Training Problems and How to Deal With It!

• "Disclaimer: I received free entry to Tobacco Road Marathon race as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

  

  Look at that BLING!

Whats up everyone, Ben here and I'm back with a little over one month to go before the Tobacco Rd Marathon on March 17th in Cary, NC. I would love to be on here talking about how great training is going but to be honest this Winter has been a hard one to get my miles in.

Living in a rural area, it's hard to get my runs in due to the lack of safe roads. That's okay, as my running group meets in town near my work so I can run before or after work. I fit my long runs in on the weekends around family schedules, usually in the mornings. The problem comes when it snows or it's raining and cold. I'm not trying to get sick a month out so it's perfectly okay to skip a run once in awhile. When you skip a lot of runs that can be an issue.

The Tobacco Road

If you're using a plan, they are broken down day by day to maximize your workouts, but if you switch up a day it's not the end of the world. I missed my run today, due to rain and will make it up tomorrow. Runners always find a way to get a run in, whether it's staying home on a Friday night to get up early, or getting a run in during lunch.

So far my current training plan calls for three to four runs per week. The fourth can be either a track day or hill day. I usually run on Tuesday-Thursday and Saturday, but if I miss a day I can just skip and pick up the next day. Which leads me to a bit of advice, never try to cram a missed run in as it will usually lead to injury. I know a lot of runners that have wasted time and effort only to miss race day due to an over training injury.

The takeaway from all of this rambling is don't stress training. It can be your first or fourteenth, if you miss a couple of days during training it's okay. We all do.

That's about all for today. I'll be back in a couple of weeks to talk about my overall thoughts and what I'm expecting at Tobacco Road.

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Just Finish (A Rock n Roll Marathon Recap)

Hey everyone, Ben here and before I get started here's the disclaimer.
 As a BibRavePro I was selected to run and write/promote the Rock n Roll DC Marathon in return for free entry. This fact does not change how I feel about the race and organizers and for more information about being an ambassador go here.

 So I arrived in DC the Friday before the race and immediately got lost. Apple Maps gets confused and had me going everywhere but to the hotel. I was finally able to stop and get that straight and checked in and parked my car. If you plan on staying inside the District, I would research parking, it can cost a lot if you're not careful. After unpacking and changing, I decided to run to the expo, as it was only 2 miles. The weather was chilly but sunny and I made it to the Expo at the DC Armory in about 20 minutes. Once you got through security we went downstairs and got our bibs. One feature I liked was the scanner before you went back upstairs to verify your information was correct. Back on the main floor, you got your shirt and gear check bag, and could enter the expo.

SWAG CENTRAL!!!

 Divided in 2 parts, we had the Brooks Swag area where you could get race specific merch and Section 2 where the vendors and other sponsors were located. I enjoyed walking around and talking with some product reps, especially the ones that I use but after awhile I headed out and went to the Metro stop to go back to the hotel.

But first a visit to the Smithsonian. If you've never been, go and if you've been, go again. I saw a lot of things I missed when I was here last year and love wandering the Natural History Museum.

Race night dinner was my usual pizza. I went to We The Pizza on Penn Ave and it was really good. If you get a chance check it out.

Yummy

Race morning was cold. I checked out and put my gear in my car, then walked to the start of the race which was about a mile or so. The gear drop was located about a block away from the start and was well run by UPS. The start was a long fenced in area, about 2 blocks behind the museums and corrals were well marked. One thing I didn't like were the race announcers, I know there are a lot of sponsors but you don't need to mention them every 4 minutes. The Rock n Roll kicked off about 30 minutes before the start of the race and we had the singing of the National Anthem. Then we were off. The race winds throughout the city and is mostly flat. Until mile 6 or 7 when you start up the hill to Calvert House. The Blue Mile was set up along the route here and the support and encouragement to continue was super. After that, not so much. I've done races of all different distances and this was one of the sparsest as far as neighborhood support. If you want to run miles with just your thoughts, this is the race for you.
 There is a second large hill at mile 23 in Fort Dupont Park and it was there my legs said enough. I walked the last 3 miles and jogged/limped across the finish. Somewhere along mile 15, I started feeling off and stiff so I started walking/running to rest some but I'm thinking I didn't eat enough in the days leading up to the race. That's my fault and not the races so just remember to fuel up properly before any event. I will keep it mind too.
  I didn't get to spend a lot of time at the finish area. Once you crossed the line you got your medal, and headed to the food and bag pick up. I had to get my car so I walked through quickly and headed out.

Cool Pick Shape.

Overall, the race was fun, well supported aid stations and a friendly group of volunteers. I wish I had more time to explore before and after, but that happens sometimes when you go to events out of you area. The course had music playing at every mile through the mile markers and several bands scattered about.

If your looking for a good Spring marathon on the East Coast I would give the Rock n Roll DC a try.


Lace up and get out....

Ben

All the Goals!!!

So it's 2018 and everyone and their mom are making resolutions for the coming year. While I don't resolve to make resolutions I do believe in making goals for the coming year. I always try to set some attainable goals, such as PR'ing certain races, and others like running 2018 miles for the year.

About 10 years ago I was working as a manager at a Sports Bar and the company culture used the book Raving Fans, which worked toward setting your goals at 15% increments so they are attainable. Once you reach that goal just set a new goal. It's the one self help book I've enjoyed and followed and still try to to this day. Setting a simple goal gives accomplishment and you're not beating yourself up trying to reach something unattainable.

So let's get to my goals for 2018.

1. 1. PR Everything. I've noticed that as I've gotten older and   started running with a group (Thank you Rogue!) I PR'd several distances last year. Two of those, the half marathon and 8k were over 4 years old! I PR'd my full distance but I know I can do better as I was pacing someone to get them a PR. This year I'm looking to get them all.
2. Well, I will run 2018 miles and maybe a little more. In 2017 I managed 1300+ miles but battled with injuries and health problems. I don't foresee that happening this year. I'm working on my hips and core more and cross training so I can get this goal. It comes out to 5.52 miles per day, or 38.6 miles a week.
3. Break 20:00 at a 5k. This is my white whale and I was planning on doing this in 2017 but other things came up and I only ran one 5k, which I PR'd for the course. Track work and the increase in mileage will help me get there so we shall see.

Granted none of these are the 15% I spoke of earlier, but if yo're just starting set some easy goals like running your first 5k or 10k or maybe that first half marathon. Always try to set something easy for yourself and then the harder goals will themselves become easier.

Until next time, lace up and go run!

Ben

Last 5k and The Big Announcement!

So this weekend was huge! Not only was it my first and last 5k of the year, but I also had 2 reveals I made over on Twitter and Instagram Sunday and Monday.

 First the race. This was the local Toys for Tots 5k which I have ran for the last 5 or 6 years so it's my streak race. Over 600 people came out and filled a van several times with toys for the Marines to give out as part of Toys for Tots. Since the entry was a toy there were no shirts or medals but the directors do give out ribbons for age group awards. The course is a lollipop out and back with a hill coming back around mile 3. This is also a goal race for several local Girls on the Run groups so there were plenty of reasons to stay after and cheer.
 It was a 5k so I don't have a lot of details but I finished 2nd in age group and beat my course PR by about a minute, so I finished the year strong. I plan on having a year in review after Christmas and talk about some goals I will carry over to 2018.

The other bit of news that I already posted on Instagram and Twitter is that I was accepted as a Bib Rave Pro and a Nuun Ambassador. I consider this a huge privilege and look forward to sharing the experience with everyone.
 As another bonus I will have a page for race discounts up this week and sharing product discounts with everyone as well.


Until next time, keep the laces tight

Ben