Run the Track to enhance your Marathon training! 

When I’m running, I’m running the trail, in search for an amazing view. Or you can find me running my city’s bridges and streets, looping around the monuments.

I’m rarely on the track, and I’m never on the treadmill.

When it comes to the treadmill, it makes me cringe. I don’t even like seeing pictures of people running on them, on social media. 

The only time, you’ll ever catch me on a treadmill is if I’m taking a month off of running to focus on building muscle. During that phase, I may use a treadmill to do a HIIT session. But other than that, you’ll never see me running on one. 

However, all of this long distance running, all of this marathon training, (where my focus is currently on pacing, and endurance), has actually made me crave some speed. 

So I went to the track today, and because running more track workouts is a goal of mine, I plan to be there at least once a week. 

TRACK WORKOUT

There are a couple things I love about the track… 

One – the vibe: I know I’m there to run fast, and get some speed work done. There are a lot of other great runners with the same exact intentions, which helps motivate me.

Two- I can run there safely at anytime. This is a place I can get a run or workout in even after the sun sets. There is alway people there and the lights are always on at night. 

I love being outside, and I find the most success with my workouts when I use minimal equipment. I am old school when it comes to my workouts, I really don’t need a fancy workout class to see results. 

The Workout – Mile Repeats

Today, I did mile repeats. Mile repeats is exactly that. I ran 1 mile as fast as I could, and then did a half mile recovery. Then I repeated this 3 times. 

It is suggested for marathon training to actually run 5x (1 mile sprint, 1/2 mile recover.) But this was the first time I’ve been to the track in a while, for speed work, so I stuck with the lower mileage drill. I plan on building up to doing it 5x. 

For more information on Mile Repeats. Check out this video by Bart Yasso. 

I highly suggest getting to the TRACK. However, if a track is not available, you can do this drill outside in your neighborhood or trail. Run a mile as fast as you can, run a half mile recovery. Repeat. 

And although, I personally hate the idea, you can do this drill on the treadmill. Just remember that completing this drill on the treadmill is not quite equivalent to an outdoor drill, and it is not an accurate measurement of your speed. Because of the momentum of the moving treadmill, it actually makes this drill easier and makes you run faster.

So if you want to get the most out of this drill, hit up your local track.

How I did…

When I first hit the track, I felt a little out of my element. I wondered, “Am I going to feel like a hamster on a wheel?” 

But once I started running, I felt good. 

I need a better way to record, but below are my average splits. 

Mile 1 : 8:20 min/mile

Mile 2: 7:33 min/mile

Mile 3: 7:44 min/mile

Mile 4: not recorded because my phone died. 


Overall it was a great workout, and something that will only enhance my marathon training. 

Do you do track workouts? 


Marathon Training Update: Week 4

“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.”

– Born to Run

Even, with the extreme heat conditions in the DC area, I ended week 4 of marathon training on a high note.

Monday, July 18th РDistance: 3 miles, Time: 28:27, Pace: 9:27, Type: Stroller Miles 

Tuesday, July 19th- Distance: 4 miles, Time: 39:38, Pace: 9:52, Type: Stroller Miles

Wednesday, July 20th- Distance: 6.1 miles, Time: 57:36, Pace: 9:23, Type: Solo running 

Thursday, July 21st- Distance: 3.1 miles, Time: 29:15, Pace: 9:29, Type: Stroller Miles

Friday, July 22nd- Distance: 6 miles, Time: (5 miles – 47:26, 1 mile – 10:16), Pace: (9:34, 10:16), Type: Stroller Miles

Saturday, July 23rd- Distance: 11.4 miles, Time: 1:54, Pace: 10:01, Type: Solo Running/Long Run

Total miles for the week – 33.6 miles

RECAP

I ran 6 days this week. 4 out of the 6 runs were stroller miles, with Zoe. The combination of stroller miles and the extreme summer heat is finally making me stronger and faster.

STROLLER MILES

Running a 6 mile (mid distance run) with the stroller, the day before my long run, made me confident and strong during my 11 mile long run.

LONG RUN

I was a little nervous about the heat. It was all over the news that the DC area was under a heat advisory, and that because of extreme humidity, the air quality was at dangerous levels. So I made sure on Saturday for my long run, I was out on the trail by 6:30 am. When I started my run it was in the high 70s, when I finished my run it was in the 90s. Most of my splits were at marathon pace, between 9:30-10.

I’m actually really enjoying running early mornings. The city is quiet while everyone is still sleeping, but the trail is busy with all of us morning runners getting our long runs done. It’s such a great vibe, and the sun rises are so pretty.

I hope everyone had great runs this week. Run Happy!!

MARINE CORPS MARATHON VIRGINS: HERE ARE SOME TIPS AND A RECAP

Marine Corps Marathon is tomorrow morning!

This is by far my favorite race.

Because I just recently became a mama, and just got cleared to run again two weeks ago, I am not running Marine Corps Marathon this year.  However, I will be cheering around mile 23/24 Рthe Crystal City area Рso look for me if you need to see a familiar face.

I have realized that for a lot of you it will be your first time running this race, or even your very first time running a full marathon. So I have decided to share with you some tips that I found helpful each time I have run it.

Here are my top 26 tips for all of the Marathon Virgins out there running Marine Corps Marathon tomorrow…

  1. NIGHT BEFORE: Check social media for inspiration and updates, this includes facebook and instagram. Marine Corps Marathon pages always have a count down. And the night before race day facebook status always gets me pumped.
  2. NIGHT BEFORE: Always prepare your race outfit, and everything you will need for the race, the night before. (That means tonight if you are running MCM tomorrow morning.)
  3. Never wear anything you haven’t worn before.
  4. Make sure your ipod and garmin are charged and ready to go.
  5. Eat protein and carb race morning, good option ‚Äď Bagel with Peanut Butter.
  6. GETTING TO and FROM: If you are riding the metro in the morning, you will be getting off at the Pentagon. But honestly if you get confused just follow all the other runners. If you plan to metro after the race make sure you get enough money on your metro card for both ways, getting there and coming back. Metro will be really busy on the way back. The Rosslyn Metro stop is the one closest to the finish line.
  7. THE START: At the start, strip down and check your bag. If you are one that gets cold easily then make sure you have throw away gloves and shirt. It will be cold in the morning but warm at the finish.
  8. Oh and don’t forget to BODY GLIDE everything. 
  9. CORRALS: Because Marine Corps Marathon is the people marathon they do not have any assigned corrals. Instead you choose where you want to be, by looking for the sign that says your finishing time on it. Try to get in the proper corral or the one a head of you. For example if you think you will finish in 4:30 then hang with the 4:15 group. This race is a very crowded race with 35,000 runners.
  10. WATER STATIONS: Have a game plan. Are you going to walk the water stations? When are you going to take your sports beans?
  11. ROCK CREEK PARK can get congested. But stay light on your feet and use momentum to fly down the down hill part.
  12. FOCUS ON RUNNING FORM.
  13. 13.1:  Once you hit the half way point start to break your race into pieces. At this point, you are in Hains Point, the most boring part of the race.  It is time to start counting. 2 more miles and you will be at mile 15 and out of the stupid park and on to the National Mall.
  14. MILE 15: Enjoy, look around you are running the National Mall.
  15. MILE 17: This mile is significant meaningful mile in a marathon because it takes us into single digits, only 9 more miles to go.
  16. SIGNS: Don’t forget to look at funny signs. The spectators are the best at this race.
  17. MILE 20: Beat the Bridge. The bridge is long and slow. A lot of runners HIT the Wall here. There aren’t very many spectators here. Sometimes it feels brutally hot with sun shining on you. Other times it feels really windy. This is the time when a lot of runners start walking and stretching out. This is when I tell myself to keep running, don’t walk. At the end of the bridge you are in Crystal City. Leaving DC and entering VA.
  18. MILE 21:¬†This mile is significant for me because in training my longest run is 21. During my weekly training I do a 5 mile easy run. When I reach 21 in the marathon, I tell myself, ‚ÄúOnly 5 miles to go, my 5 mile easy run.‚ÄĚ Everything is mental at this point.
  19. CRYSTAL CITY: Once I’m at mile 23 looping around Crystal City I am looking at the spectators focusing on seeing people I may know. I also am saying my mantra.
  20. ¬†Always¬†have a Mantra. For example, when things get rough, I always repeat,¬†‚ÄúNo matter what‚Ķ Just keep moving forward. Keep moving forward.‚ÄĚ Another good one is ‚Ķ ‚ÄúOne More Mile.‚ÄĚ
  21. HOME STRETH:¬†At this point I am focused on the traffic signs, I try to get to one traffic sign then the next. You‚Äôll see signs that say, ‚ÄúMemorial Bridge.‚ÄĚ
  22. The last little bit is up a hill and then the finish line. But who cares there is a hill, you made it to the finish.
  23. Enjoy getting your medal and check out all the hott marines. You earned it.
  24. MILE 27: Walk, Walk, Walk. The most important mile is mile 27. The mile you walk after the marathon. This mile walk helps avoid cramping.
  25. Eat an awesome brunch to refuel and celebrate.
  26. Take it easy for the rest of the day. Consider taking hot yoga later in the week.

SO there it is!

Good luck to all of the Marathon Virgins out there running tomorrow for the first time. Good luck all runners. Look for me, I’ll be cheering for you.

Also if you want to read about my experience running Marine Corps Marathon, you can find the full Race Recap here. 

 

Motivation Monday, Marathon Monday

Here is a little Motivation Monday for ya…

Look who is running Boston!

11178273_10153366772075329_5932238360212199409_nScott Jurek (one of my favorite runners of all time) is running Boston this morning. I got this photo taken by¬†John Segesta,¬†off of Jurek’s fb page. But I had to share it with you because it is so inspiring.

I love this photo because just by looking at this inspiring image you can see that running is so much more than just putting one foot in front of the other!

Scott Jurek says, “I used to run for my mother who couldn’t run and now I get to be the eyes for Thomas Panek who can’t see.

As you can see, there is reason behind why a runner runs?

Why do you run?

11143731_10102450341098846_3542144533399478368_n

 

© sweat1xdaily 2015

Kara Goucher struggles at the NYC Marathon

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Last Sunday was the New York City Marathon.

Kara Goucher one of my favorite female elite runners ran it. She went to New York, not in it to win, but hoping for a solid 2:28 race.

I remember my run last Sunday. It was windy. So windy my lips got chapped. While I was running, I was thinking… I hope it’s not this windy in NYC. If it is, there aren’t going to be any PRs, marathon times are going to be slow.

I constantly talk about the weather on this blog, as a runner the weather really does make or break us. In Kara Goucher’s case, it broke her.

She suffered…

Hit the wall…

and struggled to finish.

I recently read her blog post, A Bitter Sweet Return, and it almost brought me to tears. As I read her post, I felt like I was running the marathon with her, right by her side. There are¬†so many emotional moments. Ones that include…

Deciding to run the first ten miles with the lead pack.

At mile 9, realizes the others aren’t intimidated and slowed down by the wind. Her game plan back fires. She went out too fast, causing her to burn out.

Slowing down running the next 10 miles solo. 

Goucher spots Edna Kiplagat at mile 18, and uses her as a target. Unfortunately, she barely passes her, and never regains energy. 

Continues running to mile 24, knowing her coach would be there. But being too delirious that she runs right by him, never seeing nor hearing his support.

Finally, Goucher makes it to finish line.
There is a quote that goes something like, “The only run you regret is the one you don’t do…” Goucher says she has no regrets… As a runner, we run races. Some end up good, while others bad.
“I have at times been criticized for showing so much emotion.¬†¬†I wear my heart on my sleeve and have never been good at ‚Äúkeeping it together.‚Ä̬†¬†
Goucher poured her heart out on her blog. And the reason why I found it so important to recap her race and blog post is because of that reason. She is so passionate. And I have always put elite runners in a whole different light. On a different level. Physically they are on a different level, but after reading her blog post I realized elite runners are really not much different then you and I. They have the same mental strategies, and the same mental break downs.
  • The wind effects them.
  • They go out too fast.
  • They don’t want to run alone.
  • They use other runners as a focus target… to run faster in hopes to regain energy.
  • They look for familiar support at mile markers.
  • ¬†They get delirious…
  • ¬†They make it to the finish line.
  • ¬†They never regret running.
  • ¬†They have determination that the next run will be better.
As a runner, I read Kara Goucher’s¬†emotional blog post and totally got it. ¬†I’ve been there, and done that, but of course 2 hours slower.¬†
© 2014 sweat1xdaily

Marine Corps Marathon Virgins: Here are some Tips and a Recap

Marine Corps Marathon is tomorrow morning!

This is by far my favorite race.

I am registered to run it, and I am extremely disappointed that I will have to sit this one out.¬†Unfortunately, ¬†my training this summer, didn’t go as planned, and to top it off, I got my wisdom teeth pulled on friday. So I am now on painkillers and swollen like a chipmunk. ¬†UGH!¬†But I always have to remind myself that it is way more important to listen to your body. There will always be another marathon to run. There will always be next year, to run MCM.¬†And the most hilarious part is the dentist who pulled my teeth will be running the marathon tomorrow. She was telling me how nervous because it will be her first time running 26.2.

Here are my top 26 tips for all of the Marathon Virgins out there running Marine Corps Marathon tomorrow…

  1. NIGHT BEFORE: Check social media for inspiration and updates, this includes facebook and instagram. Marine Corps Marathon pages always have a count down. And the night before race day facebook status always gets me pumped.
  2. NIGHT BEFORE: Always prepare your race outfit, and everything you will need for the race, the night before. (That means tonight if you are running MCM tomorrow morning.)
  3. Never wear anything you haven’t worn before.
  4. Make sure your ipod and garmin are charged and ready to go.
  5. Eat protein and carb race morning, good option – Bagel with Peanut Butter.
  6. GETTING TO and FROM: If you are riding the metro in the morning, you will be getting off at the Pentagon. But honestly if you get confused just follow all the other runners. If you plan to metro after the race make sure you get enough money on your metro card for both ways, getting there and coming back. Metro will be really busy on the way back. The Rosslyn Metro stop is the one closest to the finish line.
  7. THE START: At the start, strip down and check your bag. If you are one that gets cold easily then make sure you have throw away gloves and shirt. It will be cold in the morning but warm at the finish.
  8. Oh and don’t forget to¬†BODY GLIDE everything.¬†
  9. CORRALS: Because Marine Corps Marathon is the people marathon they do not have any assigned corrals. Instead you choose where you want to be, by looking for the sign that says your finishing time on it. Try to get in the proper corral or the one a head of you. For example if you think you will finish in 4:30 then hang with the 4:15 group. This race is a very crowded race with 35,000 runners.
  10. WATER STATIONS: Have a game plan. Are you going to walk the water stations? When are you going to take your sports beans?
  11. ROCK CREEK PARK can get congested. But stay light on your feet and use momentum to fly down the down hill part.
  12. FOCUS ON RUNNING FORM.
  13. 13.1:  Once you hit the half way point start to break your race into pieces. At this point, you are in Hains Point, the most boring part of the race.  It is time to start counting. 2 more miles and you will be at mile 15 and out of the stupid park and on to the National Mall.
  14. MILE 15: Enjoy, look around you are running the National Mall.
  15. MILE 17: This mile is significant meaningful mile in a marathon because it takes us into single digits, only 9 more miles to go.
  16. SIGNS: Don’t forget to look at funny signs. The spectators are the best at this race.
  17. MILE 20: Beat the Bridge. The bridge is long and slow. A lot of runners HIT the Wall here. There aren’t very many spectators here. Sometimes it feels brutally hot with sun shining on you. Other times it feels really windy. This is the time when a lot of runners start walking and stretching out. This is when I tell myself to keep running, don’t walk. At the end of the bridge you are in Crystal City. Leaving DC and entering VA.
  18. MILE 21:¬†This mile is significant for me because in training my longest run is 21. During my weekly training I do a 5 mile easy run. When I reach 21 in the marathon, I tell myself, “Only 5 miles to go, my 5 mile easy run.” Everything is mental at this point.
  19. CRYSTAL CITY:¬†Once I’m at mile 23 looping around Crystal City I am looking at the spectators focusing on seeing people I may know. I also am saying my mantra.
  20. ¬†Always¬†have a Mantra. For example, when things get rough, I always repeat,¬†“No matter what… Just keep moving forward. Keep moving forward.” Another good one is … “One More Mile.”
  21. HOME STRETH:¬†At this point I am focused on the traffic signs, I try to get to one traffic sign then the next. You’ll see signs that say, “Memorial Bridge.”
  22. The last little bit is up a hill and then the finish line. But who cares there is a hill, you made it to the finish.
  23. Enjoy getting your medal and check out all the hott marines. You earned it.
  24. MILE 27: Walk, Walk, Walk. The most important mile is mile 27. The mile you walk after the marathon. This mile walk helps avoid cramping.
  25. Eat an awesome brunch to refuel and celebrate.
  26. Take it easy for the rest of the day. Consider taking hot yoga later in the week.

SO there it is!

Good luck to all of the Marathon Virgins out there running tomorrow for the first time. Good luck all runners. Enjoy!

mcm-11

I’ll be cheering you on! Look for me at mile 23. xo

For a full race recap check out my Marine Corps Marathon experience from last year.

© 2014 sweatdaily

 

The time I kind of ran the Chicago Marathon.

It is the weekend of the Chicago Marathon.

I am not running it this year, but I will be running, The Army Ten Miler, a very popular local race here in the DC area. Although, the ATM has the same amount of runners as the Chicago Marathon, it is no 26.2.

In 2011, my sister and I signed up for the Chicago Marathon. I had run Marine Corps Marathon two times before. The 2011 Chicago Marathon would have been my 3rd full. Unfortunately, the summer was brutally hot, and I ended on antibiotics, because of stomach issues most of my training. It was hard to fuel my body for my long runs. At the end of the day, I decided I just couldn’t continue training. I was really disappointed, but I run to be healthy and have fun, not to injure myself.

Because hotels and flights were already booked, I decided I would still go to Chicago. My mom and younger sister were coming with me. My older sister was running the full marathon, and we all wanted to be there to support her. My mom had a brilliant idea. She told me to go to the expo, get my bib number, and run a portion of the race. I paid for the race, so why not? I decided to meet my sister at mile 16 and run the last 10 miles with her, as a pacer, as support.

So I went to the expo. It was the best expo yet! 313001_10100216570772486_192728463_n

I got to see Hal Higdon. Hal Higdon is guy who created the marathon training plans I follow. I have always had success. It was cool seeing him!

 

317430_10100216570532966_147782703_n-1

315509_10100216570483066_1713784094_n-1We took a selfie together.312941_10100216568921196_1160650670_nHe signed my bib!

313610_10100216570418196_1120796269_n

Em had fun at the expo too.

The next morning I woke up early with my mom and little sister and we headed to mile 2 to cheer my sister on. She was doing great. Once we saw her, I jumped on the ‘L’ waited around mile 16. Once, I saw my sister I jumped in and ran the last 10 miles with her. It was a hot one! But she made it to the finish.

301209_10100218174598406_769512413_nThe picture is small, but there Em is wearing her Chicago Marathon Medal. I am hoping to run the full Chicago Marathon sometime in the future and get a medal of my own.

The Spirit of the Marathon

Today in honor of the Chicago Marathon, I watched The Spirit of the Marathon. If you haven’t seen it yet, you should watch it, especially if you are running Chicago tomorrow. ¬†It is about a couple different people who decided to run Chicago. They are of all different fitness levels, and have different running goals.

So go ahead, rent it off of itunes or amazon. It is only 1 hour and 40 minuets, so you still have time to watch it. Crawl into your hotel bed, get comfortable, and I promise you will be inspired.   The documentary will totally get you pumped to run.

Spiritoffthemarathon_cover

As for me, I am doing my night before race ritual, laying out my race clothes. And getting a good night sleep. I am very excited to wake up at 5 am tomorrow morning and run the ATM. I haven’t raced since April, and this will be the first race since my running buddy had a baby, that we will be running together. Can’t wait!

G O O D    L U C K   C H I C A G O   M A R A T H O N E R S ! ! ! ! !

Have fun! 

and to everyone running Army Ten Miler! See you at the start!  xo

 

Questions for you…

  • Whose running a race tomorrow?
  • Which race are you running?
  • Have you ever seen The Spirit of the Marathon?

© 2014 sweat1xdaily

 

September Goals

It’s a new month…helloseptemberIt’s a new season…

I love new beginnings. It’s time to make some exciting plans for the fall. It’s time to set some new goals.

My ideas…

Fitness:   I worked out like a crazy person before my wedding. I alternated every other month with heavy lifting /active rest periods, and circuit training/HIIT. I ran 5 times a week and participated in two 10 mile races in April.

After my wedding, work got busy, and I felt exhausted and burned out. The last place I wanted to be was the gym.   So I spent the summer resting. I got some pool time in, and started doing some other things I love, such as, cooking, knitting, reading, organizing the house.

Now, I am ready to get back at it!

I feel energized.

So tomorrow will be my first time back in the gym since early july. I’m going to ease back into it. I’ve lost some muscle because of all the running and resting I have been doing. So for tomorrows work out I am going to slowly work on upper body, isolating my back muscles.

I also want to participate in a couple hot yoga sessions, once the weather gets cooler.

Running : This summer, I have been running shorter distances. I have been really enjoying my runs, but running during the fall is my favorite, feeling the leaves crunch under my feet.

  • Marine Corps Marathon:¬†I ended up not deferring my bib for MCM. I am definitely not running the full marathon. I have been to busy and have not had the time to train at the intensity level I usually do. I am an all or nothing kind of girl. So with that being said, I need to come up with a game plan and decide what I am going to do about the marathon.
  • MCM 10K: Because I am no longer doing the full. I may want to do the 10K.
  • Army 10 miler: I randomly got a transfer bib for this race, and I couldn’t be more excited.¬†¬†I will be running this! I want to start stepping up my training. Just waiting for my new shoes to arrive. I need them desperately. I got blood blisters on both feet yesterday only after a 5 miler. ugh!
  • Turkey Trot:¬†Figure out which turkey trot I want to run and sign up.

Running training plan: Because I am not doing an intense marathon training plan, I have decided that I will do the running form training plan from the book, The Cool Impossible, by Eric Orton.

I read the book earlier this year, and loved it. I have the equipment to complete the running form training plan. I also want to try the nutrition plan as well. I may skim over the book one more time, but I have always wanted to complete this trainer, and I am very excited to start it now. I think it will really improve my form and take my running  to a different level.

Other than that…

I want to sign up for my art class.

Finish reading Gone Girl.

Start reading Wild.

Go to a concert.

Paint my bedroom lavender.

Finish knitting my sweater.

Start knitting socks.

Cook delicious meals.

Organize my recipes.

Sweat more.

Blog more…

Hello September, glad you are here.

What are you fitness goals for fall? Are you doing a fall race?

© sweat1xdaily 2014

 

 

And let the long runs begin…

20140324-135709.jpg

I just finished the book, The Cool Impossible. Wow, I learned a ton from this book. It is definitely on the top of my list of favorite running books, right up there with Eat and Run, and Born to Run. You should read it.

There is really great stuff in this book. The first half of the book focuses on preparing you to run physically. The last half of the book focuses on preparing you to run mentally. The advice and knowledge I obtained from the last half of the book is also something I can use in other parts of my life. Some things you learn about running and from running, you can take beyond the trail.

The above photo is a great example. Don’t let the day run you… One thing I am going to work on is better preparation for my runs and for my day.

By reading this book, I have learned that before I run a race or long training run, I do things that mentally prepare myself for the distance. These things, mantras, visualizing, and rituals are things I do and didn’t realize I was doing them. Now looking back, I am more aware of these helpful tricks for the mind. Because these have helped me find success, it may be helpful to use them in other parts of my life, including other sports.

20140324-141113.jpg

I am a very positive person. However, the above photo reminds me so much of the book, The Cool Impossible. What I like most, is that the author Eric Orton, says negative thoughts are not a bad thing. Negative thoughts are a normal thing. However, become aware of your negative thoughts, identify them, and realize they are just thoughts, NOT truths.

Update on my Running

I ran the day, the day did not run me. This weekend my long runs began. I love running my first long run of the season.

20140324-142033.jpg

All winter, I have been lifting weights and running shorter faster runs. It felt good to get out there and run far. I ran a 10 miler, to help my sister prepare for her half marathon coming up in April. As for me, I have two 10 mile races coming up the first two weekends in April.

On this 10 mile training run, I wore my new Newton Gravity. It has 5 lugs instead of 4, which makes it feel like the toe box is wider.

My sister and I ran MVT over the 14th Street bridge and then to Hains Point.

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Have your long runs started yet? What are some mental tricks you use that helps you find success during running?