Each week I am going to post a short recap of my training as I work towards my goal of PR-ing my marathon time at Colfax in May. In total, we are about 19 weeks out from the big day, and although things are still up in the air, I am assuming that I’ll be toeing that line on May 21.
I began my training last week and kept it light. This was really my first introduction back to real running and I didn’t want to push it and risk injury. I had two key workouts and three easy runs, plus I did a lot of yoga. Lately, my yoga practice has been a lot more about focusing on my meditation than it has been in the past. I’ve always tried to cultivate a strong asana (or postures) practice, but lately, I need yoga as a way to clear my headspace. Yin yoga has been a real refuge as the world around me becomes a bit unstable.
Key Workouts: Tempo Run & 8-mile Long Run
Monday: Rest – was heading home from my trip
Tuesday: 4 miles easy pace (9:28/mi) + Yin Yoga – I was honestly worried that I didn’t even know how to do this anymore. I had taken a full three weeks completely off running and had been rather inconsistent before that. But I still knew how to run, and it felt good.
Wednesday: 5 miles with 3 miles at tempo (8:42/mi) + Hatha Yoga – I wanted to see if I still had my speed. Well, three miles isn’t much, but it definitely let me see how things were going. I didn’t lose as much fitness as I thought I had. The run felt great.
Thursday: Yin Yoga + Rest
Friday: 8 miles LSD (9:22/mi) + Yin Yoga – I dreaded the long run all week, and was surprised to find that it was actually pretty okay. I’m certainly glad I didn’t go any further, but the 8 miles felt just find.
Saturday: 5 miles easy (9:11/mi) – I kept most of this run pretty chill and then accidentally busted out a mile at 8:30. Oops. Guess I was feeling pretty good!
Sunday: 3 miles easy (9:49/mi) – I ran with Frank and he is a bit slower than me, so we kept it chill. I always like running with him because he forces me to keep a much easier pace.
Total: 25 Miles
Next week I am bumping it up a little with a total of 30 miles and another key tempo workout and 10-mile long run. My goal next week is to really focus on some strength training. Since I herniated a disc in my back, I need to be more diligent about abdominal and lower back strength work. Next week, I’ll be getting to a bit of that along with some stairs.
How were your workouts last week? What is your favorite kind of workouts (I love speed work
It’s been a long time since I’ve been running hard and training for anything specific. My last race, the Route 66 Marathon, was a bit of a flop largely because I walked to the starting line severely undertrained and a bit burnt out from my ultra. I am once again back on my feet and I am determined to get to a May marathon with some better training under my belt.
You may notice that I have not really committed to a specific marathon yet. Unfortunately, I will likely be unable to for a while. Frank and I are looking to move from Kansas and we are not really sure where we will be come May, but I am training to run a race on May 21, the day of the Colfax marathon. I will plan to run Colfax if I am still in Kansas, or if I am driving distance from Denver. I want to run a half marathon some time in March, but unfortunately, I am unable to say where or when it will be yet. It’s hard training without specifics, and it’s very hard living with so many unknowns in my future. I feel like I cannot commit to anything beyond about two weeks since we could hear back from somewhere at any time and we would have to be ready to go.
One thing is for sure, we are looking to move out west. I have spent my entire life in the flatlands of the US, and we have been looking to get to the mountains. The western half of the US is huge, so I feel confident (and hopeful) that something will turn up soon.
Looking ahead into the unknown of 2017, I do have a few goals that I believe are attainable.
PR my marathon
I honestly don’t care if it’s by 2 freaking seconds, I just want a PR. I will train for a 3:50 time, but come race day, I will be happy with anything that is a PR.
Run a sub 1:45 half marathon
Ok, this one is a little more specific. My last half was 1:47 and it was very comfortable. I was in one of my favorite places in the world, Estes Park, and I hope to go back there for that sub-1:45 in August. I definitely think this is within my abilities, but I will need to work for it.
Run a 50-miler
Last year I ran a 50K, and I can honestly tell you that it was the hardest thing I’ve ever done. However, those last few miles made everything worth it. I ran through the trails of Omaha with a giant smile of my face, so excited to be an ultra runner. Well, my new goal is to run a 50-miler, which I am hoping to do in the fall.
This week I will be getting back to my usual training updates, yoga posts, and random other things that make there way on to my blog. Thanks for being patient and waiting for me to be ready to train hard again.
And of course, here’s a picture of my favorite fur-ball.
How do you deal with unknowns? Does change stress you out (it stresses me out)?
Tomorrow Frank and I are heading to Patagonia for three weeks of crazy traveling through one of the most beautiful areas in the world. Patagonia is a large piece of land in southern Chile and Argentina that is filled with mountains, fjords, and penguins. We have a few friends meeting us down there and I expect this to be a wild and crazy adventure. Those of you who have been following me for a while know that I have been talking about this trip for a very long time. Well… it’s finally here!
I hope to run a little while I’m out there, but if I do end up with a long break, it won’t hurt. I’ve been having another flare up of sciatica from my herniated disc and it’s causing a lot of leg pain. When I get back, I’m going to address it with back strengthening exercises, but for now, I am just going to push through. My plan is to begin training for colfax again, but incorporate a lot more cross training into my program.
I’ve been in Florida for the past week, spending time with family for the holidays. My dad and I even managed to get some cool pictures of this owl.
It’s been great to get away from the cold weather and be with family. I’ll be back in Florida for a few days on my way back to Kansas.
I will try to post while I’m away, but if I don’t, I’ll see you when I return!
This one is pretty good. I look unbelievably tired, but I think this was taken at like Mile 21 or 22.
Oh, and they caught the high-5 between Dan and I at the end.
Colfax is done… so what now?
Well, I don’t really have the post-race blues. I didn’t really give myself the chance to. On Saturday I am pacing the Bill Snyder Half Marathon and helping the 2:25 group reach their goals. It’s always fun to pick up your next race packet while you are still sore from your previous race.
I am leaving for London with my mom next week and I’ll be pacing her for a 5K in Liverpool and the next day I’ll be running the Rock and Roll Half Marathon. I don’t really know what my goals are for this race, but more than anything, I am just excited to race internationally.
I am kind of taking running not too seriously until I begin training for Chicago in a few weeks. Luckily, the soreness is mostly gone from my legs and I actually feel pretty good. I’ve been sleeping A LOT and trying to stay very hydrated. I’m hoping that I can get back to some relaxed running either today or tomorrow. Elly has also been keeping me company during recovery.
I am likely going to be using the Hanson’s plan for Chicago, which will begin the 2nd week of June. I am going to dedicate an entire post to goals, but I’ll warn you that they are pretty big. Colfax went really well and I never felt like I was pushing myself or reaching my edge. In Chicago, I might push things a little harder. I learned a ton and one thing that I am going to take into racing from now on is to eat a lot more during races. I was always very stingy about gel use, but not anymore. I really believe having a gel every 45 minutes basically saved me from hitting the infamous marathon wall. I’m hoping that I can have a repeat performance at Chicago.
I’m pretty excited about my several weeks of “run whenever I damn well please” instead of running because I have to. It won’t last too long, but I’ll enjoy it while it does.
Do you have a goal race coming up soon? What do you do between training cycles?
There is a such thing as race magic, where you go out there and everything is just right. You just know from the moment the race starts that you can conquer the whole world and do exactly what you set out to do. Usually that’s because of a combination of preparation, race conditions, and timing. The Colfax Marathon had that magic, but it was largely because of the people.
The weather was predicted to be a crisp 40 F with a bit of cloud cover and a high of 60 F… perfect marathon conditions. The race started at 6:00 am, so I woke up at 3:15 am to make sure that I got a parking spot and didn’t get lost heading to the start. I was feeling nervous and my stomach was giving me a bit of trouble. I was in and out of the bathroom constantly pretty much until the gun went off. Food was not working out, so instead I opted for water and coffee and hoped for my stomach to calm before I toed the starting line. Around 5:50, I gave Frank my extra clothes, got into my corral and put my game face on. The 4:00:00 pacer was up ahead a bit and I planned to use the first mile to catch up to him. The race began, but I mostly just stood there waiting for the few hundred people ahead of me to go. By 6:05 am I made it over the starting mat and was running my first marathon.
I took about a half mile to find the 4:00:00 pacer and decided to just hang on to him for a while. His name was Corky and he was funny, outgoing, and pretty much everything you could hope for in a pacer. I told him that I would stay with him until mile 16 and he was happy with that plan. He told us that he wanted to start off slow and get faster during some of the downhill sections of the course. We had a group of about 5 people and for the first 8 miles, we were chatting, laughing and getting to know each other. Troy was hoping for a sub-3:50 marathon and wanted to hold on to us through the half way point. Matt was hoping to shave a few minutes off his PR and Dan and I were just hoping to finish our first marathon in one piece (and hopefully with a 3 as the first number).
Mile 9 took us to a park with a lake. It was very flat and Corky started to up the pace a bit. I could definitely feel that we were going quicker, but I still felt comfortable. So far, the miles were breezing by. There were tons of people cheering us on. This was the point in the course that I realized that I was running terrible tangents and dodging too much. I was already over .1 of a mile off from the mile markers. There were a lot of slower runners around because of the relay, and I was finding myself dodging them often. In total, there were 4 races going on; a marathon relay, a half marathon, a 10-miler, and a marathon. Run Colfax staggered the start so that all of the races would end at the same time. In total, there were about 20,000 people on the course, but less than 2,000 were running the full marathon.
We reached the half-way point of the race and another pacer, Lauren, joined us. My shoulders were starting to tighten up on me, but everything else felt great. The race went through the Colorado Institute of Design, weaving between statues and sculptures. We had taken a bit of an uphill since the lake and I was starting to feel it in my quads. Lauren reminded me that at 16 we would have a big downhill and I just had to get there. The group hadn’t changed much besides occasional people that would run with us for a few miles and then go ahead or fall behind.
At mile 16ish, we got to the top of the hill and you could see Mile High Stadium out ahead. I was ready to do some cruising, but wasn’t feeling ready to let go of the pace group. Corky reminded me of my race plan, but I told him that I wasn’t feeling mentally strong enough to do 10 miles alone. I stuck with the pace group and just churned a few miles out. By this point, I was starting to feel a little weepy. I had already eaten 3 gels and at mile 17, decided to have another. I was scared of hitting the 20 mile mark, that I would suddenly hit some wall and be unable to move, so I stayed with the pace group. Frank was on his bike and found me around one of the water stations. I quickly hugged him, told him that I was going to do this, and ran off.
We got close to Mile High Stadium, and once again, Corky reminded me of my race plan. He told me that I looked strong, and that I should take off, but to watch out for the hills at mile 23 to the end. From there, I just went. It was past mile 20 and I felt like I could take on the world. I ran into Mile High with a giant smile on my face, because I just knew that I had this, and that today was my day.
The climb out of Mile High was tough and I entered into Downtown Denver. This was no doubt the roughest and least scenic part of the course. It was hilly, I was tired, and there was little to no crowd support. Everyone around me was either running the 10-miler or the relay, so they all looked fresh as daisies and I certainly was feeling the miles. This is where I made a really weird mistake. I had a water bottle in my hand that I needed to ditch and I wanted to be “environmentally friendly” and not litter, so I stepped up to a curb to throw it into a garbage can. Boy, should I have just dropped it. I stepped back down and my hamstring seized up. For a moment, I thought I had torn it. I half ran/half hobbled and looked down at my watch. I still had a 5K left and I was starting to get worried that I had just wrecked my race.
This was when I had to dig deep. Everything else felt fine. I wasn’t bonking, no real issues, just this hamstring cramp. As I was starting to feel sorry for myself, one of the guys, Dan, from the 4:00:00 pacing group came up from behind me. He tapped my shoulder and asked if I wanted to crush our sub-4 goal with him. I, of course, said yes and we were off. Dan kept repeating “we only have a few miles left, we got this” and “let’s go crush Sarah Palin’s time” (I had told the pace group how Sarah Palin had run a sub-4 marathon). We were hurting, but we were still smiling. We had another gel and we kept laughing about how awful we felt, but how good everyone else (all those freaking 10-mile runners) looked. My hamstring calmed down and I was feeling pretty good again.
In the last mile, we could see the finish line and all of the people. The crowd kept telling us we were almost there… although by this point, a mile felt like a freaking marathon. As much as it was hurting, Dan and I were smiling and thrilled. As we were heading into the finishing chute, I thanked him for catching me and pulling me along. He had found me as I was going into a dark place and he made everything better. As we crossed the finish line, we both threw up our arms and had big smiles on our faces. The final time was 3:57:19. We crushed that 4:00:00 goal. Dan and I hugged, congratulated each other and went to meet up with our families. As soon as I got out of the finish chute, I saw Frank and gave him a huge hug. I was happy to be done, but honestly, I was most happy to have had such a great time doing it. Maybe I am crazy, but running that marathon was a thrilling experience, and I seriously can’t wait to run another one.
I worked so hard to get to that finish line. Between injuring myself before Chicago and training for this race, this journey has been a long one. As I was running through mile high, all I could think about was how thankful I was for being able to do this and for finally not being injured. I ran a solid and smart race, definitely a negative split and my two fastest miles were in the last 6. I did not bonk, I never found my wall, and I had a ton of fun. I am so glad that I got to run with Corky, Dan, Matt, Lauren, and Troy. They really made the day perfect.
After the race, Frank and I chilled out for a bit and waited for my leg cramps to subside. Our friend, Mary, joined us at the finish line and helped me message out my hamstrings (she’s a message therapist). After a little food, Frank and I loaded up in the car, and drove home to Kansas. I gotta say, driving 7 hours after running a marathon is not advised.
I am still over the moon about this race, and to be completely honest, I can’t wait to run another marathon. Everything about Sunday was perfect and I couldn’t have asked for a better race.
Thanks, everyone, for your support! I loved receiving the texts messages from my friends after the race and knowing that all of you were tracking me and cared about my race really meant a lot.
Alright!! So here it is, I am leaving today for Denver!! Frank and I will be staying with our good friend, Scott, in Boulder, which is about 40 minutes away from the starting line. I am definitely excited to go… although I don’t think Elly shares that excitement.
I did my last few runs, including my last time seeing the Linear Trail before the race. Seriously, I couldn’t stop smiling the entire run.
I am all packed up and ready. Oh… and this is my raceday outfit:
I’ll be wearing my Roga Shorts and a Flyte Tank from Oiselle. I’ll have a lot of Gu packs on me, so luckily my Roga Shorts have enough pockets to accommodate that.
I still don’t know my bib number, but you can still check athlete tracking using my name. The race starts at 6:00 am MT… pretty early unless you are an east coaster.
Thanks for all of the advice and support you all gave me and for signing up for runner tracking. I might be the most tracked runner at that race. Haha! I am so excited to get on the road and get this thing done!!!
Only 3 days until the race! See ya’ll when I get back!!!
The Colfax Marathon is this Sunday. I do not know what wave I am in, but the marathon is not too big and the race starts at 6:00 am, so I should be on the course pretty early. The weather is supposed to be ideal for a marathon. Hopefully it stays that way.
The race is split into 5 sections. The first and last sections are largely the same and include a run through the Denver Broncos stadium where you get to see your picture on the jumbotron (not sure how much I’ll care about that in the first go through, but I’m sure at mile 20, it’ll certainly be helpful). From miles 1-16, it is a very mild uphill gaining about 500 feet of elevation. I figure I won’t really notice it too much, since 500 feet over 16 miles isn’t all that much. However, from miles 16-20 is a section called the “Screaming Downhill”. Running downhill has always been my strength and I will be looking forward to that section.
My plan for the race is to run at 4:00:00 pace with the pacer until the Screaming Downhill. If the pacer goes out too fast, I’ll keep it chill and find them later. I trained for a 9:00/mi race, so 9:06 should feel rather comfortable. I want every mile before 16 to have a “9” in the front… not an “8”. I know it will be a problem if I start punching out 8:50’s and stuff. If I am feeling good at the top of the hill, I will let the pace go down a little and ride the downhill. The bottom of the hill is right into the Broncos Stadium for the second time at mile 20, I’ll probably be excited and once I exit out, I’ll be seeing Frank and our friends at mile 22. My goal from that point is to finish with the 4:00:00 pacer behind me.
So… that brings us to my goals. My main goal is to just have fun, so if any of the other goals (except the C goal) are in the way of that, I will abandon it.
B: Under 4:10:00
C: Finish the damn race!
Since this is my first marathon, anything that gets me to that finish line is okay. If I end up walking, I’m sure that will be accompanied with tears, but Frank and my friends will put it in perspective that I will have finished a marathon. Any time is a PR for me and I will have another opportunity to crush it in Chicago come October. I do feel attached to going under the big 4:00:00 barrier, but it really is okay even if I don’t.
I have my outfit picked out (I’ll post it later), and my food and gels are ready. I have some laundry and a little packing to do, but I am basically done. The preparation was as good as it was going to get and I am ready to do this.
I’ll be getting my bib number on Thursday and will give you all that information then. You can search me on athlete tracking by my name (Kerry Regan). They have a funny system where you get email updates (my parents are already signed up, so if you take one of the other email slots, that is fine). My Twitter account will post splits, so you should see those on the sidebar on my blog or you can just go on twitter and search @thisyogiruns. They may have a system come race day in the results, but Run Colfax has not indicated how that will work. Either way, if you want to track me and see splits, I’m sure it can be done and it will definitely be here on the sidebar of my blog and on Twitter.
I really need to say thanks to all of you for your advice, encouragement, and overall kind words throughout the marathon training process. It seriously takes a village to get me to a starting line feeling confident and all of you have played a huge part in that. During those last 6 miles, when it is tough and I want to quit, I will think of all of the things you all have said throughout my training. It has really been a journey getting to this start line and I will not forget how much that journey meant.
I’ll be heading out to Denver on Thursday (It is a 7-hour ride, so that will be fun…). I will post again before I leave with the bib number, race outfit pics, and a little surprise about a race in the UK. 🙂
What is your favorite race playlist song? I am putting together my marathon day music and I need some good ones!