Sarah Runs

Boss Man · Post by **Boss Man** » Wed Oct 22, 2008 9:38 am

Keep up the hard work and GOOD LUCK. You're a first class rolemodel to other women

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SarahPT · Post by **SarahPT** » Thu Oct 30, 2008 2:57 pm

Thank you Bossman.

1 week and 3 days left. I'm well in to taper. Tapering can suck. I have excess energy and I'm running so much less than normal. But I have to let body rest, recovery and save energy. There is nothing I can do to improve race day at this point but follow the rules.

Miles run for 2008 so far: 1112

Boopster · Post by **Boopster** » Thu Oct 30, 2008 3:12 pm

Go Sarah Go!!!! You Rock Girl!

SarahPT · Post by **SarahPT** » Mon Dec 08, 2008 5:46 pm

Jan 10: January thaw 4.5 miler
February 8th: Sommesville 10 miler
March 29: eastern states run for the border half marathon
May 17: Sugarloaf marathon
July 19: Cranberry Island 50k
August: Great Adventure Challenge Triathalon
October (last Sunday): White Mnt milers half marathon

The winter races will be iffy depending on weather. I believe the 10 miler was cancelled last year because of bad weather. No need to run in icy conditions and end up hurt. Hopefully no storms! I am keeping an open mind for not doing some of the races if I'm really feeling worn out and like I am just not up for it. I doubt that will happen, but I will keep an open mind.

The Janury thaw is actually near home! GASP! Shocking. The 10 miler is a 2.5 hour drive. The run for the border half is one I was going to do last year, but alarm didnt go off, I overslept and missed it. The marathon, of course, is big goal. The 50k is held on an island, only accessible by ferry, 3 hours from here. The goal for that one is simply to complete it. I'm really excited about the adventure tri. I was reading more about the course. There are several places where people have to carry their bikes. The run is up a mountain, and a lot of people can't run it. I have complete faith that I will be able to run it. I spend enough time going up and down mountains! That will be strength. I've got to find some good trails for biking. The trail I normally bike on is flat, packed gravel. Not the best terrain for training for this race. Lastly, the white mnt milers half. I did this one three years ago. The course is great and it's a very small race (430 runners the year I did it). I'm pretty sure I can break 2 hours on this one. It's very flat, and being a small race is a very good thing for me. I've come to realize that I have a hard time with crowded races. I'm much better off when I can be in own world with a lot of space.

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So, the Sugarloaf marathon is "A" race. Last week I started a 24 week training program for it. It starts off pretty easy. Here was first week.

Mon: Cross train: upper body circuit training, core training
Tues: 7 miles general aerobic pace, with 10x100 meter fast strides
Wed: Recovery day
Thursday: 11 mile lsd run
Friday: cross train: lower body running drills, plyos, body weight work
Saturday: unplanned day off. Was supposed to be a 4 mile run, but we had a family emergency
Sunday: 8 miles general aerobic pace on exceptionally steep hills

Basically good week. This week is a lot the same, with slightly longer runs.

Boss Man · Post by **Boss Man** » Mon Dec 08, 2008 7:22 pm

50k? That's 31.5 miles. I think that's classed as an Ultra Marathon, because it's beyond normal Marathon distance.

Sounds like the preserve of the incredibly brave, or incredibly foolish

SarahPT · Post by **SarahPT** » Tue Dec 09, 2008 7:07 am

Yes, you are correct that it's an ultra. And you are also correct on brave AND foolish.

SarahPT · Post by **SarahPT** » Tue Dec 16, 2008 10:36 am

Second week of marathon training:

Monday: upper body circuit training and core work
Tuesday: 8 miles general aerobic pace with 10x100 meter fast strides
Wednesday: recovery day
Thursday: 12 miles easy pace
Friday: 4 mile recovery pace
Saturday: Runner's drills, light lower body body weight work, core work
Sunday: 9 miles general aerobic pace

This week went well. I had some challenges with the weather because we had a nasty ice storm.

Broke in new running shoes this week. I got New Balance 1123. They are very cushy and good for high mileage training. The only thing I would not use them for is racing, because they are a little on the heavy side.

Packard · Post by **Packard** » Tue Dec 16, 2008 2:37 pm

SarahPT wrote:I tried to update here the other day and lost whole post, grrr. Hopefully that doesn't happen this time!

When I am writing a long post I usually will write it in word processor (MS Word). When I get it done I copy it into the forum. That way if there is a lost post I don't have to type it over again. I just go back to the MS Word document and copy it and post is again.

SarahPT · Post by **SarahPT** » Mon Dec 29, 2008 6:46 pm

Thanks, you know what I normally do is copy and paste just before I hit post. But, as usual, mind runs a million miles a minute as a multi task, and a few things get forgotten.

Training has been going very well. It's been 4 weeks and I can see improvements. comfortable pace for general aerobic runs has gotten faster.

Week 3 of marathon training:

Monday: Recovery day
Tuesday: Tempo run. 2 miles easy, 4 miles tempo pac, 2 miles easy.
Wednesday: 4 mile recovery run and brief strength work: pull ups, push ups, shoulder presses, and side planks
Thursday: 8 miles general aerobic on hills
Friday: Recovery day
Saturday: 13 mile medium-long run on hills
Sunday: 4 mile recovery run and core work

Week 4 marathon training:

Monday: Cross training: runner's drills and 30 minutes moderate pace on stationary bike
Tuesday: 8 miles with 10x100 meter fast strides (lots of hills)
Wednesday: recovery day
Thursday: 14 mile medium-long run
Friday: 4 mile recovery run and core
Saturday: 9 miles general aerobic pace (lots of hills)
Sunday: 5 miles recovery run and core

Sarah Runs

2009 race schedule