Run for the Run

I exist as I am, that is enough. – Walt Whitman


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Running too much and how Wallace Stevens would handle it

I had planned on waking up at 5:15 today to get my 9 mile strength workout in. Instead, I slept until 7:15. Despite the extra two hours, I was still exhausted all day. And I couldn’t stop eating: Pop tarts, Dove milk chocolate filled with peanut butter, ice cream after dinner . . . And I could have kept eating if I hadn’t forgotten to bring my wallet to work with me.

If I thought about running, I felt kind of, well, kind of repulsed. It was the feeling you get when someone offers you a drink of something that gave you a really bad hangover the other night. You wish you could have some, but the thought of it makes your blood feel sick. This is how I felt today about running. So sad. I suspect this has been building up since my long run over a week ago where I ran too fast for my own good. And then I tried to run all the subsequent workouts as hard as I was supposed to.

Needless to say, I took today off.

Wallace Stevens Says

Whenever I’m in time of need, Wallace Stevens always has something wise to say. Just flip open his book, and there’ll be something wonderful. So what did he say I should do to remedy my symptoms of overtraining? He said, “Chill. Read a book.”

While I read his words, it was summer and night and the cicadas were singing.

The House Was Quiet and the World Was Calm

The house was quiet and the world was calm.
The reader became the book; and summer night

Was like the conscious being of the book.
The house was quiet and the world was calm.

The words were spoken as if there was no book,
Except that the reader leaned above the page,

Wanted to lean, wanted much most to be
The scholar to whom his book is true, to whom

The summer night is like a perfection of thought.
The house was quiet because it had to be.

The quiet was part of the meaning, part of the mind:
The access of perfection to the page.

And the world was calm. The truth in a calm world,
In which there is no other meaning, itself

Is calm, itself is summer and night, itself
Is the reader leaning late and reading there.


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Poetry and Running

I read this awesome article from Running Times about a poem that was written by a 19-year-old English army officer, Charles Hamilton Sorley, during World War I. I’ve thought often about that article and the poem in it. It’s haunting. I think about the young officer and his death and the poem that was found in his pocket.

The poem is so powerful. It’s about running, but so much more. Here’s the poem:

The Song of the Ungirt Runners

We swing ungirded hips
and lighten’d are our eyes,
The rain is on our lips,
We do not run for prize.
We know not whom we trust
Nor whithereward we fare,
But we run because we must
Through the great wide air.

The waters of the seas
Are troubled as by storm.
The tempest strips the trees
And does not leave them warm.
Does the tearing tempest pause?
Do the tree-tops ask it why?
So we run without a cause
’Neath the big bare sky.

The rain is on our lips,
We do not run for prize.
But the storm the water whips
And the wave howls to the skies.
The winds arise and strike it
And scatter it like sand,
And we run because we like it
Through the broad bright land.

So, how on earth do you write a poem about running?

I’ve tried and all my poems about running stink. Sorley has serious creds. He writes about running with the undercurrents of a world war. I would never want to top that. But I would, nonetheless, want to somehow incorporate our sense of angst, entrapment, or our being where we never thought we’d end up in life and contrast it to the sense of freedom and strength running gives you.

I don’t know if I’ll ever succeed in writing my perfect running poem. But I’ll keep trying.


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Hanson Half Marathon Plan: Week 10

So I’m more than half way through my training cycle, and things are going well. I missed my 8-miler due to a late night out at a concert during week 9, which is fine. We all need some respite. This week, however, I ran all but one mile, hitting 46 miles for the week.

The week’s workouts

Along the trail by my sister's in Virginia, where that white dog was running

Along the trail by my sister’s in Virginia

Sunday: Easy 5 miles, which I ran on a trail by my sister’s house in Virginia. I have no idea what the pace was since I forgot my Garmin. I used my iPhone’s timer and kept stopping it by mistake. I’m guestimating I ran around 53 minutes. Not sure. How liberating is that!

At one point a small white dog ran by with a doggy smile on her doggy tongue. She acknowledged no one on the trail. I assumed her owners were the two people walking a little bit behind her. I was wondering why they were letting her run leash-free like that. I thought, “They must really trust her! She must be a really well-trained dog!” A few minutes later down the trail, a guy on a bike was looking frantic. He stopped and asked me, “Did you see a white dog run by?”

Monday: 9 miles with 3×1.5 miles at 10k pace and a 800 jog rest interval in between. I ran this on the treadmill in the afternoon with my music blasting through my headphones. Despite the “dreadmill’s” reputation, I actually enjoy these workouts.

Tuesday: This is my day off. I did a strength session during lunch at the gym. Hot salsa’s. Ouch.

Wednesday: 7 miles with 4 miles at my goal half marathon pace (7:41). I did this on the treadmill again. I do both my speed and tempo workouts on the treadmill. If it sounds wimpy, it’s easy on my injury-prone ligaments. And the bathroom is right there. During the whole workout. Just in case.

Thursday: Easy 5 miles around the hilly route from my house. See that picture over there on the right? Isn’t that pretty? I run there.

Friday: “Easy” 8, except I cut this run to 7 since I went too late in the morning and ended up running in 90-degree weather. It started to feel dangerous. I began to have a mild anxiety attack so headed straight home, hoping I wouldn’t pass out on the side road where no one would find me. Not one of my better ideas.

When I got back to my house, my dad was there picking up my son.  When he saw me approaching, dripping excessively with sweat, he yelled at me for running in the heat like that. “What did you do that for? It’s stupid to run in this!” Despite the “stupid”, I was smiling inside from the affection of his fatherly worry. And I was smiling because I remember him running in the same weather when he was my age and I was a teenager.

IMG_1869Saturday: 12 miles. I ran this with the local running club on the trails by a river at a local national park. It was nice, but the danger of going on a group run is you can end up pacing with someone who’s either too slow or too fast for you. I ended up running with neither. The person I ran with thought he was trying to run my pace, and I thought I was trying to run his pace. We both ended up running too fast. True, 8:30-minute miles may not seem terribly fast to many, but with my tired legs, it made TODAY’s workout that much harder for me. I need to learn to run my own pace regardless. It’s so easy to get caught up in a run and it can be great fun when you’re running with other people. So, okay, I guess it was worth it to run too fast.

Today’s workout: The start of a new week

Yesterday was my Sunday easy recovery 5-miler, which was very enjoyable. It was a very cool 80 degrees (compared to 90, it felt down right indulgent) and I took my time, even taking pictures here and there to post on this page.

This morning, however, I ran my strength workout on the treadmill at the gym at  my work. When I walked into the gym, it was like a wave of warm air hit me. Yes, it was warmer inside the gym than outside. It was around 75 degrees outside at 6 a.m. when I arrived.

The trainer said she called facilities to get the air fixed. In the meantime, I had my workout to do and I wasn’t going to let a bit of warm and stuffy air stop me. I hastily claimed a treadmill in front of one of the big fans. Pfew. I did 10 miles with 3×2 miles at 10k pace. My legs were killing me.

Near the end I was focusing on one spot above the tallest tree outside, one tiny cluster of leaves that blurred into a dark blob in front of the blue sky. It reminded me of when I was focusing on one tiny red light on the ceiling when I was 10 cm dilated in labor with my fourth child. I was too far dilated to get an epidural (that’s what they give you if you want to stop the pain during childbirth!), so I was going all natural, baby! Granted, this treadmill workout was nowhere near as painful as being 10 cm dilated with a small human being being pushed out of a very small part of you, but it was still pretty darn painful.

The only thing that kept me going was my mantra: “Suck it up baby!” Everytime I wanted to stop, I’d say this to myself. (Luckily for those working out near me, I only said this quietly  in my own head. Because how creepy would that have been to hear someone on the treadmill next to you screaming: “Suck it up baby! C’mon! Stop your crying, you wuss!” *grunt*grunt* )

For my battle scars, I get to sport chafe abrasions under my armpits and around my sport bra area. How I love running! Seriously, I really do.


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On sleep, concerts, and running

IMG_1536On Wednesday night we went to see Belle and Sebastian in concert with Yo La Tengo. Yo La Tengo were hypnotic. I could have sat there all night in their trance. Belle and Sebastian’s charm and all-embracing talent were so on fire they made you feel you were an integral ingredient of their quirky life-celebrating-I-get-you music fest. Which you were. The problem was, though, that we got home around midnight and to sleep maybe around 12:30 or 1. I was up around 5:30 to do my 7 mile tempo run that morning and I had to go to work the next day.

I managed to wake up and function okay through the next day. I even got my 5 mile recovery run in. But then Thursday night came. I have a teenage daughter who’s a night owl. And it’s Summer. What does that mean? It means she doesn’t need to get up to go to school the next morning. Her door creaks. She went up and down the stairs several times Thursday night. Despite her light frame, she has heavy feet and thumps up and down the stairs with zeal and rigor.  And she did so all night long. All I could think was, “I’m exhausted and need to sleep,” which, of course, made it that much harder to fall asleep. Every creak, every footstep, and every silent break in between made me tense up more. I ended up getting so little sleep Thursday night that Friday I could hardly function.

Hansons’ plan is about cumulative fatigue and training you to run on tired legs. It seems to work well for your race times. With sleep, however, cumulative fatigue isn’t such a good thing. In fact, as a runner, sleep is a vital part of your training. If you don’t get enough, you really suffer the impact.  I felt so sick Friday that I tried to abate the feeling with an egg, sausage, and cheese breakfast sandwich on an English muffin. The sandwich was, well, quite divine. But it didn’t make my overly exhausted sick feeling go away.IMG_1546

I ended up going home early to sleep. I’m one of those people who needs A LOT of sleep. I am and always have been a napper. In fact, when I was pregnant with my first child, the number one thought that went through my mind wasn’t, “How am I going to take care of this baby? Will I be a good mother?” No, it was, “How am I going to get by without being able to take my naps!”

So, I missed Friday’s 8-mile run. Oh well. I’ll take my hit and move on. Today, I have a 12-miler that awaits me.  We’ll see how that goes.

Still, do I regret going to the concert Wednesday night? Not at all. It was awesome. The sound was fantastic. The audience sublime. I felt right at home and remembered a part of me that I had been neglecting. The hippie-grunge self inside of me regaled in the moment and is lingering with me still.

Sometimes a break from running to revisit a part of you you’ve been neglecting is the best thing you can do for yourself. Running’s great, but it’s there to make your life more vibrant, not to overtake it. Take a detour once in a while. Smell the concert air above the beer-can-laden grass. You won’t be sorry.

Listen for yourself:

Get me away from here I’m dying by Belle and Sebastian

Here to fall by Yo La Tengo


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Hansons Half Marathon Plan: 8 weeks down, 10 weeks to go

So now I’m 8 weeks in. The last three weeks have been 40 miles weeks, each with a 10 mile run, a 3 mile tempo (6 miles total), and a speed workout, along with the regular easy runs. I’m loving it. It’s very balanced and my body has definitely gotten used to running 6 days a week. In fact, I really don’t like the day I don’t run, but my legs need it. My mind may not, but my legs do!

If you start to feel grumpy during your training, like you don’t see the point of why you’re running, if you start feeling depressed and just overall burnt out, take a week of slow easy runs and less mileage. This is probably a sign that you’re  starting to overtrain. This happened to me, and a week of pulling back did the trick. Just tell yourself you’re doing a “reset”. Better to get to the starting line in one piece by taking an easy week than to get totally sidelined down the road.

This week the mileage gets bumped up to 46 miles and the long run to 12 miles. I forced myself out of bed this morning and ran on the treadmill at the gym: 8 miles with 4 x 1 mile repeats at a 10k pace. I actually took it “easy” and set it to a 0% incline and ran I think according to the treadmill like a 7:25 pace. My legs were tired. Have you heard that before? I’ll be saying that until race day.

And how about my running injuries?

I still see the chiropractor who practices Active Release Technique for follow ups. My toe’s really almost all better. My inner left ankle? It flares up. I ice it and stretch it. I bought a pair of Saucony Hurricane 15s to help with overpronating. So far so good, but I’m still in the trial period of the shoes. They’re definitely comfortable and my toe actually started to feel much better after running in them. My left inner ankle still gets tired, though, around mile 7.

I run in the Saucony Hurricanes for my easy and long runs and in Nike LunarGlide 4s for my faster workouts.


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The Fourth of July: Speed Workout

IMG_0157Today I switched my long run with Saturday’s speed workout. I switched so that I can run my long runs on Saturdays from now on. So this means the past week’s runs were: Saturday 8 miles with 3×1 mile repeats at 5k to 10k pace, Sunday 5 miles, Monday 6 miles w/ 3 @ half-marathon pace, Tuesday 5 miles, Wednesday 6 miles, and then Thursday another speed session. My legs were tired, so today’s workout was really hard. The last repeat of 1600 meters was brutal and my pace slowed.

I ended up running a ladder workout: 8 miles with the following(in meters) at 10k pace and 400 meters recovery lap in between: 400, 800, 1000, 1200, 1600. It was brutal. It was maybe 80 degrees and sunny out. It didn’t feel so bad when I first started, but by the third interval I was HOT.

Here are the paces (minutes per mile average pace):

400 @ 7:10

800 @ 7:12

1000 @ 7:21

1200 @ 7:19

1600 @ 7:34

I run my speed workouts at the school gravel track down the road. It’s an elementary school, but it used to be a middle school, which is why they have a track.

Today was actually my last speed workout for the Hanson Half Marathon plan. Next week they switch to Strength workouts, which I’ll do on the treadmill in the morning.

Me after today's speed workout in the heat. Doesn't this picture make you want to run some repeats on the track too?

Me after today’s speed workout in the heat. Doesn’t this picture make you want to run some repeats on the track too?


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The Boston Marathon

Boston StrongApril 15, 2013, at around 10:20 a.m., I was standing in the back of the second wave at the start of the Boston Marathon in Hopkinton. In front of me a river of runners were waiting, talking, stretching. We started slowly to move forward and I said to myself, “Oh no, here we go.” I had been enjoying a relaxing time in Boston with my husband and now I had 26.2 miles in front of me. I knew it was going to hurt.

We started off down a sloped street lined with woods on either side. It was quiet except for the sound of running shoes drumming on the asphalt and the rhythmic breathing of the other marathoners.boston25

I stayed on the right side of the road, trying to control my pace, wondering how long until I should take my arm warmers off. Was I really running in the Boston Marathon? I looked at my watch: 8:20 pace. Or was it 8:10. It was already starting to blur.

A couple days earlier, my husband and I had taken a train from Philly to Boston. I always love the feeling of moving closer and closer to New England. I went to school in Massachusetts. Summers vacations were spent on the Cape. The warmth of Thanksgiving holidays and Summer strawberry picking were memories I thought of when thinking about my grandparents’ house in Connecticut. All the best stuff happened in New England. And now, The Boston Marathon.

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Condo where we stayed. We loved the cat, who’s 20 years old!

We stayed in Cambridge in a local’s condo. We took the T from South Station to Central Square in Cambridge and walked down River Street. Our hostess was waiting for us outside the condo so that we wouldn’t pass it and get lost. She brought us up and gave us the tour, showing us our room and the fridge stocked with yoghurt, milk, eggs, fruit, and orange juice. The cupboards had coffee, tea, cereal, and other snacks. There was fresh baked banana bread on the kitchen table for us. I love Cambridge.

Matt in the restaurant River Gods.

Matt in the restaurant River Gods.

That night we ate at a restaurant down the street called River Gods. That is now my all-time favorite restaurant. It’s small, eclectic, with stained glass windows from an old church. Some of the seats I think were actual pews, the tables were all very close together. But that was okay because that was part of the experience. Grainy projector images were flashing on one of the walls. Up in an alcove through an archway a couple guys were deejaying vynil music on a set of turntables. The sound system was incredible. The music sounded a bit like Morrissey from the Smiths, but was slightly too upbeat to be Morrissey. I could have stayed there all night.

The next day was the expo. I’m not a big fan of big expos. I suppose for some people, this would be a fantastic experience, but I just wanted to get out as soon as I could. I picked up my bib, bought a sweatshirt (that I wear nonstop) and immediately felt overwhelmed by the number of vendors and people in the place.

Picking up my bib

The next morning, we woke up at 4:30 a.m. I think it was about 5:30 or so when we left and the sun was already making its way over the tops of the buildings. My husband took a picture of me in front of River Gods in my dorky warm up clothes with my bright pink shoes.

Posing by River Gods on our way to the T race morning.

Posing by River Gods on our way to the T race morning.

Race ready at 5:30 a.m.

Race ready at 5:30 a.m.

On the T there were a lot other runners, of course. One of them gave a banana to a man asking for food and he talked to everyone about the benefits of potassium as he thanked her.

This was actually on our way to the Expo

This was actually on our way to the Expo

The lines for the buses to Hopkinton were really long. I had to say good-bye to my husband before getting in the line since it was in a runners-only area. I hate those moments when I say good-bye to my husband. Anyway, I waited in line for maybe 30 minutes before boarding one of the buses. It was very impressive how efficient it all was. A long line of yellow buses would leave, and then another long line would take there place to pick up more runners.

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In front of Boston Commons before boarding the buses to Hopkinton

The bus took about an hour I think. I wasn’t feeling very social and it was freezing on our bus. I did talk a bit to the girl sitting next to me who was from Holland and who ran a 3:19 time at the Berlin Marathon to qualify for Boston. She said she likes to go out really slow and then speed up at the end, but then she wondered if she could run a faster marathon if she ran faster at the start. I think she found out the answer to her question, because (shamelessly) I looked up her time after I was home and saw she ran Boston in about 3:30. She must have tried to go faster than normal at the start. But then how can you not with the downhills in the beginning?

When we got off the bus, we still had about a half mile walk to Athlete’s Village. It was sunny and crisp out. I thought we’d have a long wait at the village, but I basically stood in line for the port-a-potties twice and then my wave was being called.

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I did get to have a good conversation with a few other runners in my second port-a-potty line. One woman was from Canada, about my age, and Boston was her second marathon. She qualified at her first marathon. She had had surgery on her abdomen just a couple months earlier and wasn’t sure if she would make it to Boston, but there she was. The other woman was in her 70s, a nurse, and was one of the top women in her age group. Awesome. The other runner was a guy, a cardiologist who talked to us about how marathoning wasn’t good for our hearts. Haha! There’s no denying it, we don’t run marathons for our health.

See how happy everyone was?

See how happy everyone was?

I often wonder if the nurse and the cardiologist were among the doctor-and nurse-marathoners who helped the victims. Sobering. We were all laughing and so happy and excited talking together there in the port-a-potty line at Athlete’s Village with no idea that something so horrific was waiting at the finish line.

I hadn’t realized that it was so late and I was a bit behind getting to the start of my wave. There were a bunch of other runners jogging briskly to get to the start too. I was nervous. I dropped off my giveaway shirt and headed to the start.

The race is a bit of a blur. What struck me most were all the uphills and downhills. It just didn’t seem to stop. I know it’s a net descent, but the constant up and down does take its toll.

Sign that was hanging for me at the Scream Tunnel

Sign that was hanging for me at the Scream Tunnel

I do remember around mile 5 feeling frisky and picking up the pace. That is something I need to learn not to do in a marathon. Oh well. It felt good. We passed through a lot of small towns. Then we hit the scream tunnel and it was loud. I spotted the sign my friends had the Wellesley girls make for me and almost went over to tell the girls, but I was in such a zone, I couldn’t pull away from my path.
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I think I stopped and took a drink at almost every water stop. I guess I didn’t need to do that because my stomach started to feel a bit too full. At one water stop I stepped aside and tried to discretely throw my cup and gu wrapper away in the trash barrel behind the tables. As I ran away I realized that the gray trash can was the water barrel they were using to fill the cups up with. Ugh. I was so ashamed! Stupid disoriented runner! I saw their look of horror and disbelief as I did this and I didn’t understand until it was too late. I’m so sorry water stop volunteers! They had to dump all the water, re-line the barrel probably with new plastic, and refill it. Lesson learned. I don’t know how to think clearly when running a marathon.

text alert

One of my favorite things about the race was the text alerts. Each time I ran over one of those rubber strips, I got really excited because I knew all my family and friends were getting another alert on their phones with my split time. It was very motivating.

My favorite section was Boston College. That section was filled with crowds and people screaming and cheering. I loved it. By the time I got to mile 23, I had started to slow down. I was in pain. It was at this point that the miles got really, really long. The final mile, I just kept repeating to myself that I would never, ever run another marathon, that this was such a stupid and insane thing to do, which it was.

See the pain in my face.

See the pain in my face.

I’ve read other people’s blogs about Boston, and everyone of them talked about smiling the whole way, especially the final mile. I don’t see how that’s possible. I was in so much pain. I wasn’t smiling at all. When I saw the finish line I sped up because I just wanted to stop the pain.

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After the finish, I was expecting to be able to sit but it was so crowded. They kept corralling us through for what seemed like forever, but was probably 2 or 3 blocks. When I finally got to the bus to pick up my bag, there was still no place to sit. We were all just standing there, waiting! My legs hurt so bad, I kept stooping over trying to contain my pain. But then I finally caved and started to cry. There were some nice runners around me who helped me and let me cry on their shoulder. I cried, “It hurts so much.” The runner answered, “We know. We all hurt.”

In retrospect, the pain I felt was nothing. After the bombs, I felt I had no right to talk about any discomfort I had felt during the marathon. People lost their limbs that day. Young people lost their lives. And I ran past them. I still shiver at the thought of that 19-year-old placing his backpack near children and innocent bystanders and walking away knowing what it would do to them.

I finally made it to the family waiting area where my husband, our friend, and my husband’s cousin were. When I got there I sat on the curb and cried some more. I finally collected myself and we were all standing around discussing where we should go when we heard the first bomb. We looked up at the buildings expecting to see debris from an explosion. My first thought was that we were being attacked and we were in a city, trapped. Then the second one went off. We waited and then it was silent. We were a couple blocks away behind some buildings so we couldn’t see what was happening. We went to Boylston Street and then saw everyone running. Someone said, “There are people shooting!” No one knew what was happening, it was panic.

We ducked into a restaurant since we didn’t know where to go and didn’t want to get swept up in the crowd. The restaurant owner then locked the doors and let anyone already inside wait it out. That’s when we saw on the news what was happening. I must admit that I didn’t feel good about staying there. I just wanted to run as far away as possible. But my husband said we should shelter in place, since we didn’t know what was going on or even where would be safe.

Crossing the Charles River walking back to Cambridge.

Crossing the Charles River walking back to Cambridge.

They eventually evacuated the building where we were waiting it out and we ended up walking back to Cambridge. We saw other runners walking around, trying to figure out where to go. What looked like black FBI suv’s came out of nowhere and were all over the place. Traffic was at a halt as everyone was trying to get out of Boston.

We walked across the bridge over the Charles River, passed MIT, and made it to Central Square. We must have been delirious when we finally reached Cambridge, because we went into a restaurant called Veggie Galaxy and tried to order hamburgers.

We made it back to the condo. My husband’s cousin went home to Watertown (yes, he had yet to have that happen in his neighborhood), and our friend drove off. That night I couldn’t sleep and was up late talking to our hostess. Thank goodness for her. My husband fell right asleep, but I couldn’t shake the day’s events from me. So we just talked and talked late into the night.

At Veggie Galaxy

At Veggie Galaxy

The next day, my husband and I took the T to the train station. They had  army guards all over the place checking bags. Once we got on our train, we sat back, watched the landscape pass and tried to process what had just happened.

I feel honored and privileged to have been able to run Boston. I send out my prayers to all the victims and loved ones affected and will never take another running step for granted.


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Hansons Half Marathon Training Plan

After running Boston, I was very anxious. I felt very unsettled, like I needed closure. I had run Boston, but with everything that happened, I felt like I needed to run another marathon right away to have that sense of completion. I guess it was kind of like saying, okay, we’re okay, we’re still running and races are still safe. Or maybe it was something else. I suspect it’s a mixture of things, but I’ll save the theories for my Boston post.

Anyway, the reason I’m rambling about that is that because of those feelings, I immediately decided I would run a marathon in September and use the Hansons Marathon Method. I kind of felt frantic about it. (“I need to run another marathon! Now!” Ever feel that way?) I bought the book and started the program. But then I soon realized that I needed to step back. I needed time to put things in perspective and train at a sensible mileage for having just run a marathon and for having had the injuries I had and for being who I am as a runner. (I know some people run multiple marathons a year, but I’m just so not there! I enjoy focusing on a couple key races a year.) I also wanted to give my active injuries that I trained through for Boston some time to heal more fully. So I switched to the Half Marathon Program.

The program starts in the 30-something miles per week and peaks around 50+ miles per week. It has you running six times a week. For Boston (and Steamtown) I used Pfitzinger’s 18-week program that peaks at around 55 miles a week, but it has you running only five times a week. I never ran six days a week. It took me a little time to acclimate. I actually am enjoying it (a lot! a lot!) because I feel it keeps my running body more balanced. It also allows me to enjoy the easy days.

For the first half of the 18 weeks, the program has you doing tempo runs at half marathon pace. They start at 2 miles, with a mile and half warm up and then cool down, and then progress each week to longer tempos as the program continues. You also run a speed workout each week, and also a long run. In between you do easy runs. Half way through the program, the speed workouts switch to strength workouts, so instead of 800 meter repeats at your 5k pace, for example, you’re doing 3 x 1.5 miles at your 10k pace. Sound fun? I think so too!

I’m just about in the middle of the program, with just one speed workout left before the strength sessions start. I’m really loving the rhythm of the program. Right now my “long” runs are 10 miles, but because of all the workouts during the week, my legs are more fatigued than when I was running my long runs during the marathon training. Near the end of the program the long runs will peak at 15 miles, which is interesting because the long runs in their marathon program peak at 16 miles. But the weekly volume is greater for the marathon program and, if you read about the science behind the training philosophy, it makes total sense.

Today’s workout was a 6 mile run with 3 miles at my half marathon pace, which I’m hoping will be around 7:41. Wishful thinking? We’ll see. Next week my tempo runs go up to 4 miles (so a total run of 7 miles with the warm up and cool down). Because my legs were tired, just the three miles was challenging. It’ll be fun to see how I do on next week’s 4 mile tempo workout.

As a side note, I ran a 5k a few weeks ago in June to see where I was for my speed workouts. My previous 5k PR of 22:30 was from March of 2012. This time, with tired legs, I ran a 22:05 time. Yay! A new PR!

I’m really looking forward to seeing how this program pans out for me on race day in September.

Where to find the plan

I bought my plan off the Hansons Coaching Services website for about $15. I think that’s a decent price for a four-month plan. I’m using the Advanced version, but they also have a “Just finish” and a “Beginner” version. The beginner one I’d keep in quotes because the mileage tops at 40 miles a week.

Do you have experience with this plan? Or did you find another plan that worked for you? Let me know! I’d love to read about your experience and I’m sure others would too!