Loco Marathon Training RECAP!

October 26, 2019 by Stacy McAllister in marathon training, Training Cycle Review

I cannot believe that 12 weeks went by SO fast?!?This was my first ‘training just for the marathon’ marathon cycle in 2 years (I’ve ran 2 marathons since then, PR’d both of the marathons, and trained for ultras during those times). I finally kicked my Plantar Fasciitis this past summer and have not had any aches or niggles since then! This was my first-time creating my own marathon plan and I really think that I found the sweet-spot for training for me. It never felt stale, overwhelming, or boring.

Total Mileage Ran: 486.8 miles

Longest Weekly Mileage: 55 miles

Longest Cross-Training BIke Ride: 10 miles

Average Number of Strength Training Sessions Per Week: 3

Longest Run: 20.2 miles

Races Ran: 1 half marathon at the end of running 7 easy miles (20.2 miles for the day)

Favorite Speed Workout: .75 warm-up, 2 x 2 mile repeats (7:49/ 7:41) with .5 recovery, 800 (7:42), .75 cool down

Proudest Run: Those 3 x 20 milers that I had in my training plan and all of which I negative-split!

Favorite Pump-Up Jam: Downtown by Macklemore & Ryan Lewis

Race day plan?: You better believe that I have one, but am I going to share it? Nah, probably not ; )

One thing that I grew from the most: Realizing how important sleep and nutrition are and making those a priority for this training cycle

Loco Marathon Training RUNdown Week 12: 10/14-10/20

October 23, 2019 by Stacy McAllister in marathon training, Training Rundown

Last weekly recap before race day! This past week was my first taper week and I felt pretty great. I had to keep slowing myself down on my runs and feel like my fitness may be peaking at just the right moment. Cheers to 4 days left until race day.

Monday, 10/14: 5 easy miles at 9:43 pace and 6.54 mile bike ride

Tuesday, 10/15: 10.02 mile bike ride

Wednesday, 10/16: 5 easy morning miles at 9:25 pace

Thursday, 10/17: 9 morning miles with 6 x 1 mile repeats (7:30, 7:30, 7:30, 7:29, 7:45, 7:31). Half on the treadmill and the remaining outside during the crazy windy/rainy Bomb Cyclone

Friday, 10/18: 10 easy miles at 9:35 pace and band work/ yoga

Saturday, 10/19: Rest Day!

Sunday, 10/20: 5 easy miles at 9:34 pace and band work

Total Miles: 34.1 miles

Total Elevation: 528’ up

Loco Marathon Training RUNdown Week 11: 10/7-10/13

October 16, 2019 by Stacy McAllister in marathon training, Training Rundown

It was a BUSY week last week and I finally got a bit of a break this past Monday/Tuesday from schoolwork/ working/ commuting/running. It was MUCH needed. Last week was my big ‘peak week’ before the marathon! It’s so crazy to me how quickly the past 13 weeks have gone and it’s even crazier to me how well-executed it went! This is my first race that I actually ‘marathon trained specifically for’ in over 2 years and I’m really excited to see how well I can execute this race coming up! It’s all about recovery, rest, and mainly easy miles from here until race day. Let’s recap last week’s 55 miles! Also side note: I’m really excited that I can finally start to put my hair up in a nice bun on top of my head again- it’s been so long!

Monday, 10/7: 1 mile warm up / 12 x 400m (400 R) (7:20/ 6:59/ 7:05/ 7:22/ 7:01/ 7:07/ 6:59/ 6:54/ 7:21/ 7:07/7:06/ 7:04)/ 1 mile cool down & strength

Tuesday, 10/8: 6 easy miles 9:40 pace

Wednesday, 10/9: 7 easy miles at 9:59 pace & strength

Thursday, 10/10: 20 miles! Executed well with a negative split and a fast 800 at mile 19 of the run.

Friday, 10/11: 2 mile hike with Stella! Rest day otherwise.

Saturday, 10/12: 7 easy miles at 9:56 pace after working all day. Woof. That was hard.

Sunday, 10/13: 7 easy morning miles before another full workday

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-Anyone else in the taper right now or coming up on peak week? How’re you feeling? Have the ‘taper crazies’ hit you yet?!?

Training Tuesday: Finding My Stride With Nutrition

October 15, 2019 by Stacy McAllister in marathon training, nutrition, Training Tuesday

I have always struggled with nutrition. You would think that because I’ve taken a Sports Nutrition class and general Nutrition class that I’ve got it “down” by now, but honestly I didn’t. I’ve finally STARTED to realize what my body likes while running and what it doesn’t (i.e. loves simple carbs but hates caffeine). I actually don’t do well when I have coffee before a big race because it makes me feel like I constantly have to pee and caffeine during the run is too strong on my GI.

I also really love carbs and my body does too. I used to do “low carb diets” for YEARS, but I’ve finally realized (mainly since my 50 miler) how much better I feel when I have a good amount of them during my training. Thank you to my ultras for helping me discover that one.

Side note: I’ve also learned that going into Trader Joe’s when you’re hungry and in the midst of marathon training is never NEVER a good idea for your wallet… But wow was that bread delicious?!?

I’ve recently tried making my own “gels” while on my long runs and have found it really works for me. I alternate between homemade gels and bananas with some Nuun/Coconut water.

I’ve also started to refuel immediately post-run with something nourishing. I love Chocolate Almond Milk (good split of carbs & proteins), but also really like some chicken broth if I have that available and want something savory.

I wish I could say that I figured out all this nutrition stuff over one or two training cycles, but it’s taken me YEARS. I’ve tried so many various gels/chews during races and pre-race meals (also side note: white pasta the night before the race does NOT work for me). I love steak and a sweet potato the night before a race or cheese pizza. Yes, I know weird and unconventional, but whatever works right?

I’ve love to know what YOUR nutrition hacks are and what works for you/ how you’ve found that out?!? I’ve found mine out mainly through lots of really poorly executed races (ha)….

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-What are your race day nutrition hacks?

-What do you love to “refuel” with post-run?

Loco Marathon Training RUNdown Week 10: 9/30-10/6

October 10, 2019 by Stacy McAllister in marathon training, Training Rundown

Running a day late for this post, but here we are! Last week was extremely busy and stressful in almost every aspect of my life, so I was grateful that it was a ‘cut-back’ week in regards to running. I was very thankful to get in those runs because they helped my stress, but also happy that it took less time than other weeks.