Rite Aid Cleveland Marathon 10K training - Week 20

As I write this we are now under 14 days till the Rite Aid Cleveland Marathon.  I hope everyone's training has gone well this Spring and for you endurance runners.  I hope the taper craziness hasn't been too bad.

Despite what has been an abnormally cool Spring.  I've continued to get in some strong work this past week.  I've been sticking with my same program of rides and runs.  It's continued to provide a good benefit to me as I lost another 2 pounds this past week.  Bringing my training total to 18.  I'm looking forward to this year and seeing what benefits the lighter weight will provide.  I also added some hill work into my runs this past week.  If you're not adding it to your training routine, then you should.  As its a great way to add power.

The weatherman keeps promising a warm up this week.  We'll see if it actually happens.  Hopefully everyone is finishing strong with their training.

I got another run in this week with Mack.  He's now up to 3 miles and doing great!

Monday:  22.23 mile ride

Tuesday:  16.41 mile ride / weights

Wednesday:  23.11 mile ride / 4.30 mile run

Thursday:  11.79 mile run / 2.50 mile run

Friday:  Rest day

Saturday:  6.25 mile run

Sunday:  Rest day

Total Miles:  86.60

Calories Burned:  7,574

Rite Aid Cleveland Marathon training: Weeks 3 and 4.

If I had a quarter every for time that I was thankful this winter for not doing a Spring distance race.  I'd be rich.  This continues to be the worst winter for training that I can remember.  I've managed to still be productive despite the conditions.  Look for a post later this week on ways you can still improve fitness while training indoors.  

My goal each block of two weeks is to build about 10% over the prior block.  Once I can get outside, I'll start to focus more on speed.  The past 2 weeks I did a much better job balancing running and riding, but I need start fitting in some swims.  I also need to mix in a day off once in awhile.  

Class photo from last Saturday at Psycle.  It was the instructors 1st and she's only 17!  Such an inspiration. 

Week 3

1/20:  6.66 mile run followed by a 18 mile ride brick.

1/21:  23 mile ride. 

1/22:  6.66 mile run.

1/23:  21 mile ride.

1/24:  21 mile ride.

1/25:  Speed work:  15 minute warm up.  6x800 at 7:53 pace.  400 rest.  10 minute cool down.

1/26:  23 mile ride.  

Week 4

1/27:  18 mile ride. 

1/28:  22 mile ride.

1/29:  4.23 mile run.

1/30:  20 mile ride. 

1/31:  Speed work:  15 minute warm up.  6x800 at 7:53 pace.  400 rest.  10 minute cool down.

2/1:  25 mile ride. 

2/3:  27 mile ride. 


Totals

15 workouts

246.46 miles

15,258 calories burned. 

Lost a 1 pounds and only 22 till 2014 race weigh goal. 

My Rite Aid Cleveland Marathon Experience

The new 10K route

Wow, what a weekend.  I had a different plan for this year's race.  I had run the full marathon in 2011 and 2012.  This year I am focusing on preparation for a Half Ironman in September and was not able to run the full.  Early on in the process, I made the decision to run the 10K and blog about different aspects of running.  With running a shorter race, this gave me a unique opportunity to participate and enjoy more of the events surrounding the marathon weekend.

The whirlwind weekend began with a quick 20 mile ride followed by the Cleveland Marathon VIP dinner.  This was my first year attending the dinner and I am really glad I went.  I enjoyed catching up with fellow runners I haven't seen in awhile and got to meet some of my fellow Cleveland Marathon Bloggers who were in town.  Everything with this dinner was top notch and I really appreciate the race directors for inviting me.

2013 Official Cleveland Marathon Bloggers

The fun didn't stop on Saturday as I had a busy day.  Things began bright and early with a 1 hour swim and 2 hour bike ride.  This weekend happened to be the beginning of my major brick workouts for Revolution 3 Cedar Point.  My plan was to run the 10K with tired legs and to focus on maintaining pace while fatigued.  Later that afternoon, my sister arrived.  She was staying the weekend and running her first Half Marathon.  We went to the expo, which I think was one of the better ones I've been too.  There were lots of informational booths and retailers with some great deals.  After dinner we met with friends Ryan and Logo for carb loading at Dewey's Pizza.

Sunday morning came early.  As in 3:45 early.  I have a 60 minute pre-race routine and we were out the door by 4:45.  Shortly on my trip.  I realized I left my ipod at home.  I had considered running without music as all music devices are banned from Triathlons and I need to get used to running without it.  Another perk of being a Official Blogger is VIP parking, which is right next to the start line.  We arrived early and relaxed for a few minutes.

About an hour before the race, we made our way into Cleveland Browns stadium.  Having access to the stadium is really nice on race day.  Plenty of clean bathrooms are very welcomed on race day and everything was clearing marked for bag checks and starting line.  After a few photos, it was time for the Cleveland Marathon and Half to begin.  The 10K starts 30 minutes later.

For 2013, the 10K was a new route.  We started up West 3rd into downtown and then snaked around West 6th and across the bridge into the Westside.  If any one has ran St. Malachi, you would be familiar with this route out of town.  We headed west down Detroit till about mile 2.5 then hit the technical part of the course snaking through a neighborhood back to the Shoreway.

Elevation profile

As we climbed back up the Shoreway, we hit mile 5 at the top of the bridge.  The next 1.2 miles were some of the most scenic I've ever ran as you could see the lake to your left and downtown was straight ahead and right.  We then joined back up with the other races as we made our way to E. 9th.  A quick left and we were on the home straight.

I really enjoyed this new route.  It was challenging, but not overly hard.  With a couple small hills, technical turns, long flats, and great scenery.  This course has something for everyone.

I had another great Cleveland Marathon experience this year.  I want to thank the Cleveland Marathon for the opportunity to be a Official Blogger for a 3rd year.  I'd also like to thank everything for checking out my blog.  Most of all, I would like to thank all of the volunteers this race weekend.  Without you, we wouldn't be able to race.

I also want to mention the security presence this weekend.  I think the city of Cleveland and Marathon directors did an amazing job giving everyone a sense of security.

Post race photo with my sister. 

The Time is Now

We are closing in on less than 48 hours to the Rite Aid Cleveland Marathon.  Oh how time flies.  It just seems like yesterday that we were strapping on our shoes for our first training run.  There has been good runs.  There has been bad runs.  We've been rained on.  We've been snowed on.  We've ran headfirst into 40 mph winds.  We've battled pollen and humidity.  We've raced up hills and down.  Some of our journey's have been longer than others.  But that doesn't matter.  As we will all join together on Sunday to run.  Some will be there to reach goals.  Others will be raising awareness.  All will be awesome.

Its not going to be easy.  Anything this great never is.  Like your training, this race will be full of ups and downs.  Be strong...Be focused...its a long day.  Manage your day.  Run your race.  You're gonna pass people.  People will pass you.  Stay true and trust in your training.

Weather may not be on our side.  It won't matter as we will remain focused.  Step by step stride by stride.  Together we will run.  Focused on the end of our journey.

In every race there will be a turning point.  It will be earlier for some.  Later for others, but there will be a moment.  A moment a truth.  Embrace this moment.  We have all worked too hard to let down now.  The difference between someone who  achieves success and someone who doesn't is simple.   You have to be willing to hurt to that next level.  Its not easy and never will be.  Just know that the pain you will feel will be washed away with the joy of success awaiting us at the finish.

Pain is only temporary....the memories are forever.

So, join me on Sunday.  Willing to rise to the occasion.  Willing to hurt to that next level.  We are Cleveland runners and we will own this day!!


BEAL

Dress rehearsal: Getting prepared for the Rite Aid Marathon

As April comes to a close.  Most of you are probably making plans for your final long run before taper. This final long run can be very important.  Not only from a training standpoint, but for preparation.  I've always used this run as a test for gear I plan on using race day.  Especially if i'm planning on using new gear.  I try to simulate race day as much as I can.  I find that this helps calm race day nerves and trouble shoot any potential problems.  Below I listed some things I try during this time period.

1.  Shoes - I like to have a new pair of shoes for a big race day like Cleveland Marathon.  I've found that breaking them in with 50-75 miles prior to race day is the best.  I also do my last long run in them.  

2. Clothing - I always do my last big run before taper in my race outfit.  This will help identify any hot spots or rubs that may require Body Glide.  Also, you can gauge if the outfit will be comfortable on race day.  That last thing you want to deal with on your big day is clothing.  

3. Hydration - Before races I will check the map and make notes on at what mile the water, electrolyte, and GU stations are.  I will then start hydrating at those miles during training.  I've found that this will help get used to the hydration intervals that you'll need on race day.

4. Fueling - Fueling technology has progressed a lot the past few years.  There are plenty of choices between companies, flavors, and type.  It can be hard to choose between gels, chews, liquids, or bars.  My running favorite is peanut butter GU, but it was a lot of trial in error to find that.  My best suggestion is to try a few different ones on your runs to find which one you prefer.  Also, take them with water instead of an electrolyte.  Taking them with an electrolyte can be very hard on your stomach and cause it to be upset.

5. Route -  Try to mimic your race route.  If your lucky enough in the area.  Run a portion of the race route or scout out some of the hills.  This can help ease some of the nerves on race day.

I hope these tips help with the remainder of your training.  We are under the 30 day mark.  Keep up all your hard work and i'll see all of you on race day.

BEAL

Rite Aid Cleveland Marathon - March Training Recap

This month began with a lot of excitement.  The worst of winter was over and it was time for some warmer temps.  Well, that's how March usually is around here.  Instead we had another month of freezing temps and snow.  I had hoped to get in two "outside" rides a week, but only got out twice before last weekend.  Apart from the crappy weather, my training went really well.  I had my best swim month yet with just over 10 miles.   One interesting thing I learned this month was that my right leg was 10 mm shorter than my left.  My hips had gone out of alignment to compensate for the discrepancy.  I wasn't experiencing any pain and this was a complete surprise.  The good news is everything is back to normal with 2 visits to the chiropractor.  I do feel better now while riding and my stride seems to be much smoother when running.  I'll still go back for some follow ups to make sure everything is staying aligned.

Lots to look forward too in April.  My next big race of the year is May 5th.   I need to log some outdoor workouts to get ready.  I also need to focus on getting to my race weight by the 5th.
Hopefully we have some dry weekends.  So, far it looks like I will get some great work in the end of this week.

Swimming:  10.11 miles

Running:  47.03 miles

Cycling:  222.10 miles

Total:  279.24 miles

Calories burned:  27,598

Time spent training:  30 hrs 27 min.

BEAL

Week 1 of training.

This week kicked off my 27 week training program for Revolution 3's half ironman at Cedar Point.  For those of you not familiar with long course triathlons.  Its a 1.2 mile swim followed by a 56 mile bike and then a 13.1 mile half marathon.  So, i'll be pretty busy over the next few months preparing for this event.  Of which, i'm using the Rite Aid Cleveland Marathon 10K event as training race.

Overall, things went pretty good this week.  I learned that doing a 30 minute run after an hour swim is absolutely no fun.  Those were probably the 2 hardest workouts of this week.  I'm still having issues staying high in the water on my swim, but I am thinking its because i'm not keeping my head down.  The hardest part of swimming is trying to do so many things correctly that its easy to focus on one or two things and let other things slack.  Its easy to pick up some bad habits.  We were pretty luck this weekend and finally had some warm temps.  I was lucky enough to get all my runs and rides in outside this weekend.  I'm really pleased with me bike speed this early in the year.  I was able to hold 25 mph on my road bike through several flat areas, but I am slacking on my climbing.  I'm still carrying my winter weight and need to get down to my race weight.  I'll be focusing more on diet this week.  I need to cut back on my eating out.

This coming week will be pretty similar as last week and I will bump my training time from 9 1/2 hours to 9:45.  Plus, I will be running the St. Malachi 5 miler on Saturday.  So, if you are there.  Make sure to say hi!

Monday:  1 hour swim / 30 minute run.

Tuesday:  25 mile ride.

Wednesday:  1 hour swim / 30 minute run

Thursday:  25 mile ride

Friday:  4 mile run

Saturday:  1 hour run / 1 hour ride

Sunday:  90 minute swim / 30 minute ride

BEAL