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David Roher

Running Notes: Marathon Training, September 2017

As I said after the bar exam, I’m back to pounding pavement and training for the Rock ‘n’ Roll Marathon Arizona 2018. This time around, I’m hired a coach – David Roher – who gives me my running assignment every week and monitors my progress. I also pepper him with questions about diet and nutrition.

For my previous races, I used the Hal Higdon program, but given my chest pains and heart issues with my last marathon (where I DNFed), I decided having more personalized attention would be best.

I’ve been training with Coach David for 6 weeks, and so far every week I get to 3 runs: 1 sprint, 1 race pace, and 1 jog. I wanted to share some thoughts from last week’s runs:

Why am I so tired? Oh yeah – I ran 10 miles this morning.

Sprint – 1.5 Miles
As a gymnast, the furthest I had to sprint was 72.5 feet down the vault runway. This is not that kind of sprinting. The goal is to run as fast you can and sustain for the whole distance. Finding my sprint pace has been a challenge; I keep starting out too fast. I figured the best way to make myself run at a consistent pace would be to use a treadmill – aka the human hamster wheel. So last week when I was in Cleveland for Content Marketing World, I made myself do my sprint on a treadmill in my hotel.

I’m not a fan of the human hamster wheel, but I set the machine for 7.2mph, and ~12 minutes later, I was done.  While I dislike running in place, I hope it gave my muscles an experience of running at that pace that I can replicate in the real world.

Race Pace – 6.2 Miles
I did this run in Cleveland too. In Phoenix, the sky is starting to lighten by 5:30am. Not so much in Cleveland. It was dark, raining, and 54 degrees outside. Thankfully the rain mostly subsided in the first mile, and I put my contacts in so I could see where I was going more clearly. I’m near-sighted so I don’t really need lenses to run, but I think it makes me feel more secure, especially in an unfamiliar part of the city.

I mapped out my run on Google Maps the night before, but according to Strava, I ran 6.5 miles instead of 6.2, and at a faster pace (9:05/mile) than my previous race pace run (9:30/mile). Perhaps it’s easier to run faster when it’s 54 degrees outside than 84 degrees.

Jog – 10 Miles
Speaking of 84 degrees, that’s how hot it was when I started my 10-mile run at 6:30am. For the long run, my instructions are to just finish, preferably without walking. This was my first double-digit run, and to be honest, I was a bit nervous about whether I had the stamina for this distance. Remember, I’ve only been running for 6 weeks after taking a nearly 3 month running hiatus due to my car accident.

I picked a route that took me up into a desert park and around Tempe Town Lake, so I’d at least have beautiful surroundings. And since I started so late, I got to see lots of boaters and people walking their dogs at the lake – at least when I wasn’t blinded by the sweat dripping into my eyes.

It was a hard run, including hills in the last two miles. But putting one foot in front of the other, I finished with an average 11:11/mile pace and I didn’t walk. It was a win for me.

As far as I know, my plan is to do three runs a week and working my muscles every day with stretching, foam roll, and The Stick. I have no idea what my assignment will be one week to the next. Coach David decides it based on the previous week’s performance – he monitors my progress thanks to my data on Strava.

This week’s assignment: 1.5-mile spring, 6.2 miles at race pace, and a 12-mile jog. I’m so glad it’s finally starting to cool off in the desert.

Not Running is Not an Option

I’m at a point in my life where not getting a workout every day is not an option. Getting up early to go for a run at sunrise helps me feel calm and focused throughout the day. It’s so peaceful to start my day pounding pavement by myself with music or podcasts in my ears. Starting my day with a run helps with my entire demeanor.

Arizona Cactus Sunrise by WillHolmes from Flickr (Creative Commons License)

And have you seen a sunrise in the desert? It’s gorgeous!

I know I have no sense of moderation, so I have to be careful not to over train and take out my shins or my feet. As an act of self-care, I skipped running on Tuesday this week and went to the office early instead. By 10:30am, I hated everyone on the planet.

Lesson Learned:
Skipping Workout = Bad Idea

I know some people who run every day, no matter what, but I was pretty sure that’s not a good idea for me, even if I’m only doing 4-6 miles/day and 20 minutes of yoga for runners. I reached out to triathlon coach David Roher for his recommendation. (He wrote my training schedule for my last half marathon.) He suggested running no more than two days in a row and biking on my off days.

Based on David’s advice, I think this will be my workout schedule for a typical week:

  • Day 1: Run and yoga
  • Day 2: Run and yoga
  • Day 3: Bike
  • Day 4: Run and yoga
  • Day 5: Run and yoga
  • Day 6: Bike
  • Day 7: Fun Workout

I want to use my fun workouts to get my sweat on by doing things besides running. It could be walking around a museum or street fair, hiking, rock climbing, going to the ropes course, horseback riding, step aerobics – really anything goes as long as it’s a workout.

With all the client work, speaking engagements, new projects, and the California bar exam on my plate this year, taking time every day to move my muscles and clear my head is going to be essential for my sanity.