our pace. Along the way, I began to regain my passion for running, and it was invigorating.

> Lacking structure and embracing spontaneity when training can be one of the most refreshing things you can do. Shed the watch and daily expectations and just run.

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This moment still gives me chills and will stick with me forever!

Then came my first marathon in October. (You can read my full, nitty gritty recap here!) For the first time in a long freakin’ time, I had a race that came together perfectly – I felt strong and smooth, the uncontrollables worked in my favor, and I hit my best-case-senario goal. BEST. FEELING. EVER! Not to mention I qualified and got into the 2013 Boston Marathon a couple days after! Pure euphoria.

> Practicing a positive mindset and cementing a reasonable game plan for months in advance can make executing it come race day a cinch. Shedding the negative energy during training makes it that much easier to knock it out mid-race. 

Despite my coworkers warning me about about post-marathon exhaustion, I was struck by how much the race sucked the life out of me. I felt like I was back to square one again, out of shape and slow as ever for over a month. So not fun. It wasn’t until the day of the would-be New York City Marathon in November that I had a run where I felt like I was myself again. After such a high post-marathon, the recovery period was a yucky low. Now I know what to expect, and I fully intend to let my body fully heal before I try to run again. Mental note for next time!

> Rest is a good thing. Yes, you might lose some fitness, and yes, it sucks missing out on lunch runs with friends. But you’ll make your next build-up that much smoother and keep injuries at bay. Patience young grasshopper. It’ll pay off later.

I desperately needed to get out of the slump, so I decided to commit to the #RWRunStreak, which means running at least one mile a day between Thanksgiving and New Year’s Day. I cherish my off days, so taking this on was a big deal for me. But hey, I needed to get back in shape for the Walt Disney World Marathon in January. Not only did I have some of the best runs I’ve had in a while, but it got me back on track, and it was one of the best decisions I made all year. I made it a full 26 days straight, and I couldn’t believe I stuck to it.

> Making a commitment real by telling friends about it on social media or writing it down in your training log can be just the kick in the butt you need to get out the door for a run and stay committed toward reaching a goal. It’s amazing what encouragement you can get from friends.   

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What a year! =) Looking ahead to 2013, I have three marathons on the calendar so far for the spring and, since I’m already a bit top-heavy, I’m only going to run one in the fall. I’m not one to make New Year’s resolutions, but my goal is to get faster and stronger so I can race for time rather than race to finish. I also hope to keep up this blog and start widening my circle of running friends on the web. The online running community is so incredible, and I want to be a part of it! So 2013, bring it on! I’m ready for ya!

What were your running highlights this year?

P.S. This just came up in my Twitter feed. TOTALLY going to try it! Happy New Year’s everyone!

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QUOTE OF THE POST: “When we understand the privilege of what it means to be an athlete, we are in touch with, and rejoice in, our physical, mental, and emotional strengths and our endless possibilities.” – Gloria Averbuch

by megrunnergirl

Committing to the #RWRunStreak – Here Goes Nothing!

As a part of “Operation: Get My Butt In Gear”/start training for the Walt Disney World Marathon in January (I might not be “racing” it per se, but I need to at least get through the darn thing), I’ve decided to commit to the #RWRunStreak. This means I have to run at least one mile every single day until January 1. I think my longest “streak” capped off at around 10 days, so running for 35 days straight sounds downright crazy. I’ve considered trying a streak before, but I cherish my off days for the mental and physical downtime too much (and I like getting to stay clean all day!). I like my off days so much so that I got into the habit of taking a few too many of them post Steamtown. The race sucked the life out of me more than I anticipated–I felt like I was out of shape for an entire month–and although I needed the rest, I got into a slump. If I’m ever in a bad running mood, it’s when I’m out of shape. Not fun. After running once (once! gah!) while I was at home for Thanksgiving, I realized I needed a serious kick in the butt.

Enter… the #RWRunStreak. I hope that by making my commitment public via this blog and Twitter, I’m going to stick to it! (I even wrote it in pen in my training log–I just started my fourth consecutive book!–and I can’t back out on that!) I’m also going to start strengthening my core so that come Boston, I’ll be primed for a PR. I’ll be updating this post throughout the streak every week or so with my progress, so check back often!

Update on December 2 (Day 7): Before I say anything else…it’s absolutely amazing what a little kick in the butt can do! I was able to string together seven incredible runs – between a stunning eight-mile trail trek up a (small) mountain and an epic solo 15-miler today, I feel like I can really say I’m out of my slump. =) Let me put it this way, my 15-miler felt easier than my six-mile run I did over Thanksgiving break. Seriously. I ran a couple loops on my old Lehigh XC “stomping grounds,” which was refreshing in and of itself, AND I hit a few 7:30s-7:40s mid-run. Mental note for next time I’m in a rut – get back on my favorite roads, blast some music, and go. Shaking things up is a good thing every once in a while!

photoUpdate on December 10 (Day 15): Whoa – I can’t believe it’s been FIFTEEN days so far! I think that’s my all-time longest run streak! (Talk about Monday Motivation!) The highlight of this week of streaking was running in NYC all weekend. I ran in the NYRR Jingle Bell Jog with a few Lehigh cross country alums. And yes, we ran with bells on our shoes – it was definitely a neat way to get in the Christmas spirit! I also completed my first real run in Central Park on Sunday, logging about 13 miles total. I ran one big, six-mile loop and a couple laps around the reservoir. I ran alone and without music, and I loved it. I spent half the time chasing down other runners, which turned my run into a mini fartlek, and I enjoyed pretending I was a New Yorker for the morning as I wove through the park with hundreds of other runners. Yeah, I seriously need to do that again sometime.

Update on December 16 (Day 21): Yesterday I ran 20 miles (20 miles on Day 20! – heck yes!) on my own, just me, my music, and the roads. After doing all but one long run with coworkers in my training build-up for Steamtown, it’s been an eye-opening experience knocking out those runs solo in my abbreviated build-up for Disney next month. I tweeted post-run about how I realized that the hardest part about getting out for those runs (especially alone) really is the hardest part. Once I got into my rhythm a few miles in, I was golden, especially when “Sail” came on! =) For newbie marathoners, I would definitely recommend finding a buddy to get you through those long runs. But I have to admit that once I finished that run yesterday, I’ve never felt stronger or more confident in myself and my running. There is something truly empowering about voluntarily going out for a nearly three-hour run. Try it–it’s worth it.

Today I rewarded myself with an easy, one-mile recovery run, some core, and this post-run yoga session from my girl OmGal:

Keepin’ the #RWRunStreak alive! Over halfway to the finish line!

** Final update on December 26: So…due to a holiday travel debacle that left me suitcase-less (and running gear-less) in Chicago for a full day, my #RWRunStreak came to an unexpected conclusion on December 22. =( I made it a full 26 days–which is ages longer than my longest streak on record–so to be honest, I’m thrilled! The streak got me back on track for Disney (which is just a couple weeks away now!) and I strung together a few surprisingly solid long runs that left me confident in my fitness level. Even though I’m a bit bummed I didn’t make it all the way to January 1, all in all it served its purpose. I took four days off (learn why “none” miles every once in a while can be a good thing here) and had my first run at home today. It wasn’t pretty–the higher elevation kicks my butt–BUT I got to break in my shiny new pink Garmin Forerunner 10, which is freakin’ awesome! It  works exactly how I hoped it would – it’s super easy to navigate, and it tells me only what I want to know (i.e. pace, time, and distance) sans bells and whistles. I have a feeling we’re going to log many, many happy miles together!

Anywho, kudos to those streakers still streakin’! It’s certainly not easy yanking on those kicks when it’s dark, drizzly, and cold outside. But fighting past those moments of weakness to come out on the other side mentally and physically stronger is worth the extra loads of laundry (I almost broke my washer mid-streak!) and lost sleep. Committing to the streak was one of the best decisions I’ve made all year, and I think it’s a training tool I’ll pull out of my back pocket the next time I need a shot of motivation. I’ll close this post with a motivational poster that I thought complimented the streak that read, “Summer body earned in winter.” True that.

QUOTE OF THE POST: “There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” – Unknown