Documenting My Journey to the 2026 Boston Marathon: Jackie's Personal Realities, Reflections and Lessons
- Feb 11
- 72 min read
Updated: Apr 15
Welcome! I'm Jackie Pirtle-Hall: Master's Endurance Athlete, Coach, and Sister in Sport. I train in St. Charles, Missouri year round and have been training for some type of running event/distance my whole life.
Since running is such a dynamic and ever reaching challenge (there is so much variation and goals in this sport) This blog post will be all about training for my first Boston- with the focus on taking my time, using my time most efficiently while staying injury free, working with my first female coach, and all the little nuance that comes with my unique experience. This is what makes running so fun- each race, training cyle, team, coach, goal, adversity is its own mountain. There is always something to learn and work on as a runner! So here it goes...
Training for a marathon when you're out of speed and you can't try to seek your limits; I have to be judicious at 43- young but kinda ancient for competitive athletes trying to get faster with age. Some specific Changes- although the strength stuff I already did, I think it's important for other runners to read.
Strength training theme day 1 swinging, pushing, pulling heavy shit with proper form and bracing.
Strength training theme day 2 plyo, single leg, explosive, core
Add more of what "I need" to replace training diminishing returns.
Train to my current fitness and relax, trust the process- stop forcing it
work on upper body t-spine mobility while keeping the hips stable to mitigate SI joint high hamstring flares.
Up the carbs. I need the equivalent of 8 bagels in one day during heaving marathon training. A bagel is 50 grams of carbs. So, 2 bananas is 1 bagel, 1 bagel is 1 cup of rice or pasta, 2 sweet potatoes is 1 bagel, you get the gist- I love this game of comparison. Thanks Coach Steph for sharing it with me!
Oh- and when a tendonosis flares - ISO HOLDS 45 seconds 5x and 3x day along with slow slow slow controlled KS hinging and dead bug 90/90 diaphragmatic breathing- don't forget side planks and bird dogs to stabilize the pelvis before the run. Do some iso hold with breath after the run to send a message to the nervous system that running and running fast is no threat. IT WORKS!
Do You Need a Coach?
Check out my programs and blogs. Here- Final Surge- you can browse through strength and specific running programs that I created. Let me build you your own!
Reach out.
You are an athlete if you have a goal and a training plan. No matter if you want to run a mile, get stronger, or you run 3 or 7 days a week you'll thrive with a structured, progressive, hit all systems plan, purposeful plan.
Just like Doctors have Doctors. Good Coaches in training have Coaches. Invest in yourself today. You won’t be disappointed. Health, Hobby, Happiness.
Reach out. If I’m not a good fit, I have friends in the business who also love what they do for their athletes.
Having a personalized plan to fit your lifestyle and goals takes strategic progression and individual nuance. Even if you have a plan, let's look at it together and modify it to fit your recovery and fitness to get you to your next goal with the least amount of disruption and more confidence and joy in the process.
BELOW ARE BLOG POSTS SHARED FROM MOST RECENT
April 15th: BOSTON MARATHON MADNESS with My Girls and 1 Boy - lol
Ok I know I have a lot of angst on here - sorry - but no fluff all real and hoping if someone like me goes through similar situations which I'm sure if you are a marathon runner you will eventually face if you continue to train long and hard enough- even when doing all the "right" things.
BUT, I am soooo excited to experience Boston during this time of year with all the runners, food, history, New England style, and more.
My girls will get to witness true love and passion for my sport and i cant wait- run or not run - I'm so blessed and happy about the days to come- another adventure and opportunity to spend quality time with Jonathan, Samanthan and Gwyneth along with.....
Cheering my head off for my best friend Brooke who's running for sure (that girl has had so much adversity and still comes back stronger each time). I'll even ride the bus to Hopkinton with her and just be her emotional support in Athletes village. It will be fun for me to soak it all in and maybe get me pumped for next year? Who knows, but Brooke has supported me for years and I want to be there for her the best I can. She came in for Emerge training yesterday and I smiled so big and said "you made it" and she kinda smirked but I’m serious, she made it to the last few days tapering and she will line up healthy, happy, and wanting an experience.
Nothing where she wants to see God or anything, but she will line up and run that course that takes strength, resilience, and strategy more than numbers and pace. She will feel the sensation of working hard, fighting, and the elation that pulses through your heart as you pass Wellesley and more - Proud of you Brookie!
Hey, maybe my girls get excited and dream of running one day just because of this trip - and you know I'll be there with them! Either way, I'm happy to share this one with them.
Boston Bound T-2 days.
Now I turn my google searches from: Can I run Boston with a femur reaction to Where to go, do, eat, play in Boston this weekend with my crew!
Decisions. Decisions. Decisions.
“What risk am I willing to accept, and for what outcome?”
I want to run the Boston Marathon in 5 days and finish without causing a stress fracture in my femur; I also want to not have a stress fracture this summer for two family trips in May and June.
My fear is I won’t ever get back to Boston to run or I fear I will regret not running.
On the other hand, I fear thisI will develop into a full femur fracture resulting in total overload and not even being able to walk the rest of the race PLUS, the impact of this on my summer travel with my girls and family not to mention my work enjoyment (as a personal trainer I move and lift a lot).
My two goals don’t align.
One is short-term emotional (Boston in 5 days),
The other is long-term structural (your femur healing fully for months ahead).
So the decision isn’t really “what do I want?” — it’s
“what risk am I willing to accept, and for what outcome?”
My Decision Tree: “Do I Run Boston or Not?”
STEP ONE: Current Bone Status:
Can I hop on that leg pain-free, repeatedly (10x)?
Can I walk fast, turn, and load the leg without hesitation or guarding?
Is there zero sharp pain (not “better”… but gone)?
If NO to ANY of these: Stop and No Race
If YES to ALL: Go to Step 2
***Why if not to any: At 15 days into a femoral stress reaction, pain with impact = bone is still compromised.Running a marathon = tens of thousands of impacts =very high fracture risk.
STEP TWO: First Run Impact Test
Pass a graded return test
5–10 min easy jog
Then 20 min
Then 30–40 min
During + next morning check:
No pain during
No pain after
No next-day soreness deep in femur
If ANY pain shows up: stop and No race
If no pain response- Go to Step 3
STEP Three
Risk Tolerance Check- Getting honest:
Scenario A — I RUN Boston
Best case:
I finish, manage effort, no fracture (low probability given timeline)
Moderate case:
You finish but worsen bone ( 6–12 weeks lost)
Worst case (very real with femur):
Progression to stress fracture
Possible crutches or surgery
Summer trips impacted or ruined
Scenario B — I Do Not Run
Best case:
Bone fully heals
You train normally in May/June
You race again later this year or another Boston
Worst case:
Emotional regret, “what if”
So at this point I don't pass step one yet so..... what do you all think?
This is what CGPT says - lol
THE CORE TRUTH
A femoral stress reaction is high-risk location
You are only ~2 weeks removed from pain + limp
You have done zero return-to-run loading
👉 Medically + mechanically: This is not a safe window to run a marathon.
“If I turn this into a stress fracture and can’t run for 2–3 months… will Boston have been worth it?”
NO: Don’t run.
Truly YES
Run BUT accept:
Im knowingly taking this high risk
I must be willing and ok with a DNF immediately at first symptom
5 Days Out
Right now, day 14 of onset stress reaction in femur and high hamstring tear, today is the first day I am walking normally without a limp!!!!!!
Still no hopping without hesitation and pain.
But, It's Wednesday, the race is Monday, and I can finally process the MRI news that the injury is exactly what and where I thought is was:
Bone.
A high grade stress reaction in the femur- biggest bone in the body but takes a lot of pounding as a marathon runner.
Not a full fracture - yet (and im not being negative, I'm being real).
I've been on a scooter at work more than I'd like to count in the past 4-5 years.
It sounds funny but depending upon the current goal of my running at any particular time, different injuries are preferred - lol
I wanted this to be soft tissue, and if I had to have a bone issue, earlier in the training cycle would be preferred - not ever really wanting this but preferred.
I know this sounds ridiculous but hear me out:
Tendon - Work with a good Physio, Chiro, Athletic Trainer (ME! I love fixing people in the weight room!), rest a few days maybe a week with lots of blood flow encouragement, isometrics and a reintroduction of run load and progressively as pain dissipates - and since tendons love progressive load - I'm good at this - even if tendons can be difficult and annoying - but they are manageable most of the time-well unless you tear them and even then- I feel like you can race and rehab after.
Muscle - this is best case - they heal with unloading in the area, blood flow, sleep, rest, food, water, and if you're healthy and young too they leave you quicker. I don't even pay much attention to these issues. They are gone so fast.
Bone - is a pretty straight forward path of healing (and actually sooo cool how our body can repair itself if you allow it)- and even easier as long as you catch it early: reaction vs fracture.
And even if you don't catch it early, your bone will grow back stronger over that injured area.
It's just that you have to fully unload it for a specific amount of time depending upon the grade and area.
It's my understanding that it takes 3 weeks for the body to start laying new bone on a fractured area. If you impeded this process at any time by loading the bone, walking or running (2.5 times my body weight) you can keep progressing the bone stress and the whole process -timeline- starts over: osteoclasts, osteoblasts, then 3 weeks, new bone BEGINS and this takes 3-9 more weeks. *I am not a doctor - go see your please.
Soooooo, Why am I being such a “baby” about running on a stress reaction?
If you stop activity and don't “test” the area in time, you may keep the bone stress in the reaction stage - this takes way less time to repair than a full feature - BUT, you have to respect the process of healing - otherwise - the reaction is exactly the warning sign that the next overload is a fracture.
And if you are in a situation with adrenaline, acceptance of some pain and suffering when it gets tough in a race, and it's a very important race like the Olympic Trials or even my Boston this spring- you may have a hard time stopping mid race - even as this reaction turns into a fracture.
At this point, you may get very very very lucky and get across the finish line obviously not your best clock time if your bone is broken, but you did it and then, you have to deal with about 4 months of no running - not to mention crutches, limping around, pain, and difficulty in work situations like mine where I move and demo a lot - so these is mentally stressful as well.
Oh, and I wouldn't be able to walk normally for my big family trip to Disney in June or for the four of us to go backpacking to complete a huge overnight hike just the four of us with my girls. There are more but those are at the forefront of my mind in making this decision.
Soooooo, Why am I being such a “baby” about running on a stress reaction? This is not about toughness - you cant will your way through a bone injury. trust me - I've lived this reality many times; and then pick up a textbook and read about bone if you need further encouragement to heal.
No im not being a baby, at least not with this - I'm a baby when I'm cold or I'm sick, but not when it comes to running - lol I don't understand myself but this is true. Oh, I can even deal with cold and sick well - but only if I'm running simultaneously. Again, don't ask lol or you understand me right?
Now I need to make this decision today. I'm talking with coach Bruce this morning after I get my baby girl to school and see my chiro too.
I digress, but man I'm lucky in all this mess to have such stellar humans in my life today! What’s there to complain about really?
If you want to go down a mental decision making tree with me - here we go…
6 Days Out: MRI Results
A high grade stress reaction in my femur and some early signs of bone stress around the femoral neck (edema) where I had a fracture 3 years ago in which I had screws put in due to the compression side needed some encouragement to fuse back stronger.
Turns out these screws cause a dark spot on the imaging so you don't get a picture of what is going on with that site of bone since the hardware.
But it's only the screws section, not the whole side like the urgent care doctor implied. My prominent pain is in the middle of my upper thigh - that's exactly what the mri found along with a special gift diagnosis of the right hamstring tendonosis which has now shown a partial tear in the tendon.
That explains a lot. I've been describing to my people that I find it hard to really extend at that leg and get power - and I can't find the speed I once had without muscling through at times then just accepting maybe my fitness is not where I thought it was - but it was weird.
Something was off.
Well, now I know why all that manifested: Only half my hamstring tendon is attached which means 1/2 the muscle is not functioning.
My doctor warned me about this like 5 or 6 years ago - so I calmed down, got perspective, ran a random 5k under in 17 minutes and that's all it took for me to get hungry for training again and off I went for more fun that I don't regret at all: after that lots of Missouri records, New York marathon, St Louis marathon, many miles in the canyons out west.
So I’m happy I kept running and training. I would have missed out on a lot of great experiences, people, and joy.
7 days out
I got a box of Grandma's cookies from my mom and dad - they brought them by "for no reason" but they know they are my favorite - the cookies and well they are my favorites too :) I cant put into words how lucky i am to have these two as my mom and dad.
Ok, then I got treatment from Dr. Austin, we decide that we won't “decide” about the race until we get the results. If its tendon - maybe a cortisone shot, race, then takes a couple weeks rest post Boston like I planned anyways as a reset. Best case scenario at this point. But, still, in my heart, I know what I'm feeling. KEEP POSITIVE.
9 days out
I get my MRI at 10:30. Bummer I have to miss my family in Alton to do this- but I attempt to make the most of the rest of the day and watch my girl play volleyball in the morning, get to see my parents and chat at the game, and we are all going to hang out together, dinner ect. this evening- I'm determined not to let this get in the way of my family time, but we all know mom will be much more present and calm if i know what’s going on with this leg and our much anticipated trip to Boston together!
13 Days Before Boston 2026
Friday was day 2 and I'm still limping. I did my coach prescribed elliptical session of 60 minutes after work, then, even though it was the last thing I wanted to do after a long work week, I made myself drive to Advanced Bone Urgent Care so I could get an MRI and get some peace of mind about what I should do. They of course started with an xray - fine, but after having many bone injuries sadly over the years - I've learned the rope - lol Like, I know a stress reaction in early days would not show up on an xray.
It takes at least three weeks of healing for it to show up. So these are basically useless in my situation. My situation had one goal - Provide me with imaging that would show me if this limp is due to bone or soft tissue. Then, I can proceed. Why does this matter? Well, anyone who runs marathons knows that running for 2-3 hours as fast as you can is 100 percent going to progress any stress on the bone into a complete fracture. I am clear that I do not want to go through another complete fracture that stalls my entire life just to run this marathon. No No No. I did do this for the trials - Im happy I did, and I did get to experience the weekend and run faster than 6 minute/mile pace and felt amazing until - bam - break at mile 18- I was on crutches, scooter, and was in so much pain just trying to move and get comfortable.
I am unwilling to do that again. Doctor was nice guy, I asked a lot of questions and tried to explain what I was experiencing and trying to do here - but he responded that an mri would not show a fracture since I had screws in my femoral neck from my last fracture years ago which required screws to encourage full healing around that neck. He mentioned a bone scan but that requires an arduous process of consuming dye and several days' process which I really don't have the extra time to commit. I just wanted the MRI so I could try and make a decision going forward that would serve me physically, mentally, and well - financially as I would have to miss work, emotionally since I'm taking time from the family.
He responded he didn't think I needed this and that he really thinks it's just muscle. -he confirmed after I asked again he said totally thinks of his muscles and he said with a little laugh -
of course you're running Boston; it's a once in a lifetime - —---so, needless to say, I was very happy after this visit - if anything it gave me a nice hopeful weekend! I believed him.
Total waste of time except well I guess sometimes false hope for a few days is really nice so bill me for that lol.
By Monday - DAY 6 W/pain in deep thigh - no running. My leg was still unable to take load. Not a good sign. Tuesday I went to Tross and Dr. Austin ordered me for an MRI. I asked him to try another place than Advanced Bone which he already requested and they had not yet gotten back to me - so I was referred to Reyes Imaging.
In the meantime, a woman from Advanced Bone calls and asks can she schedule me an appointment with a different doctor in order for me to get the mri. I was like, I only have a few days and I already attended an urgent appointment with another of your doctors Friday- can he just order it? She said, well, probably no. So basically she wants me to come back to advanced, request mri which i may not even get again, and i was like well, Dr. Austin requested it - she said this wasnt enough. Mind you i already got an opinion and an assessment form two of my Tross doctors with a plan, then an xray, then had an appointment with one of Advanced orthopedic doctors at urgent care, ummm : can i just have an mri now - lol. She replies, I'll ask the doctor.
5 minutes later the phone rang from Reyes Imaging - turns out I don't need another appointment with Dr. Austin's approval like the previous gal thought. So, Saturday is the day-booked for 1030. I've had some more time to think about my plan and what would be the most physical, mental, and emotional plan with running Boston.
What I want: (1) To not progress this injury causing me to limp like breaking a bone (2) I want to experience the Boston marathon.
What I came up with for now: Continue to listen to my body and gut on whether I will “test” run this thing and see what happens - risking further injury. Or embrace the cross training for maintenance, nothing too long or hard - just enough, and go to Boston as healed as possible (won't be healed by then since bones don't significantly heal in under 3 weeks. But, maybe I can run/walk - the thought seems promising right now, but really I'm hopeful for more- even if i know in my head this may not be the best decision either.
I looked up how long I have to complete the 26.2 ,mile course - until the cutoff and it's 5: 30 pm. If I start at 10:15 - begin easy low to ground run/shuffle for as long as I can with lower pain level then walk - I can finish. I know this would be hard for me - but hey, isn't that why I do shit like this - cause it's hard - it doesn't always go as planned and hey what can Ido? Well, I know if I keep running through this now I may show up not even being able to walk. I dont even know if i can shuffle run/walk. I feel like it's gotten a lot less painful the last couple days and that this is normal of a bone stress once you stop loading it - but comes right back once you do. Maybe if i can treat with Tross: laser, dry needle, ART, strength training, ect. I can show up strong enough to endure and recover from completing this with low load/impact.
2024 New York Marathon - ran for complete fun and effort - amazing experience with Sam, Gwyn, and Jonathan.
2 Weeks Before Boston 2026
Time To Believe That Everything I need
will be provided for me in time - not my time - but sometime.
Every time I hear Pink's song Try: I immediately equate the relationship Pink is referring to my relationship with running..sorry Jonathan, but it's a good thing, you are not nearly as difficult and complicated as my girl running - lol.
The only line that bugs me with this subconscious comparison is the lyric “even when it's not right” because I've struggled with this perspective for the last 20 years as both running and I evolve: I mean - we are both getting so much more mature: can you say Carbs, super shoes, and data!
And well, at the completion of every fight or struggle I have with a runner girl - I always take her back - - I always forgive her, forgive myself for my part in the fight or discretion, and we end up madly in love with each other again.
I had no idea how high maintenance she would be when I first started dating her...but even through the trauma I've continued to grow and find a level of joy I never knew before.
Yes, I still have a husband - and he is my human forever love, but also, he knows my relationship with her- running is also a forever working relationship.
I know most people won't understand this and that's ok, but I do feel like it is a huge GIFT that I could find my nonhuman action oriented forever love. She gives me so much creativity, life, joy, strength, confidence, fun, adventure, challenge, pain, suffering, disappointment, loss, grief ... .well you get the spectrum.
In times where I am struggling with my running relationship, I need to remember that just like all things in life - there will be challenges - for some unbearable pain - .
There will always be work ahead in the journey and sometimes the kind of WORK we DON'T want to do - and then
The joy comes back. Each time you choose the come back - the more clarity and purpose and the joy is even more immense than than the last climb back up. More and more clarity, growth- each time.
Every relationship suffers from entropy. But I'm ok today and tomorrow and forever to commit, to accept, to find meaning or maybe not, and most importantly to take the next best step forward with a calm rational mind.
and then I will allow that flow of joy back in. The joy won't have to do with some arbitrary number, place, status, goal, location, or expectation of myself that I or someone else has defined as my success.
Instead, I will continue to define my success by my longevity in this sport: When it really gets tough is not during the hard races or training, but right now.
And with my creativity, my grace, and my support team, I will continue to come back- to do what I love - in the good times and the hard.
My Success and your success: Me against me; my journey against myself to get the most balanced version of my spirit out into the world while striving for the next magical day or the rough one too- I'm tough.
My Success, your success is: Me against me; my journey against myself to get the most balanced version of my spirit out into the world.
So next time you push a little too hard or you get blindsided by something that stops you in your tracks - relax, breath deep, reset, dont be in a rush, and get back up. do what you need to do do get help, information, and clarity.
I chased numbers for so long and that was so fun and it was right at the time. Now i chase effort. hard, challenging effort for whatever the day or current "me" brings me. This is real maturity I'm sport. This is why and where my longevity derives. Right here. I know many runners who have been around for 20-30 plus years can relate. and im so proud of us - really - this is what impresses me as a coach more than anything:
Not one race, a couple years of racing, but a lifetime of racing with all the evolution that will happen to all of us.
I'm not afraid to face it. I'm not going to give this up because there are difficult moments - in fact, this is exactly why I keep coming back- so bring it on running - I'm up for the process. - I know whats on the other side - more clarity, more peace, more joy, more time, more finish lines that I define.
I will find myself in the middle of a big goal race pushing effortlessly towards that finish line;
I will find myself watching the sun come up running next to my dear friends like Brooke and Jess and Katherine and Caroline and Lisa and Amy and -
I will have that "almost want to cry moment where I'm so grateful for the air, my amazing friendships, and the life we all set forth to live.
Yes running is a huge part of my life but really at the root, its showing my girls- Samantha and Gwyn and my family what I love to do and to never give up just because you worked hard for months, years and still didn't get the number, place, or grade you desired and then you realize again- again-
That its the all those human (and animal lol) relationships that help us get up and try try try: my clients, my coworkers at Emerge, my very close girl friendships, my community, and well the wonderful quiet morning miles watching the sun rise and the birds sing —---or hey we’re in Missouri - lots of snowflakes bombing the eyeballs —
I love it all. Even the confusing moments.
Funny how the heart can be deceiving; Ever worry that it might be ruined; When you're out there doing what you're doing - Are you just getting by?
By the way- if you're wondering why the heck I'm more morose today - lol- Wednesday after I felt like I did all the right things to avoid any injury, easy miles day with drills and strides the day before, rest day before that, carbed up over the weekend long run, protein after, yah you know all the things, chiro, extra sleep-
and during a pretty simple workout-
3 mile warm up with strides
10x3k marathon effort with 1 minute super easy between
2 mile cool down
This being 2.5 weeks from Boston marathon was to train rhythm, smoothness at marathon pace which has just now started to feel rhythmic - and clicking - well out of nowhere
I felt something in my left lateral glute/hip - not pain- just maybe tight and by the 8th interval the spot presented in my groin and thigh. I finished the 9th interval limping! so I stopped and finished the session foam rolling.
Years ago - ok maybe like 3 years ago- I may have just forced the rest of the run out, but I know that will lead to weeks and months off just so my ego can check off one workout. and we all know its not one workout that progresses our running status - its consistency over months and years that does that, but man the ego of wanting to complete what is set before us can wreck up for the day or even longer! Don't do that - I used to and it is never a good idea- just leads to a worse injury instead of something you can tackle in the early stages, then hopefully be back at it in 1-2 weeks - so much better than 8-12 or more!
Yesterday my pal Alicia who is a former mizzou teammate 800 meter fast fast mamma - she has 3 kids too! Well, she's an amazing Physical Therapist out in St Louis and was in for a personal strength / run training session with me at Emerge and we talked a lot about Bone delay presentation and the implications of diet and training load on our bones - which are constantly revealing themselves around our training.
Again the research shows us that in these moments of awareness is where we can do the most damage in the shortest amount of time. just like under-fueling accidentally by 200 calories a day or even delaying that post training fuel just one time after a particularly long or hard session -
And especially as we age-
Can increase our risk for bone and muscle loss that accumulates over time and lags by three weeks until the break of strain - so too is an injury that presents small - stop and treat it immediately - rest a few days then ease back in. This is especially important for masters runners like myself. I mean not all the time but geez when i was 19 i could sleep less than 5 hours eat crappy, and my tissues would regenerate in a magical hour lol - now i sleep badly, work too many hours and maybe miss a few sips or calories, and expect to run the same and I'm in trouble.
So if you want to train hard as a masters athlete - you have to do soooooooo much more of the little things! All the time you spent running extra miles now must pay attention to all the details - and there are lots!
Saturday 22 miles with 6x3k at Marathon Pace 1k at 50-60 seconds slower - so I did this Saturday morning at 5 am then I trained 6 clients then home by 12 to spend the day with my girls! It was FUN!!! day, my kind of day - but.........
Sunday 8 easy flat trail with girls. I woke up early and couldn't sleep - sometimes after a race or a hard long run my adrenaline is crazy so my sleep is interrupted - so frustrating. Anyways, I met Jess and Katherine at the trail for an easy 8 - I actually felt great! I attribute that to the excellent fueling I've been managing. Lots of bagels, fruit, gels, hydration and healthy meals.
Then the most important thing of the day is i get to spent the day with Sam and Gwyn post Flagstaff trip - I needed to spend time with them just jeeping around and getting yummy drinks running errands is my favorite - we have such good conversations on these days. We got home and we made crafty mason jars for each of us and used the ingredients we picked up at Walmart for our healthy overnight oats.
Overnight OATS are fun and yummy
By the way: major mom wins - the whole family loves them for breakfast and snacks!!!! We all have different flavors - mine is apple pie, Sam's is like a banana nutella deal, Gwyn's is birthday cake, and Jon's is whatever we tell him and he likes lol.
So we are having so much fun making our oats in different flavors. Gwyn says I LOVE LOVE LOVE oatmeal mom- its now my favorite food! YES! oats, almond milk, vanilla, sprinkles, greek yogurt optional, pure maple syrup, and chia seeds. Mine is the same but i use cinnamon and apples - no sprinkles though, I'll leave that to my ice cream-
Monday - I work a double 6-1230 then 230-730. This is my rest day from training.
Tuesday - I work double but way less clients. I do an easy run with drills and strides and some strength stability core work.
Wednesday I take Gwyn to Starbucks or the gas stations for special morning drink and we chat away our car ride to school. It's like our favorite morning of the week we look forward to. Then we hang out after school - lately she's been wanting to go to the gym for 30 minutes to do a workout of her own while I roll and mobility, we make dinner together then volleyball. This is my day off from Emerge but I do a lot of computer and virtual work during the day. its just feels like a break since i can kind of dictate when i get to run/work ect. of course it's really around the family which is what makes me happy on days off and fills me for the next double shift Thursday and early morning to afternoon Friday before the weekend.
Good thing I absolutely love my job - I love it! If you are my client - i treat you like i would my own self, family, or friend. i want to help you live the life that makes you scream with joy! ?And I think I am so passionate because I demand this of my trainers and coaches. and they ALL deliver just by being themselves. That's what I want to be for my athletes - not forced, fake, but helping them build their individual strength and capacity.
And I do. BUT, I also know that being a responsible adult and working long hours can also delay recovery. So when I take vacations I don't get paid like when I was a teacher, so I try hard to just stack my schedule around my trips- this also helps keep my clients progressing so it's a win win.
Thank Tross Chiropractic: Dr. Austin, Dr. Mac, Dr. Meleander, Coach Stephanie, Brooke for the hugs and validation, Jess for having faith in me, Tonya for the clarity and drive, ELysia for the motivation, Jennifer G and Jenny P., Lynn, Pat, Marsha, Lynn all these people who love and believe in me and trust me. Love you all. Oh, Sam, Gwyn, Jonathan, Mom, Dad - I have no words for what you all mean to me and how strong you all are for me to do what I love. Truly I am blessed.
Reflecting in the same truth - I'm no longer a professional athlete with time to recover- squeezing arun in at 5 am before a 3 minute shower before the day begins is pretty normal - lol
Well, looking back I returned form flagstaff 9pm - during my heaviest planned week of training - so much fun!- then went back at it the next morning, then the next day, then Saturday was the long 22, then worked after the 22 and Sunday I worked computer catch up, Monday double, Tuesday double, Wednesday - BREAK.
I couldn't hop on my leg. My immediate thought - another hip fracture: I had one 3-4 years ago and it sucked. I haven't run since. I've worked though! ha- but duh, im going to show up for my people.
I've seen my chiro and I got an Xray - both do not think of its bone - they think of its muscle and tendon. In the meantime I still can't put my full weight on my left leg - but I'm optimistic. I have 2 weeks. one day at a time. Please please that I can line up healthy and run this Boston.
No run scenario?- I'm still going to cheer my best friend Brooke who has run the Boston many times but has also shown up to several of my big races, with a fat head of my cheezy smile lol so thank you Brooke for giving me the opportunity to still make purpose of this Boston - you are going to have so much fun- and you know what- I'm gonna be on that starting line with you! I feel it.
At this point: We think Lateral Glute tendon, illiopsoas, referral to groin thigh (tendon and muscle) if its this then Ive got this! You fix it with no pain movement and isometric strength and tissue manipulation. So, if it keeps improving then i believe this and its not bone; heres what I'm doing:
5x45 sec bent knee drive wall iso hold
4x30 sec 1 leg
4x30 seconds glute bridge hold
3x12/s paloff press
Add day 2 staggered bridge 4x45 sec
Add day 2-3 modified side plank hold 3x30 sec hold
90 90 breathing with gentle self psoas release technique.
Flagstaff Fun With Jonathan
Tuesday March 24th
What a weekend! Jonathan and I snuck outta town early Friday morning to drive around Arizona for a few days. It's been so hard to plan and actually a trip without my girls these days- they are so much fun and adventurous being 12 and 17. We have Boston in a couple weeks with them and as a familyBut we are so lucky to have help from Carol, my mom, and dad so Jon and I can have some time together. I missed those puppies too; but ill admit, it was such a nice break to just concentrate on having fun together as a couple- so important for us.
Anyways - here is goes....
The weather really worked in our favor albeit not everyone in Phoenix probably agree- due to the record breaking heat wave in Arizona- the temps in Flagstaff were no longer winter but PERRRRRFECT!
2 days pre-trip-when I heard the news about this heatwave, immediately our trip went from, “let's road trip day to day around Arizona” to ….”ok lets do a quick Phoenix upon arrival and GO!
Papago run/hike, then off to a noon Spring Training Angels vs. White Sox game -
then bye bye and head up north to the mountains.
I've always dreamed of visiting and running in Flagstaff as it's at altitude and it's my favorite weather- sunny and dry! There is also a huge running community up there and well - I just love the vibe - totally low key, simple, yet abundant in sunshine, trails, history, happy active people, and northern Arizona University.
Jon and I always go on the minimalist side of things when we are not with the girls - it's kinda fun for us for some reason - so when I encouraged him to book the little car - I was accepting of the tires that looked like they could fit on the lawnmower.
Ok let’s go! As the temps in Phoenix began to climb at 6:50 in the morning - we headed to Papago so I could get in a 50 minute easy run then head to the game. It was hot but we managed to still have a great time and get on the road to Flagstaff by 3.
Well…..
The car……
Ummmm…….
The air conditioning was non-existent and we were in Phoenix friday rush hour - so windows down and once we did get going a bit, I felt like a dog with its tongue out for like 2 hours - haha.
We were so wind blown- but I was in such a positive attitude I wasn't going to let anything get in the way of the freedom I felt from the sun, the run, the ballgame, and WE WERE ON OUR WAY TO FLAGSTAFF!!!!
It was everything I imagined and more. I don't think most people would really feel the same as me. But the vibe was just right for Jackie. I can't imagine having attended college here! How awesome!
Among all the fabulous hotel stay, the hikes, runs, coffees, foods- such as Buffalo Park,
Sunset Carter, Wutpatki National monument, the university, the Coconino Forest area including my Mary LAke rd. run- id say the highlight was my key workouts Coach Steph put on the calendar 4 weeks out from Boston.
I HAD SO MUCH FUN!!!
On Sunday, I did a 22 miler on Crimson and Lake Mary rd. and it felt like the perfect route to prep for Boston. I was solo but Jonathan drove me out there, set out my water bottles miles up the road, and picked me up 2.5 hours later - lol so he went on a hike. Coach said 4 warm up, 4 at Marathon pace, 8 slightly slower than MP or steady straight into 2-3 marathon pace. Then cool down. I fueled perfectly and felt so good!
I'm using the SIS Beta electrolyte, the regular sis, and then SIS Beta with nootropics later in the run along with the bottles of water Jon set out. I missed the first one - but I was in such a flow I didn't want to stop - opps- but I slammed the second and needed it. I basically did the warm up 4, changed shoes, then went out 7.5 miles and back. It was hard, but not forced - just right! After I had a protein shake and the rest of the day my energy was amazing - I mean by 8: 30-9 I was slowing down and getting ready for bed but other runs I have done without the right nutrition would leave me napping or on the coach the rest of the day.
I like this idea for me to always stay in homeostasis when I am executing long and or hard efforts - not just for the performance benefits but also it just keeps my nervous system more relaxed and I think this helps with my flared up si/high hamstring deal. The added benefit is that I still have loads of energy the rest of the day and the next day's run doesn't feel like a death march!
I used to fuel so well, then you just sort of get out of the habit and forget how important eating as much as possible around the run is on hormones, performance, and mood. I'm in this for the long game - so I'm sold. Hand me a pop tart pre run, lots of gels, and protein asap after - I literally am trying to get to the point where I feel full after all this.
Then I don't have to rush to prepare a meal until after I'm showered and ready for it.
I've been doing this routine for the last 4 weeks of training and well - I'm still hanging on.
I can even go prom dress shopping with my girls at 1: 30 and then dinner and do it all with a smile and a hop in my step. And if you are a distance runner, you know what I'm talking about- that post long run fatigue is visceral. No more! Too much life to live after the run. Anyways - Sam's red prom dress is STUNNING! And I can thank my running gals for helping us pick too lol
Back to Flagstaff! I got to meet with my Coach Stephanie and her husband Ben Bruce for coffee and it was - well- a life highlight! It's like our conversation just flowed and flowed about training, racing, histories, and dreams.
I felt so lucky to have both of them sharing so much of their experience and knowledge with me. I left almost floating seriously.
It just solidifies how important it is for an athlete - including me- to have a coach!
It's so much more than writing training.
Anyone can do that.
Anyone can get a book or go online.
It's the conversations, the quick check-ins and questions when in doubt; the human part of it; the details; we should all have a plan and then each week modify it to fit-
Not one of my weeks has gone the way it was first written.
Now that we have gotten to know each other better one week at a time - and through some of my road blocks that pop up on my still fast but mature legs have presented on any given day or moment.
I literally never know if or what will push my body, hormones, or recovery will dictate that we detour towards in spite of “the plan!”
This is such an important piece for all of us runners who want to stay in the game forever. We have to pivot; we have to honor our bodies; and when we do this- then we can push the limits- maybe not as often or for as long as we used to in our running careers, but we still can train like athletes and use the same principles. I've learned so much about this sport - more in the last 5 years in my forties than I ever imagined. Oh how easy it was to just run, run hard, and learn to suffer, go dark even - that was easy- lol.
Side Note: if you are a healthy, developing athlete - get a coach, then GO FOR IT - push yourself while you can; don't fear it - grab the ability to push past limits you never thought you would surpass - cause the truth is - there is no limit - if you have a coach to guide you! Get gritty; be consistent; and don't be afraid to go to the pain cave every now and then.
Well, going dark is dark - but isn't that what so many of us athletes strive for - the challenge - the feeling of an effort that was 100%, showing up and letting it all out there - risking it all and moving on when things don't go our way and when they do - those few magical moments that string out over years and years if you are patient evening - those magical moments never cease.
As I pushed through my mile repeats at 7,000 ft. I refused to look at my pace and kept remembering Deenna Kastor telling her teammates including Ryan and Sara Hall
Just Run Hard for a Time In the Mountains
I told myself - if I was trying my best without getting out of control - that I was building the kind of strength, resilience and durability I needed for a race like Boston.
There is more to come! Don't ever give up. Just keep pivoting and loving the pivots! It really makes life full of energy, love, purpose, and adventure. It also reminds me that if I try to do the best for others and myself that I always have magic to look forward to. Hang on.
This weekend was magic! The run on Lake Mary Road felt super human. Then my 16 miler with 8 mile repeats on an undulating 2 mile loop in Buffalo Park have set my heart on fire. Even if I don't run fast in Boston - the process truly has so far been the thing - and when the process is more giving than the results of that big goal- well job well done!
I think this was such a win because of all the work I've put into strengthening in the gym- as a runner- not for aesthetic or trend, but for a sturdy, durable, stable core and full body resilience. I definelty Earned my miles for this trip!
So Coach Steph and I discussing Post Boston Plan is to first focus the training load to heal up this tendon problem that apparently every elite marathon runner deals with - that felt so reassuring- then work on getting my leg speed back - I have lost it! But The Bruce duo ensure that this speed is still in me ....It's so hard to get it back while running fatigued most of the time like I like to do. Then I'm going to stick to 5k, 10k, 15k masters runs for a bit before possible next marathon line up.
Super pumped about this plan/outlook and I think I am ready for the shift. We will see. Plans are important - pivoting is essential.
Oh, and I'm going for a 7 minute pace at Boston - but also, I'm running by effort - we will see. I feel like if i can control myself the first 15 before the Newton hills, then hit 7:30s, then i may just be able to go animal the last 10k - but that's in a perfect world and I've never run Boston! Plans are important - pivoting is essential.
Happy Running Friends, jaxtherunner
PS we exchanged the car in Flagstaff - so i drove home like a queen- in a cool corolla!
Buffalo Park 8 x 1 mile Last Day Before We Head Home
Sunday March 22
Flagstaff Post Long Run
Quick Post Run Reflection from Sunday’s Lake Mary Road Long Run: GREAT RUN AND ENERGY ALL DAY! Night before the 22 miler with 14 work I ate sourdough turkey sandwich and greek yogurt ; rolled for 30 minutes ; had Jon scrap; woke at 5 and did take a tiny amount pre workout and that was it to ensure I didn’t hype to up and the gel I am using later in run I want to have more effect with 200 mg caffeine. - so to get going for the warm up activation most important waking up diaphragm muscles deep breathing and eccentric iso hamstring and 90 adductor with breath; left 535 half bagel and coffee on the way to the run. I arrived and started to run around 6: 10 - 4 warm up and 4 mp then 8 slightly slower MP, then 2 MP then 3 cool down. Took a BETA electrolyte at mile 5, regular sis at mile 11, beta nootropics at mile 15. After muscle milk zero sugar, then doubt hour later rice cake with butter and banana and coffee cream; water; then chipotle burrito; then snacked finer tortilla p butter and will eat something before bed. I had energy the whole day. I'm just relaxing now at 7 pm.
Lake Mary Road 22 miler with Pace Work
Wow Altitude Dried me up lol- Switching Shoes after the 4 mile warm up
Saturday Feb 28
A Grateful Heart is A Strong Heart AND I Can Work With That!
“Look how far you’ve come. The conditions don’t need to be perfect for you to access your strength. Don’t go back, you aren’t going that way.” – Des Linden
Feb 28th 18-20 mile Long Run with 10 at MP. Finally something of substance. Patience, Willingness, Rhythm. This last week was one filled with adversity as far as training is concerned; nothing to really complain about considering all the sadness that is occurring in our world that seems to weigh on my heart. So the fact that I can't run is nothing I can complain about- I can be disappointed, but having a grateful heart and understanding why I run helps me to better endure weeks where my hobby doesn't go the way I want it to go.
I struggled with this flu, cold, whatever- it warped as the week continued into a stomach bug that wasn't debilitating but not great to have during my first long run/workout I've been able to execute in weeks.
So, again running just teaches me so much about life that I just need to relearn constantly to stay in a grateful heart. And that's what I get from a great race, run, or gym event- that feeling of contentment and accomplishment that brings on joy, calm, and openness.
When I go a long time without purposeful movement, I have to consciously make an effort to have perspective. The good news is- I think I'm pretty good at this now! Yah!
So issue 2- is this beautiful, amazing, powerful, but sometime tired body of mine- she really is the freakin best! But, yah her hamstring tendonosis form previous weeks turned into the dreaded si joint flared- which literally stops my leg from producing any power and no good running was getting done - for me at this point going out and running miles at an easy pace without any real training in between is ineffective when it leaves my body worse off- it felt like pointless and better for me to focus on neuro work, breathing, pelvic stability, and eccentric style strengthening for whatever the issue is-physical therapy stuff-
I know I already have a massive aerobic engine- my time needs to be spent productively- rehabbing and cutting back and using other modalities for any possible chances of a training effect- which sometimes is just recovery!
Having the rehab stuff helps because it keeps me feeling like I am still progressing in some way.
Coach and I decided to take a week or two off and concentrate on other progressions so we would have a good 4-5 weeks of healthier purposeful training before taper weeks. Then, I got a cortisone shot (I have had one previously about 8 months ago and i think it wore off) and normally I wouldn't need to get another so quickly, but with Boston around the corner and my desire and drive to learn how to grow stronger in the right places (relaxation, breath, pelvic stability, isometrics, etc. In a specific amount and time around the run, I felt the decision to try the shot was responsible and right for me at this time.
You always hear about the bad side of cortisone- but I really am trying to focus on how it can help me to actually load the tendon and continue all the ancillaries to help me heal. Remember, this is a tendon, not a muscle or bone injury. Tendons are hilarious! Like what? Keep loading them, even more, but detone them and baby them - lol ok. Ok ok I won’t go there again- lol.
Well I rested Monday then Tuesday I slept in and met my sister Jerren at the gym for a treadmill incline walk focusing on pushing off to activate the glute and retrain no hamstring clam first. It felt great. Did lots of warm up and cool down. Then I worked like crazy around all this at Emerge- fun! I freakin love my job so no complaints but I was slammed this week. Im busy every week and i like this, but some weeks I dont realize how crazy it really is when you love your family and friends and are training for a marathon! Good thing is I get a two for one since i have such strong relationships with moy clients i am blessed to coach. But also dont judge me when i have a million lowercase personal prounousn and misspellings in these blogs vause even right now I'm rushing it out - ha!
Wednesday I did an elliptical with intervals and some strength and core. Thursday I worked a lot and snuck in an elliptical and short strength. Then, Coach and I decided I can try and run Friday! I took my time easing into it - the focus now is- sllllooooowwww ease in so the body doesn't tone up and i stay relaxed. I am working on using my mind to relax my shoulders and jaw- breath whereas it used to be working on mental strategies that help me disassociate from the suffering of a session.
I am relearning how to accept a pace that isn't comfortable but not so hard that i am stiff as a robot! This has required me to ease into all runs- AND be fine with whatever the watch tells me about my pace. My job now is not to force and endure so much anymore as it is to go just hard ENOUGH and relax and be rhythmic. Very different.
And honestly, I'm ok with this now being my challenge - after all - that what I desire- a challenge. It's just as mental as the former pushing the heck out of myself to get every drop out of myself. Now, yah lets work hard, but feeling human the rest of the day now is a win!
And hey, if the next generation of young marathoners start pacing me up- well, shit they should be!
What are they waiting for - lol I'll be here to guide them through all the transitions they will face - and if a runner stays with this sport long enough - oh there are lots! Right Brooke :) Best training buddy ever- we plan to be training into our mature years love you Brooke; she's also been sick in the doghouse the last week- but she always comes back- we never go away - lol.
So Saturday- my opportunity to do something of substance. To do something hard ENOUGH. And I did it! Maybe on paper the workout wasn't impressive but i felt it, i dealt with it, i stayed rhythmic. Although the run wasn't perfectly planned, under the circumstance- listening to my body and know that i could see what i had today and pivot in the moment- was an opportunity I would have missed if I followed a rote plan- this is why working with and communicating with your coach in situations like this is so important.
Crazy how many runners think if they dont hit the plan as written that they are not progressing or are losing fitness is so confused. You should see how off plan elite athletes go as they navigate recovery and all adversities that pop up - The winner is the athlete who is able to accept what they can't control, not quit, figure out what they can do while not “doing THE PLAN”, and then showing back up when the light turns green. Thats what im doing these days- my mind and body are dynamic like every individual and as such- well so must be the plan- dynamic. In the moment, and never perfect or trash. It's the woman who shows up still focused and ready after 1-2-3-4…… challenges get in the way of plan.
Sarah Hall, elite marathoner, seems like she is really good at this. She has a great build up, feels super optimistic pre race, then needs to drop by mile 16 because she was just weirdly having an off day. Well, I don't think it's weird, I think she knows too- it's part of the sport and being human. One month later she ran super fast at Cal international and then came back and ran the Houston marathon shortly after- see. It happens to us all. So when adversity hits in the way of illness, injury, not enough time, work and familial responsibilities, don't judge it. Accept it, do what you need to do even if it's not running, reflect (not obsess! Hey I know us Type As- lol) yah so reflect what you can change for the future and just let it go and remain calm.
Afterall, is anyone going to remember your time from your last 5k or marathon and pass judgement - NO- well maybe one person - that YOU! So give yourself a break. Control what you can control; train like an athlete (this means doing more than just running all the time); and remain calm.
And when adversity is a benchmark race or workout that goes to shit; don't be silly and judge your fitness from this one result. Move on and be excited that you have soooooo much more in there just waiting for you to show up at the right time on the right day to throw down some magic! It's in there; relax and let it flow. It comes when you least expect it? Are you serious that I ran 7 minute flat average miles for a 50 mile trail run when I was just messing around with my first ultra signing up 2 months before lol - this performance was in me WAY before I even decided to do this race. I love that example.
That race was magic! So let's keep chasing the magical races but let them flow out of us like intuition. Oh by the way, the session went like this: 4 ease in warm up, 4 progress to marathon pace, 6 at and below pace- my pace was a minute slower than 2020, but im good with that - i ran and i ran hard but controlled and rhythmic- this is me :) Thanks for reading! Love, Jax
Sunday
Feb. 22
Intentionally Stepping Back to Catapult and FLY!
Not sure how I feel about the next week other than- when it gets chaotic, stay calm and trust YOU ARE AN AEROBIC MONSTER!
Experimenting with Keto IG stuff on the run this morning. I'll let ya know.
Current shoe rotation -
Adidas Adizero Adios Pro 4 - intervals/ marathon pace work
Adidas Adizero EVO SL regular trainer
Saucany Endorphin Pro - rarely but for marathon pace; rolled my ankle in this one so it kinda got cancelled.
Asics Dynablast 5- Newer to the rotation - kinda made my right foot feel like it feel asleep during the first few runs - I'm not so sure about this one.
Nike Vapors - rarely for intervals on treadmill- an oldie but goody!
Saturday
Feb, 21
8 weeks
No Stretching, Just Breath
I could have stayed pissed, negative, and defeated; after all, my dysfunctional right side was flaring causing my right leg to not extend my stride- like there's no willing it! Then, I get an achy cold/flu. I wanted to just quit. Who do I think I am? And then, I remembered. This is part of it. This is the stuff. Can you remain calm and take action steps that will reset your body and mind in place of the plan. Maybe in my 20s and even 30s I would have said * it and still cranked out the workout. Instead, mature version of Jackie, I continued to talk with doctors, read, and try for myself some new approaches that I've honestly never heard of runners like myself adding to their routine when my “injury” thats not actually an injury flares up (high hamstring tendonosis snowballs to tight QL, clamped glute med, overworked piriformis, si slipping, nerve compression- fun!
****Disclaimer-Iam not a doctor and this is not a bone injury- if you are experiencing pain, PLEASE reach out to a medical professional! I always do; even for the above. Sometimes it takes a team and some experimenting to find what works for you. This is just my experience.
Slept in today to do my best to shake this cold- especially since I woke up in the night again with aches and feeling kinda bad again.
Luckily I slept in - which means 630 for me- actually 6 since my 12 years old was calling me asking what time I would be there to pick her up for her morning volleyball game. What can I say, she's my daughter and likes to be ready and on time for things! I told her we have some time and wed be there at 7: 30. I took the rest of the time to warm up for the day and maybe later run by “rewiring” my nervous system. Yep, I spend 30 minutes rewiring my nervous system instead of doing more dynamics and well I never stretch before a run.
I'm really studying and intrigued by this approach of using my breath to relax certain tendons and muscles while learning to co-contract the muscles I want to actually do their job - all while keeping the pelvis properly stacked, shoulders relaxed, and for me getting in positions that will get my adductor, glute max and internal obliques to fire together since this is what i need as I run without using smaller or overused muscles - for me my glute medius, piriformis, and hamstring all overwork and as soon as a magic moment happens when my body says ok now we put too much load and cant recover (probably just because I am a mom, have a career, and try to be very efficient with me time) causing me to unintentionally (underrecover) just due to life. Fun, ha! Hey, I wouldn't change it.
So my coach had an 18 mile run with 12 at MP/floats. A workout I usually LOVE! These types of lock in tempo type efforts are my favorite. I was looking forward to it all week- and well, you know. We had to modify it. So here what I did instead in order to keep moving forward. I think rest is SOOOOO important, but I also try to keep moving in a “productive” way as much as is productively necessary to reach the goal.
With the idea that my glute medius, right QL, high hamstring, piriformis, and si joint are clamping and stiffening causing nerve compression when i run over a jog pace, I decided to try to accept the slow so i could
Bring the tone down of all above with breath
Activating the correct muscles
Isometrically holding and breathing for tendons that feel threatened
Then, run SLOW....
Slower than jog, with really good form- yes this is possible. Then gradually get faster without allowing the hamstring to catch or anything starting to react. This was hard! And weird, i could feel fine and loose and stabilized through my pelvis and then as soon as i tried to increase this pace, I was totally aware of the all those tendons and muscles beginning to feel "threatened" They aren't injured, they are trying to stabilize my pelvis at faster speeds due to the tendonosis. Remember, there is no inflammation with tendonosis- it's chronic, it's no longer an “injury” and needs to be managed like so.
I stopped about 4 times throughout the run to do wall breathing, side lying adductor hip shifts with ab activations, heel dig iso bridges for 45 seconds min hold with calming rib breaths.
I started at a 12 minute pace and was able to do most of my run around a 830 pace to get 12 miles in.
So why would I even run if all I could do was an easy 12 (more “junk” miles) that maybe is not the best voice for a masters runner looking to retrain fast?
Well, I was able to loosen, strengthen, and re-educate a chronic injury pattern that I'm sure I'll deal with for the rest of my running career. I felt good the rest of the day - no clamping or pain. It took time. It takes patience. It took a new approach.
Turns out my recovery is less tissue based like in my 20s and 30s and is now shifting to resetting my neurology. Weird. But, magic.
Great coaches and athletes never stop learning, evolving, and having fun doing it all. Happy running!
If you're curious, here's my SI Joint/Glute Med/Hamstring reset
Use this pre, during and after the run so your brain learns running is safe.
Wall 90/90 hip lift + arm reach with 5x5 inhale nose/exhale ribs down stacked. Honestly, do this for at least 2 minutes intentionally.
Wall side lying adductor hip shifts with roller or block between ankle and again that slow breath like #1. 1 minute on the challenging side up. Do both sides pre and post.
Hook lying adductor block squeeze with breath and can progress to bridging to teach the adductor, glute max, and abs to co contract. Do 1-2 minutes of this slow and controlled with ribs and pelvis correct positions.
Heel raised single leg iso bridge 3-5xs 45 seconds. You can just do the problem side during the activity while re educating but do both sides pre and post.
It's important to do the routine after the most, again it tells the brain running is safe and that she can relax and then use those correct muscles - for me- the adductor, glute max, and ads (not six pack abs duh - lol)
Please reach out if you need some strengthening and re educating for your running. I am not a doctor, physical therapist, or chiropractor- but I work with a lot of them - lol. I am a certified personal trainer, corrective specialist, and running coach and well, I love this stuff and would like to help you continue to do what you love. Let's get strong together. -xoxo Coach Jax
8 weeks To Boston
Feb 16-22, 2026
I love what Coach Steph said below; really resonate with me right now in my journey.
"In those moments, it can be difficult to hold onto belief, knowing the outcome you dreamed of is most likely not in the cards.
Stay curious. Stay present. Stay strong.
The timeline might not always match up with what I want, but I know it’s my path and I own it. I found out in Boston that I fight the hardest when I’m the furthest from my goals."
Coach Stephanie Bruce
I’ve been adding in some of my coaches' stretch suggestions and routines for pelvic positioning and also taking drills more seriously and I can tell a big difference in my overall athleticism.
“Sometimes going in one more round when you don’t think you can. That makes all the difference in your life.” - Rocky Balboa
Mature Tissue Issues
Feb 20, 2026
This last week was TOUGH! I went into my Wednesday workout thinking it would be no big deal- easy 5 mile progression starting at 645 down to 625 sounded lovely then ending with a 5x1/1. Well, HELLO body. Man, back in the day this would have been nothing; but now- i have mature tissues that will decided to tell me they would like a break- even after I give them a break (or what i deem is a break or any other distance runner truly) I mean if I take the day to rest, recover, absorb fully on Monday and then Wednesday my body wants more rest- um- yah- um. Well I'm stubborn as hell. I'm not stupid, but I do have a hard time thinking more rest is the answer to my mature tissue issue. I believe in rest and recovery- i've always been really good at it honestly. I've never been a high mileage runner; I've always taken time off between marathons; and I pride myself on showing up to the hard days ready and recovered so I can do hard. But somewhere between my competitive drive as a runner and my desire to be like the Buddha has me running through the desert, forest, and down the street with my best friends for as long as I please. Because it feels good! So when I decide I want to accomplish a big goal- well, I have to be change my approach back to “training”
What is training? Training to me is focusing on key workouts and adaptations at very specific days/times through a training cycle preparing me for a specific race result. Easy days are easy, hard days are hard.
As we mature as athletes, we need to be even more flexible; more open; curious; and have more trust in ourselves and our individual journeys more than ever in our careers.
Being a younger athlete allows for a large margin of errors- there is no limit as long as you progress properly. It's pretty linear. Sure there are going to be a few injuries here or there- but overall, you can slam that gas pedal into the floor most times- that was so fun lol.
But yah now, being mature now suits me. As much as I obsess and complain about it- I also want to celebrate longevity and all the gifts I've been given as I continue on my never ending journey to run wild, push limits, and feel all the feels along the way. Who will I meet? Who will I become? How will I manage to constantly learn, adapt, and succeed in a sport seemingly defined by numbers?
Well, that’s easy, hope. Love. desire. Adventure. Knowledge. Curiosity. Personal development and growth. Compassion. Grace. And of course grit. I think that if i perished tomorrow- if i lived with those values and ideologies on a daily basis that i am living a life well lived. A life I can be proud of and one that constantly challenges me physically and mentally to engage with the world, myself, and make sense of it all.
So, I’d like to say good bye to this week lol
Workout Wednesday- well, i didnt give up- and not in the way of not listening to my body but continuing to talk with her and figure the situation out. It was a win even if it was a literal shit show lol and at least I can laugh.
Thursday, Im staying positive and I'm still feeling that my "glued" med -it is toned up and clamped down and no amount of pelvic stabilization, deep breathing, or rhythm is going to fix this. The run was slow and not painful - thinking blood flow and deep breaths! As I came back to work at Emerge for my afternoon/evening clients, I actually felt the first stages of illness encroaching on me. I love working with my people but I could also tell something was off. Well 3am Friday, I'm catatonic on the coach with body aches, completely useless nasal passages, and well I feel like death. Normally I would have still gotten up and ran slow and then tried to caffeinate myself through work, but GROWTH.
I actually stayed home from life; got in the normative sleeves, and tried to allow my system to rest. Why is it so hard to do? Well, in my defense, i have a family- one about to go to colleges, the other looking at private high school, dogs who are spoiled as they should be and man i love spending money on running shoes and the like not to mention trips to run races in beautiful places- so I must be an adult and that requires my training to work efficiently around my family and career. It comes like 5th on the list - even when i try to still keep it as if it is #1. And yah know i dont think im the only one. Wouldn't we all like to just do the thing we love to do all day everyday or at least be around the thing as much as possible. Well, Coach Sheldon would tell me that I would actually hate that. He says, you thrive with balance. He’s right. But i cant help to think i can do it all-
Yet, now, “do it all” to me means true balance, care, and again an openness to the good, the great, and just as much the ugly - Bye ugly week 8. Wonder if next week will be a good, great or ugly - guess well have to see xoxo JPH
Click Here to get the very specific routine I did to get my hamstring tendinopathy to calm down - it was literal magic!
I'm still experimenting with how to approach the flare up from the si joint pain, glute med, and piriformis and nerve compression. I think I'm on to something and will share that program with you when I've succeeded.
Im loving the 90 90 breathing to tone down the muscles and nervous system
Light rolling with breath again to allow the muscle complex to feel safe to relax
But leaving any painful areas alone such as the ischial tuberosity (sit bone)
Adductor, glute max, and trunk activation- all neurological work not for strengthening. So block squeezing with bridges, deadbugs, donkeys and more - for this we want to avoid clam shells and band laterals until the glute med calms down. I like to do sets of 3-4x45 seconds of 3-5 exercises during this initial phase to tone down the complex. And then do some running around it so the body and brain learn to accept that running is not a threat. Sounds funny but it actually works!
Week of Feb 16, 2026
Monday rest/worked Emerge
Tuesday 9 miles with drills and strides PM strength
Wednesday 12 with 5 mile progression then 5x1 on/off PM strength work and incline walk 25 minutes.
Thursday 9.5
Friday caught a cold with achy and fatigue
Saturday scheduled to do 18 with some impressive work - let's see what the coach suggests. (see above post) did a very unconventional 12 :) it went fabulously.
Sunday - another 12 with education (per coach, 4, 4, 4, progressive pace) the Psuh is little and in coherence with smooth rhythm no clamping.
Meeting with Matt to talk shop
Met with my brother Matt who owns the gym I work at -Emerge Fitness Training_ and who trained me for years while doing all the olympic marathon trials. We just talked shop; I love learning from him. Our conversation ended with some bright eyes surrounding the idea of having seasons in our training. How we might lose that as adults and how this approach we once implemented in our younger athletic days may still be the healthiest most productive training. I'd like to put more thought into having seasons. I try to have them, but sometimes I'm not great at it.
Such as summer build and speed, yoga into the Fall speed, winter base and lots of strength core, stabilization, late winter spring power plus pt in weight room also maintenance but biggest focus on competition such as lat spring marathon, ect. TBC. Noting that nothing ever completely leaves the training - it just might not be the area im constraint on growing at that time and just maintenance for neurology.
Notes to continue:
strength heavy winter base
16-12weeks race build less and more power, core, PT
Summer break into build and speed- strength here
Fall Lactate training mix of strength and yoga
" Don't be afraid to find out what I can do while not having to push beyond the workout. Trust the process. It's also ok if it's not miserably hard. "
9 weeks To Boston
Feb 14 Saturday Long Run
18.6 miles of BLISS
My favorite day and run of the week! I know a majority of people would NOT call this an exciting weekend event, but when you love to train, push yourself when you're allowed, and do it outside with your friends, waking up at 430 so i can slowly wake with coffee breakfast then a long warm up routine BEFORE the 18+ mile run, sounds like perfection. The actual run is challenging but still fun with friends, and the rest of the day you get to feel so accomplished and happy! This is the reason I'm a morning runner- I love the feeling of doing a hard thing before the day even starts. This empowers me and gives me confidence- it calms me down - lol.
The first 10 miles were run -as feel- with Katherine, Brooke, and Jess on the roads, then a shoe switch, fuel, can 8x1 mile with first 2 min. Of each mile surge. I took an out and back route up and down some rolling hills and I felt strong, controlled, and worked- the best part was after, I was not at all wasted tired- I walked away knowing I could have run 10 more if she asked- which is exactly what we want.
Wow, what a difference a week can make! I felt so good on this run. Last week I felt broken and hopeless; I listened, took a couple extra days off and started sticking with a schedule that is conducive to my training philosophy: hard days hard/ easy days try to do as little damage as possible AND elevated recovery through compression, relaxation and breathing, core, drills, and not strength training too hard on non workout days. I'm lucky that my coach definitely assigns training to agree with what i was always taught- back to my stud Serena Burla coaching days 15 years ago. If I trust the process and don't try to run the most I have time for or lift on days I feel like its the only time i have to get it in (convenience) then I WILL show up to the 2 harder sessions getting to battle lactate, burn, and speed instead of trying to manage and run through pain- in other words, I get to actually TRAIN! This is where having a coach is just a necessity if you want to get better and healthier. The best coaches in the world need coaches: I am feeling so proud of myself for asking for someone else’s help- I'm loving not having to make the hard decisions that come on the daily with being a competitive masters endurance athlete. Oh, and I literally think this coach is going to help me grow beyond what I ever expected through my 40s. I can already tell that my mind shift is occurring to be optimal and not maximal.
Also, I would be remiss if I did not SHOUT OUT, thank you to my friend the ironwoman Tonya Amos for always asking me good questions that may take me aback but help me be brave and listen to my heart and go after dreams forever- and get help to do it! Also, she fueled my run today again - lol Tonya, you are one of the smartest, strongest, loyal, generous, badass women I have met- and I've met a lot of them!
Feb 12, 26
AM run - 9 miles with Brooke and Jess 5am start before work
New stability shoes are entering the line up- figure they have their place for 1-2 easier run days- and I cycle them in with my Adidas. Speaking of shoes: man between the three of us, we could write a book on running shoes - specifically how mad we get when a shoe company changes a beloved model - lol -well this banter takes up at least a mile a hilly section on our run. Ran from Duchesne- lights and wide roads but still almost get mauled over a couple times- people rushing to work and we don't have many options of running routes- lots of messy snow melt and just scary dark places when you gotta run at 5 am dark winter morning; we live in a fair weather town, where we are the crazy ones running before all of our long days and responsibilities instead of stopping what we love due to the weather. About half the vehicular encounters are nonexistent- the way we like it, but just enough of them are down right rude or attempted murder- lol. Geez, cant some girls just get some fresh air and, movement, and fellowship in the morning - even if the path across the street is piled in snow or debris…but, we always figure it out- and are reinforced at the idea we are soooo happy to be the ones moving and with each other- laughing and and watching our breath make small clouds as we exhale the cold fatigue.
Well, I felt really good today. The coach brought my mileage down to 60-70 minutes. High hamstring tendonosis from too many long easy overload miles that I don't have the luxury of indulging in with my desire to get my leg and heart speed back. After work I did core and power work before I left work for lunch.
Usually Thursday I have 15 clients, but today- 4 clients out of town and rescheduled to another day; although i missed them, the extra few hours felt like a luxury to have time to warm up at home properly, meet a little later at 5: 20 lol, then not start training until 7: 45! I'm not going to get too used to it but it does solidify my decision to attempt to keep one weekday to a later start of 7 lol but at least that gives me an extra hour or so to warm up and clean up after. I realize rushing into harder and longer efforts is no longer serving me. I grew so good at efficiency and now my neuro biology wants me to breathe deep while easing into anything that may seem like trauma or a threat - aka hard or long or hard and long efforts. The body is so cool. But also, definitely not type A- anymore.
FEBRUARY 11, 2026
I Have a COACH for the first time in years: Stephanie Bruce
Well! A lot has happened since I've check in. Last Saturday the Jan. 30th, I ended a 22 mile run ----on the tread due to the snow and arctic temps demolishing the trail and roads- -----with down hill repeats that also incorporated the first 22 of the course at Boston- meaning I ended a long run with hard hills and yep hamstring lil baby pop - the good news, I stopped before hitting the mile marker- yah for little wins- lol. I ended up eating lots of protein, healthy carbs, getting blood flow through multiple sources and waking up the next day (Sunday) to do my 13-14 mile run. I felt the hamstring but kept it in check by staying at a 745 pace. After I did my strength and by Sunday night I was mad. Ha! I knew I had Monday as my regular rest day but I also was smart enough to know that running a workout (where I actually need to go fast in order to progress cause this is the element I have shied away from the past 5 years) was going to take my hamstring to an injury. Needless to say by Wednesday I was able to give an impoverished effort in place of the speed stuff.
I thought things were kind of looking up but deep down I knew no good work was going to get done with my hamstring in this condition (by the way i have high hamstring tendonosis- so no inflammation- just deterioration that can flare up when and if I go to long, hard, both, whatever! It's a bit elusive but basically my days of quoting Steve Prefontaine are over unless I want to be on crutches the rest of my life- ha. This revelation has certainly served me well when it comes to my career. I am able to identify with humans of all ages and scopes who experience injury, degeneration from either real age or training age, or a client who can't get out of pain or an injury cycle.
So, I call this little predicament of mine- meaning i run tooooo hard and long I'm in pain and cant get out- well, its a blessing. I'm only 43 but my “training age” of 33 cannot be ignored. I have been an athlete in training for even longer but my track and cross country competitive career started in the 5th grade and I've only taken one break when I decided to retire from running after a very disappointing and unhealthy first two years of college. Within one semester including a trip overseas to study abroad and gain my confidence and self identity as more than a runner, I quickly picked up the phone to ask the Lindenwood track team if I could run there for a bit- lol. I was way healthier here and had more fun; the relationships I made are still present in my life today and they are supportive no matter how fast or nonexistent my running currently lies. I digress- all- of—the—time- sorry!
So back to Boston, with the hamstring, and the secret desire in my heart to train for one more fast road marathon- even though I know it seems nearly impossible and stupid and just plain asking for disappointment- I decided to commit to that goal. Why? Because I love this process, the journey, and at least I can still try- I know the day is coming where I have ZERO choice if I want to train towards running a sub 6 minute per mile marathon pace. And, although the last time I did this was 10 years ago (hey, why are you snickering) I feel like I can take my shot even if it's absurd and unrelatable. At this point in my life, I feel like things are changing for me and my family. We don't have babies, I'm in a different career than before. That works me very hard but I'm never emotionally and resentfully tired like I was with teaching. I mean I get to work with people who want and are open to receiving my help. I give 110% and I feel appreciated; I see people thriving and reaching goals at 70 and 80 years old they never thought were possible.
I have clients traveling to Athens, Ireland, Africa, Mexico, Yosemite in their later years and demolition long windy hikes with stairs with smiles on their faces. So maybe just training my people has really inspired me to train for the adventures I tru;y love.
Isn't that what life is about- chasing your dreams- not necessarily getting what i want when i want but being open to the gifts i will be receiving that i never even thought about. I'm happiest, healthiest, most useful to others when I am on a journey towards discovery. And by golly if I need to get to these moments and gifts and adventures metaphorically through my natural abilities with running- that's what I'll do.
I hired a coach. Yep, me, I did. I haven't had a coach since Sheldon- he passed last year and he was one of my best friends. He took me from 316 to multiple 240 marathons and 115 halves. We had a blast together and now he's gone. Last year I lost my nana, Ruth, and she and I were very very close. She came to many of my races and I spent countless weekends at her home in Mounds growing up- I just adored that woman. I'm sad. Life is fleeting. What's it for? Well, I know what it's for: it's for family, friends, dreams, hope, giving, receiving with love. I'm going to run for me, my coach, and nana. I lose touch with LOVE and connection when I am constantly striving and surviving. But, when I'm training with a good coach who can hold me accountable and that I can trust and talk with - I am more easily able to get into my heart which is really the entire point of life. So, Welcome Stephanie Bruce elite marathoner! I've been following and cheering her for my entire sub elite career as she was always a contender at the Olympic marathon trials AND the track which blew me away how feisty and fast she was- i love she never gives up. I tend to value longevity in competitive sport more than a career that is highlighted greatly for a short time. There is something different about those who hang around and keep having to relearn the new normal that is their next challenge. So this is why I asked her to coach me: she is real, she is brave, she is tough, she is a mom, a teammate, and a hell of an athlete around it all.
People ask, why would YOU need a coach? Good question, one that I have been secretly hiding behind for the last 5 years. I study, read current topics, try to make the best decisions for myself to get me to my goals- and give been pretty successful, but the truth is- i can know all the exercises, science, training theory, my own body and it would never be enough to replace that outside view and perspective especially when it comes from someone who knows the mental aspect of my sport- someone who works with others and has seen that no two runners or athletes should have the same plan- or at leaser that we all know that plan WILL have scratches and modifications all over it as we progress. The coaching magic doesn't come from knowing that 1ks and 800s are money for increasing your VO2 max and leg speed, or that running a certain amount of miles on particular days - the magic comes from working with the person.
Funny Story
My official training plan did not start until Monday, but Friday Steph asked what my plan was for tomorrow's long run – I told her um probably18 with a 6 mile fast finish, maybe to just build some resiliency before we get started. She immediately responded, how about 14-16 (6 easy, 6 moderate, 4 push) how does that sound? I said yes whatever you say I will do!
Well, Saturday morning's run was an OFF day. I haven't really had one in my first 6 weeks of training myself in this build and the workout staff gave was much less intimidating. I was so upset- even trying to talk myself down with the track was icy and there was a slip - but my hamstring was pissed- causing a terrible joint reaction and my ass was on fire. I knew Steph would get the data- - i finished just barely 16 which would usually not be dramatic for me at all. What happened! I texted her a ridiculous type A runner message that I was surprised to fit in one text box while I was shoving a massage gun into my booty for some release while I waited in line at Starbucks after the run. Then I texted - ignore me until Monday- be with your family- I'm fine lol.
Of course she responded quickly just to check on me and we agreed to do a coaching call early in the week. So, next, after changing in a public bathroom and spraying some doves in many places- i jeeped over to Brooke's house to celebrate Jess’s birthday with protein waffles and Sara Hall muffins. I thought I would break down when I first walked in to hug the girls. They were out there too that morning but we only did some of the run together since all of us had different pacing for that day. Well, immediately the girls and I started chatting and laughing and making waffles with Brooke's cute lil mini makers. After 2 hours, we were all needing to leave as our kids had hockey, basketball, volleyball and cheerleading - typical weekend for us gals. MAn my friends are kick ass at their jobs, sports, and always keep family first. That's probably why they are such great friends.
As we all hugged and said goodbye, I let it all unload about the workout and my disappointment. How could I let myself dream again when my body wont behave. I don't know what they said, but I left there feeling good again. Until of course one cry for my husband in the kitchen later that afternoon. Jon reassured me that I wasn't wrong in dreaming and that this is exactly what I needed: a coach, to help during this moment. He was right. Steph told me not to run on Sunday and to still take my Monday rest day. Normally I would have gone for some miles the next day really slowly - again, what is that doing to help me reach the goals I have- yes it's good for my friendships and my mental health but really loading more slow miles was not helping me! So I listened and instead took the opportunity to read more about hamstring tendonosis. I was willing to try isometrics and diaphragmatic breathing which I've used with my clients but for some reason never considered on myself- weird! Another reason why coaching is not optimal. I did a 3 exercise routine slowly and with long breaths and within an hour my hamstring loosened and I had zero pain! What! Monday came and I rested except for the isos which I did 3 times that day. By Tuesday I could run 4-5 per coach's orders. I made sure to do the isos and breathing before and after the run to load the tendon but also tell it that running is not a threat by breathing intentionally. ANNNND, zero pain! So Coach Steph said I could do 3 of the reps of the workout and added a few other pre-run exercises to help stabilize my pelvis and hips. And guess what- ZERO issues even after the hard effort!!!!
Today I had my first face time with a coach, we talked a lot and she listened to me and what I needed. I am not a number, a pace, a training plan but a human on a journey that may need some modifications. If you are are someone who is being coached by a plan, number, or place, then I encourage you to reach out and truly understand what it is like to have a certified coach or trainer guide you to your goals, who sees things from an outside perspective and can apply a multitude of modalities to your situation depending upon what fits best for you today, tomorrow and in 10 years. This is a personal coach and training. Be open. Be coachable. Be ready to GO! I feel absolutely blissful having someone else take care of me :) Now call me to work with me or so i can help you find someone who is reputable and real. Happy training :)
****Bringing my mileage down from 75-80 to well we will see- for the rest of the training cycle and using that time for side plants, birddogs, and drills!
Words for today's run: relax, calm, rhythm, breath
Training so far this week after my crybaby Saturday fail and day off Sunday-Feb 9
Monday Typical Rest Day
Tuesday 6
Wednesday 12 5x800/200 with 1 minute and 2 minute rest (10k and 5k pace)
Thursday....
PREVIOUS POST
It's Wednesday, Feb 4th and I did it- I hit subscribe- I finally got a coach- a really good coach. I'm so scared that I will fail - im so scared to let go and give this control to someone else- to trust another person besides myself. But here we go. Coach Steph asked me to send some details about what I have been doing the last 4-6 weeks for training and this is what I sent her.
Currently 65-75 miles a week with 1 elliptical session. Instead of a second run now I do longer strength work 2xs a week as a "two a day"- so less miles or cross train but way more plyos, strength, mobility, core stuff.
Typical Training Weekly Distribution
1 long run 16-21 miles in the last few months. Just the last 4 weeks I have added pace work or down and uphill work in prep for Boston.
1 mid long run of 14 miles
1 interval but this is a new addition in the last 4-5 weeks. Started with 3 min on/2 easy, then the next week 6x1k and some 30 second sprints after just trying to get my darn legs moving! Then the third week 6x1200, 4x400, then the next week 4x1mile then 8x400, then this morning 5x2k- took the speed out because my hamstring was weird after y long run Saturday- but I'm seeing chiro and its already getting better- not 100 but I bet if I'm smart and careful I can do some pace work again by this weekend or early next week.
Typical week
Monday I work 6-1130
Then eat and nap
Then work 230-730
Then eat and go to bed total rest day
Tuesday
5 am Aerobic run of 10-14 miles outside as feel
I work 7-1030
then afternoon strength session 60 minutes and some yoga or mobility like 10 minutes
Then work 3-7
Wednesday
No In Person Work! I'm usually physically exhausted from coaching in the gym (I love my job so I give a lot and have fun doing it- but it does catch up) and I need time to care for myself and my family after 4 shifts in 48 hours.
Run at 5 at the track or on the treadmill some intervals. 7 make breakfast for and take my daughter to school, then to the chiro, this is self care day and get my house back together after a crazy Monday / Tuesday. I also work from the computer throughout the day with coaching and paperwork /accounting /scheduling.
Around 3 I lift again or do yoga as a “two a day”
Thursday - work 7-1130 then eat, nap, make dinner, and head back to work usually 4-730
The run happens EARLY- 450 or 5 start and its easy- sometime really slow
Friday - Work 6-1130 then 230-4
I do the elliptical or run as feel 7-10 miles and I strength again even if its for 20 minutes
Saturday - I love long run days!!!!!!
Sunday - run with a group of girlfriends 10-12 miles on the trail most weekends. Yoga or strength somewhere sat or Sunday too.
I will work very hard for you; but I know the challenge for me will be to do what you tell me to do in order to reach my goal. For instance, my speed endurance is no good right now and I need help to healthily get my legs moving- did I turn slow - lol I dont want to truly believe this- I think im just rusty and its hard lol. I have a tendency to do well with tempo and progression; grindy long stuff and not as great at the intervals that will help what I need most is my leg speed.
I'm willing to switch this routine up to whatever you say.
Oh yah, So it seems like my paces for intervals are around 6:10-15
Tempo sessions 6:15-6:30
Marathon Pace 6:30-6:40
Just kinda guessing since I haven't raced in a while in an effort to hold back and really heal this si joint, piriformis high hamstring injury, and been on the tread a lot more than I’d like
Also, if my northstar is an OTQ 28 then any races or approach you suggest I will take. Also, maybe my goal should be to PR sub 240. My marathon PR is 2:40:03, 5k is 16:37, Half 1:15:14 and these were all done 10 years ago lol! I am realistic so even if I improve I will be happy- but I also want to commit to something great; miracle type but also, if I'm giving my effort and I'm committed I love the process.
Thank you,
Jackie Pirtle-Hall
Feb 4th
Thanks Jackie,
This is all great background work and info that will help me start building your schedule! Be in touch soon.
Stephanie
Feb 4th thoughts on this commitment to a new coach and plan
I have decided that even though the prospect of my running fast and healthy for the marathon again is high risk; I am not done; I love this process even when it gets hard and grindy. I feel I am mostly my best self when I have a scary goal- whether it's a race, a new coaching relationship, and or a new training routine as I mature in my sport. And while my family and work are very fulfilling, I need more. And I know running gives me this drive and purpose- even if it makes no sense- the work is not just work- it means something to me- each build is a work of art. Each season is a new beginning; each end is a celebration or a chance for growth. Running is Hard as heck. And then, once you figure out the physical challenge, you realize the only way to find your limits is to get in control of your thoughts, mind, and values. OMG I can't wait to do this! AND WHATEVER HAPPENS, I’m ok, I can heal, I am strong and that this decision is not void of well thought out and patient consideration. Every decision has a certain risk; I don't see how this one can really hurt me. If it connects me with the great Coach Stephanie and allows me to try something different and learn again- there is no loss- no matter the result. BUT, I will remember my northstar when it gets hard- I'm going to run sub 2:37. It’s gonna get messy though.
“Clarity through expansion- explore and experience and we grow.”
PREVIOUS POST
12 weeks
Its Wednesday and Im about to head to the basement tread to get in the scariest kind of workout for me- its weird because i actually look forward to and get excited for my hard runs, especially long ones with tempo work, but there's something so scary about doing intervals on the tread when it hasn't been in my routine regularly for a very long time. See, the treadmill is relentless- what you see is what you get every time and if your legs don't keep up with the belt well you can play that one out in your head but it's not pretty on the face or the ego. No, that's never happened to me! But, I still have a healthy amount of fear about what my mind and body will allow me to do on this very special day. I call it special because like any good training plan, these days are key days and my opportunity to move the needle towards fitter and stronger for my goal race, all the runs between are important but they are most important to get me recovered enough to execute a hard workout with little form break down since I’m now 43 years old with a training age of 32- I need my form to stay strong throughout the session to avoid injury. I’m super injury prone these days when I attempt to train like the old days - lol. This doesn't mean i cant reach my goals, i just have to be much more disciplined and strategic about it; hence these key days become even more special. I decided today to share some Mantras and key tips I will use today on my run when it gets really tough and well my mind fights me to quit - even though I will never quit unless I break . lol it is still mentally painful to have the mind bounce from one extreme to the next during these intervals. Today, I will focus on re-training my brain to accept the workout, accept what my body has for the day, deny irrational feelings in my mind immediately when they creep in, and believe in ME!
These are the words I choose for today:
Calm, smooth, light, smart, disciplined, and joyful, fearless.
Don't be afraid to find out what I can do while not having to push beyond the workout. Trust the process. It's also ok if it's not miserably hard.
Stay in this interval. Stay in this mile. Stay and breathe. Calm down.
Count steps 1-8
Count backwards from 239.
So here's the workout: .9 miles, consisting of:
2 mile Warm Up
4 x mile at 10k Pace with 3 minutes rest
4 x 400 at 5k Pace with 1 minute rest
2 mile Warm Down
PREVIOUS POST
Who do I want to be? Free myself to play to win, not to survive.
13 Weeks Until My First Boston Marathon 2026
The workout: 20 miler in 20 degrees with snow flurries w/10x1 minute up and down hill charges.
Today I met the girls for a long run. We ran the first 75 minutes together then I added my hill workout. The plan called for 8x400 uphill 10k pace - 45 second rest - downhill at marathon pace. The hill we found off cuff was Weiss road and only took me about 50-60 seconds to crest, so I went ahead and added 2 more to make 10 x 1 minute up and down. I definitely didn't take the 45 second rest but I shuffled for a bit at the top because woof! Hills are hard! I love hills though because they make me feel like I'm getting stronger, using my posterior chain, and working on my power, not to mention the anaerobic aspect. After I finished the run with snow pelting my eyes and thinking, how happy I was to be outside running free of pain and full of hope. I know though, that the work for me at this time in my running career is going to be more about recovery than the actual training! I know this may sound funny to most people, but the truth is, at 44, my body cannot keep up with the level of grit and grind that my mind thrives off of- seriously. And I know age is “just a number” - i do believe that- but im also educated enough and have had enough experience to know that I cannot train the same way i did in my 20s and 30s- noooooo way! Totally different, much smarter, more efficient, much more day to day as well. Now, if I started training at the age of 20 or 30, well maybe I would still be climbing, but I've been running and training for some type of running event since the 5th grade! When my goal was to qualify for the Olympic trials, I took 10-12 years of training just for that- and I maximized the time I had while balancing my family, babies, and my teaching career. Today, I can't get away with waking at 3: 30 am to put in a 16 miler before a full day of teaching, child drop off and pick up, making dinner, cleaning the house, and then strength training in the afternoons to avoid injury. Today, things are different: Here is a list of what has changed:
Pre run routine
Strength training
Sleep
Nutrition
Yoga
Giving thanks and over care to my body for what she does for me. Not getting frustrated when she doesn't do what I want her to do on any given day and interest listening. When I do this, she comes back soooooo much stronger!
Chiro 1xweek minimum
Flexibility around key workouts for best recovery practices
More hills and less V02 work
Less speed and more intensity during the recovery between the speed intervals
Training partners I love
Adding a day of elliptical or bike in place of a run.
If I do “2 a days” I dont run, instead, I prioritize building my body up by doing a longer strength session with some plyos, power, and strength with mobility.
I am honest about what I need to care for myself
I'm blogging and sharing my experience so if there is someone out there like me- who is not ready to stop training and being an athlete- he or she can glean some information that helps.
Always come back to the fun and the grateful heart that allows me to continue to participate in the sport I love.
Over the last 3 weeks, here are my key workouts
So far I've e done a 60 minute decline MP run on my tread. My husband and I lifted the rear on slates and used a level to find that 5.0% incline was now my flat road which in turn allows me to get to -5% on the tread. I did this to mimic the Boston marathon course. Studying the elevation chart shows so many downhills. And then, some harsh uphill attacks around miles 15-21- and that sounds ouch! The eccentric tearing of the quads to then running hard uphill for long bouts- yah, thats what im training for- not so much for time, but for the course specifics. I like this approach: it's playful, and doesn't have too much stock in a “number” or “pace” I need to hit. I'm using effort to figure out my pace and using the course as my target. This has reminded me of when I traininged for Pikes Peak. I trained progressively for that course - the uphills at least. I even beat Courtney Dewaulter to the top of the mountain by minutes only to have her wiz past me on the decline and man did my quads burn!!! So, I'm gonna make sure to train for both the ups and downs.
I did 10x45 second hills on the day I rolled my ankle 🙁then had to rest for 4-5 days.
I also did a VO2 max session going 5k pace for the intervals but no faster. I know I need those to raise my pace ceiling , but I have to be careful with my tendonosis not flaring up on me and this type of workout tends to do that!
Another workout I did was 4, 4, 2 MP pace, HM pace, 10k pace over a section of the course.
And also I ran the first 13.1 of the course elevation with the first 10 10 seconds below MP goal pace
Comments