Mountains 2 Beach Marathon Training Week 1

Well, here we go! I took a break last month from running and now it’s time to get back into the swing of things to start training for the Mountains 2 Beach Marathon in May.

Monday 12/31

My final run of 2018! 5.1 miles at 8:22 /mile. My pace might have been fast but it was anything but easy. After returning from Hawaii, where I did minimal running and a lot of eating, it was tough to get started. The weather was colder that I would’ve liked but I wanted to run one more time on the Los Gatos Creek Trail before heading up to San Francisco.

Tuesday 1/1

Happy New Year! In Japanese culture, we celebrate the new year on 1/1 with a lot of really good food.. and it continues throughout the day. So I took a rest day – truth is, I needed it after my 5 mile run and I am also trying to build my base slowly to avoid any injuries this year.

Wednesday 1/2

4.1 miles easy effort, 8:53 /mile. First day back to my early morning workouts – this was brutal. I slept through my 5:00am alarm, my 5:10am alarm and my 5:15am alarm. It is actually amazing that I was somehow able to start my run by 5:36am. The run went “ok” and I finished with my leg circuit (2×10 weighted front squats, 2×10 weighted single leg deadlifts and 2×10 weighted lunges).

Thursday 1/3

3.8 miles easy effort, 9:07 /mile. Yesterday was hard but today was even harder. I was decently sore from yesterday’s workout so I took it easy and managed to get through this run to put the miles in.

Friday 1/4

This was supposed to be a rest day but I signed up for a Flywheel class instead – hey, at least it was still a day off from running. I really liked incorporating this in my schedule and will hopefully continue to do something like this in the future!

Saturday 1/5

Shockingly not sore from Flywheel today. I woke up and was dreading the idea of running outside with the rain and wind advisory. Despite my efforts, I just couldn’t motivate myself to run outside.. so I took my miles to the treadmill. It started well… until 3.5 miles in when I decided that I absolutely needed to stop for a break. From then on, I ran three mile repeats with my leg circuit in between. I didn’t make my planned 8 miles but it was a tough workout nonetheless with 6.5 miles.

Sunday 1/6

The weather today was worse than it was yesterday but I knew that I couldn’t wimp out of another run outside in the rain. It was so hard to get myself out the door but once I did, it was perfect. 3.8 miles at 8:17 /mile. I left my music and phone at home, ran through puddles, challenged myself against the wind and ultimately had a blast. This was by far, the best run that I have had in awhile.

Total Miles: 23

Advertisements

Flying Pig Marathon Mental Race Prep

It is race week and I am starting to feel pre-race nerves sneak up on me. I will be running my fourth marathon on Sunday in Cincinnati at The Flying Pig and there is a lot going through my mind.

Expectations

Throughout my training process, I decided to go in with little to no expectations. I was sidelined with an injury for the first three months of the year and found myself nowhere close to where I wanted to be in my training. And despite all of that, I now find myself ready to run. As the saying goes, “the comeback is always stronger than the setback”.

Inspiration

For starters, did we all watch Desiree Linden win the Boston Marathon?! If you didn’t, please catch up from Runner’s World and get ready to be inspired from her displays of sportsmanship to courage and pure grit. The Boston Marathon this past year was a tough one and I was so inspired by every runner and volunteer out there on the course. My course on Sunday will be hilly but I am ready to embrace and overcome the challenge presented to me.

Friends

I received a very comforting reminder this morning from my friend, Randy. I’m doing this with people who bring out the best in me. Our group of five will be running together as Randy chases his goal of a sub 4 hour marathon and I am so excited to be a part of it.

Long Hill Repeats: What the HILL?!

Hill training is a runner’s best ally and worst foe. It is difficult and easy to neglect but it is also crucial when it comes to building strength in your legs. The resistance that comes with running uphill pushes you to work harder than you would running on flat surfaces. To put it simply, hill training will help you to become a better runner.

Today, we will focus on long hill repeats. Long hill repeats help to improve endurance over a moderately hard effort. For this workout, the hill will ideally be about a quarter to a half mile long and not overly steep.

Workout

  • Warm-up 10-20 minutes of running (easy effort)
  • 4-6 repeats uphill at a moderately hard effort (5k race effort), with an easy jog back down after each repeat
  • Cool down 10 minutes of running (easy effort)

Tips

  • Avoid starting out too fast.
  • Use short strides for efficiency.
  • Remember to look up at the hill, and not down at your feet.

3 Reasons To Run The San Francisco Marathon

You might recall my review of TSFM 2017 here or on the Represent Running blog. The San Francisco Marathon is one of my favorite races and here are the top three reasons why you will love it too!

Landmarks

The landmarks are breathtaking and worth the early race start. After starting at the Ferry Building, runners race through Fisherman’s Wharf, through the Marina, across the Golden Gate Bridge, back down through Golden Gate Park and finish near AT&T Park. Runners get to experience the whole city in one race regardless of the distance that they choose to run.

Weather

Of course, I have to mention the California weather. Last year was perfect running weather with clear skies and mid-50’s at the start. Be sure to watch for Karl the Fog as you cross the Golden Gate Bridge!Discount Code

Discounts

Need another reason to sign up for this race? Use code AMBASSADORKELLI10 to save $10 when registering for the 5k, half marathon or full marathon distances.

3 Tips For Marathon Training After An Injury

It’s been awhile.. apologies for falling off the blogging wagon for bit as I got back on my feet, literally. Injuries happen, and usually at the worst times.

After two agonizing months of dealing with tendonitis in my foot, it is time for me to start getting into the full swing of marathon training. I would not normally recommend running a marathon so soon but I was already registered for the Cincinnati Flying Pig Marathon in May.

Here are some helpful tips if you are also training for a marathon after coming back from an injury. Disclosure: I am also going to physical therapy twice a week to help me get to where I need to be for this marathon.

Take it slow.

This might be the single, most important piece of advice to listen to. You may still be in top shape depending on your injury but your body will not be as ready to jump back in right away. Take it slow, strive for progress.

Listen to your body.

Any lingering pain? Stop now. Recovering from your injury is more important than running through the pain on a single training run. Take extra rest days between runs and add more cross training.

Relax, it will be fine.

To be honest, this one is the most difficult for me as I am competitive and often hard on myself. I was hoping for a PR on this marathon but I knew I needed to relax a bit on this goal. After taking a step back and realigning my goals, I have chosen to take it easy on this marathon. There will be more races and I will hopefully be at 100% for them.

Pre-Race Countdown

With a little over 72 hours to go until the Berkeley Half Marathon this weekend, it is almost countdown time! These are some of my favorite tips to follow but more importantly, always follow the golden rule: do not try anything new on race day.

Thursday – 72 hours to go!

  • Go for a run but don’t push it too hard by trying to cram in last minute runs.
  • Check the forecast for Sunday, read through the race guide and start to finalize your race day plans.

Friday – 48 hours to go!

  • Choose to take the extra rest if you need it or try for a short, easy effort run.
  • Start adding in small amounts of extra carbs to your meals. For me personally, I also start adding more salt to my meals.
  • Might want to check the forecast for Sunday again, especially if there is a chance for rain. I’m crossing my fingers that Sunday will be dry!
  • Rest up for a good night’s sleep – the nights leading up to the race are crucial!

Saturday – 24 hours to go!

  • Sometimes I prefer the extra rest day and sometimes I prefer a shakeout run the day before a race – up to you!
  • Go for a higher-carb diet today but be careful not to overdo it. The last thing you want is to show up to the start line feeling sluggish and full.
    • Pro tip: Choose foods that have worked in the past, remember nothing new!
  • Avoid spending unnecessary time on your feet, meaning try to avoid spending too much time at the expo.
  • Pack your bag and lay out your outfit, plus any additional items that you need on race day. This will help to cut down the stress and nerves that you might be feeling the next morning.

Sunday – RACE DAY!

  • Eat something small unless you normally run without eating anything – it is not the time to try something new.
  • Arrive early to find parking, chill out and even make a trip to the bathroom before the lines form.
  • Warm up with some jogging and dynamic stretches.
  • Have fun!!!

Also, make sure you check in next week for our Runner Holiday Guide!! (Discounts will be included!)

Re: San Francisco Marry-thon

Wow! After moving across the country, starting a new job, getting engaged and running another marathon, I’m back!!!!

Let’s  start with the most interesting part – running another marathon. Ha, just kidding but I got engaged at the San Francisco Marathon so it’s kind of the same thing. First, I beat my PR by 15 minutes AND ran a sub-4 hour marathon so I was ecstatic. (I really wasn’t even expecting to PR but the course was amazing). Then… Cade proposed when I finished!

Find out more fun details about my weekend in my blog post for Represent Running and stay tuned for more to come!

It’s TAPER Time!

To be honest, I have been MIA on blogging for the past few weeks. I was exhausted and worn out almost every day BUT I finally made it to my taper! That’s right, I only have 18 days until the Big Sur International Marathon (WOOHOO!).

I don’t think I have ever been so happy to make it to taper week… but then again, it is only the first week so there will probably be a future post on taper-crazies coming in the next few days (ha!).

Even though tapering generally means running less and resting more, it takes a lot of work – like any other part of a marathon training plan. Assuming you already have a pretty good idea of how to taper, here are a couple of my personal tips.

  • Don’t worry about gaining weight.

Practice what you preach, right? I hate to admit it but I’m the first to panic whenever I gain a pound or two when I step on the scale. My first instinct is to always cut back on my calorie intake. It is crucial that you do your best to ignore your instinct and those initial feelings otherwise you risk losing the benefits of tapering.

  • Pay attention to what you’re eating.

As a second part to my first tip, it is also important to continue eating a healthy diet. You might want to splurge but don’t, your body will thank you in the coming weeks when you run your race.

  • Reduce weekly mileage, maintain intensity.

Tapering is all about balance. You don’t want to go too easy but you also don’t want to push yourself too hard. By maintaining intensity while cutting mileage, you can work to balance your workouts.

What are some of your favorite taper tips?

 

BSIM Training Week 13

For a week that started with me falling on the ground, I couldn’t have imagined a better ending. Yes, I fell – and I must add that I was only walking to my car in a flat parking lot… Bruised knees but what else is new?

In better news, this week was a peak week with running our first 20 miler in our training!

Monday – Fartleks (4-3-2-1) repeats for 50 minutes.

Tuesday – rest day

Wednesday – 8 miles easy

Thursday – 1 mile warm up, 6 mile tempo

Friday – rest day

Saturday – 20.5 miles!!! #winning

Sunday – XT, rest day