Boston Marathon Training {week 3}

January 23, 2012 by · 10 Comments

I don’t have many good things to say about week 3.  It was a hard week for me – I was tired and my legs felt sluggish.  Even though I’m not a coach, I used my discretion while running and accommodated accordingly. 

My favorite {and hardest} workout of the week was on Friday – my tempo run on the track.  I posted about it {here} and I appreciated ALL of your comments about overcoming mental challenges.  If you are new to my blog or just now reading, and have your own tips & tricks for overcoming mental challenges – PLEASE share them with me and the group!

Mileage: 42.5

Monday {rest day} – one of the really cool things about my job is that I get to talk about and run a lot.  This can be a good thing – or a bad thing on my rest day.  I had a 6 mile lunch meeting, followed by a 4 mile work event.  10 miles (after my 12.5 miles the day before)

Tuesday {hills} – decided I was going to use Tuesday as my rest day (my body was tired!) 

Wednesday {4-6 miles} – I used Wednesday for my hill workout.  6 x 400m hills, with a 2 mile warm-up and 2 mile cool-down

Thursday {rest day} – I slept in, worked from bed for a bit, and did not do anything athletic (my body needed it)

Friday {tempo run} – I decided to do this workout solo – it was a really hard workout, both physically and mentally.  But I pushed through and finished stronger & faster than I expected I would!

1 x 3 miles – 6:31, 6:32, 6:26
1 x 2 miles – 6:30, 6:26
1 x 1 mile – 6:05

Saturday {6-8 miles} – Ice, snow and more ice lead to a very interesting (and slow) run.  I was trying to be as safe as possible.  5.5 miles

Sunday {12-14 miles} – I ran 13 miles and felt really good.  There was some miscommunication on my part regarding the start (rookie mistake) – but I found the group and was able to run with one of the girls on the team (I’m excited to have a new running friend).  13 miles – 1:43

3 weeks down, 12 to go!

Do you adjust your training schedule when your body feels tired, sluggish and rundown?

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Fast Friday

January 20, 2012 by · 25 Comments

Friday’s are my tempo run.  Tempo runs kinda scare me – they are fast, and push my body to an uncomfortable place (but that will make me stronger and faster, right?!)

I’m usually on the track with Coach George & Capital Area Runners at 6:00am every Friday.  Running with a group (and a coach) is motivating.  It doesn’t make the run less hard (physically); it just makes it less hard (mentally).

I didn’t sleep well last night. I couldn’t get up this morning.  I tossed and turned – should I wake up, exhausted, and try to push through the run?  Or should I sleep in, wake up rested, and run solo?

I decided to run solo.  My workout scared me: 1×3 miles, 1×2 miles, 1×1 mile with 1.5 mile warm-up/1.5 mile cool down. 

Tempo runs on the track, solo, are hard.  My mind played tricks on me. 

Maybe I’ll just run 1×3 mile, 2 x 1mile
My legs feel really tired
Maybe I should run 2 x 2 mile

In the end I decided to run the ENTIRE workout – no substitutions, no deletions.  I’m glad I did.  Mentally, I feel really good.  Physically, I feel really good.  I know Boston is NOT going to be easy.  I know my GOAL is NOT going to be easy. 

I rocked my workout for the day – maybe running solo isn’t so bad after all…

1 x 3 miles – 6:31, 6:32, 6:28
1 x 2 miles – 6:30, 6:28
1 x 1 mile – 6:05

How do you overcome mental challenges?

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Athlete Bio {Annie Feldman}

January 13, 2012 by · 10 Comments

Meet Annie – one of best friends and runner extraordinaire.  Annie is pretty much the reason I qualified for Boston on my 1st marathon attempt. Sure, I ran a lot & worked hard but if it weren’t for her coaching and pushing me, I couldn’t have done it!  Annie works full-time, is getting her MBA, races with Pacers Elite women’s team and owns her own artisan bakery & pastry company, Beaux Reve.  If you’re wondering – Yes(!!), Annie Feldman rocks my world!

Name:  Anne (Annie) Feldman

Age: 29

Location: Arlington, VA

Years Running: 18

Favorite race distance: Half Marathon

PRs: 5k – 18:27, Marathon – 3:08

How did you get into running? I had a ton of energy and zero coordination, so it was a natural fit for me in middle school. I never looked back.

How many marathons have you run? 6

Do you cross train or lift weights: Yes. I bike, swim, do yoga, and just started boxing. I’ll do the elliptical in reverse every once in a while for a full-body workout. I try to do some ab work every day.

How do you find/make time to train: Running has always been a part of my life, so it doesn’t really ever seem like I need to find time. Mornings are usually the best, but definitely the most difficult in the cold & dark winters here in DC.

Favorite place to run: A sunrise along the Mt. Vernon trail, at sunset along the National Mall, along the beach in Santa Monica, in the mountains of Alaska.

Favorite/most memorable race: My first marathon – 2008 Marine Corps. Running 26.2 miles was something I never thought I could do. It was such a painful race, but I had the support of so many family members and friends that it was truly a special moment when I crossed the finish line.

Favorite pre-race meal: My homemade breakfast egg sammie – whole wheat English muffin with a fried egg, turkey bacon, caramelized onions, and cheddar cheese. Favorite post-race food:Ice cream. A delicious “cool-you-down” treat. 

Favorite quote: “It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.” – Teddy Roosevelt

Best running advice: Make small goals. Stay focused. Persevere. And never say “I can’t.”

Running accomplishment I’m most proud of: The honor and privilege I’ve had of being a part of the Arlington/DC and Pacers community. The people I have met here are the reason I have any running accomplishments at all.

What races are you currently training for? A few as of yet unscheduled 5ks and 10ks in the spring.

Famous {and delicious} Beaux Reve Brownie

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Boston Marathon Training {week 1}

January 9, 2012 by · 20 Comments

I’m in my third week of training, but officially my 1st (week) according to Coach George and my training schedule.  I felt really good this week – and strong.  My Boston marathon goal is a bit aggressive, but I think it’s attainable with the right training, rest and coaching.  Honestly, I can’t wait for April 16, 2012!

Total Mileage: 39

Monday {rest day} – mini yoga session on the beach

Tuesday {Iwo Jima hill workout} – this workout is NO JOKE.  6 x 400m-ish hills, with a slight recovery (flat) and quick feet (down hill).  This is a 7-8 mile workout, including warm-up and cool-down.  I felt really strong.  I’d prefer to run with the morning group, but had to run with the evening group due to work travel (which was also a great group of runners and a couple Boston trainers).

Wednesday {4-6 miles, easy} – I ran 5 miles and felt really good.  The workout included lots of hills on Military Road {for those in the DC area, you know that these are great for Boston training}

Thursday {rest day} – Bikram Yoga? Oh, how I love thee!  Yoga is such great cross-training for runners and I can’t imagine my life without it.

Friday {tempo on the track} – 1×3 mile, 2 lap recovery, 1x1mile.  Tempo runs kinda scare me – mostly because I’m not sure what I’m capable of (I rarely do tempo runs): Do I run really fast and die at the end? Do I run really slow and pick it up at the end?  All things considered (my third tempo run in my life), I felt good.  3 miles in 20: 03 (6:41 pace) and 1 mile in 6:07. 

Saturday (6-8 miles} – I had a work event at Fleet Feet DC and decided to use this as a fun opportunity to run 7 miles.  I met a lot of really great people – who are really excited about running!

Sunday {10-12 miles} – Do you remember my amazing friend, Annie, who single-handedly coached me through my 1st marathon and {eventual} Boston debut?!  Well, we ran 11 miles together today.  The weather was awesome, we had a great run and it was really fun to catch-up with one of my best friends.  11 miles in 1:30:45 (8:15 pace)

 Week #1 – the 1st week of 2012 – thanks for a great week! {1 down, 14 to go!}

 

What are you training for in 2012?

 

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Green {or red} Smoothie

January 5, 2012 by · 15 Comments

My parents have owned a Vita Mix for 17 years {one (or I) could argue that the Vita Mix is the single greatest advancement in the history of blenders}.   Every morning my mom would make fresh fruit smoothies before I left for school.  It was kind-of-a-big-deal and all of my friends would ask for “Vita Mix” smoothies, too.  What I didn’t realize at the time was that my smoothie was “healthy” – made only with natural, organic fruit and veggies.  Now that I’m an adult, I’ve wanted a Vita Mix for years – but they are really expensive and I couldn’t justify spending that amount of money on a blender.

Over Thanksgiving break, BJ and I went to Florida to visit my family.   My dad is retired Military, so we have access to the PX (post-exchange) – the perfect place for discounts & tax-free shopping.  Coincidently, there was a Vita Mix demo at the PX on the same day that we decided to shop.  Score!  The Vita Mix is amazing – it can make smoothies, sorbet, soup, bread dough, dips, butter & more.  And, it’s all healthy!  That day, Vita Mix was a offering a deal that BJ and I could not pass up – so we bought one on the spot and decided that it would be a Christmas gift to each other. We hauled that bad-boy all the way back up to Virginia and haven’t stopped making smoothies since!

This Green Smoothie recipe is the perfect (and simple) way to start your day!
{and, no, you don’t need a Vita Mix to make this recipe}

  • Handful of Kale
  • Handful of Spinach
  • 1 kiwi, leave skin on
  • 1 apple, leave skin on & remove seeds/core
  • ½ cup of water
  • Handful of ice cubes

Blend on High until smooth

For a Red Smoothie, add:

  • ½ Banana
  • Handful of Blueberries
  • Handful Blackberries
  • 2-3 Strawberries

 Enjoy!

 

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What a Wonderful Year {2011}

December 31, 2011 by · 11 Comments

2011 was an awesome year, complete with a lot of races travel, love & fun!  And while I’m sad it’s over, I’m really looking forward to what {2012} has in store! 

  • Traveled to New Zealand with BJ.  We spent 19 days over both the South & North Islands – we hiked a glacier, ran up a mountain, went boating through the Doubtful Sound, biked through vineyards, dined on great food & wine, and relaxed.  It was such a cool trip – New Zealand is an amazing country and if you are thinking about going, I highly recommend the trip.
  • Ran my 1st marathon and qualified for Boston.  Had the most amazing support crew a girl could dream of: my mom, BJ, Annie, Allison, Jared, Julianne, Erika (and her dog, Tucker), Kathy, Matt & Julie
  • Celebrated one year of marriage to my favorite (and very supportive) husband in the world, BJ
  • Selected to run on Nuun’s Hood to Coast team (and ran HTC) – one of the coolest experiences of my life
  • Became a certified running coach, USATF
  • Ran a 10 Miler PR at the Army 10 Miler – my favorite race of the year – in 1:08:39 (6:51 pace)
  • Took at part-time job (in addition to my full time-job) as Director of Volunteers for the Dominion Trail Mix – a 3 part festival & race dedicated to the W&OD trail
  • Ran a 5k PR  -placed 3rd Overall Female – in 19:11 (6:10 pace)
  • Became a certified personal trainer
  • Landed my DREAM JOB with Brooks Running, as a Tech Rep in the Mid-Atlantic region
  • Spent a lot of quality time (and wine) with family and friends
  • Committed to Bikram Yoga
  • (Finally) Joined Capital Area Runners & Coach George….
  • And, started training for Boston Marathon (April 16, 2012 – I’m coming for you)

2011, thanks for a GREAT year.  Can’t wait to see what’s in store for 2012 (I’m guessing a lot of running, wine, travel & good times)

What made your 2011 wonderful?

Cheers!

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Playin’ it Safe

December 19, 2011 by · 10 Comments

Last week I hosted a Brooks Nightlife event at my local running store, Pacers.  I brought a ton of gear (vests, jackets, hats, wrist/ankle bands), had everyone pick out a few pieces and test it during the 5.5 mile run.  22 people showed up to run & we had a great time!  My first Brooks event was a success.

Brooks Nightlife event at Pacers

This event got me thinking about nighttime running, especially during the winter months.  3 years ago I ran in ‘90’s cotton with no form of reflectivity {with the exception of a little tiny strip on my running shoes.}  Now that I think about it, I was terribly unsafe as a 24 year old runner.  Now, I won’t leave the house without 360 degrees of reflectivity – including a very serious blinking light.

Since I’m not a treadmill runner, I spend a large majority of my winter running in the dark of night.  But, I’m not the only one – I always see runners, bikers & walkers on the trail, too.  My biggest piece of advice: play it safe during low-light hours.

Follow these simple steps to BE SEEN & Run Happy!

  • Be visible – wear bright colors and reflective gear during low-light hours
  • Run against traffic – help cars see you & you see cars
  • Obey all traffic rules – signal to cars where you are going
  • Open your eyes – wait, watch, and listen for cars at intersections
  • Keep your I.D. on you – and carry your cell phone with you
  • Stay on well lit paths – run with a buddy
What’s your GO-TO form of reflectivity for low-light/nighttime running?

{I don’t leave home without my Essential Run Vest & Power Flare}

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Suntree 5k {race report}

December 14, 2011 by · 18 Comments

I forgot how much I love racing in Florida – it’s (mostly) flat and the weather is perfect this time of year.

It’s been almost 6 years since I’ve properly raced in Florida – circa 2005, when I was in college and running track {ummm, I’m that old already?!} I much prefer the heat – I love racing in Florida and would move back in less than 3 minutes if BJ wasn’t such a sun-hater.  But I digress…

I recently ran a 5k in Florida, and while it wasn’t my PR, I felt really good considering I hadn’t really trained.  It was the perfect temperature – warm enough for me to wear a sports bra and shorts in December (!!!) – and my splits were more consistent than my September 5k (progress!).  I think with the proper coaching & training, I can run a sub 19 minute 5k (a big, lofty goal for 2012 – but don’t tell anyone I told you this).

My mom, sister & BJ ran this race, too and my dad was the best supporter/photographer on the course!  We had such a great day – I love being a part of a family full of runners!

Stats
Overall: 13/766
Sex Place: 2/441
Time: 19:47 (6:22 pace)

Family Stats
Katie: 24:31
BJ: 25:43
Mom: 26:03

Less than 0.5 to go!

Mom & Katie - post race

Me & BJ - post race

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Give Thanks {always}

November 24, 2011 by · 6 Comments

For as long as I can remember, Thanksgiving has been one of my favorite holidays.  It’s the one day, every year, that everyone is thankful – even for the little, tiny things in life.  As I’ve gotten older (and married), I don’ t always get to spend the day with my family – but this year, I am surround by my family and I couldn’t be more thankful.  Today I am thankful for:

  • My wonderful family – mom, dad, Lindsey & Katie  {They love me no matter what… I love them more than they will ever know}
  • My extremely supportive & loving husband, BJ {I can’t imagine my life with out him}
  • My dream job {I’ve never been so happy to go to work in my life}
  • My God {He loves me & forgives me. no questions asked}
  • My legs {I can run & skip & walk & jump.  But, mostly, running}
  • My family home  {Home. Florida. Sun. Beach. This place rocks}
  • My friends  {I don’t know how I got so lucky but I have the best friends a girl could ask for}
  • The sun & warm weather {The FL sun beats VA anyday.  For example, I just took a nap out by the pool}
  • Traditions {I love making our “signature Thanksgiving stuffing” with my sisters & playing baci ball out by the pool}
  • Thanksgiving Day {A delicious meal, served with good wine, family/friends & laughs}

What are you thankful for?

 

Happy Thanksgiving!
xoxo, Melody

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NYC Marathon {expo}

November 14, 2011 by · 6 Comments

{please forgive my lack of posting lately – being a Guru is really fun but also really busy!}

NYC Marathon expo was an incredible experience – it’s so international and there’s such a cool energy in the city!  I got to see a bunch of my Hood to Coast friends: Emily, Lauren, Tonia, Kim, Jocelyn, Susan; meet new friends: Melvin from Runners Drink Beer; and hang with the likes of Josh Cox and Desi Davila. In a word, NYC was: AWESOME!

Josh Cox!!!

New Guru's - Jess (Pitt) & Me (DC)

Kim & Susan

Desi Davila

I’m headed to Seattle for the week – but I’ll be back soon.  {promise}

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