Boston: The Tune Up

The Boston Marathon – the granddaddy of all marathons… the big show… the Super Bowl!  This is the race many a runner has dreamed of getting to.  The road is hard, the work required to get into it, via a BQ, is daunting.  To a select few it’s the pinnacle of hard work and dedication for that one moment in time, to run the storied 26.2 miles from Hopkinton to Boston.  We are 23 days away… OHHHHH the pressure!!!

Listed below is a brief recap of my build up, or if you will tune up events to the big day.

ATC Resolution Run 10K – 40:58; 6:35

This was the first stop of a planned 3 race tune-up; just to see how my training for Boston was going.  I officially started training December 16^th so two weeks in I was more focused on endurance which with the challenges of this course definitely showed me I needed to put in some quality mileage work to get my wind back.  Overall, my splits were relatively where they needed to be this point of training so I gave myself a win for this one.

Split Time Distance Avg Pace Summary 40:58.3 6.29 6:31 1 6:16.6 1.00 6:17 2 6:27.8 1.00 6:28 3 6:28.4 1.00 6:28 4 6:35.6 1.00 6:36 5 6:56.7 1.00 6:57 6 6:27.3 1.00 6:27 7 1:45.9 0.29 6:0

ATC Heart and Soles 5K – 19:11; 6:10

The second stop of the tour found me at the Atlanta Track Club’s annual H&S 5K.  This race is always billed as a fast course qualifier for the AJC Peachtree Road Race, the world’s largest 10K.  My focus for this race was to work on foot turn over while at the same time staying relatively within my marathon pace goals.  Even though my times may not reflect it, I actually struggled in this race.  If it were not for this young kid that came by me I would’ve thrown it in at mile 3.  The lesson I learned from this event was I needed more speed work and to work on proper pacing.

Split Time Distance Avg Pace Summary 19:11.9 3.15 6:06 1 6:05.6 1.00 6:06 2 6:07.2 1.00 6:07 3 6:11.5 1.00 6:12 4 :47.6 0.15 5:27

ATC Spring Tune Up 15K – 1:02.54; 6:44

Where the rubber meets the road!  This course was a pretty challenging foe.  In years past I only ran the 8K because of ‘The Hill from Hell’, which you pass twice if you do the 15K option.   I won’t get into much detail for this event, for a complete recap of this race see my previous post 2014 ATC Spring Tune Up.  What I will say is after 10 weeks of training I left this event feeling pretty good from the overall results.

Split	Time	Distance	Avg Pace
Summary	1:02:54.7	9.30	6:46
1	6:21.7	1.00	6:22
2	6:20.4	1.00	6:20
3	7:05.1	1.00	7:05
4	6:46.2	1.00	6:46
5	6:48.7	1.00	6:49
6	6:45.4	1.00	6:45
7	6:55.5	1.00	6:55
8	7:20.0	1.00	7:20
9	6:40.1	1.00	6:40
10	1:51.5	0.30	6:12

Publix Georgia Half Marathon – 1:31.53; 7:00

Remember earlier when I said my training called for 3 tune-up races?  Well I originally planned to sit this event out, but decided the week of to register for this event (thanks Jeneen) for one last race simulated run.  The focus of this run was to practice pace strategy.  For the first couple of miles I initially stayed to plan – it’s really easy to get sucked up into the push of the early miles to keep up with the heard.  The Georgia Half is a pretty tough course so I figured this would be an excellent opportunity to see if I could sustain the early mental urge to hold back and make a push later in the race.  For the most part things went according to plan.  The pacing and effort was there, struggled some on the back end, but overall I think it was a great experience which gave me confidence for the next few weeks.

Split	Time	Distance	Avg Pace
Summary	1:31:49.4	13.21	6:57
1	7:32.9	1.00	7:33
2	7:13.9	1.00	7:14
3	6:55.7	1.00	6:56
4	6:42.3	1.00	6:42
5	6:31.3	1.00	6:31
6	6:41.4	1.00	6:41
7	6:56.5	1.00	6:56
8	6:43.4	1.00	6:43
9	6:36.7	1.00	6:37
10	7:04.2	1.00	7:04
11	7:15.6	1.00	7:16
12	7:19.0	1.00	7:19
13	6:56.5	1.00	6:56
14	1:19.8	0.21	6:27

So, to sum up… training is going well overall.  There have been a few hiccups here and there with the weather (anyone remember the Polar Vortex?), fatigue, and just ready to get it done.  But, I’m trending for a good showing and ready to represent for the ATL.  Beantown I hope you’re ready!!! 

Keep Running!!

Jerome

Running 101 - How to keep your running resolution intact.

So, we are 3 months into 2014.  How are those resolution/goals holding up?  Did you make a goal to start running, to walk then run, or to run your first 5K-marathon?  What ever the goal, you aren't alone in this journey.  Like anything; you must create a plan, a road map if you will for how you will make running a lifestyle.  Start with the basics by first walking, finding like minded friends, having a plan, and investing in yourself.

I want to learn the ways of The Force!!

As a child, you crawled before you walked, you walked before you ran.  To start running, the principles are pretty much the same.  For your first two weeks try run walking for 15 minutes at a time.  Keep it simple, go out your front door 7-8 minutes and turn back around.  No more, no less.  Remember if you want to see results you can't be afraid to push yourself.  If you can solve Pythagorean's Theorem while working out you aren't pushing hard enough.  Your first goal, should you choose to accept it, is to be able to comfortably run/walk for 15 minutes and then build from there.

"Uh, everything's under control. Situation normal."

When starting your journey don't be afraid to share in the fun.  Find a few friends with the same goals, maybe slightly more challenging than yours.  As a group you can hold each other accountable to continue running.  I find it harder to cancel on a run when I know I have to meet up with people.  Besides having an accountability partner you also have someone which you can bounce ideas off of, sign up for races, and share in the joys and pains of your new found adventure.

I sense much anger in you...

Even with a modest approach to running you will be tempted to sway.  The weather, work, family commitments, etc.  To stay on track you must have a plan.  There are many training plans out there.  Take the time to find a plan that works for you - fits your current situation or lifestyle.  At the same time, don't be locked to the plan.  Make adjustments as needed... life happens and you must address things when necessary.  Having a plan is your guide to success.  Print it out, put it on your refrigerator or on your desk at work.  Work the plan, don't let it work you.

Running is an investment, so if your motivation is low then pay yourself to run.  For every mile you run pay yourself a $1.  At the end of the week/month use your money to buy yourself something you've been wanting.  Make the investment in your new health a fun event.  If you get a new personal record in a race pay yourself a bonus - maybe $50-$100.  Let your imagination go wild.  Remember you are in control of your journey.  Make it fun.

Last but not least...  There will be ups and downs on your journey.  One week you will feel like you could run forever, the next week 1 mile could feel like a death march.  Don't let this deter you.  Just like life, running has many challenges... it's those challenges which you learn from, which you grow from.  Learn to embrace the bad days as much as you are elated with the good days.

Believe in yourself, because I believe in you and... Keep Running!!

~ Big Rome