Air Force Marathon training: weeks 1-5

We’re already five weeks, two tempos, two track workouts, and five long runs (including a cutback) in.

Things that are hard:

-opening your handheld water bottle for a water fountain refill mid-long run with sweaty fingers

-melty summer long runs

 

Things that are awesome:

-Eating ALL the things!

I want a burger with EVERYTHING

-the beauty that is running in Pittsburgh

-pwning the #RWRunStreak (plus bonus days), completed officially on July 4th, despite Florida heat and humidity (we purposely scheduled our first cutback week – after four weeks of build – for this vacation week for obvious reasons. But damn was that a tough buildup. File that tidbit under “things that are hard,” I guess.)

-racing for fun and speedwork, and scoring some age group bling!

-logging a whole bunch of miles with friends: in addition to the hubs, I’ve been maintaining my weekly runs with Danielle, and Kim and I have also been meeting up when our schedules mesh to log some miles together, helping each other dial into marathon goal pace and chatting up a storm while doing it.

The breakdown

Week 1: few easy runs + 1 track workout (3×1600, totally nailed it despite not having done a mile repeat workout in AGES, which was freaking me out) + 5 miles @ MGP with Kim  (not scheduled, but I could not resist) + 12 mile long run with last 3 @ marathon goal pace.

Week 2: easy runs + 14 mile long run (all easy) + dead legs Man Up 10K (mini-race report below), spectated by my dad!

Week 3: easy runs + track workout (6×800, made all my paces despite wanting to quit so badly around the 4th repeat) + 15 mile long run (about half of which were on delicious trails) w/ last 3 @ MGP

Long run fuel/water/river re-group

Week 4: easy runs + 7 mi tempo (1-5-1, and made it semi-progressive as my legs tried to re-learn how to tempo) + 16 mile long run with middle 4 @ MGP. Majorly struggled the last few miles of the run due to full sun, heat, and humidity, and took quite a few walk breaks, but got it done.

Week 5: all easy runs, including a 4:20 am 3.3 miler before hopping a plane to go on vacation, and then super-sweaty runs Tuesday through Saturday, not once breaking the streak. 10 miles on Sunday, including Sweet Spring 3K (see below)

Race Reports! (yes, TWO)

Man Up 10-K

We’ve run this race the last few years, and like last year, my dad got up SUPER early to drive in from Cleveland to spectate. After our warmup (1 mile easy, then drills and striders), we met him near the starting line for pre-race hugs and well wishes. We both felt pretty shitty, having a rough week and 14 miles on our legs from the day before. But having my dad there made me want to still try to punch it. At the very least, I wanted a solid tempo effort. My legs couldn’t deliver a PR, but despite wanting to quit around halfway in, I never did, and walked away with 2nd in my AG and a time not too far off my PR of 44:02, finishing in 44:27. The girl who got first crushed me by like 5+ minutes, but I’ll take it. I gassed it at the end and was in tears, barely pulling myself together before my dad walked over to give me a hug.

Worth it.

Best fan ever 🙂

 

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Sweet Sprint 3K

We ran this last year, too, and this year it came on the heels of our cutback week. We’d arrived home from our Florida vacation late Saturday night, getting to sleep a little after 1 a.m. (ugh) and getting right up at 7 a.m. for a quick breakfast and drive down to the finish/packet pickup area. We met up with our friends Mark and Shannon, and ran easy to the start. Then, after some drills and striders, and various delays, we entered the pain cave for the race. What hurts more than a 5K? Oh, buddy…

Stretching out my hips and waiting for the start
Stretching out my hips and waiting for the start
And.... go!!
And…. go!!
Moving so fast we're blurry! Mark in the foreground here.
Moving so fast we’re blurry! Mark in the foreground here.

blur start2

I started off at a sprint then reined it in…slightly. I found myself pacing with Keri, whom I’d met while running to the start with Shannon (girl Shannon – hee), and we were cooking along in the low 6’s, gradually easing back to around 6:30s. At the one mile mark, we went under the overpass and satellites went briefly haywire. I’d taken note of a sign that said “almost there!” on the way up, and noted it was about 2/3 mile from the finish, which was  a nice check point to have. I dropped Keri slowly and was reeling in a younger girl who I wasn’t sure whether she was in third or fourth perhaps. In the last half mile, as she faded, I passed her and tried to gas it hard to the finish, catching sight of Kim (who was meeting us for the rest of our 10 miles, having already done 8 of her planned 14), who snapped a couple shots of me (including this top one here – other one was taken by the organizers)

photo 1

me finish3I crossed the finish in 12:12 by my watch – 12:09 official. BIG improvement from last year’s 12:57. While it still hurt like the dickens, I thing I was more mentally prepared for it, not to mention was already in training and had a few speed sessions under my belt. We figured we nabbed some bling, but didn’t want to make Kim wait, nor postpone our last 10K of our long run as it was already getting pretty darn hot. We joined Kim for 6+ miles around the downtown area, crossing a couple bridges and seeing some of the “furries” from the annual convention.

Hubs’ shot from Fort Pitt

Turns out, my husband got 1st in his AG and I got 2nd woman overall! (it bears mention that this race only had like 75ish finishers). Mark grabbed our bling for us in our absence, having gotten 1st in his AG as well.

Now the real work begins: from here on out, we have two-week build cycles followed by cutbacks, so hopefully we can really push on the builds and then rest “aggressively” in between to reap the most benefits. I’m still treating the training plan like an overall guideline: any sign of trouble and it’s subject to change. But after the first couple weeks, first feeling strong and then feeling dead, we could feel that our bodies were already responding to the higher training load and adjusting to it. It can be demoralizing how rough the first couple weeks of marathon training are, but I always remind myself that those first weeks are roughly equivalent to peak half-marathon training. We will adjust, but it won’t be instantaneously.

 

 

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I'm a 30-year-old writer and runner. This is my running blog.

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