MARATHON 3 Training WK9 & WK10 - Good Form Running & Narragansett Bay Half Marathon
Sunday, August 17, 2014
Just now catching up on this blogging thing after an exhausting day of running a half marathon. All part of the training plan no less but August halfs are no bueno no matter how you slice it! This was an inaugural race in East Providence, RI which I guess is the same race course as the Rock n' Roll Half which is now cancelled for the state. The race organizers hearts were in the right place and plenty of runners came out to support, 1200 for the half alone....BUT...I am a race snob! Inaugural races means that the kinks have not been worked out. There was minimal volunteer support, warm water and the post race "party" was not much of a party. Nonetheless, I did the distance and theoretically the course was nice, it was scenic but too many uphills particularly at the end, the whole last 3 miles kinda sucked with the hills but hey, there are some people that like that sort of thing. I am not one of them. My finish time was okay, 1:54:01, not a PR but for a half in August starting at 0700 this morning, I will absolutely take it! Once the weather situation starts going my way, hopefully this suffering will pay off because that sun was NOT pleasant!
Also, over my last two weeks of training I took at really cool class at my local running store Rhode Runner, it was a free class - meaning sales ploy because you KNOW I bought something from the run store that day even though the class was free. It was really a good reinforcement class which showed good running technique. We were all emailed a chart with reminders about form, cadence being the main focus. The best part was at the end the instructor had us all individually run on a treadmill, record us and point out our weak areas. Turns out that I do not lean enough forward during my runs, I stand too straight. That was good information so now I pay attention to that while I am running. I would definitely take future run clinics as well because it just seems like good reinforcement for the sport, I do have to learn no to buy everything that I think I need at the running store during my visits...baby steps...
Last week my long run was 17 miles and I was happy that victory was mine! Not only did I run the entire way unlike my dismal 16 miler from the week prior, I ran it on the bike path just as I did for the 16 milers and broke the mental barrier that was keeping me back. Also, I completed it in an excellent time, 3 minutes faster than my run time for that distance earlier this year during my marathon cycle! I was very pleased with my performance and felt spectacular all day that day!
One last thing, I have been trying epsom salt baths and I think that although they have the stigma of being for the elderly, this stuff is amazing for runners! Really helps with relaxation of muscles and soreness. I smelled not so good, I did feel like the 65+ crowd and all but whatever works it where I am coming from!
Looking ahead my next two training weeks are going to be grueling to say the least. This week I am not too worried but the week following when I have a hard training week, I will be away in Florida. Yikes! I am going to attempt to front load my week to fit it in but it is going to be tough....
Monday - 4M treadmill, 7mph
Tuesday - 8M, 1:11:37
Wednesday - 8M treadmill, 6.8 mph
Thursday - 4M outsides, 35:49
Friday - gym day
Saturday - 17M, 2:31:13!!!!
Sunday - Off
Monday - off
Tuesday - 4M treadmill, 7mph
Wednesday - 4M treadmill, 7mph
Thursday - 9M, 1:19:25
Friday - gym day
Saturday - off
Sunday - half marathon! 1:54:01