Finishing up the week with 70 miles. The consistent higher mileage (high for me) is paying off. I'm handling the mileage better than I EVER dreamed possible. I feel strong! I had a 20 miler on Sat.
I ran the first 10 @ 9:12 avg
The next 10 miles @ 8:32 avg with the last 2 miles being at 8:13 and 8:14
Average pace for the 20 miler - 8:52
It was cloudy, and a little humid (good practice - race day may be similar).
The temps started in the mid 50s, but quickly hit the mid 60s.
As I finished the 20, yes, I was ready to be done, BUT.... most of the time, as I finish my long run, (3 wks out from my goal race), I typically finish the run WONDERING, how will I run at a FASTER pace, and add on 4-6 more miles. This time, I finished ready to be done, but I could have gone more. This time, I finished with hope and excitement about the race to come. 3 weeks, and I will be READY to RACE.....
This program doesn't taper a lot, which I prefer. (not as much as my former programs anyway). Lately, I've been tapering "less", and feel that works better for me. I feel I'm on top of my game, and if I taper too much, I feel lazy, and tend to lose my mental edge. So my taper weeks will go from 70 miles this week, to:
**57-59 miles this coming wk, with a 5k race
**44 miles the following wk
**Race week - the program calls for 28 miles prior to my race on Sat. I'm still thinking about this.????
I'm not sure I want to run that many miles before my 26.2 goal race on Sat.
(typically I run more like 15 miles leading up to my 26.2 mile race)
Opinions please! how many miles do you run the week of your marathon???
This week's discoveries:
**Raspberries - I DID NOT KNOW how yummy fresh raspberries are - pricey, but one of my new favorite fruits.
**Oatmeal Pancakes
On my last blog, I mentioned the Cut The Fat podcast, which I enjoy while running. On a recent podcast (recent to me) Blythe mentioned a recipe for Oatmeal Pancakes. I'm a huge lover of pancakes, and Blythe promised these were delicious, so why not give them a try. I tried them, I love them.
(I cooked them again this morning. I cooked some for Chad who said "they taste like cardboard." ha ha everyone likes something different)
I think he didn't like the texture of the oats. He is accustomed to fluffy, smooth(no fiber) pancakes.
It's funny, the texture is one of the things that I love about them. For me, the texture equals fiber and filling. I didn't use the blender. Had I used the blender, they may have been more appealing to Chad. (I mixed the batter with a mixer)
Give them a try:
Oatmeal Pancake Recipe (from the website)
This recipe has now been a family favorite for many years. I share it with everyone and anyone who is open to the possibility of eating oatmeal pancakes… in my opinion, everyone should eat them!
In a blender add:
- 1 whole egg
- ½ c. NO SALT ADDED cottage cheese
- ½ c. dry oatmeal (Quaker-style old fashioned rolled oats work best)
- Dash of water
*this recipe yields 1 serving (2 pancakes)
Blend all ingredients into smooth batter. If your batter seems thick, add a dash of water. If your batter gets too thin, you may refrigerate for 15-30 minutes and it will thicken. Pour onto pan or griddle just like pancakes.
I usually make this recipe x 4. This way everyone in the family can enjoy pancakes for breakfast. Top with natural peanut butter or our new fave Better ‘n Peanut Butter (a low fat peanut butter that is all nautral) and sugar free syrup or natural jam and ENJOY!
For my version, I added cinnamon (I add cinnamon to everything possible) and nutmeg.
The 2nd time I added cinnamon, nutmeg, and vanilla
Also my cottage cheese was lowfat, and low sodium (our grocery doesn't stock no sodium cottage cheese)
I topped mine with homemade jelly.
23 comments:
Oatmeal pancakes! Sounds amazing.
So--you said two things here about tapering. One, you like to not taper too much, the other that you are worried about the mileage being too high in the week leading up to race day. I think 28 is high, personally. I would lean more towards less miles/higher quality in that week. So perhaps there's a balance in there for you?
thanks misszippy - the 1st comment, "not liking to taper too much", I was referring to a 3 wk taper - too much for me, but the wk of the race, I typically like some rest, so that is what I meant between the 2 differences.
Great 20 miler!!! You will do awesome at your race!!
I LOVE raspberries!!
Maybe one day I will be in the range you are looking for, but not yet :) Those pancakes look great, will have to try!!!
Good luck at your race!!!
i don't blog nearly as often as i should but i as nicely in the time ranges you posted there...
i tweet more often @manicdefense
Great running Ginny! That's a good recipe - we also add protein powder and vanilla in our pancakes and waffles. Lately, we have been making a puree in the blender of blueberries and strawberries with some agave to replace regular syrup.
I'm at the tail end of the range you're referring to (3:56/3:57), but find I don't cover nearly as much training mileage as a lot of people I follow (including you!). You have amazing mileage and I'm impressed.
I guess training mileage, speed, and tapering will always be different for different people. For now, I keep tweaking my "recipe" to see what works best :)
Good luck!
I am your peer!! I just can't run marathons anymore. :(
i would agree a two week taper is much better for me.
I'm aiming to be right in the just under 4 category :).. I think Marlene and Denise are right about 3:30-3:40
ohhh fresh raspberries rock!!
Oh, so much to say:)
3:30-4 range: Aron from Runners Rambles, Kristina from Mother running rampant.
Taper: it really depends on your highest mileage. Typically race week you want to run 40% of your peak. For me, my peak was 80 miles for my last marathon, and I ran 32 on race week (excluding the marathon). Good luck!
I think you and I were pretty similar in races and paces - in my past life. Not so much my current life...but hopefully one day again. If I could run 10 at a 8:52, I think I'd have died and gone to heaven. Of course, my fastest PR marathon is 3:45 so that long run isn't too far off my marathon PR and I never ran a long run less than 9:10 even when I was racing 3:45 marathons....so not sure I ever could, or would, run a 8:52 for a long run. And good lord I am rambling on about absolutely nothing relevant (other than I am horribly out of shape! HA).
I love fresh raspberries...sometimes the local store here has them super cheap in the summer (aka: Not Now!) and I just eat them all day long. Yummy!
Keep up the great work, Ginny - you are truly inspiring!!! :)
Thanks for the blogger recommendations.
Happy Trails - super idea with the fruit puree & agave- thanks for that tip.
Lisa - most runners can run better with lower mileage. I'm just experimenting, but so far the higher mileage is beneficial for me. You are doing very well with lower mileage.
Ginger - im honored!
A.M. - Ok - that's where the 28 came from....my max was 70, so 40% of that would be the programs schedule of 28....i may decide to give it a try.
I love oatmeal pancakes, but cottage cheese is a new addition to me - I will certainly be making them!
I wanted to run BR beach this year but my husband has an event that day, so I will have to skip - too bad, as the timing at Stennis isn't the best. Oh well! I'll make the most of it and maybe will see you there?? Good luck with the taper!!!
I should try oats in my pancakes - never have. And with homemade jelly? Yum! Here's a blog you might like: zero2fifty.blogspot.com.
Hi, I'm training for my first marathon next spring and found your blog really interesting. I've only been running since January but I love it, and love that there are so many runners online who can offer so much motivation. I'm doing a 4.30 training plan but one day I'd love to do it below 4.
Lisa.
i'm hurt. no one suggested me. hahaha. probably because i haven't been running! they forgot all about me... :( but i'm a 3:33-pr!
hmm i'm racking my brain but i can't seem to remember people's times. :(
I am new to the running world and slow! But I will definitely try the pancake recipe. By the way, I am in MS too!
What is the point of tapering, especially during race week? My understanding is this period should keep your legs fresh and your body "needing" to release its pent-up energy. Considering how diligent you've been in your training, I believe 28 miles race week is not at all too much for you. You've been averaging 65+ miles for quite some time. I mean, when was your last week of only 28 miles? Probably quite some time ago. 28 miles will give your legs a much-needed respite and leave you primed for race day. Going below that amount, you risk feeling lethargic going into your race, which is not what you want to set a PR, which I know you will do!
I have a sock question! Do the socks you sell have padding on the sole? I'm a fan of a slight cushion.
Thanks for the comment and by the way I am from Louisiana, but have lived in MS for a while. I will run in spirit with you on Dec. 3rd! Thanks!
Love oatmeal and pancakes together. I am a slow 5K person so I don't even close close to your league! So impressed with all that you do.
Ahhh, so you went shopping on Black Friday (Third Day Christmas CD)!!!!
I would be a good read since I am not racing the road anymore but my marathons are all 3:30 - 4:00 range. I didn't typically run 70 mile weeks when I was road racing. You are doing crazy mileage. (Which sounds odd from me now since I am a mileage junkie lately....but I"m racing ultras)
I think 28 is high before the marathon.
I hope you find the blogs with the content that will help you meet the goals you have!
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