Our Favorite Fall Marathons

Marathons used to be all about achieving a specific race time. However, after hitting a few goals (Boston and a few PR's), we started to look at marathons (and races) as a chance to see new places and accomplish more than just time goals. Below are some of our favorite marathons and race locations

New York City (Meghan and Jessica) - People say this race is the largest live spectator event in the world and it feels like it the entire 26.2 miles. Talk about an adrenaline rush! Right from the start helicopters are hovering as you cross over the Verrazano Bridge and as soon as you touch ground in Brooklyn, the crowd is screaming for you and it doesn't stop until you exit Central Park after the finish line. In addition to the amazing spectator support, the course keeps you engaged winding its way through so many different parts of this iconic city.

Buenos Aires Marathon (Meghan) - 26.2 miles takes you throughout the city - from the historic areas of San Telmo and Boca to Recoleta and the port area. The crowds are supportive, there's plenty of water and the cityscape can't be beat. I had been to Buenos Aires before but seeing it on foot and in the early morning was amazing and one of my favorite memories of all time. Plus, your recovery includes meat and red wine!

Ragnar Colorado (Meghan) - While this wasn't a marathon, it's on our list because it was one of the most beautiful places I have ever run. We ran from Breckenridge to Snowmass, covering nearly 200 miles between 6 of us. I ran along Dillon Lake, at 9,000 feet, along I90 in the middle of the night and on beautiful trails in the early morning. I trained hard for this race, coming from zero elevation to 9k! It was a strength and endurance test that was totally worth it because of the landscape and trails. 

Richmond Marathon (Jessica) - Big is not always better. I learned this when I ran the Richmond Marathon after the Boston Marathon. Unlike Boston and other large races which require several hours of waiting and transportation logistics to get to the start, Richmond was a breeze. All in all, it took about 10 minutes to get to the start and begin running. There's something quite luxurious about that. There were also moments during the race along the river where it was beautiful and quiet. This was inspiring in its own way. Don't discount the smaller marathons. They are just as much fun and equally rewarding and unique.

Chicago Marathon (Jessica & Meghan) - Catch us running this marathon as coaches for Team Fox this year! We have a feeling it will be a favorite as well mainly because helping people accomplish their marathon goals on the course is pretty awesome. Want to make your marathon experience even more powerful? Team up with your favorite charity to raise funds for a cause that is meaningful to you.

Base Building. Staying in the Game.

Ever wonder what you're supposed to do before your half marathon or marathon race training plans actually start? The average runner is not constantly in race training (if you feel like you are, stop and talk to us about recovery!). This period in between recovery and race training is hard for a lot us who thrive off of structure and goals.  For others coming back from an injury or time off from running, you might have the same question: How do you stay fresh and ready to dive into more technical demands of race training like intense hill and speed workouts and long runs? The answer? Do three simple things:

1. ADD VARIETY TO 1 RUN PER WEEK
2. BUILD UP TO 1, 90-MINUTE LONG RUN PER WEEK
3. STRENGTH EXERCISES AT LEAST 2X PER WEEK

ADDING VARIETY:
What I mean here is vary your pace and vary your terrain at least once a week. You can be very structured about this or spontaneous depending on what works best for you and your lifestyle. Either way, start to incorporate faster intervals and hill work once a week. This can include progression runs where you get faster and faster each mile, short and long speed intervals (1 to 5 minutes), tempo runs, hill repeats or hill surges on a hilly run.  For specific workout ideas, download our Base Training Plan.

THE LONG RUN:
In order to be race training ready, it's good to have the body accustomed to some longer distances so the long run isn't so taxing on the body. Accordingly, building up and maintaining the ability to run for 90 minutes is a good base line to settle in at during "spring training." Remember, as with any running routine, you want recovery weeks. So, every couple of weeks, drop your long run down to 60 or 70 minutes to give your body a break. Once you can do 90 minutes comfortably, start to challenge yourself on these runs either by harder terrain, faster paces in the middle or the end of the run.

TARGETED STRENGTH WORK
The majority of runners make just enough time in their day to get their run in. Maybe a few extra minutes for stretching . . . maybe.  But, building a strong foundation during this phase is just as important as maintaining the frequency of your running. While training plans aren't taking over your life, this is a good time to really commit to strength work at least two times a week. Focus on a couple core exercises and a couple lower body exercises. Honestly, 30-minutes a week is a good start (2, 15-minute strength sessions). Do it. Check out our video library for exercise suggestions.

Would you like extra guidance on how these three principles play out in a base training training plan? Download our free Base Training Plan. Once you have a chance to review it, feel free to reach out to us with questions about how to make it your own. Base building is casual and carefree - this is not a time to stress about missed runs, but it is a time to start mixing things up!

I ran a marathon. Now what?

The fall marathon season is almost over and many of you are probably wondering, what do I do now? You dedicate so much time and energy into that one day and when it's over, it's hard to not feel as if something is missing from your schedule. We've been there too. We've felt restless, lazy and directionless. I know, it sounds dramatic, but recognizing how you feel will help you recover. It's essential that you give yourself and your body adequate time to recover after a marathon. One easy rule of thumb is one day of rest for every mile you ran, so 26 days rest days. This doesn't mean you don't do anything, it means that you give yourself a break from any intense workouts for 26 days (think speed work or races).

We break it down into 4 weeks. The first week, no running. This doesn't mean become a couch potato. Instead, exercise but keep the intensity at an easy level. We enjoy yoga, walking, a bike ride, an easy spin class and active recovery classes.  The second week, do a 3-4 mile run on the weekend and continue with yoga, Pilates or a moderately intense spin class during the week. The third week, add in some running, but keep it to a conversational pace. Run 4-6 miles on the weekend. The fourth week, run 2-3xat a conversational pace and then add in some intensity during the weekend run. If you feel good during that run, you are recovered and can start planning your next race. If your heart rate is high and you are out of breath, take a few more days.  Recovery is a vital part of training and, if done correctly, will help you come back as stronger or stronger than your previous performance.

Tapering

by Meghan Reynolds

Some people love tapering; some people hate it. I personally love tapering. It usually comes right when I feel that my body just can't do another long run. I relish the shorter, faster runs, the ability to sleep a bit longer, not rushing to the track or out the door to get my run in. Tapering helps me focus on the race and allows my body to get ready for race day. The New York City Marathon is about 1.5 weeks away and we wanted to remind everyone to taper and why we do it.

The reason we taper before competitions is to maximize our potential on race day. This is not a rest or recovery period. Instead, these 2-3 weeks are when you reduce miles while maintaining intensity. If you are tapering for a marathon, plan to run about 30% less from your peak mileage 3 weeks out and about 50% less 2 weeks out from the race. While the miles decrease, your intensity doesn't. We recommend you run several runs at race pace and at tempo during the taper (especially, if you are going for a PR) . Don't slack on these runs or skip them, they are what will get you to the finish line in your goal time.

Use your long runs as race pace practice and wear the clothing you plan to wear during the race. We recommend running 13-15 miles 2 weeks out and 8 miles the weekend before a marathon (for a half marathon, run about 9-11 miles 2 weeks out and 6 miles the weekend before the race). During each of these runs, aim to run 4-8 miles at race pace. During the week (3 and 2 weeks out), run 15-20 minutes at tempo pace (only 1 time per week). These runs get your body use to that pace and will help you mentally as your body fatigues later on in the marathon.

Taper time can be hard for many athletes because we are so used to filling up our time with running and marathon training. This is a good time to refocus on sleep and eating well, or watch that DVD series you've been meaning to start or read a book you've had on your list. Keep yourself occupied and enjoy the extra time. Don't fret about the miles or what other people are doing. Avoid looking up blogs or articles about training or taper time as well. You don't want to freak yourself out! We recommend unplugging a bit the week before your race; go to bed early, shut the TV off, turn the computer off and leave the phone in the other room. Allow your body and mind to rest.

In the end, it's about trusting your training and staying positive. Believe you will do great and you will have a great race.

Race Week Tips

With the Portland Marathon this Sunday and many other marathons and half marathons scattered throughout the rest of this month and into November, it's time to get serious about race week prep. Surprise - it's not all about running!
 
Here are a few tips and strategies for your race week and on race day:

1. Sleep. Go to bed a bit earlier this week. Shut off the computer and the TV and give yourself a few extra hours of rest. The two nights before the half marathon is when quality sleep matters the most. You’ll most likely be too amped up the night before the race to sleep well or for very long anyway.
2. Rest. If an injury is starting to flare up, take a few extra days off instead of worrying about getting your final runs in. Your primary goal this week is to do everything possible to get your body feeling fresh and ready to run on race day. Your fitness is already established, so any running at this point isn't going to get you in better shape for race day.
3. The Expo. Race expos are fun and it’s a great way to check out new gear and products. Take advantage of the bargain prices but never, ever wear anything that you bought at the expo on race day. Stick with what you know! The same goes for the food samples, buy some to try after the race but don’t eat anything new on race day. Also, avoid eating too many of the free samples of sports drink and energy foods – you don’t know how they will react with your stomach.
4. The Day Before. Either walk around for 20-30 minutes or jog for 2 miles. Avoid spending hours at the expo. Get home, put your feet up and rest!
5. Race Morning. Aim to drink about 16 oz of water the morning of the race (about 2 hours before). This is enough time for the water to pass through your system. Eat your normal pre-long run breakfast about 1 hour before your start time.  You might want to wear an extra layer and some gloves or socks for your hands that you can toss at the beginning of the race (tossed clothes are collected and donated). For extra cold mornings, bring hand warmers for your feet and hands - just don't forget to take them out of your shoes before you start running!
6. Know Your Race: Familiarize yourself with where the water, refueling and medical aid stations are on the course. This information is usually found under the course description section on the race website.
7. Run Your Race. Don’t allow your adrenaline to take over at the start. It’s easy to get caught up in the excitement of the start and run faster than planned. At the start and during the first few miles, ignore everyone around you and focus on your pace and your strategy. Let people pass you – stay on your pace. You’ll be passing those people soon enough! It’s better to start 1 minute too slow than 1 minute too fast. One minute too fast will zap your energy and most likely cause you to hit “the wall” earlier in the race.
8. Post Race. Get warm and get food and water immediately after crossing the finish. Take the mylar blanket and grab food.  (Bananas, energy bars, sports drinks, fruit, and bagels are all good options). Even if you can’t eat immediately, you’ll need to put something into your system with 30 minutes of finishing. If you're checking a bag, then put some post-race food in this so you don't have to rely on the food provided by the race.

And last, but not least, trust your training. You put in the time and the effort and that is what matters come race day. You can’t control the weather, the crowds, the temperature. You can control how you choose to deal with those factors on race day. Believe in yourself and your hard work and dedication will shine through! 

Good luck runners!

Staying motivated

Training for a marathon isn't an easy endeavor. There are early morning runs to avoid the heat, lots of long weekend runs, speed workouts, cross training, and to add to it, sleeping, eating and your non-running life! It can be hard to balance everything, especially during the summertime when we are taking vacations and enjoying the nice weather and longer days. Losing motivation or finding yourself skipping runs is a natural by product of training. When you find yourself in this predicament, try these 4 tips. They've helped me and Jessica out of a few ruts.

1. Meet a friend, or a group, for a run. Use your easy or recovery days to run with a friend. Use the time to chat and keep yourself honest with your pace (this should be your slower run). Group runs are great because of the different paces; one week the group pace might challenge you and another week, it's might help you hit that slow, easy pace.

2. Pick a destination. Use your running time to reconnect with friends and then continue the conversation over drinks, brunch or coffee. Or, head out by yourself - plot out runs that end at your favorite brunch spot, new coffee shops, or your local wine bar and reward yourself at the end.  Don’t forget your money (we keep our money and IDs in a plastic sandwich bag- it works)!

3. Change of scenery.  Keep things fresh or re-inspire your running by exploring new routes through your city. Hop on a subway, train or drive out to a park or lake you haven't run around.  If you’re traveling, look online for local running spots instead of leaving directly from your hotel. 

4. Accountability. Find a coach, a buddy, or a family member to hold you accountable. Give them your training schedule and ask them to ask you about your runs.  If that's too much, print out your monthly plan and tape it to the mirror in your bathroom or leave it on the fridge so you'll see it everyday.

How Speed Workouts Improve Your Running

With fall marathon season in full swing many runners, both seasoned marathons and newbies, are taking to the track for some faster paced running. Ever wonder if it's worth it? Here are five reasons why interval workouts are for every marathoner:

1. Build Strength
Speed work gets fast-twitch muscle fibers firing, and recruits more muscles than slow runs do. As you lengthen your stride to sprint, you engage your glutes, hip flexors, and extensors. This improves range of motion and helps alleviate tightness.

2. Faster Feet
When you run a fast pace, your feet turn over at a more rapid rate. So with enough practice, this quicker cadence becomes more natural, which means you'll need less effort to move faster on any run.

3. Improve Stamina
Speed sessions help maximize your aerobic capacity. When you hit a fast pace, you force the heart to pump oxygen through the body at a quicker rate. Over time, that makes your heart stronger, so it can deliver more oxygen to the muscles, and helps your muscles use oxygen more efficiently.

4. Run Stronger and Longer
By sustaining a comfortably hard effort, you condition your body to hold a faster pace for longer before lactic acid—the waste produced when the body burns glucose—starts accumulating. That helps stave off the burning sensation that's so often linked with running hard.

5. Make the Joy of Running Last
Even if you don't care about getting fast, you'll enjoy the post track euphoria and the fitness gains that go along with speed work. When you're fitter, you can cover the same miles with less effort and bust through plateaus.

5 Ways to Prepare for Marathon Training

Wondering what you should be doing to get ready for fall marathon training? You’re not alone. Here’s how we recommend you fill those precious weeks leading up to the start of your marathon training:

(1) GET HEALTHY. Now’s the time for a little TLC for any extra tightness or nagging pain that’s been creeping it’s way into your spring running. Maybe this means taking a week or two off from running or a couple visits to your favorite therapist. Also, don’t forget the value of a good non-running shoe. Women, with warmer, summer weather comes flat sandals, flip flops and high-heeled sandals. None of these are good for your achilles or your feet. Instead, spend more time in shoes with about a 1-inch lift and some arch support.

(2) SETTLE INTO A ROUTINE. Marathon training must be a priority for it to be successful. So, make sure you’ve figured out a way to fit in at least 3 runs a week including one day a week that will work for your longer runs. If you figure out how to make your schedule work in advance, it’ll be a lot less stressful when training officially begins.

(3) PICK UP THE PACE. Get your body used to the faster paced workouts included in most marathon training plans with at least one run a week that includes speed bursts in the middle or at the end of your run. For example, after a couple miles into your run, pick up the pace 4-6 times for 15 seconds to a couple minutes. You don’t need to sprint, but get out of your easy, regular pace. Alternatively, finish your run with a fast last mile at a comfortably hard pace similar to a tempo pace. This pace should feel challenging, but you should still be able to control your breathing.

(4) LONG RUN PREP. Take a look at the long run distance in week 1 of your training plan. Now make sure you’re ready to tackle that distance by building up over the next couple of weeks to a mile or two below this distance. For example, if the first week of your plan has you running 10 miles, you should be able to run 8 miles before starting week 1. This way you adhere to the 10% rule of only increasing your long run distance by about 10% each week. 

(5) FIND A PLAN! No marathon experience is the same, so we believe no plan should be exactly same. Make sure your training plans works for you – not just your training partner. For a fully customized training approach and a fun, supportive environment, check out our 16-week training plans.  

Marathon Reflections

I completed my 12th maraton on Oct 5th. I use the word "completed" because I am thrilled to have finished it. I'm battling a weird hamstring injury, I moved and changed jobs about 6 weeks before the marathon. My mind was not in marathon mode! I wanted to attempt the race because you never know what's going to happen on marathon day. I set 3 goals and I told myself that it's okay if I don't finish -I didn't want to risk long term injury.

I spent the week before the race resting and icing. I foam rolled, I got a massage and I gave my hamstring a lot of TLC. It was feeling better but the nagging sensation didn't go away. I wasn't sure my hamstring would last 26.2 miles.

Race morning arrived and my friend and I got to the start, hugged and wished each other luck. This is the first race I've ever started thinking I might have to bail out. I hooked up with the 3:30 pace group and hoped to hang on to that time. My training runs put me at a faster time but my leg wasn't making it through long distances so I decided to back off early.

I felt good until mile 11.5. At that point, we got stopped by a train (yup! only in Portland, Oregon will your race be stopped by a train!) and then began a slow, gradual hill. It's one of those where you don't quite realize you are on a hill until you see it on a map. My hamstring did what it had been doing at mile mile 15-18 in my long runs - just kinda stopped working. It doesn't seize up, cramp or feel sore; it feels like I'm running in mud.

At this point, I didn't think I was going to finish. I kept giving myself distance goals - just get to the bridge and then you can stop; just get to mile 18 and you can stop. Just get to mile 21. Jessica jumped in with me at mile 21 and helped me push through those last 5 miles. They were slow but i kept plugging along. I had to let go of my ego and say, I'm happy and proud to finish this marathon - regardless of my time.

The fans, especially my fans, motivated me and helped keep me going. I am so happy that I finished; that I didn't quit and kept plugging along. In my situation, I knew my hamstring and the sensation well enough to know that I wasn't causing more damage. If I felt that I was going to strain my hamstring and cause more damage, I would have stopped. Having support and "coaches" surrounding me with encouraging words helped push me through my mental barriers of "I can't keep going".

I learned a lot more from this marathon than the marathons when I BQ'd or PR'd. I learned that it's okay to change your goals and sometimes a finish is the best thing you could have ever imagined.

Fall Marathon Guide

by Elizabeth Eckhart

While some may associate cooler weather with indoor workouts, distance lovers know that fall is actually prime time for running a lengthier workout. Which is why many of the world’s top marathons take place between October and January. Besides that cool autumn breeze being safer for runners − some oddly warm fall days in past years have had catastrophic results − committing to a end of year marathon means your summer workouts are driven by a tough but worthy goal. Plus, once you’ve finished, you can feel free to indulge in a slice of pumpkin pie, or any other holiday treats that are sure to come your way. Below, we’ve picked out some of the most fun fall and winter marathons. If you’re not participating in any this year, be sure to check in on the races − most sports packages will cover the major marathons (click here for channel info). Then, start planning your own marathon outing for the 2015 season!

Bank of America Chicago Marathon: This famous marathon has been held annually for an impressive 30 years, and will be taking place this year on October 12th. The race is capped at 45,000 registered runners, a number that is generally reached well over half a year before the race day. Since it’s a city marathon, Chicago’s course is flat and fast, meaning that many record-setting times have occurred on the cement terrain. Moses Mosop of Kenya won the 2011 race, setting the record at 2:05:37, and Liliya Shobukhova of Russia has clocked in at 2:18:20 (although her credibility as an athlete has been called into question).

Polar Circle Marathon: If you’ve never been to Greenland, participating in this marathon will show you that the country is most decidedly not green − at least not where you’ll be! This is one of few arctic races, which prides itself on polar landscapes and ice sheet ground. The course takes place primarily on a gravel road (though chances are the road will be hidden beneath a few layers of snow) in Kangerlussuaq, Greenland, just north of the Polar Circle.

TCS New York City Marathon: Like Chicago’s course, New York City shows off some stunning skyline views and a variety of the cities interesting neighborhoods in all five of the boroughs between the start and finish lines. The first Sunday of November is always “Marathon Sunday,” when over 2 million New Yorkers head out to support the athletes attempting the race. The race attracts over 100,000 applicants, of which 45,000 are chosen based on qualifying times, charity support, and lottery.

Marathon Des Alpes: This marathon, also known as the French Riviera Marathon, is a race which has shockingly only been held for four previous years. This year’s fifth event, however, has already surpassed an impressive 12,000 runners who are registered and willing to run through the famous seaside towns and gardens. Besides picturesque villages, runners will also be delighted to see the Nice Phoenix Park, filled with peacocks, ostriches and even exotic fish. They will also run past the Mediterranean Sea, the chateaux and villas of Cap d’Antibes, and much, much more!

Bagan Temple Marathon: “Adventure Marathons”, such as the Polar Circle Marathon, offer some of the most unique and stunning views, and the Bagan Temple Marathon is no different. This race is in central Myanmar, within the ancient site of Bagan, which is home to more than 2,000 temples. The course also winds through smaller villages, offering a look into both the ancient culture and current lifestyles of Myanmar residents.

Honolulu Marathon: Though the Honolulu marathon takes place on an island in the middle of the Pacific Ocean, it is still one of the ten largest marathons races in the world. The race attracts 25,000 annual runners who are led around a volcanic crater, Diamond Head, and Kapiolani Park. Runners will also run by Iolani Palace and Kawaiahao Church - two of Honolulu’s proudest tourist attractions.

No matter which marathon you choose, local or international, lace up your shoes and complete that training, since it won’t be long before the chill air turns too brisk even for the most dedicated athletes!

How to Taper Effectively

by Meghan Reynolds

The reason behind tapering before a competition is to be as well rested as possible in order to maximize your potential on race day. This is not a rest or recovery period. Instead, these 2-3 weeks are when you reduce miles while maintaining intensity. If you are tapering for a marathon, plan to run about 30% less from your peak mileage 3 weeks out and about 50% less 2 weeks out from the race. While the miles decrease, your intensity doesn't. We recommend you run several race pace runs (especially, if you are going for a PR) and tempo runs during the taper. Don't slack on these runs, they are what will get you to the finish line in your goal time.

Use those last few long, weekend runs as race pace practice. We recommend running 13-15 miles 2 weeks out and 8 miles the weekend before your race. During each of these runs, aim to run 4-8 miles at race pace. During the week (3 and 2 weeks out), run 15-20 minutes at tempo pace (only 1 time per week). These runs get your body use to that pace and will help you mentally as your body fatigues later on in the marathon.

Taper time can be hard for many athletes because we are so used to filling up our time with running and marathon training. This is a good time to refocus on sleep and eating well, or watch that DVD series you've been meaning to start or read a book you've had on your list. Keep yourself occupied and enjoy the extra time. Don't fret about the miles or what other people are doing. Avoid looking up blogs or articles about training or taper time as well. You don't want to freak yourself out! We recommend unplugging a bit the week before your race; go to bed early, shut the TV off, turn the computer off and leave the phone in the other room. Allow your body and mind to rest.

In the end, it's about trusting your training and staying positive. Believe you will do great and you will have a great race.

When marathon training is hard...Really hard

by Meghan Reynolds

I haven't written about my training in a while for a number of reasons: 1) I moved, 2) I started a new job, 3) my training has sucked. Yup, sucked. I haven't been hitting my mileage or my times. My legs feel like they are full of lead. There's no acute trauma or reason for this pain, instead, it's built up over a few years of not treating my legs to the time off or rest that they probably needed. I had a really bad skiing accident in Dec 2012 which lead to a lot of trauma on my left hamstring. I let it rest but proably not enough and I think I've been compensating since. My hips are not aligned and because of that, I have started to compensate in my stride.

This realization (coming after talking to PTs and massage therapists) is making me look at my marathon on Oct 5th very differently. I am going to start the race but I am going to listen VERY closely to my body and heed its warnings. If I have to slow down or stop, I'm going to do just that. It's tough having to adjust your goals, especially after working really hard to meet them, but I believe it's the best course of action for me - physically and mentally.

I will be racing on Oct 5th but it might not be for my 3:20 PR; it might be for a finish. I have 3 sets of goals and I will be happy to meet any of them. What I'm learning throughout this process is the importance of setting goals and being able to adjust them; life is in constant flux, thus your goals should reflect that.

2 Great Alternatives to the Track

 by Jessica Green

Whether you have access to a track should not determine whether you are able to complete your track workouts during marathon training.  Certain workouts are designated for the track because a track provides precise, quarter-mile distance markers and a flat surface perfect for uninterrupted running and accurate feedback about your pace and times. Unfortunately, it’s not realistic for a lot of people to get to a track once a week for their track workouts. For some, it’s because a track is not nearby, and, for others, it’s because the thought of running around a track is very unappealing (to the latter, I recommend training in a group at the track - it's much more motivating).

Whoever you are, if you can’t get to a track, try these two alternatives to the track to get the most of out of your designated "track workouts." 

(1) Find a flat pedestrian path or trail with quarter-mile markers.  Most track workouts can be broken down into quarter-mile distances such as 400s, 800s, 1200, 1600s, etc.  Many cities have running paths with distance markers.  With the distances all marked out, all you need is a timer to track your workouts.  If your city doesn’t have a path with distances marked out, don’t be afraid to bring some chalk and make your own during your warm up.

(2) Set up your GPS watch to auto lap at .25 miles rather than 1-mile. This works well when you can’t find any distance markers. Plus, it provides you with your quarter-mile splits during longer speed intervals. This is important because it allows you to monitor whether you are running at a consistent pace or starting out slow and finishing fast or vice versa. 

Marathon Training - Week 8 = Speed

by Meghan Reynolds

Half way through marathon training and I'm feeling good. This week was all about speed and yoga. Since I'm on a bit of a vacation until my new job starts at the end of August, I'm using my days off to check out yoga classes and get everything ready to move.

On Monday I did an easy morning run along the waterfront with Liz. I then did an easy yoga class at Core Power Yoga. I felt great after the yoga class. As you all know, my hamstrings are really tight and finally getting into a yoga class showed me just how tight - I could barely get my fingertips to the floor! I had to bend my knees a lot. This is unusual for me; I use to be able to get my palms flat on the floor.

Tuesday, Jessica and I met for a track workout. We did 6x800s. It was hot but a great workout. I completed all of them in my pace zone. It was tough but I did it. Jessica did a cruise workout and stayed behind me which was great because I got coaching and she gave me some insights into how I run repeats.

Wednesday was my cross training day and I did 2 yoga classes. It was great and I felt so much better when I woke up on Thursday morning. My hamstrings were sore but not tight. I did an easy run to Grant Park where I babysat Lucia while Jessica coached. We are working on getting Lucia to run (just kidding, she's working on walking first!)

Friday was my race pace run. We did 6 miles at 7:30ish pace. It was a tough workout. I'm planning on doing 3 more before the marathon, building up to 12 miles at race pace. My race pace is going to be a hard one for me - it's a bit of a stretch. Saturday was yoga and Sunday was a 4 mile run with 2 miles at race pace thrown in - just for the hell of it.

On to week #9!

Long Run Tips

Long runs aren't your typical "head out the door and run" activity.  Unlike shorter distance runs, any run lasting over 90 minutes should include a certain amount of advance planning, taking into consideration things like safety precautions, nutritional and hydration needs, weather conditions and transportation needs. To avoid disaster during a long run, check out our top things you should know before you go.

The primary purpose of your long runs is to build up time on your feet. In other words, build endurance by challenging your body’s ability to run for long periods of time.  Although the most important aspect of these long runs is plain and simple - log the miles, there are a few key considerations to take into account if you want to get the most out of this type of training run:
 
1) Race Pace Practice: Typically, you want to run 30-90 seconds per mile slower than your goal pace or race effort during your long runs. If you are training for specific time, inserting a few miles at your goal race pace in the middle or end of your long training runs is a great way to mentally and physically prepare yourself for what it actually feels like to run your target pace after an hour or two of running.  A word of caution – don’t be discouraged if race pace feels tough. Additional training, taper and adrenaline will help you on race day. Instead, focus on your ability to hit your target time and maintain it consistently for a few miles.
 
2) Hydration & Refueling Strategy: Use your long runs to practice your race day hydration plan. Too many people get sidelined with stomach cramps and bathroom issues as a result of too much or too little water on race day. Check out how frequently water is offered during your race and practice drinking at similar intervals during your long runs.  On your long training runs, we recommend drinking 4-6 ounces of water every couple of miles. If running over an hour, your body will want more than water. Include 30-60 grams of carbohydrates (150-250 calories) per hour during any run longer than an hour. This may include sports drinks, gels or energy bar. Feel free to ask us for refueling recommendations.
 
3) Dress Rehearsal: Use your long runs as dress rehearsals for the real deal by wearing clothes and running accessories that you plan to wear on race day. Longer distances bring out chaffing in new, and often unforeseen places, so it’s best to get familiar ahead of time with what works and what doesn’t. You can also do this for your pre-workout meal prep!

Marathon Training - Week 7

by Meghan Reynolds

I'm almost half way through training and feeling strong. I did my leg strength work 2 times this week and it's making a difference. My hamstrings are still sore but not like before and they recover much faster.

I had to shift my training days (once again) because of a 3 day trip. I did a fun, fast 7 miler on Monday morning along the waterfront and a 9 miler on Thursday morning. My 9 miler included 2x1 mile repeats and coffee with Jessica and Lucia.

On Friday, I did an easy 4 mile run and then timed Jessica and Marie in the Dual Duel - a crazy, fun 10 mile race on a track. Each team member runs 5 miles but in 400 meter increments. I ran it last year and loved it. Of course, you hate it on laps 13-16 but it's amazing to do and you come out feeing strong. I couldn't find a partner so I said I'd time it.

On Saturday, I went to Multonmah Falls and hiked to the top. It was a pretty steep hike but worth it for the views. Jessica, Marie and I met on Sunday morning for our long runs. We ran in Forest Park and focused on minutes run instead of miles. Marie reminded us that 15 miles in Forest Park on the trails is very different than 15 miles on the road. Her approach is to focus on minutes so that you are getting the same amount of time on your feet (as opposed to more when running trails). We did a fun route that I hadn't ever done before. Those girls are fast and they pushed me which was great. I ran for 2.5 hours and needed a nap!

Melting away our running aches and pains

by Meghan Reynolds

No matter how strong I am, how in shape I am or how much yoga I'm doing, I'm sore - A LOT! I sometimes feel like my hamstrings are made of lead. This feeling has been increasing over the past few weeks as my miles have ramped up and I'm doing track workouts. The soreness and pain diminish pretty quickly after running, it rears its ugly head during my runs. This has happened before and through trial and error, I discovered what relieves this soreness and pain (besides total rest): strength exercises and the MELT METHOD.

I still do yoga, foam roll and stretch but the combination of strength and MELT have relieved my body of so much soreness and pain, it's like a miracle. Seriously. Below details what I've been doing and why it helps.

Strength exercises - these exercises specifically target my hamstrings and glutes. I need to build up strength so they don't fatigue as quickly and are less prone to injury.

Bridge Lift and Walk

Single Leg Bridge Lift

Clock Lunges

Glute Press Up

Single Leg Deadlift

MELT Method: I use the actual MELT balls but you can use a tennis ball and golf ball. I do this after every run and in the mornings if my feet feel cranky. The reason MELT is effective for hamstring and glute issues is because the technique addresses dehydration. We have connective tissue all over our body, and in its simplest form, is what holds our muscles and organs in place. When this tissue is dehydrated, it doesn't move as well. When you bring back fluids to the tissues, you feel better and your body moves more easily. Check out this example of a 3 minute foot release from the MELT Method founder. Sometimes I just roll my feet on the large green roller (you can use a frozen water bottle). Do this for a week and I promise, you'll feel the difference.

Marathon Training - Weeks 5 & 6

by Meghan Reynolds

Track is back in my life. It's been awhile since I've done consistent track workouts and wow - those workouts are hard! Week 5 was a tough week because it was after the hilly half marathon and my body was fried. I recouped, slept a lot and had a lot less to worry about in my life so my runs were better. Monday was an easy recovery day, Tuesday was track and it was rough, rough, rough. I couldn't finish one of my repeats. The rest of the week was fine, did a spin class and but didn't do any strength besides core work. My hamstrings are really tight so I need to go back to doing MELT Method on a weekly basis and fitting in a yoga class.

On Saturday, Jessica and I met for a run. We did 10 miles in Forest Park which was awesome. First, it was great because we were back doing long runs together and secondly, I felt pretty good. The last 1.5 miles were hard but I survived.

This past week was a great week for me and running. I had some great runs by myself, a great track workout and an awesome long run. Jessica and I did a killer track workout: 2 x 1200, 2 x 800 and 2 x 400. It's a great track workout to test your pacing. We were both happy with our times because they fell on the faster side of our training range and because we were consistent. (I was NOT consistent the week before!) My long run was great as well. I ran 4 by myself and then met Jessica for 12 miles. We ran up Terwilliger and back down. Our last few miles were our fastest and we felt great. I also did 2 days of lower body strength work. I'm recommitting to strength because my hamstrings need it and my body feels better and more supported. I'm doing a lot of bridges, clamshells, backward lunges, side lunges, squats and dynamic movments to support my hamstrings.

I'm looking forward to week 7 which brings more track, an 18 miler and a long midweek run with race pace miles.

Marathon Training Week 4 - Highs and Lows

This week was a long one because of work, life stuff. It brought a low point and then a very, very high point (more on this later...) and then I repeated that pattern during my Sunday half marathon. My Monday run was a great one along the waterfront until I got a blister at mile 3.5. It was a 7 mile run so I had to get back. I haven't gotten a blister in a year and the last time was when I wore a pair of Saucony's (after wearing Mizuno's for 3 years). This pair, the Asics Gel-Electro33's are great because I slightly pronate but my foot was having none of it past 3 miles! I was able to continue running all week and it healed quickly.

I signed up for a half marathon with some girlfriends a few months ago. We thought it'd be a fun activity for us and there was the added bonus of wine tasting at the end. It was the first half marathon for one of my friends and I trained her. She did an awesome job - followed my plan to the T!

I was using the race as a training run because it was a hilly run. I had NO idea how hilly it really was. It was kinda ridiculous! There were over 10 hills and most of them were so steep. My body hates hills! I definitely need to go back to the hill repeats that I use to do. I finished but it was the worst half I've ever run. I stopped and helped a woman who fell, I stopped and talked to a friend who came to cheer us on and I was texting with my boyfriend during it. It was pretty funny but it definitely put my hill running ability into perspective. I'm committed to hill repeats now!

It was a great lesson in not giving up and a huge reminder how mental racing is. I had to talk myself through many of the hills. Don't give up - even when the situation sucks and the hill seems insurmountable! (There's always wine on the other side!)

Motivation Monday - Week 3 of Marathon Training

Week 3 brought my first hot, sweaty runs and hiking as cross training. Monday was an easy 5.5 miler, Tuesday I did 3 miles and the Hot Bird Running workout. Wednesday was our last Forest Park trail run. It was another hilly one! It was a great way to end the series. I felt much stronger than I have in past weeks.

Friday, I woke up and ran 14. Friends joined me for 10 of those miles which was great and needed! It was hot! I was doing great and keeping the pace to a nice 8:05-8:10 until about mile 12 when I started to slow down. By mile 13, I was down to about a 9 minute pace and looking for water. I've found that my body is just kinda done about 1 mile before my long runs end. Going to have to fake myself out in future runs!

I stretched, used my Tiger Tail roller and had a great day walking about Portland and eating well. I was ready for bed by 11pm that night though!

Saturday, I went to the coast and hiked Neahkanie Mt with some friends. It was a beautiful hike. Jessica was down below running with her Dad and baby, Lucia. We met up after for some drinks, food and a little smashball on the beach. 

Week 3 was great - I didn't do everything on my plan but I felt pretty strong and ready to tackle week 4 and the half marathon on Sunday.