I cannot believe it is already almost halfway through October. The pumpkin frenzy has not seemed to have died down either haha! It is still 80s and 90s where I live, so it really doesn’t feel like fall. I’m a little worried we will skip fall & go straight to winter!
Below is the course map for the Nike Women’s Half. I’m excited that all my body parts are feeling healthy and I’m really looking forward to the race. It is hard to keep in mind that my knees and hips could still be fragile coming back from being injured. The doctors always seem to say that your symptoms disappear before the treatments are finished and the problem is completely resolved. I am still being a good patient and sticking to their recommendations.
I’ve had two good days training hills on the treadmill. Certainly it would have been ideal to have more time & more hill sessions outside, but sometimes you gotta roll with what you got. During the race on Sunday, I plan on being conservative when running downhills. That is where your joints and quad muscles can take a beating. Here is my plan for fueling and hydration:
- Friday I will eat intuitively. This means just eating what I feel, probably a sandwich or a protein with a baked potato for lunch.
- Saturday, same thing. I don’t taper or carb load too much these days. I will for my full in December, but not as much for a half. My body is pretty used to running this distance. I love spaghetti and meatballs for dinner though. Cliché, I know and don’t care haha!
- Sunday: banana & beet juice for breakfast. Gels at the start line & mile 7. There are water stops at mile 2, 4, 5, 7, 9 & 12. I will probably plan on drinking water at miles 4, 7, and 9 if I need it. They will also have Nuun on the course, which I like and doesn’t bother my stomach, so I may switch off water and Nuun, depending on how I feel. The course does offer Honey Stinger Gels, but I have always trained using the Gu brand, so I will put one in the pocket of my shorts and use that. No need to change it up on race day. Treat your tummy like the delicate little flower it is and no surprises.
Here were my workouts last week (which would also technically be peak week for me):
- Monday: 3 miles hills @ 8.23 average, physical therapy exercises & shoulders/chest
- Tuesday: 30 mins step mill and 3 times through body weight legs
- Wednesday: 10 miles at 7.35 pace. Mentally tough to get through, physically I was ok. When I have runs like this, it helps to have good music, or play mind games with myself. For this run, I started mentally struggling after the 4th mile. That left 6 to go, which is just two 3 mile runs, and I can do that no problem, right?!
- Thursday: 5 miles easy run @ 8.38 pace & physical therapy exercises. So so nice to have just an easy run and no weight lifting this day. It was a great mental break to just coast.
- Friday: Full upper body work out
- Saturday: 16 miles @ 7:3. I was pretty nervous the night before, but felt really strong and confident during this run. Thrilled to end the week on this note.
Side item: I finished the day of the 16 miler on this note:
Soooo guuudddd. My boyfriend didn’t like this flavor so he didn’t help me eat any of this. Not ashamed hahaha.
- Sunday: rest
I know many runners are very anti-treadmill. There are lots of things you can say, that it hurts your stride, that it is not as hard as running outside, ect. All that being said, it is often what works for ME. Here is why:
- I run very early in the morning, sometimes as early as 3:30. I don’t feel safe running alone in the dark.
- I can set the pace to sometimes higher than what I am comfortable with. I think this has been a huge advantage to me in my tempo runs. I can get comfortable with being uncomfortable.
- I am less likely to blow off lifting weights I am running on the treadmill. Being that I am not a professional runner (tragically), I don’t really want to make the time to go to run outside, then drive to a gym and lift. Strength training is a really important part of running for preventing injuries and being balanced.
This is not to take away the importance of training outside. I try to do at least 1-2 outdoor runs a week. They beautiful and more interesting. Track workouts and hill sprints are much less miserable when done outside on a nice day. But, you’ve also gotta be realistic. A lot of marathoners train on a treadmill completely. It’s ok!!! You are still doing what so many people won’t. Don’t be too hard on yourself.
Now that I’ve got the treadmill tangent out of the way, the important part – food HA! I keep my nutrition pretty much the same this week. I would still like to lose some post injury bloat, so I am letting my body adjust. I am lowering carbs and increasing fats to help that process along. I’m doing this under the supervision on a nutrition coach & it is making a world of difference to have that knowledge and support.
I can’t wait for the Nike Women’s Half this upcoming Sunday. This was truly one of the best days of my life last year. The support of my parents means the world to me, and makes the race so much more fun. I think I may have even bribed the BF to meet me at the finish line lol. Right after the race, I’m off to London for a week. I’m not sure I’m even fully excited for either one because I still can’t believe they are both really going to happen.
Lastly, you may already know I run for Nuttzo. If you want to try any of their products, use my code Kyle10 for a discount.
With love & peanut butter,