Marathon Monday: The Miles to Boston Pt. 4

9 Mondays Until Boston!

This week of training, I struggled with some doubt and body pain, but ended the week with greater confidence.  It is amazing how in one mile of a marathon you feel terrible and are questioning everything and the next you feel like you could run that pace forever.  Things change quickly in marathon racing. You go through so many different emotions in the course of 26.2 miles.

Last week of training, reminded me of how fast things can change, even when it comes to training.  It reminded me to not get overly concerned when I have one bad day of training. Early on in the week, I really struggled with body fatigue and foot/hip pain. These aches and pains are all too familiar.  The good thing about now running for over a decade of my life is that I am very in-tuned to how my body works. I know exactly what I need to do when I start feeling hip or foot pain. Maybe this is the reason the pain does not seem to linger too long.  At least not for this week.

Tuesday, I felt literally terrible.  However, by Thursday, my body felt entirely different and my 8-mile run did not feel nearly as painful. Things change quickly. Painful days and the days full of doubt don’t last forever.  

The interesting thing with feeling so terrible is that last week was actually a slight down week.  We have been slowly building since January, so this week was a 4-mile drop.  I have noticed that in down weeks, my body usually doesn’t feel the greatest.  This pattern also helps me not feel overly concerned with the lower engery and pain I experienced in the past week.  

The doubt of questioning my goal time, mostly came out during my Wednesday workout where pace simply felt way harder than I was expecting.  Doubt is something I really struggle with on and off the run.  It is werid to even admit this because faith is such a large part of my life and who I am.  Faith in God and faith that He has me in His hands comes much more naturally to me (all thanks to grace).  The doubt is more in the form of doubting myself. I trust God with my whole heart, but it is my own abilities that I often lack faith in.  She is faster.  She is smarter. She is better.  A small glimpse of the dialogue that is contantly running in my head.  Not to get overly reflective and spiritual, but I do believe the Lord uses running in my life as a way to help me work through these seeds of self-doubt.  

I want to believe that a 2:48 or faster is possible.  I want to believe that I am in good fitness. I want to believe that I can be competitive come race day.  

The Miles

  • 6 miles with the jogger
  • 6 miles solo 
  • 10 miles. 3 mile warm-up, 3 miles of 20-seconds faster than goal race pace, 4 mile cool-down.  6:02, 6:10, 6:09 (supposed to be all 6-flat). At least, I tried. Also after a mile, I was fully recovered, so this is still an encouragement! 
  • 8 miles with the jogger
  • 5 miles solo 
  • 14 miles with Lance with 3 miles thrown in at slightly faster than race pace

Still dealing with some mileage comparison and anxiety that I am too low in mileage.  I trust Lance and I know he knows me best when it comes to running. Mileage is not crazy high, but I know the quality of work is good.  And there is still so much time to build and get those 20-milers in.

What I am Listening To 

Last week of training, I spent most of my miles listening to the “Love on the Run” series of Ali’s show.  She released a new episode each day of last week with an interview with a professional running couple. I loved it!  

I especially enjoyed the conversation with Aisha Praught and Will Leer.  They might be way faster, but even professional runners struggle with being annoyed at each other on the run.  For Lance and I, we have had way too many fights (always revolved around pace being too fast) while running together, so this very much resonated with me. 

I also loved the conversation with Steph and Ben Bruce.  I am such a Steph Bruce fan and especially loved hearing from both of them.  I am definitely inspired by the way their marriage really functions as them being such a team on and off the course.

How I am Fueling 

  • Hudson’s Z-bars 
  • Coconut water
  • Protein shakes 
  • Heart-shaped sugar cookies and chocolate (the best part of running just for fun: no limits on sugar cookies) 
  • Post-long run sushi! 

Recovery

This week, I really focused on my feet!  Pain in my feet have really flared up (I am pretty sure I have a bone spur in my left foot).  If you were to look at my feet, you would probably be deeply concerned. They are not looking so hot right now.  The left foot is in especially bad shape with what looks like a bone spur and a good sized blood blister. All this to say, my feet hurt.  My strength teacher I go to, used to be a dancer, so she had a lot of good foot exercises for me to do.  

  • Rolling out with a ball and/or frozen water bottle.
  • Foot strengthening exercises, like using toes to grab towel.  This basically just gets me to curl my toes and I can tell this is drastically helping.
  • Yoga toes almost every night seems to also be providing relief. 

Along with foot recovery, also got some jacuzzi and pool time in after our long run at the hotel we were staying at.  We basically went back and forth from the hot tub to the pool. In the pool, we swam and kicked our legs around. It felt so good after our long run earlier that morning.  Perfect afternoon recovery.

Cross-Training

Continuing with my 2 strength classes per week.  My goal for the coming week is to start incorporating more plank work.  Hopefully that will happen!  

What I Keep Telling Myself

The pain is temporary.  The pain is temporary. The pain is temporary.  

This week hurt.  It is easy for me to let the pain takeover my mind.  I am really trying to focus on the fact that it is temporary.  Whether it was a regular run dealing with overall body fatigue or a tempo that felt uncomfortable, my brain needed to remember that it is temporary.  The workout on Wednesday was initially discouraging to me because I did not hit the right pace. I also ended with hands on my knees, breathing HARD. This was just about 14-seconds off my goal race pace.  That really shook me. This should feel WAY easier! I focused too much on the pain, I do wish I could have dug in a bit more and remembered the pain is only temporary. Next time.

High + Low

HIGH

  • Long run with Lance
  • Completing the workout, even though I almost stopped when I was hurting and off pace.

low

  • Overall body pain and fatigue 
  • Feet really hurt! 
  • Tempo pace is feeling harder than I would like.

The Long Run

It is funny how your perspective with mileage really begins to change as you begin marathon training.  14 miles right now feels like not even a legit long run. As I mentioned above, this was a down week. Especially after a week of not feeling great, it was good timing to have a shorter long run.  Lance and I went on a staycation in Newport Beach last Saturday, so we ran in Orange County, instead of our typical PV long run. We ran at Aliso Woods Canyon. This is a beautiful trail and one of my favorite spots to run when we are further south.  We even saw deers on the trail! Since it was a shorter run, Lance decided to run with me. We actually did not have a single argument on our run, which is a big deal. It was a great way to start off our weekend together!

It turned out to be a nice run, especially on the way back.  It was not as hilly and the last few miles we stuck to the road and Lance paced a portion at my goal race pace (6:24).  He paced it perfectly, despite me complaining all 3 miles of it telling him it was too fast at parts and too slow at parts.  Even though I grumbled through it, those 3 miles at race pace were a good encouragement to me. For most of it, my breathing was extremely controlled and conversational.  We hit a 6:21, 6:22, and 6:14. Even in just these 3 miles that would still give me 15 seconds of wiggle room.  

The long run in numbers: 

1 hour 40 minutes

14.03 miles

7:10 min/mile average

Fastest Mile: Mile 11, 6:14 

Marathon Monday: Miles to Boston Pt. 1

12 Mondays until Boston!

In college, of all the responsibilities that came with collegiate running, the thing I always dreaded most was keeping up a training log.  I hated the pressure of remembering to log my mileage, cross-training, and comments every single day. Some runners live for these training logs, but it is just not my thing.  

I am more of a weekly reflective person when it comes to running.  I like looking at the big picture from that week’s mileage and putting to words the common thread of that week’s training. Now that I have full control of my running and my husband now is my coach, I can do things differently.  Starting today, Monday January 27th, 13 Mondays out from Boston, I will be posting weekly with mileage updates, workouts, fueling, things I am listening to, goals, and overall reflection to how I am feeling leading up to the big race.

Honestly, this is mostly for myself.  It is my open training log; a way for me to look back and see progress.  It is a way to keep me accountable to actually record all the training that I am doing. While the motive is entirely selfish, I do hope it can provide some interest to you, whether you would like to run a marathon in the future or just generally curious what training looks like for a post-collegiate, postpartum gal that still has running goals she is chasing after.

Training Catch-Up

Since this is my first Monday post, I want to do  a quick catch up on training so far. Since Christmas it has been all about base training.  I am definitely starting this training cycle at a higher fitness level compared to last year.  That being said, since July (SF Marathon) my mileage has been very low and inconsistent. I love to run, but I have realized my motivation to run comes from having a goal and something to actually train for.  I don’t think I will ever be that person that runs just to run. There needs to be something on the calendar to prepare for. That is just how I operate. I am not going to run a tempo workout just for fun, it needs to be for a purpose.  

This Boston Marathon training cycle really began right after Christmas, Dec. 26th, just under 4-months from the race.  With lower mileage leading up to this point and only a few short tempos in preparation for the local turkey trot, I needed to first build my base back.  Lance is coaching me, and I trust him completely. Every Sunday before bed, we will fill in the calendar together and he gives me my daily mileage and workouts for the week.  

I am still pretty low in mileage.  Last week was 45 miles, week before that 40, week before that 40, and the week before that 33.  This whole month of January has been about building up a base and February and March will be all about getting to peak mileage and incorporating longer tempos and SPEED!  

Base Training + First Workout

The reality of base training is that it not very fun or exciting.  It is a lot of slow and painful miles. Like with a lot of life, it is the base phase that is essential for the more glorious and glamorous aspects.  The boring and hard and slow miles lead to the fast and thrilling miles. Like a marathon, this early stage of training requires a tremendous amount of patience.  These slow miles will lead to the fast ones. You just have to keep showing up. Keep logging those miles day in and day out. The exciting miles are on the horizon.  They are coming.  

Last week, I did my first workout. 

2 miles warm-up, 4 miles tempo-ish pace, 2 miles cool down. 

I say tempo-ish because for my goal marathon time, which I am just going to go ahead and put it out into words or I guess numbers…2:48, tempo pace would need to be around 6:04 pace.  I am not there yet, so I ran goal race pace. Those four miles I was anywhere from 6:24-6:30 pace. And the truth is, it did not feel easy or natural or very comfortable.  My normal logic of thinking is wow that is the pace I am expecting to hold for 26 miles?  But after the workout, I felt confident.  I know this is just the beginning. I have a confidence that in the next 3 months of training, I will get to the point where I can hold 6:24 for 26 miles.  It will come together.

What I am Listening To 

I have never been a fan of running with music.  I have always taken pride in my ability to go out on a solo run and not rely on the company of a playlist or audiobook.  This is all beginning to change now that I have AfterShokz headphones. I could literally go on on and on, but to keep it short: these headphones are seriously amazing.

Since getting these headphones, I have really been enjoying listening to things on my runs. It is making running feel a bit less lonely since I do the majority of training solo.  So here is what I have been listening to during last week’s mileage: 

The Playlist of My Miles

  • Road to Olympic Trials- Jared Ward- Ep. 39  This one got me excited about my own goal and reminded me the power of goal-setting, especially for running.  He talks about creating exciting goals that get you out of bed training, but also do not produce anxiety. It is a balance of creating goals that feel like big reaches, but also at the same time feel obtainable.  He also talks about his mantra for Boston 2019, which was “Because I Can.” This inspired me to come up with a mantra I can use to pull me through the tough miles in the race. Still need to figure out what that is.  
  • Road to Olympic Trials- Ann Mazur- Ep. 36 As I listened to this and ran park loops at 6-something am, I felt so inspired.  She just qualified for the trials with a 2:44! The part that really inspired me was how her mileage is more similar to mine.  She does not run crazy high mileage and does a ton of yoga. You really should listen to this. It is a great reminder of the importance of being an overall well-balanced athlete and human.  It is not just about the miles.
  • Road to the Olympic Trials- Peter Bromka- Ep. 33 This episode was another powerful one for me in my training 2 weeks ago.  It reminded me of the beauty in chasing after dreams and it also reminded me of the heartbreak that can come when you fall literally 2 seconds short.  A beautiful episode that I will definitely carry with me to Boston.
  • Ali on the Run Show- Ep. 199 This is my other go-to podcast to listen to on the run.  She usually interviews runners, but this one was about looking ahead to 2020 and I can specifically remember running up a hill with half a mile left in my run and feeling inspired and thankful for her own intentions and goals that got my on wheels churning.  
  • And last, but most certainly not least, Taylor Swift’s Reputation album on shuffle for the segment of miles I ran a bit faster.  Literally, when “Ready for It” comes on, I start sprinting. 

Can you guess a goal I may or may not have for 2024 from what I am listening to?? Not quite ready to type it into words, but you might be able to connect the dots.

How I am Fueling

  • Coconut water every day. 
  • Kirkland protein bars.  
  • Coach’s Oats with brown sugar + banana pre-run. 
  • Toasted everything bagel with whipped cream cheese post-run (emphasis on whipped!).

When I am Running

  • 6:30 am park loops to get in soft surface and get a run in without the jogger.
  • Later morning runs with our NEW BLUE BOB jogger.  If you have run with me with our old orange 2008 BOB, you know why this is so exciting.  I have written about running with the jogger in the past, so you can find running with baby tips here. Now that I have an active toddler, those tips have changed slightly, so I plan on putting together a running with toddler guide soon!

Cross-Training

Goal is to make it into my local Yogaworks studio 3 times a week.  This past week I went to 2 TRX, core-based classes and Friday went to restorative yoga.  This is a perfect balance for me. It is the perfect blend of intense and relaxing. The restorative class with the essential oils and long-holding poses is my new favorite way to enter the long run.  It gets my body ready for the long, grueling miles less than 24-hours in my future.  I actually am attributing the restorative class to be a key factor in my 14 miler feeling so good.

What I Keep Telling Myself

Slow Miles Lead to Fast Miles. 

My biggest focus at this point in training in to stay patient.  I am getting a bit antsy with such slow and low mileage, but I know this is all part of the plan.  

High + Low

With any week, there is always the good and the bad.  Training is no different.  

High

  •  First workout back and the deep confidence it reminded me I have.
  • The long run.
  • NEW stroller!
  • Naps

Low

  • Falling on my run home and crying.  Hello, Buzz Lightyear bandaid! 

The Long Run

Last Saturday marked the first 14-miler of this training block and it actually felt really great.  I can distinctively remember how I felt after my first 14-miler for the SF marathon training block. And let’s just say, I was on the couch for most of the day and was whining to Lance about how terrible I felt.  This first-time 14-miler was a different story. I drank some coconut water, ate my bar, picked up our boy, and we were off to the Children’s Museum. These miles did not stick me on the couch, like last time! My body is definitely more used to the miles even at this earlier stage in training, so this is encouraging!

One of the great joys of the long run is getting to look over all the miles after the fact.  It is always amazing to me that I run significantly faster on these runs compared to my regular run in the week.  There is something about these long PV runs. It could be the extra company or those beautiful cliff views or the fact that the long run is ingrained as super important in my brain.  Whatever it is, I love it.

The Long Run in Numbers

1:48

14 miles 

7:46 average 

9:20 first mile, 7:00 last mile 

As I was looking over each mile, I noticed that the first mile was the slowest and the 14th mile was my fastest mile.  If you run in PV, you know this is partially because that first mile is an uphill trail and the last one is downhill and on the road, but still, I love how I am starting slow and finishing fast.  This is definitely going to be goal for all the long runs in this training block. Finish strong.  

10 Things To Do Week Leading Up to the Marathon

This is the week.  Marathon week. As promised, this is the final post in my Marathon Wednesday Series.  This post was originally going to be a compilation of marathon inspiration from interviews I gathered from people who have completed marathons, but life happens and that idea never happened.  So instead, I am sharing a few things I am intentionally incorporating into my week to help with my performance come Sunday. While at this point there is not much more I can do that will change my fitness, there are a few small intentional choices I have made this week to help me feel both physically and mentally ready.  So, if you are gearing up for your fall marathon and have all the weeks of training carefully laid-out, but feel a little less certain about what that final week should look like, this one is for you! Here is a checklist of 10 things you should consider doing the week of your marathon.  

1. Run Less Miles

Depending on who you ask, people will have different opinions of what your mileage should like in that week leading up to the big 26.2.  Most schools of thought can agree that cutting back on mileage is a good and necessary thing; however, there are some that don’t believe in a full-on taper.  The thing with training is that especially after all the major miles and workouts have been put in, the final week is more about your mental state. For some, they might feel better if they don’t cut back a ton in miles.  For others, a significant cutdown helps them mentally feel ready. While I was initially resistant to cutting back a ton on the mileage, I have cut my runs this week down to either 4 or 5 mile runs. This is about 3 miles less per day.  I am also taking the Thursday before the race off. This is putting me at about 21 miles before I race the 26.2. While there is definitely still a temptation to squeeze in a few more miles this week, I know that those miles won’t help. If anything, they could keep me from fully recovering and feeling my freshest in the race.  

2. Run a Workout that Brings Confidence 

While there is no need to run a crazy workout during Marathon Week, a very short and easy workout, is a good thing to incorporate to help give you confidence going into the race.  I ran a workout on my normal workout day, Wednesday. It was just extra short. I ran a 2 mile warm-up, 2 miles at my goal marathon pace, and a mile cool down. This workout was solely for confidence.  I ran the two miles about 10 seconds faster than my goal pace and that was intentionally trying to go really easy and controlled. This was a huge boost in confidence. I finished those 5 miles feeling amazing. I highly suggest creating a light workout, like the one above, to help remind you that even in your tiredness, all those miles and hard work paid off. You are fit.  You are ready.

3. Drink Lots of Water

This is an obvious one, but especially if you are not great when it comes to hydration, this is the week to be extra intentional about it. Carry that bottle everywhere. Have a cup of water by your bedside.  I used to be really great at drinking water, but ever since becoming a mom, I so easily forget to drink water for myself. I am constantly putting Hudson’s sippy cup in front of him, but don’t do the same for myself.  This week, I am all about the water. I just sit and drink whole glasses and actually think about how that water is getting my body ready for the race. 

4. Take an Epsom Salt Bath, Sleep In Compression Socks & Roll

I just wrote a post about the importance of recovery, if you missed it, you can check it out here.  Recovery is essential throughout training, but this week, especially, I have been making sure I dedicate daily time to recovery.  We just had our bathroom remodeled, so we can now take baths! Taking an epsom salt bath is a great way to relax your muscles and allow for blood flow.  Every night this week, I have been sleeping in my compression socks. Again, increased blood flow. While I have not been great at rolling out during this whole training block, I am trying to spend a few minutes rolling out before I go to bed.

5. Listen to Inspiring Marathon Stories

While I typically listen to a variety of different podcasts, this week my ears are being filled with inspiring marathon stories.  While who knows what I will be thinking about during the race, I like to think that I will carry bits and pieces of the motivation and inspiration I have listened to throughout my week.  

6. Try to Conserve as Much Energy as Possible (early to bed/naps)

I like to keep my days full and busy.  While we still have had relatively full days with getting runs in and then going to our church’s Vacation Bible School, I am working really hard at trying to not use up too much energy.  I am letting certain things go this week. I know they will be there for me next week. While this one is harder for me, I am also trying to get more sleep in. We are working on going to bed slightly earlier.  While I am not really a nap taker, I am taking my afternoon rest time seriously this week.

7. Focus on Nutrition (but still eat cookies!)

Since I am really just running for fun right now, I haven’t been going crazy with nutrition, but this week I really am focusing on making sure I get good, healthy calories in.  Lunches are the hardest for me. I always make Hudson a nice, big lunch, but for some reason I always find myself just snacking or eating random leftovers for lunch. This week I am trying to put together more comprehensive lunches for myself.  Our dinner meals are usually pretty healthy, but we are especially focusing on getting in good proteins and healthy carbs. Think salmon, chicken, steak, rice, quinoa, pasta. Like I mentioned in the title, I still am eating sweets! Those cookies are necessary. They won’t ruin a race. 

8. Visualize the Race 

All week there has been a background track in my mind of me racing the course.  I am present, but there is still part of me that has my mind racing. I am playing out different situations. I am imagining feeling super strong. I am thinking of scenarios that could go wrong and how I will respond. I picture running in a pack and holding on when the pace changes.  A healthy dose of visualization, regardless of the type of runner you are is important. Even if time does not matter to you, and the major goal is to get to the finish line, thinking about running through the course, is important. Think of any big, important thing you do. You visualize how it will go, you plan, you prepare.  Running a marathon is a big, important thing. You must visualize. Also, if this will be your first time on the course, I highly recommend finding a YouTube video or resources that takes your through the whole course. We watched the course video a couple months ago, but we will definitely watch again the night or two before the race.

9. Break In Race Shoes 

If you plan on racing in marathon flats, be sure to break them in! My pretty white and pink New Balance flats just came in the mail last week.  Each day this week I have been wearing them. I did one workout in them and the other days, I have just worn them for a few days out on errands. 

10. Do Strides 

Last, but not least, do strides.  These could be longer strides, like a minute or they could be super short, like 20 seconds.  The idea is to give your legs a little feel of moving quicker and getting some turnover in. I also use strides as confidence builders and work on my form.  This week, I have not had a ton of time to do strides after my run, so instead I have used the last portion of my run to incorporate a few strides where I pick up the pace. This is a great sharpening tool. It is the cherry on top to weeks and weeks of hard training. Side note: strides are a great idea to do throughout training, but it hasn’t been something I have been very consistent at during this training block.  

To those running San Francisco this week or to those running a fall marathon, best of luck! Enjoy this final week of training.  As my college coach used to always say, “The hay is in the barn.” It is. You’ve done the work. You’ve got this. Enjoy it. Push yourself. Believe you can. 

Marathon Training Tips

So you want to run a marathon, but you have no idea where to start? Then, you are in the right place. I am going to break down my training to give you some tips and inspiration when creating your own plan. The idea of 26.2 miles can feel very daunting, even for someone that has been a runner for over 10 years. The key is to start small and build from there. Especially if you do not regularly run, you cannot just jump into high mileage and workouts. You need to slowly acclimate your body to the mileage. There are tons of training programs you can access online. A popular one is the Hal Higdon training programs, which I am linking here. There are different plans based on the type of runner you are. I think these plans can be a great starting point, but I also think it is important to craft the plan to your specific body and life. Don’t be afraid to get a plan and then make the proper adjustments that make sense for you. Don’t be afraid to change around days or to increase mileage on certain days and take days off when you are struggling. I am not training with the same intensity I did in college; therefore, I am not in as good of shape. However, this is one of the first times where my body feels genuinely good and strong. I think this has a lot to do with the fact that I am in charge of my own training. The truth is, you know your body best. If you are disciplined, there is no better coach to have than yourself. Who knows your body better? With that said, no one should train for a marathon alone and isolated. Even if you are largely making decisions on your training, you should still absolutely consult with someone else to make sure you are on the right track. Marathon training is hard work, if possible, find a tribe that helps keep you motivated and consistent.

If you are postpartum and beginning to train for a marathon, you can go back and read my specific tips for postpartum marathon training, here.

Today, I want to give more specific training tips for marathon training. I am not a coach or by any means a marathon expert. This is my first ever marathon! So, I get it, maybe not the most credible, but there is this quotation that makes me feel a bit more credible when it comes to marathons:

“To run your best marathon you have to be in your best 10K shape. To be in your best 10K shape you have to be in your best 5K shape.” -Randy Thomas, Women’s XC Head Coach at Boston College

I have lots of experience when it comes to training for fast 5Ks. This is really the base of good marathon training, but of course the mileage and longer steady states must be added. So this might be my first time training for a marathon, but I have years of 5K training under my belt. I also believe a huge aspect to good marathon training is patience. You can’t jump into that 20 mile long run. You have to build and build and patiently await the 26th mile. It will come, and you will be ready.

These tips are definitely more geared to the busy person that is trying to squeeze marathon training into an already hectic schedule. This is for those that love running, but running is not everything. This is for those that want to hit their goal, whatever that might be (BQ, sub-fill-in-the blank hours, or just crossing that finish line), but do not want training to take over their lives. So if you’re still with me, and saying yes, yes, yes, that is me, then here are 5 tips to consider when beginning to marathon train:

Start Where You Are

There are tons and tons of training plans to choose from, but I think one of the best ways to create a training plan that works for your body, is starting exactly where you are and slowly building from there. I am not going to get into the technicalities of the training plan because there is so much variation based on running background, but I think a general rule of thumb is to start with what you have been doing. So for example, if before you decided to run a marathon, you were running 4 miles, 4 times a week. So, 16 miles per week. Start that as week 1 of training. In terms of start date, that will also vary based on running experience, but as long as you aren’t going from zero running, 4 months out is plenty of time to build. If you are going from literally not running at all, I would give yourself an extra month to just work on getting used to running occasionally. Back to my example. If you start with week 1 at 4 days of running per week, averaging about 16 miles, then each week, you will want to slowly increase by no more than about 4 miles. Again, this is a very basic way of thinking of it, but that number 4 was a helpful tool to help me build. I also started at running 4 days a week. I naturally increased this to 5 and then to 6 days a week. You will reach a point where it is easier to increase weekly mileage by having a really easy 4-5 mile run on one of the days you typically took off. You will also want to choose the maximum volume you wish to hit. There is definitely a point where more miles is not necessarily the answer to a faster marathon time. This is known as the law of diminishing returns. Choose your number and try to not go over it. This is again very much based on experience and your personal body, but for me, I am finding that 60 is a good number. Again, I have built to this type of mileage and I have only hit 60 for the first time about 6 weeks out from the marathon. I am staying at 60 for about a month of training and then will taper (cut back on mileage) last 2 weeks before the race. While this is definitely not crazy high mileage for a marathon, I know my body, I know my life, and right now 60 is what makes sense.

Designate a Day for Tempo Runs and Long Runs

And stay consistent! Every Wednesday is my workout days. I am at the point that I don’t even think about it. I just know that Wednesdays I need to push myself. I also then know that Thursdays and Fridays, I recover and just run based off of effort. That leads to the big long run days, which I choose to run on Saturdays. I treat Saturdays with extra care and importance. To me, these are the most important days of training. I think it is essential to have this type of training rhythm. Our bodies are smart and I believe they respond well to the same patterns over and over again.

Be Particular About Pace

Depending on your goals, pace will play a different role into your training, but regardless if you are going for the Boston Qualifier time or want to hit sub- 4 hours, pace is important. Again, lots of theories on how to pace, but based on my college training I am used to using VDOT pacing. Here is the link to the best VDOT calculator. I love this method of training because it makes pacing very straightforward. Even if you have not run a race recently, you can put your goal marathon time in and it will calculate your pace for the race, but if you click on the “Training” tab next to the “Race Paces” tab, it will give you the mile pace for easy/recovery runs, T-pace (threshold or tempo pace), I-pace (interval pace, so think mile repeats), and R-pace (repetition pace, so think hard and painful). If you get anything from this whole piece, this should be the takeaway. This is a great to make sure you are on target to hit your goal pace. Final thing on pacing, pay attention to it on workout and long run days, but really try to go off of effort on the other training days. On my easy runs I rarely look down at my pace. There is something to having runs where pace is not the focus, just feeling good and getting in the miles.

Train on Terrain Similar to Course

Know the course you are running ahead of time. Each course is different, so do your research to find out what type of course you will be dealing with (flat, hilly, rolling, down hill). Based on the course, make sure you are getting in runs that expose you to those elements. If you are running a really hilly course, it doesn’t make sense to only run on flat surfaces. Find the hills in your area and incorporate them into your runs. You can also incorporate hill workouts by doing harder effort hill repeats. The best situation of course, is to get to train on the course, but for most of us, this is not always possible. Even if the race will be your first time on the course, try to replicate it as best you can on training runs.

Take Days Off!

Your body needs rest. It is easy to fall into the more is better trap, especially when you are training for 26 miles, but your body needs proper rest to be able to absorb training. I am the type of person that sometimes struggles with rest days, especially when I am anxious about hitting my goal time. It really helps me when I think about taking days off from running as a way to get better and help my body absorb the training. Changing your perspective on rest and days off make it so much easier to allow your body the rest it needs. I often think about how an extra 8 miles will not do me that much more good, but it can definitely cause injury or burnout.

I hope these tips can help as you start your marathon training! If you do have a marathon on the calendar, I would love to hear which one and how training is going. Leave a comment below!