Tufts 10k Training Week 1: “Hey, are you guys with Meb?”

It was Week 1 of an 8-week training program for the Tufts 10k for Women and let me tell you—it was quite the week!  For what was turning into an off year for me in terms of running and training, a little Falmouth Road Race weekend inspiration was just what I needed to get me motivated and back on track.

I decided awhile back that my goal race of the year was going to be the Tufts 10k.  The last couple years, I planned my year around a spring and fall half marathons and marathon but I started out 2014 with some unexpected stitches and couch time so I wanted to make this a fun year of 5ks and road races.  The first and only time I ran the Tufts 10k (or any 10k for that matter) was shortly after knee surgery when Lizzie had to pretty much carry me to the finish line.  I am hoping this year is different!

The week started out pretty normal.  Well if you consider seeing a mermaid in your new neighborhood normal!  (That’s another story...)  Anyway, my mini vacation started on Thursday with a perfect little overnight trip to Chatham with Lizzie and her friend Kelly.  Friday night was the 3rd Marathon Sports Mashpee Pub Run.  The Mizuno sponsor had car troubles but Marathon Sports did not disappoint with the post-run snacks and drinks.  Saturday we took advantage of tax free weekend and I was able to send some time by the pool.

As a Falmouth Road Race “alum,” this weekend was like a big family reunion.  From former staff members, current staff members, volunteers, elite athletes, and friends, it’s always nice to see everyone and catch up in between the craziness that is race weekend.  It was super weird, sad, awkward, etc. not working or volunteering but FRR, you couldn’t keep me away.

The Falmouth Mile is one of my favorite events of the weekend.  This year they added a youth mile to go along with the high school, wheelchair and elite races.  Let’s be honest, the only reason I go is to see old friends and watch the elites.  They are freaking fast and so much fun to watch.  This year five men broke 4 minutes on my high school track and the women’s race was stacked with amazing talent.  I was so happy Eilis aka Shadizzle was there and we got to hang out and reminisce. 

Another highlight was introducing my dad to Meb Keflezighi.  I first met Meb back in 2007 and his brother Hawi shortly after.  They are both awesome guys.  I actually convinced Hawi to run Falmouth back in 2010 and it seems like that runs in the family because my dad challenged him to run in 2015.  You have some work to do Hawi to redeem yourself—I’ll be checking in with you and your training!  My parents and I last saw him at the Chicago Marathon in 2012 and the next week my dad started running.  His interest in the sport has grown and like the rest of America, he’s been inspired by Meb.  I can tell that made my dad’s day so that made me very happy.

Road Race morning was strange.  Everything is so different now.  I didn’t set an alarm.  I tried to sleep in but like I said, I couldn’t stay away.  It was a 6 mile “long run” day for me and I haven’t found any long run routes in my new hood yet so I drove to my parents house in Falmouth.  Timing was perfect.  I ran the 3+ miles to Falmouth Heights with about 5 minutes to spare before the elite women crossed the finish line.  I was pulling for a Molly Huddle win as she’s been on fire this summer but she ended up in third after a tough battle in the heat and humidity.

I did not attend the post race party this year and the after party was the tamest of all my years... and I’m totally ok with that.  I watched Chris George eat the biggest bowl of cookie dough ice cream ever before going to Anejo, my favorite!  Matt AND Eilis came.  That’s a big deal.  All the girls were there.  Kelly and Allie are finally 21.  I met Kelly’s man Shane.  Little John had baby pics.  Meb and Hawi showed up.  Good drinks and great conversations.  Meb ordered a burrito and we learned that that is his favorite recovery meal... which is good news for all us Mexican lovers!  Although he didn’t eat his rice... 

Fantastic week.  2015, I’m running.  And so is Kelly, Allie, Hawi, and my daddo.  Who’s with us?

Week 1 Recap

Monday – 4 miles

Tuesday – Spin class

Wednesday – Nothing!

Thursday – 3 miles

Friday – 3 mile Pub Run

Saturday – 4 miles

Sunday – 3.25 miles and 3 miles

Week 1 Totals: 20.25 miles

Throwback Thursday Falmouth Road Race Edition

Road Race weekend was always been one of my favorite weekends of the year.  I first began volunteering in the office during the summer of 2003 to pay back the race for sponsoring my trip to Miami for Junior Olympics.  The following year I became full time staff.  Some of my best memories were from my first years in the office with Matt, Eilis, and Travis.  Then came Andrea, James, Christa, Ali, Chris, Allie and Kelly, who is like the little sister I've never had.  We had volunteers we all learned to love like Barbara and awesome volunteers like Ed, a man in his 90s who loved to talk Penn State.  The race staff is like family.  A lot has changed with the race in terms of management and politics but one thing that will never change are the great memories and friendships I’ve formed through the race over the years.

You wonder what we did all summer?  We entered 10,000 entries (before there was online registration).  We alphabetized 10,000 entries.  We proofread 10,000 entries.  We folded t-shirts and mailed out merchandise.  I was the Housing Coordinator and Assistant Elite Athlete Coordinator for awhile which meant when Mr. Carroll accepted an athlete into the race, I contacted their agent for information and travel plans and arranged housing in our host family program.  Race week we did anything and everything.  I always volunteered to pick up the elites from the bus station.  Many great conversations and relationships began in those rental mini vans.

The Falmouth Road Race was not just a summer job.  It was my life. 

<3

What traditions and memories do you have from Road Race weekend?

Family

 

"Catherine the Great"

 

John Korir

Where's Waldo?

Let's Groove Spin Playlist

Last week we rocked out to 70s Rock & Roll, today it was 70s Disco Day.

Happy Tuesday!

Let's Groove - Earth, Wind & Fire                5:35  Warm up

Everlasting Love - Carl Carlton                     2:38  Build

That's The Way (I Like It) - KC & The Sunshine Band     3:04  Seated climb

September - Earth, Wind & Fire                   3:35  Continue, standing climb during chorus

Shake Your Body - The Jacksons                  3:46  Recovery 80-100 rpm

The Hustle - Van McCoy                                  3:30  Jumps 20”

Play That Funky Music - Wild Cherry         3:18  Seated climb

Mr. Big Stuff - Jean Knight                               2:45  Standing climb

Copacabana - Barry Manilow                        5:41 20” Alternate between rest, jump, sprint

Love Rollercoaster - Ohio Players                2:54  Build/seated climb

Turn The Beat Around - Vicki Sue Robinson      3:26  Comfortably fast with sprint 2min in

Last Dance - Donna Summer                         3:20  80-100, stand til the end when music starts

Flashdance...What A Feeling - Irene Cara  3:57  Cool down

Love's Theme - The Love Unlimited Orchestra  4:11  Stretch

Race Week Taper Mode

One week until one of my favorite weekends of the year!  The Falmouth Road Race!  It's going to be weird as I am not involved for the first time in about 12 years.  Below is a blog post I wrote for the Mashpee Fitness Center. To see the original, visit the Mashpee Fitness blog.

Whether you’re running the beautiful and prestigious 7-mile Falmouth Road Race course in Falmouth, Massachusetts next Sunday or preparing for your goal race of the year, race week is a very important week.

Let me start out by saying – nothing you do in the week (actually two weeks) before the race will benefit you in terms of aerobic fitness levels, speed, or strength. Your last long run should be 2 weeks out. One of the hardest things about taper can be learning to trust your training. However, cramming in an extra long run or logging mega miles will only lead to tired and heavy legs or even worse… over training and injuries! You have done all the hard work (hopefully!), now is the time to let your body rest up and prepare for the big day.

I am a big believer in training plans. There are a million to choose from but the right training plan, if followed, can set you up for a great race. Sure there are things that we cannot control—like the weather—but doing all the little things that we CAN control make all the difference in the world.

If the race is on Sunday, run like your normally would Monday-Thursday with a day or two off. Nothing crazy fast or out of the ordinary. Try 4-6 strides at the end of your run to work on turnover. Take Friday completely off as a rest day and use Saturday as a “shake out run” or an easy, easy 20-30 minutes max before you tear it up on Sunday.

If the race is early, practice running early. Set your alarm to get out the door before work. Your body’s energy levels fluctuate throughout the day depending on your sleep, stress, and nutrition. If you always run in the morning and you’ve signed up for a night race, make sure to get in a few night runs to see how your body reacts and give it time to adjust.

Eat smart and stick to your regular diet. Don’t try anything new—especially race morning and the night before the race. Avoid spicy foods, seafood or anything with heavy cream that may upset your stomach. During your training, you should have been practicing race nutrition. The week of the race isn’t the time to experiment with new gels or different pre-run meals. If you’re running a destination race, call the hotel ahead of time to see what they offer for breakfast. If not, bring your own meals or stop by the local grocery store when you get to your destination.

Get some sleep!! And I’m not just talking about the night before. Try to get to bed a little earlier every night the week of the race. Your body will thank you.

Drive the course. Some runners like to drive the course beforehand, others do not. Knowing the route can be beneficial if you are in new running territory and are nervous about the event. You can scope out the finish line and all the hills to mentally prepare yourself for what’s to come.

Develop your race day strategy. Have a plan for how you will tackle the run. Do you have a goal time in mind? Do you usually go out too fast? Are you too conservative so you always feel like you could have done better? Almost as important as having a strategy is being able to adapt. What if something goes wrong? How will you recoup and finish the race? Maybe you’re having a bad day but never give up. Take a look around at all the runners, volunteers, and race supporters. Everyone out there on the course has their own story to tell about their training and struggles. Appreciate the run and learn from your experiences. There is always another race to redeem yourself.

Lay everything out the night before. Pick out (and try on) your race day outfit. Even better–wear your race day outfit for a run. Don’t wear new sneakers the day of the race. Make a checklist of everything you will need: bib number, pins, socks, sneakers, watch, Gu, Body Glide, etc. Plan your breakfast. Set your alarm early enough that you aren’t rushed. Expect traffic. Add in extra time because you know you will want to wait in a porta potty line and a dynamic warm up before the start.

Try all these race week taper tips and you’ll be arriving at the start line with fresh legs ready to rock a personal best! Good luck!

Falmouth Road Race Start Line 2011

Old Time Rock & Roll Spin Playlist

Back by popular demand, we spin to the 70s tunes in spin this week.  Had to throw in a little KISS & Def Leppard.  Did you know Linda Lou and I went to their concert last Friday?!

Old Time Rock & Roll - Bob Seger                      3:15  Warm up                     

You May Be Right - Billy Joel                                4:09  Drills, pedal strokes

Any Way You Want It - Journey                           3:26  Build                

Got Me Under Pressure - ZZ Top                         4:00  Jumps, with high rpm

Pour Some Sugar On Me - Def Leppard             4:23  Build, alt seated/standing climb

Detroit Rock City - Kiss                                           3:39  Fast, with 1 min out of the saddle

Sweet Home Alabama - Lynyrd Skynyrd           4:45  Build

Satisfaction - The Rolling Stones                          3:44  Standing climb                       

Rag Doll - Aerosmith                                                4:25  Jumps with build

Up Around the Bend - Creedence Clearwater Revival     2:41  Build

American Woman - Lenny Kravitz                       4:22  Standing climb

American Girl - Tom Petty                                      3:32  Downhill with sprints (10/20/30”)

Beast Of Burden - The Rolling Stones                 3:28  Cool down

Sweetest Thing - U2                                                  3:02  Stretch