Monday, July 25, 2016

Weekly Roundup 7.11-7.17 & 7.18-7.24

This weather!  What a killer!  I feel like the heat and humidity has been sucking every last ounce of energy out of me.

Last week was the Runner’s World Classic and the most miles I’ve run in one weekend in a LONG time!  You can read my full race weekend recap here:

As you may know, I ran the Runner’s World Classic representing BibRave.  Because of the work I did for the Buffalo Marathon and the Runner’s World Classic, I was named the first ever BibRave Pro of the Month—I was pumped and honored to be the very first.  Thanks guys!

This week started with a lot of laziness and recovery with the NormaTec.  I also got in my parent’s pool a few times and managed to get out the door on Thursday and Friday for a few short, hot runs.

Upcoming events:

·      4 weeks until the Falmouth Road Race!

Monday 7.11.16
Happy Anniversary! 2 years a homeowner, 20 years on Cape Cod.
10,867 steps

Tuesday 7.12.16
Taught spin class
10 push ups
12,670 steps

Wednesday 7.13.16
3.5 miles (25:40)
30 box jumps, 30 squats, 30 box jumps
14,318 steps

Thursday 7.14.16
Power Water
10,321 steps

Friday 7.15.16
8,568 steps

Saturday 7.16.16
Runner’s World Classic 5k with Christa (23:43)
Runner’s World Classic 10k with Christa & Lizzie (53:26)
34,053 steps

Sunday 7.17.16
Runner’s World Classic Half Marathon (1:43:44)
35,441 steps

Monday 7.18.16
7,322 steps

Tuesday 7.19.16
Taught spin class
7,521 steps

Wednesday 7.20.16
9,011 steps

Thursday 7.21.16
0.30 G miles (3:08)
2 miles (16:10)
Power Water
14,603 steps

Friday 7.22.16
4 miles (30:05)
15,138 steps

Saturday 7.23.16
7,046 steps

Sunday 7.24.16
Taught spin class
Burdenko H2O
15’ hips, glutes and core
11,426 steps

Last week’s mileage: 26 miles
This week’s mileage: 6.25 miles
Last week’s G mileage: 0 miles
This week’s G mileage: 0.25 miles
July Totals: 60.25 miles
2016 Totals: 506 miles

Monday, July 18, 2016

Race Report: Runner’s World Classic

Disclaimer: I received a free entry to the Runner’s World Classic as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador) and check out to review find and write race reviews!

You may all me crazy but I just ran 3 races in 2 days! 

In its inaugural year, the Runner’s World Classic featured a 5k and 10k on Saturday—paired together as the “Five & Dime”—and a half marathon on Sunday.  Run all three races and you complete the “Hat Trick.” 

Race weekend events took place at Merrimack College in North Andover, MA.  If you are unfamiliar with the area, it’s waaay north of Boston.  Like practically New Hampshire.

Going into race weekend, I didn’t really have any race goals except to have fun.  This non-goal concept is pretty unknown to competitive me but I hadn’t gotten into any serious training since the Buffalo Half Marathon so I knew I wasn’t in any shape to race.  With that in mind I was excited to represent BibRave in my second race as a BibRave Pro and I was lucky to convince some friends to run with me so I had company at all three races.  (ICYMI I wrote about my friends in Weekly Roundup 6.27-7.3!)

On Friday night I fought the Boston traffic and spend the night with Lizzie in Winthrop.  We went to this awesome Italian restaurant and splurges on penne a la vodka and white wine.  Oops!  Like I said… I was there to have fun!

Race morning #1 we had a 4:45am wake up call, got ready and drove to North Andover.  We got our numbers and met up with Christa with little time to spare before the 5k.  Christa was running the Five & Dime, Lizzie just the 10k.  Our other friend Anna was supposed to run the 10k but didn’t make it.

The 5k

The 5k started at 7:00am and it was already getting hot and humid.  Luckily most of the course was in the shade and fairly flat as Christa and I ran and chatted the whole way.  I should have been paying a little bit more attention to the actual run but we hadn’t seen each other in over a year so we had lots to talk about!

Time: 23:43
Place: 102/863
Splits: 7:37, 7:42, 7:35

The 10k

With the temperatures steadily rising for the 8:30am start, we were getting anxious to run the 10k!  Because of the high humidity, Christa and I felt like 7:30 pace for the 5k felt like a lot more work then it should have so we decided to take it slower for the 10k.  She was nursing a hamstring injury and I still had a half marathon to go the next day.  We stayed with Lizzie through 4 miles and truly embraced the term “conversation pace.”  There was a massive hill during mile 3—it seemed like it lasted the entire mile.  We lost Lizzie at one of the water stops and I think it was my brilliant idea to pick up the pace for the final mile and a half to the finish.  Yeah, that sucked!—but there was a wonderful downhill for a big majority of the final mile.

Time: 53:26
Place: 185/752
Splits: 9:23, 8:36, 8:41, 9:17, 8:17, 7:22

After the race we all went to Trask’s apartment in Saugus for an afternoon by the pool.  The sun was HOT and the water felt amazing.  I truly think hanging and floating helped with recovery from the morning’s events.

Christa, Lizzie and Anna all had to get home.  Trask took me to The Yard House and I found my new favorite drink—Ace Pineapple Cider.  I have to find some to stock my fridge!

Race morning #2 I was pretty tired from running and sunning and sleeping on couches.  Trask and I got to North Andover with just enough time to use the porta potties and head to the start line.  Standing there we both knew it was going to be a rough day.  We just didn’t know how rough.

I was kind of treating the half as a long run and I’d been running 7:30-7:45 pace for most of my long runs lately.  I was even content cruising at 8:00-8:30 pace the whole way.  Survival mode was the name of the game.

The Half Marathon

The first few miles were ok.  Hot for sure.  I took water at every water stop and starting pouring it over my head as well.  Around 3.5 I was asking myself why was I doing this.  Why wasn’t I walking or even better why wasn’t I back running with Trask?  I’m pretty sure around mile 5 we revisited that nasty hill from the 10k.  From there it was all up and down.  Literally.  Rolling hills for miles and miles and miles.

I was so thankful for the cloud coverage for most of the race.  At mile 10, the sun started to peek out but by then we were running in shady neighborhoods.  I was walking and even physically stopping at all the water stops by now.  My legs felt like bricks.  The air was so thick that I was having a hard time breathing.  My clothes were soaked.  I felt a blister forming on one of my big toes.  Everything just felt uncomfortable.  At 11.5 I decided I was done running and walked about a half mile before I got annoyed and started running again for the last mile to the finish.

Time: 1:43:44
Place: 67/546
Splits: 7:31, 7:33, 7:39, 7:30, 7:48, 7:56, 7:45, 7:33, 8:12, 7:48, 8:08, 9:37, 7:46

I made it!

I knew Trask was quite a ways behind so while I waited for her, I met up with two girls I had met last summer at my RRCA certification course.  We relaxed in the beer tent sipping on Blue Moon.  It was cool to catch up and I’m hoping to run into them at future races!  

Trask started texting me about how horrible she was feeling and with a mile to go I started walking backwards on the course to find her.  She’s so awesome and I felt so bad she was feeling so awful BUT she made it too!  Woo woo! 

Overall, it was a fun weekend with some pretty awesome running friends.

Did you run the Runner’s World Classic?  Head on over to and post your race review!

Wednesday, July 13, 2016

Go Long!

Below is a blog post I wrote for Cape Cod Rehab’s Cape Cod Marathon Training Tips. To see the original, visit the Mashpee Fitness blog.

The long run is the staple to any training program.  In fact it is one of the most important runs of the week.  The benefits of the long run are both mental and physical as your prepare for race day.

From a mental standpoint, the long run helps build confidence.  Confidence in yourself, your running and your ability to get to that finish line.  You also learn to handle discomfort and while finding out what you are capable of if you keep going.

Physically the long run forces your body to adapt to the training.  It’s about the time spent on your feet and building endurance.  Some training plans will incorporate tempo work at goal race pace but for the most part, your long run should be done at the sub-maximal level.  Think about conversation pace—or anywhere from 30-90 seconds slower than your normal running pace.  When you slow down, you’re training aerobically and the body relies less on burning carbohydrates and relies more on burning fat for energy.  Running at conversation pace, we can train our bodies to stay in that aerobic zone longer before crossing over to anaerobic where no oxygen is available and we start to build lactic acid.

5 Tips to Help You Survive the Long Run:

1.  Map out a route ahead of time.   
If you have a plan and know exactly where you are going you are less likely to call it quits early.

2.  Bring hydration and fuel.   
A general rule of thumb is if you are running longer than an hour, your body will need fluids and electrolytes to keep you going—and even sooner if you are training in the heat!  If you don’t have a way to carry it, try driving the route before you run and stash water bottles and nutrition every couple of miles.   

BONUS TIP!  Find out what will be provided out on the race course and start training with that so you have plenty of time to find out how your body responds to it and to decide what works best for you.

3.  Bring a buddy.   
Running doesn’t have to be a solo sport.  Run with a friend or group for motivation and support.

4.  If you’re having a bad day, accept that you’re having a bad day.   
It happens to everyone.  Don’t let one bad long run let you down.  Learn to listen to your body and figure out what went wrong as you look ahead to your next run.

5.  Patience is key.  Pace yourself and take it one mile at a time.

Good luck out there!  Happy running!

Tuesday, July 12, 2016

Weekly Roundup 7.4-7.10

It was a pretty uneventful running week for me.  Having Monday off was wonderful even though the rest of the work week was ridiculous.  I skipped my 4th run but managed to get in a 6-mile long run on Saturday.  Late morning.  I couldn’t get my butt out the door.  I think I stayed up too late watching Olympic Trials!

Upcoming events:

·      1 week until the Runner’s World Classic!
·      6 weeks until the Falmouth Road Race!

Monday 7.4.16
Happy 4th of July!
3+ miles (23:34)
Outside workout: 2x[50 box jumps & 50 squats], 2x15 tricep dips, 3x5 push ups, 20 each alternating lunges
10,265 steps

Tuesday 7.5.16
Taught spin class. The playlist: Boom Boom Pow Spin Playlist
10 push ups
Marathon Sports Run Club! 5 miles with Jason, Mike & Scott (39:48)
19,439 steps

Wednesday 7.6.16
10” core
8,146 steps

Thursday 7.7.16
Power Water
9,455 steps

Friday 7.8.16
6,741 steps

Saturday 7.9.16
6 miles (44:35)
Outside workout: 10 each dipping birds, 25 squats, 15 each alternating lunges, 15 each side lunges, 10 tricep dips, 90” plank, 30” mountain climbers
10’ core
15,645 steps

Sunday 7.10.16
Taught spin class
Burdenko H2O
10,662 steps

This week’s mileage: 14 miles
This week’s G mileage: 0 miles
July Totals: 28 miles
2016 Totals: 473.75 miles

Monday, July 4, 2016

Weekly Roundup 6.27-7.3

I ran 24 miles this week with a long run of 10 miles! 

As you know I am kinda, sorta training for the Runner’s World Classic, which is less than 2 weeks away.  I really only had 4-5 weeks to build on my mileage after my planned break post-Buffalo Half Marathon.  I haven’t thrown in any speed work on top of some occasional strides BUT in theory, it’s time to taper!

I am really looking forward to race weekend!  Running 3 races in 1 weekend will be a challenge but it will also serve as a mini reunion with some of my running buddies.   

Christa will be running the Five & Dime (5k & 10k both on Saturday).  We ran track in high school together but didn’t become friends until we were both in grad school about 500 miles apart where we reconnected through the world of AOL Instant Messenger.  I met Christa’s college track teammates Trask and Anna and have hung out on various occasions whether it was dinner and drinks in the North End, sleepovers in Mansfield, white water rafting and the many adventures of Christa’s wedding weekend.  Trask is signed up for the half on Sunday and I am pretty sure Anna signed up for the 10k.   

Side note: Trask is well on her way to running 50 marathons in 50 states in memory of her dad (50 for Billy) and raising money for the Center for Grieving Children in Portland, ME.   

And then there is Lizzie!  Lizzie was my first friend when I moved to the Cape in 1996 and continues to be one of my best friends.  I can always count on her for a run and ice cream date when she’s home.  She will be running the 10k and I’d just like to point out that she totally dragged my butt to the finish line of my first 10k back in 2010 when I was recovering from a knee scope. 

Last call to register online for one, two or all three of the Runner’s World Classic races—and use code RAVE for 10% off!

Ok so back to this week…

Monday I was LAZY.  I skipped my run and went out to ice cream with a client.  Worst trainer ever or would I actually be the best trainer ever?

Tuesday was Run Club and one of the boys had the brilliant idea to run Indian sprints for the second mile, which is a big loop around the Industrial Park.  It was hot and it was uncomfortable but we treated ourselves to a post-run refreshment at the Lanes.

Wednesday was Georgie’s birthday and I had the day off!  We spent just about the whole day together.  It was wonderful.

Long run Saturday was actually pretty fun.  I had 10 miles planned and I decided to run through New Seabury with a goal to be finished running by 10am.  No more of this procrastination nonsense.  Anyway, it was 4th of July weekend in a huge summer community and I have never seen so many people out walking, running, biking, already at the beach or in the yard blowing up rafts and filling up coolers.  It was incredible.  I bet the last time I ran through New Seabury was maybe March or April and I was lucky if I saw a landscaper or maintenance man driving through.  I was so happy with so many people around and not to mention I was motivated by all my red, white and blues.

Other highlights:

·      Cape Cod Rehab teamed up with the Cape Cod Marathon this year and guess who will be writing the official training plans?  ME!  Coach Jen Skiba!  The Level 1 and Level 2 training plans can be found on the Cape Cod Marathon website ( and begin next week, July 11th.  The half marathon plans will begin August 8th and will be published in the next couple weeks!  Also follow Cape Cod Marathon on Facebook for weekly training tips from me, our trainers and physical therapists in the 16 weeks leading up to race weekend!

Upcoming events:

·      2 weeks until the Runner’s World Classic!

Monday Ice Cream with Leslie!
Monday 6.27.16
7,718 steps

Tuesday 6.28.16
Taught spin class
10 push ups
0.57 miles with a client (5:56)
0.28 miles with a client (2:53)
Marathon Sports Run Club! 5 miles with Jason, Gary & Chris (40:02)
23,772 steps

Wednesday 6.29.16
3.4 miles (26:55)
4 strides
14,750 steps

Thursday 6.30.16
Power Water
8,854 steps

Friday 7.1.16
4 miles (32:58)
10’ core
12,498 steps

Saturday 7.2.16
10 miles (1:17:26)
23,747 steps

Sunday 7.3.16
Taught spin class. The playlist: Party in the U.S.A. Spin Playlist
Burdenko H2O
11,212 steps

Happy 2nd Birthday Georgie!

This week’s mileage: 24 miles
This week’s G mileage: 0 miles
June Totals: 52 miles
July Totals: 14 miles
2016 Totals: 459.75 miles