Always learning – RunningWell

Hi Everyone!

Huge congrats to all who raced this weekend! Andrew Higgs in the Chicago 5K who raced into crazy winds and flying blind bc there is no gps signal there, and matched his time from the track. I think that’s worth about 10-15 seconds. And then in the marathon! We had myself (BQ), Steph (BQ), Miguel (BQ)and Clare (BQ and PB). We all ran super strong races. And I’m reminded once again that the marathon really is a celebration of all the training we’ve done and that getting to the starting line in one piece ready to go is a victory in itself.

Having just run my first marathon in 4 years, I thought I’d reflect on and share things I thought I did well, and things I could learn from and improve on in case they resonate for anyone else.

Things I could learn from and improve on:

· My mindset in the weeks leading up to the race. I kept reminding myself that I was older and therefore should be slower than I had been in the past. I tell my athletes that fatigue during this period is what it’s all about and that work is work, but I had a hard time buying into that myself and talked myself out of going for an A goal. What I forgot is that older also means wiser. One time when I was in my 20’s I ran the Chicago marathon and PB’d through the half and broke down at 30K. I was faster then, but I am smarter now. Also, many women in my age group ran faster than me, and a handful in the group ahead of me did too! So I will try to keep looking ahead and getting smarter, and learning from those who are blazing the path.

· The comparison trap. I kept looking at past workouts I’d done to map the times I was running currently on top of them,forgetting that every training cycle is unique, and I bring different strengths to each one. Also every training cycle we go through becomes a bedrock layer onto which the next ones are built. So you really can’t compare. Just do what you can in the moment.

Things I did well:

· Taper. Tapering is one of my great strengths. Lol. It does feel hard to rest completely after running has become such a part of your every day existence, and it does actually take some will power and doesn’t always feel great. But man, does it make a difference to show up rested. Less is sometimes way more!

· Nutrition. I took more gels than I ever have in a marathon (7) and sports drink at every station. Energy was never my problem in this race – I felt topped up right till the end.

· My mindset on race day. My self talk throughout the race was entirely positive, engaged, and optimistic. Sometimes you have to work for that mindset, and sometimes it shows up. I credit surrounding myself with great, positive people before the race, and also the fact that there was no gps signal and I couldn’t find the pacers, so I just ran by feel. No pressure, and no constant reminders telling me my pace. So I just kept telling myself I was doing great and it worked out. I also really enjoyed it and had a lot of fun. Yes, it helped that conditions were perfect and the crowds all the way through were spectacular. So the mindset flowed more easily. But now, knowing what I want it to be, hopefully I’ll be able to get back there even when the external circumstances aren’t as ideal.

So that’s it. Sorry to make this one all about me. But I do think regardless of the times we run, we are always learning, and why learn something and not share it. We are all only getting older and wiser – a true gift.

On to tomorrow’s workout! Lakeshore and Leslie. 6:05 drills, 6:15 GO.

1. 2 x 1 mile w 1 min rest. Start at marathon race pace, and move into half marathon race pace for the second one. 2 min rest.Then 4 x 800m w 1:15. Closer to 10K pace. If you can work down to 5K pace for the last one, amazing. If not, just keep a good rhythm.

2. If racing the TCS Full or Half this weekend:Taper workout! I’ll give you what we did before Chicago bc it seemed to do the trick: 1 mile at race pace, 2 x 400 a lil quicker. If doing the half, you can do up to 4 x 400 if feeling good. (you don’t need quite as much rest as the full marathoners)

3. If racing the TCS 5K: 4 x 400 w 1:15 rest @ race pace. 3 min rest. 4-6 x 200 faster w 1 min rest.

That is all – see you in the am! (I’ll be cheering – might have to ride my bike there lol)

Seanna