Tuesday, April 11, 2017

Weekly Roundup 4.3-4.9

 
Welcome to race week!  I’ll be running 13.1 miles in Newport on Saturday at the Newport Rhode Race.  I’m not going to lie—I wish I was more excited then I am.  I’ve said all along that I won’t be racing it because all eyes are on ringing the PR bell in Buffalo and I’ve even thought about running WITH my dad.  Newport will be his 10th half marathon.  10th!  Can you believe it?  Just a few years ago I blogged about my dad’s journey to a half marathon and then I recapped his first race.  He’s still trying to break 2 hours—his closest being 2:01:30 at the Cape Cod Half in 2015—so I thought it might be nice to stick with him and try to help him get to that 1:59:59. 

BUT… I got injured.  I’ve been pretty quiet about it because quite honestly I think everyone—including myself—is sick of hearing about all my injuries!  I haven’t run since last Monday and I think it’s getting better.  I might try to run a mile or two later in the week before Newport but I am leaning more towards just showing up for the race and seeing what happens.  If it’s my first DNF, at least I will be there for my dad, share the BibRave love and see my coworker Eric in his marathon BQ attempt.

As for the week… Monday was my only run.  It was a beautiful 50 degree day and I only made it a mile before the pain started so I turned around.  Tuesday I was called in to jury duty for the first time ever!  We got released early and I enjoyed a nice rainy day at home with the pup.


Wednesday and Friday G and I actually went for a walk.  It had been a while…


Other highlights:

·      One of my online clients nailed her goal race! 12 weeks of training and she beat her 10k goal by over a minute and placed 3rd in the race!  I was so proud.  She said in an email, “I just wanted to drop a line to express my thanks, from the bottom of my heart, for all your help and encouragement as I recommitted to running and put that disappointing 10k performance last year in my rear view mirror. Lots of fun, tough runs and support led to today’s PR…so happy.”  I love when hard work pays off.
·      I published my Boston Marathon Preview blog post!  Check it out here: http://www.jenrunsfastblog.com/2017/04/run-jen-runs-boston-marathon-preview.html

Upcoming events:

·      1 week until the Newport Rhode Race!
·      6 weeks until the Piggy Trot!
·      7 weeks until the Buffalo Half Marathon!

Monday 4.3.17
2.10 miles (16:07)
11,993

Tuesday 4.4.17
Jury Duty
7,133 steps

Wednesday 4.5.17
15’ walk with G
7,834 steps

Thursday 4.6.17
Taught spin class
Power Water
10,004 steps

Friday 4.7.17
30’ walk with G
8,377 steps

Saturday 4.8.17
6,247 steps

Sunday 4.9.17
Taught spin class
Burdenko H2O
13,494 steps

This week’s mileage: 2 miles
This week’s G mileage: 0 miles
April Totals: 7 miles
2017 Totals: 291 miles

Monday, April 10, 2017

Run Jen Run’s Boston Marathon Preview 2017

30,000 runners will make the 26.2 mile journey from Hopkinton to Boylston Street next Monday morning for the 121st running of the Boston Marathon.

Unfortunately a lot of major marathon news lately has revolved around doping—from the controversy surrounding Galen Rupp and the Nike Oregon Project to just last week the 2016 Rio Olympics Marathon champion Jemima Sumgong tested positive for EPO.  But let’s not let this take away from the amazing field put together by the BAA for this year’s race which will include both defending champs—Lemi Berhanu Hayle and Atsede Baysa, both of Ethiopia. 2x champion Lelisa Desisa has had a lot of success in Boston but is missing from the list of entrants because he is off training for Nike’s sub-2 hour marathon project which is expected to go down later this spring.

With last year being an Olympic year, Boston lost a lot of the American big name favorites that fans are used to seeing.  This year, they are back!  Galen Rup, Meb Keflezighi and Jared Ward—our 2016 Rio Olympic Marathoners—will all be running and looking to take down the East Africans.  On the ladies side, Shalane Flanagan had to withdraw due to injury leaving good odds for American Desi Linden.  She will be joined by Jordan Hasay, who is making her marathon debut.

Are you running on Marathon Monday?!  I’d love to follow and track you!

Back to the race.  I said this the last few years and I’m saying it again…

There is nothing more motivating and powerful than watching a marathon.  From the elites to the back of the pack joggers, everyone has a story to tell about their journey and months of training.

Locally you can watch live coverage of the event on CBS Boston WBZ-TV beginning at 9am on race morning.  For national coverage, check out NSC Sports Network.  They will air a preview show on Sunday at 8pm on Universal HD interviewing some of the athletes and setting the scene for this year’s race.  Live coverage will begin on NBC Sports Network at 8:30am.

The wheelchair start is at 9:17am.  The women’s elite start is at 9:32am; the men start at 10:00am.

The Boston Marathon is one of the World Marathon Majors along with New York, Chicago, London, Tokyo and Berlin.  To those that don’t follow the sport, next Monday’s race is a big deal.  Boston is similar to the Super Bowl of football.  Or the Kentucky Derby of horse racing.  Shalane Flanagan has said in multiple interviews that she would rather be crowned Boston Marathon champion over Olympic champion.  Elites must be invited to race whereas non-elites have to earn the elusive Boston Qualifying time or raise money for one of the many wonderful charities.

Prize Money

This year’s race has an $830,500 prize purse plus an additional $220,000 if records are broken.

First place men and women will earn $150,000 while runner up receives $75,000 and second runner up received $40,000.  Even 15th place gets $1,500.

Bonuses are awarded for fast times—$50,000 for a World’s Best (Men 2:02:57 by Dennis Kimetto in 2014 & Women 2:15:25 by Paula Radcliffe in 2013) and $25,000 for a Course Record (Men 2:03:02 by Geoffrey Mutai in 2011 & 2:19:59 by Buzunesh Deba in 2014).

Let’s take a look at this year’s elite field and who to root for…

The elite field features 6 past champions, 19 Olympians and 2 Olympic medalists. Meb Keflezighi was the most recent American to win the Boston Marathon in 2014 but Boston has not seen an American woman win since 1985.


Top Elite Women

The Americans: Desi Linden and Jordan Hasay

Desi Linden – 2x Olympian, 2nd in 2011, 4th in 2014, 4th fastest American marathoner of all time (2:22:38 PR)

Jordan Hasay – Ran a 1:07:55 half marathon on April 1st in Prague, is making her marathon debut

Atsede Baysa – Defending champion, 2x winner in Chicago, 2x winner in Paris (2:22:03 PR)

Edna Kiplagat – 2x World Champion, won the Abbott World Marathon Series in 2013-2014, also won in London, New York and LA (2:19:50 PR)

Buzunesh Deba – 2014 champion after Rita Jeptoo’s title was stripped, holds the course record of 2:19:59, 9x marathon champion on U.S. soil (2:19:59 PR)

Gladys Cherono – 7th fastest female marathoner of all time, 2015 Berlin champion (2:19:25 PR)

Joyce Chepkirui – 3rd in 2016 (2:24:11 PR)

Caroline Rotich – 2015 champion, 4th in 2011 (2:23:22 PR)    

Top Elite Men

The Americans: Galen Rupp, Meb Keflezighi, Jared Ward, Abdi Abdirahman

Galen Rupp – 9x National Champion at various distances, 3rd 2016 Olympic Marathon, will be running his 3rd marathon, first time in Boston but experienced some foot pain in Prague on April 1st so his health is questionable (2:10:05 PR)

Meb Keflezighi – 2014 champion, 2009 winner in New York, 2nd 2004 Olympic Marathon, 41 years old, will be running his last Boston Marathon and is the only runner in history to win Boston, New York and earn a medal at the Olympics (2:08:37 PR)

Jared Ward – 6th 2016 Olympic Marathon, first time in Boston (2:11:30 PR)

Abdi Abdirahman – 4x Olympian, always a big wildcard, surprised everyone with a 3rd place finish in New York last year (2:08:56 PR)

Lemi Berhanu Hayle – Defending champion, only 22 years old, has won 6 of his 9 career marathon starts (2:04:33 PR)

Yemane Tsegay – 2nd in 2015, 3rd in 2016 (2:03:13 PR)

Emmanuel Mutai – Winner in London and Amsterdam, has broken 2:04 more than once (2:03:13 PR)

Sammy Kitwara – 6th in 2016, 2015 & 2014 runner up in Chicago (2:04:28 PR)

Wesley Korir – 2012 champion, the year of the heat! 2x LA champion, has run Boston 4 times all with Top 5 finishes (2:06:13)

Wilson Chebet – 2nd in 2014, 3rd in 2015, 3x Amsterdam champion, returning for his 5th Boston (2:05:27 PR)

Sisay Lemme – Winner in Frankfurt, Vienna, Warsaw and Capri (2:05:16 PR)

Dino Sefir – The defending champion’s training partner (2:04:50 PR)


If you will be in Boston this weekend, check out these other exciting events…

John Hancock Sport & Fitness Expo and Boston Marathon Bib Number Pick-Up
Did you know that the marathon expo is open to the public?  You don’t have to be a registered runner to attend.  It will be held race weekend at the John B. Hynes Convention Center featuring many great sponsors, brands and companies with a passion for running, health and fitness.  Many give away samples and free advice.

BAA Invitational Mile
Saturday April 15th is the BAA 5k and BAA Invitational Mile.  While registration is full for the 5k, I totally recommend you checking out some great races.  The men’s mile is at 12:50pm and the women go off at 1:00pm.  Some of the best middle distance runners race every year two days before the marathon.  The invitational mile is a 3-lap course (great for spectating!) beginning on Boylston Street and finishing at the Marathon finish line.

Marathon Monday

“If you can’t be an athlete, be an athletic supporter.”

Race volunteers went through an exclusive application process early in the year and 8,000 were selected to cover all areas from the expo to the start line, water stations and finish line.  If you would like to volunteer in 2018, set a reminder to check the BAA website right after the New Year.

Over 500,000 spectators are expected to line the course.  Because Boston is so crowded and a point-to-point race, you may only get to see your favorite runners once.  The year I got to experience Boston, Lizzie and I cheered from about the 40k mark then walked to the finish line to meet up with a friend.

Any of my readers have experience navigating the course?  
 Where are your favorite places to watch?


Boston Red Sox vs. Tampa Bay Rays
While I’d rather be caught dead then cheering for the Red Sox, they do have a cool tradition of playing a home game on Patriots Day—aka Marathon Monday.  Game time is set for 11:05am.  Watch the game at Fenway Park then head into Kenmore Square to cheer on the runners.

Qualifying

Interested in running in 2018?  The race is scheduled for April 16th.  You can find all the Boston Marathon Qualifying standards here.  The BAA also compiled a list of the top 25 marathons most frequently used to qualify.  Some of the more popular races include Chicago, New York, Philadelphia, California International, Grandma’s, Marine Corps, Twin Cities, Houston and Baystate.  You can view the full list here.

Did you know?

·      Most of the Boston Marathon course is actually run outside of Boston.  Runners reach Boston proper at about Mile 24.5 after running through Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton and Brookline.
·      The Boston Marathon has always been held on Patriot’s Day but from the first race in 1897 to 1968, the Boston Marathon was held on April 19th unless the 19th fell on a Sunday.  Now Patriot’s Day and Marathon Monday is celebrated on the third Monday in April.

Friday, April 7, 2017

Run Jen Run’s Friday Five 4.7.17

What’s up everyone?

I’m back for the third installment of #FridayFive where I will be sharing 5 things I’m currently loving…
 
Cycling Shoes
After four years of teaching spin and convincing my students to buy them, I finally got my own pair of clip in cycling shoes!  It took a little while to get the hang of clipping in and out but I am loving the feel and the difference they made for my ride.  Think: stronger, faster, more power!



Side Steps with Resistance Bands
Many problems in running come from the hips so it’s important to include some good hip, glute and core work to keep your hips stable and strong.  There are many exercises you can do with resistance bands but the side steps are a killer.  Perform it two ways: standing up tall and in a squat position.

 
This should be no surprise.  The NormaTec became my favorite recovery technique throughout Miami Marathon training.  Its unique dynamic compression starts in the feet and works its way up massaging your entire leg leaving you feeling fresh after just 20 minutes.



I received the Eagle Creek Pack-It Sport Active Set to test and review for BibRave.  The set comes with a Fitness Locker and a Shoe Locker “to contain all your post-workout sweaty gear and keep it separate from all your clean stuff.”  This is one of those things that I never knew I was missing until I owned it.  I always bring so much stuff back and forth to work since I am teaching classes, showering after class, running after work, swimming etc. and this keeps everything organized.  With the BibRave discount, I am hoping to buy more so I can color code by activity…
Stay tuned for the full review coming soon!

Do you listen to podcasts?  I don’t.  Well I didn’t until BibRave started one.  It’s been cool to hear the voices behind BibRave and get to know Julia, Tim and sometimes Jessica.  I’ll admit – at first I wasn’t sure what all the hype was but as of late it’s become my normal Friday afternoon listening while I get my housework done.  What podcasts do you listen to?  They sure make chores a little more enjoyable… if only Tim and Julia could hear me when I talk back to them…

That’s all for today.  Check back on the first Friday of every month for 5 more of my favorite things!

Tuesday, April 4, 2017

We can always do better.

One thing I’ve learned as a runner and as a coach is that we can always do better.

Whether you’re a beginner and just crossed the finish line of your first 5k or you’re an elite that just qualified for the Trials, we all can do better—and that’s the beauty of this sport.  There is always something to keep us pushing forward.  It’s a sport where anyone can participate.  We all endure the same highs and lowest of the lows no matter how fast or how slow of a runner you are.  It’s a sport that brings us the greatest sense of accomplishment and then not long after can break your heart.

Sometimes it all comes down to how bad do you want it?  How hard are you willing to work in training and how hard are you willing to fight for it in a race?  And is it ever enough?  Are we ever truly satisfied?

Does an elite runner stop running when he or she breaks the World Record?  Heck no!  They get right back to work because they want to break it again and raise the bar even higher.

If your race didn’t go to plan, many runners including myself tend to over analyze. Where did I do wrong in the race?  What are the factors that I cannot control?  What could I have done differently in training?

On the other hand, when a runner hits their goal and runs the race they wanted to run we still over analyze because like I said we can always do better.  Trainer harder.  Race bolder.  Recover smarter.  Eat healthier.  Sleep more.  Stretch.  Strength train.  Cross train.

As I continue to push forward to make myself the best runner I can be, I ask myself—is it all worth it?  Absolutely.  So keep running, my friends.  On that perfect day when everything lines up and comes together, I believe something magical is bound to happen.

Monday, April 3, 2017

Weekly Roundup 3.27-4.2

 
Didn’t I just write one of these weekly roundups?  Man time flies.

This week started with a treadmill run.  Blah.  But I did have some company!  Lee was getting in some after work steps next to me and Kendra jumped on to join us for a mile.  


Now that spring is here I started working Run Club into my weekly mileage but of course it rained because it was Tuesday.  I took advantage of a nice(r) day on Wednesday and went the extra mile to make it 7 miles for the day.  I threw in 3 miles of a non-aggressive Fartlek to get the legs turning over.  With more rain in the forecast for the weekend and some mileage to make up from Tuesday, I got Georgie out for a mile Thursday morning.  It was… ok.  She’s still being difficult.


On Friday I met up with Matt for 10 miles through New Seabury.  His goal was 7:45 pace.  I knew I could do that no problem but heavy legs and a hilly course wore me down.  We ended up averaging 7:43s and got caught in some rain/wintry mix during the second half of the run.


The rain didn’t stop until Sunday so Saturday I took my run to the treadmill and hopped in the pool for my second lap swimming session of the year!  Last time I made it 50 laps in 35 minutes so this time I had a goal of swimming 60 laps—which ended up being 35 minutes!

Other highlights:

·      I was named a BibRave Pro Captain!  We had our first captain’s Google Hangout last week and I was sent a pretty sweet captain’s package.  It actually arrived on my birthday (perfect timing) but I didn’t want to share and ruin the surprise for our overseas captain! Thank you BibRave!!


·      Speaking of BibRave… I received my latest product to test and review: the Eagle Creek Pack-It Sport Active Set!  The set features the Wet Dry Locker and a Shoe Locker.  I was hoping for the Tennis Ball/Black color but received the black on black for some all black errthing. Use code SPORT15 for 15% off any of the Pack-It Sport products: http://shop.eaglecreek.com/pack-it-sport/l/1505

Upcoming events:

·      2 weeks until the Newport Rhode Race!
·      7 weeks until the Piggy Trot!
·      8 weeks until the Buffalo Half Marathon!

Monday 3.27.17
5 treadmill miles (39:20)
3x15 30# kettlebell deadlifts, 2x15 10# kettlebell dipping birds, 2x15 each 2-way blue band side steps
17,269 steps

Tuesday 3.28.17
Taught spin class
35’ Intro to Spin
3x1’ planks
9,797 steps

Wednesday 3.29.17
7 miles (52:04) with 3 mile Fartlek <--7:03, 7:11, 6:58
Workout: 2x10 17.5# ab press + 10” hold, 2x15 17.5# single arm low row, 2x15 22.5# single arm pull down, 2x10 17.5# tricep rope pull down, 10 TRX squats, 10 TRX single leg squats, 2x15 30# kettlebell deadlifts
21,921 steps

Thursday 3.30.17
0.98 miles with G (9:45)
Taught spin class
Power Water
15,857 steps

Friday 3.31.17
10 miles with Matt (1:17:09)
21,606 steps

Saturday 4.1.17
5 treadmill miles (38:56)
35’ swim (1,840 yards)
15,263 steps

Sunday 4.2.17
Taught spin class
Burdenko H2O
12,094 steps

This week’s mileage: 28 miles
This week’s G mileage: 1 mile
March Totals: 112 miles
April Totals: 5 miles
2017 Totals: 289 miles