Athlete.Demmaje

Endurance . Strength . Fitness Enthusiast.

[majefitt]

Yesterday was priceless!

[majefitt]

Perseverance! The 2016 Buffalo Marathon was a race I hoped to achieve at least one goal and that was to run better than LA which was a 3hr 20min marathon time in February. My other goal which I knew wasn't going to happen at this race but it's good to create some high expectation goals going into a race, "Qualify for Boston 2017" . Needless to say , neither of those goals happened at this race . The humidity was a factor . I feel like humidity led to some cramps I had later in the race . My hydration going into the race could have been better as well . The day before the race, I adventured to Niagra Falls and spent a lot of time on my feet. That was a big mistake I made . Spending anytime in the heat the day before A humid forecast race is a bad idea! I had cramps late in the race and I could blame the heat for that but I could also look back at my training plan. My training plan going into this marathon tapped out at 16 miles on the long runs . That was the first time I ever had a long run tap out at 16 miles . I usually like to hit at least 20 - 22 miles on the long run. I decided to follow the Hansons Marathon Method and in the intermediate marathon runner plan , it taps out at 16 miles. I wasn't able to follow this plan to the "T". So , I have nothing bad to say about the Hansons Marathon Method . I will attempt to follow this method to the "T" as I prepare to continue to qualify for Boston. Well, enough of the bad . I did pick out some good things out of this race . I finished under 3hrs 30min, which is good for anyone tackling a marathon. I liked my pace despite the humidity throughout the race . My perseverance late in the race was outstanding despite some serious cramps I head due to the heat. I feel every endurance athletes needs to be mentally tough if you want to see any type of improvements. With that said , it's been about 4 weeks post marathon. I took 2 weeks off from running . I'm slowly getting back into a training plan . A race I am looking to do for one more shot at 2017 Boston, is the Humboldt Marathon in August. Not entirely set on it yet but I'm considering it . I haven't lost much running fitness. My goals haven't changed . I'm still hungry for Boston and hungry to get better.

[majefitt]

A Little Fun Before The Storm! A week of low mileage but with 2 workouts that I mainly wanted to concentrate on . The first workout was on Tuesday at the track. I completed 1 mile repeats x 6 , including a 1.5 warm-up and cool down . The second workout was a short 10k race this past weekend . My track workout was a little sluggish at first but after getting my leg turnover back on track after mile 3 or so on the repeats , things started coming back into place . The most annoying part of this track workout was an older woman walking in the inner lane on the track! Super annoying!!!! Does anyone hate this as much as me? I ran on Wednesday , the following day , at an easy pace for 4 miles . I took Thursday and Friday off . Saturday mornings "workout" was a 10k Army Patriot Pride Race . It was a rainy morning but he race still drove on. I was excited and unsure at the same time . Unsure due to not doing any type of easy running he past 2 days before this. The race ended up going pretty well as I placed 1st Overall. In my head when I signed up for this race , I thought how this race was basically my tempo workout that I was suppose to do during the week . That was the ultimate plan really . The only difference was I went a little faster and this "tempo run" involved some hardware at the end ! Haha . It's race week this week! 1 week out from the Buffalo Marathon . I plan to run 5 miles today easy . 5 miles tomorrow easy . Take Wednesday OFF. 6 miles easy Thursday . 5 miles easy Friday . 3 miles easy Saturday . 26.2 marathon miles on Sunday! Hope everyone has a wonderful running week! Let's do this!!!!

[majefitt]

After 17 days of pure rain , finally some sun here in Maryland last two days 🙌🏾🙌🏾🙌🏾🙌🏾 #postworkoutselfies #views #runningtrails #marylandlivin #runMD #nikerunning #bipolarweather #sunglasses #shirtless #letstrain #music #weekendvibes #allsmiles #buffalomarathon2016 #2weeksout (at Frederick, Maryland)

[majefitt]

Track Tuesday's! Yesterday's speed strength workout overall was good . A 1.5 mile WU / 6 x 1 mile at 5k speed / 1.5 mile CD . I definitely felt tested during this workout due to the bulk of the intensity . I stuck with a 2:30 rest in between miles. My legs weren't really recovering as good as I would have liked but that's the point of this workout . Being 2 and half weeks out from the Buffalo Marathon makes me feel nervous and unprepared. But, when I'm able to do well on workouts such as these. The nervousness and negativity of preparedness declines . Track workouts and long runs I feel are my bread and butter in this marathon prep . This week is a 54 mile week so I want to finish strong and take this workout as momentum going into the second stretch of the week. Miles await . Greatness awaits!

[majefitt]

Rolling into the weekend! 

Yesterday’s workout was 8 miles at marathon goal pace. Including a 1 mile warm-up. My legs felt heavy all throughout the run. I blame the wet ground, nike socks and my morning workout for that :). I feel like this week my stretching and foam rolling haven't been up to par as usual, so that is potentially why my legs are feeing heavy as they are. 

Its been raining for 13 days straight here in Maryland. So, this weeks training has been up and down. I literally had to finish my last 2 miles on a 5 mile recovery day in the pouring rain. Running in pouring rain is not fun at all when you have your iPhone and you’re worried about rain damage. My track workout was done on the treadmill this week. Thanks to the rain! I actually don’t mind doing speed work on a treadmill versus a moderate distance workout on the treadmill.

My track/treadmill workout this week was 1k x 5 with 2 min recovery. I did this at 6:00 min pace and it was accurate since I used the treadmill. That is probably the only great advantage of using a treadmill. Your mileage pace is set and you don't have to worry up going up or down in pace. I ran 3.5 miles the morning of this workout as well, therefore I didn’t include a warm-up nor cool-down. 

This weekend I have another 20 miles to run until closeout of the week. Today I am doing a 6 mile recovery run on the slower end of a recovery pace. Lets just hope I don't catch rain today on my slow run day! Tomorrow is my last of 3 big workouts this week. A 15 mile long run on a projected sunny day! Thank goodness finally some sun in MD! Last weeks long run wasn’t the best stomach wise. As I juggled around some energy sources and combined GU gels with some chewables. Tomorrow I am sticking with just GU gels for sure! 

Happy running everyone! Greatness awaits! Miles await! Chase your goals! 

[majefitt]

Great end to the week! 16 miles at moderate pace for today's long run. Ending the week with 41 miles of running. I hit all 3 workouts this week (Track,Tempo,LongRun). I felt really good this week and I'm looking forwarded to taking it up a notch next week. 5 weeks out from Buffalo Marathon so this really is peak time just before tapering. Monday - 6 easy miles ✔️ Tuesday-800s x 6 , WU/CD ✔️ Thursday-5 Mile Marathon Pace, WU/CD✔️ Friday-5 miles easy✔️ Sunday- 16 mile Long Run✔️ Miles await!

[majefitt]

Dear Track Nation, I'm not sure how you do it on a daily basis! I fear track days but it's definitely a love/hate relationship. I go through this low/high mental block but it eventually works out in the end. Today's workout was 800s x 6 at 5k pace with 2 min recovery. Also, I included a 1.5 mile warm up and Cool Down. Total running for today added up to 6 miles. I've been getting my workouts in at night lately and today was no different. Although, in the future Id like to get to the track shortly after work and while its sunlight. I think running on the track during the day rather than night gives it another vibe . I do have a question to other runners out there . Do you train with your phone for music or an iPod? I've heard different opinions regarding this topic. Please let me know! I'd like your input . I'm very pleased with today's speed workout. I am feeling some soreness in my right shin but hopefully it's just "soreness" . We shall see tomorrow how it's holding up. Monday - 6 miles Easy Pace ✔️
Tuesday- WU, 800s x 6 , CD ✔️
Wednesday - Cross Train
Thursday - WU, 5 mi MP , CD
Friday- Easy 5mi 
Saturday- Easy 6 mi 
Sunday- 10 Mi Long Run Miles await! Greatness awaits! Let’s do it!

[majefitt]

Crushed It! So, last week my goal was to run the mileage I failed to run the week prior. I made everyday a easy to moderate running day and this was because I missed basically a week of training. This meant I was not doing the two main workouts I do for the week which was a speed work day (Track Session) and Marathon Pace workout. Instead of doing these workouts on those days , I ran the miles I would have done that day in the workout at easy to moderate running pace . A specific workout I did get done during the week was the Long Run which was on the last day of the week. A 10 mile long run was scheduled and my legs felt good! This was a surprise since it was the end of the week and I ran 32 miles in 6 days which I thought would be a lot for me . But , these were easy to moderate pace workouts I was doing so that helped my legs significantly. After the long run Sunday, I logged in 42 miles for the week and that was the plan! Now that I'm back on track and was able to run the weekly mileage I was suppose to be at the week prior. This week I'm doing exactly what was suppose to be that 42 mile week including 3 main workouts (Speed,Marathon Pace, Long Run). Monday - 6 miles Easy Pace ✔️ Tuesday- WU, 800s x 6 , CD Wednesday - Cross Train Thursday - WU, 5 mi MP , CD Friday- Easy 5mi Saturday- Easy 6 mi Sunday- 10 Mi Long Run Start of a new week. Miles await! Greatness awaits! Let's do it!

[majefitt]

Yesterday’s long run was a success! I was bombarded with work last week so my training schedule was a little out of whack. It was nice to know I ended the week on a good note though.

The long run was 10 miles in distance and originally I wanted to stick with a 8min/mi pace. However, since last week was a bit of a low end mileage for me; the first few miles were tough as the heat played a role and going a few days without running (no excuses). The pace did increase as I started to feel good after 5 miles . My energy gels were very beneficial as always on a long run. My hydration waist came in handy as it was a very hot day in DC. Thank goodness for the scenic route as trees blocked the sun for all use runners and bicyclist out there .

The route was out and back at my favorite long run course (Rock Creek Park). I love this course as you will tons of runners and bicyclist doing their training . The day before this run I took a few friends on a hike on my favorite trails (Billy Goat Trail at Great Falls Park). Hiking gives me time to press the restart button physically and mentally . I believe that hike on Saturday really initiated more hunger to do well these next few weeks of training.

Today is the start to a new week. Miles await. Greatness awaits. Let’s do it!

[majefitt]

Bounce Back!

This week was just not the training week for me. I was unable to complete Friday’s training session which was suppose to be a 5 Mile Tempo run. My 1.5 mile warm up before the workout felt tiring as well at a 7:50 pace. Starting the tempo run with marathon goal pace of 6:52 went well. As I was right on 6:45 pace. Before going on about this workout, the previous week’s tempo run was a solid workout. I was able to comfortably run a 6:45 marathon goal pace through all 5 miles, that including a 1.5 mile warm-up and cool down. However, this week was totally different and I don't really have answers to why that is. Friday’s tempo run was ugly right after the first mile. I wasn't able to hold marathon goal pace at all. This workout turned into an easy pace run and the term ‘easy pace’ wasn't the case at all really. I finished 3.5 miles at 7:52 pace and called it a day. 

Friday night I looked back into my running journal and tried to find out where I went wrong in my miles this week that has me feeling overtrained. I’ve been following this Hanson Marathon Method to the T. My last two weeks have been 39 miles of running with 3 main workouts each week(Track, Tempo, Long Run). 

I decided to take Saturday completely off from training and cross training Sunday in the gym. I look to jump back into full on training tomorrow and getting back on a 30-39 mile week. My body feels quite good today following some cross training this morning in the gym. I am also looking forward to my new running watch I get tomorrow! I’m ditching the FitBit and going with the Garmin Forerunner 235 for better GPS and running data. I don’t feel like my FitBit is accurate with my running paces at all. 

Like the image above, this week I failed to hit all my workouts and miles. But, this will be a perfect example as to why I am ready for next week and ready for the challenge in front of me. I am ready to get back to training on the roads, trails, and the track. I am not afraid to TRY! 

[majefitt]

Week 8 of Boston Qual (BQ) Training

Week started off rough but finishing strong is the motto!

Monday was my first post on my blog but I’ve been deep into marathon training well before then, about 5 weeks . Week 8 has been a bit of a swirl for my legs and body all together. Started the week off with a 6 mile easy run which is 1 more mile than the previous 3 weeks. I don’t think it made much of a difference but it sure was on my mind before the easy recovery run.

Tuesday 29 March- A track workout was on the schedule for this day, however I didn’t have a normal breakfast meal and missing a lunch meal as well REALLY doomed me when it came time to hit the track after a full work day. Track days are my speed days and require me to be mentally and physically strong this day. I knew I wasn’t and decided to move this day to the following day. Which also required me to move my Temp Thursday workout to Friday and Friday’s recovery run to Thursday.  My first time missing a scheduled workout due to body feeling very weak.

Wednesday 30 March- Woke up feeling determined to nail today’s running workout! When I tell you I woke up thinking about my track workout today, I really did! Starting the day off with coffee and oatmeal. My lunch was a steak filled burrito and mid afternoon snack was a banana. After getting home from work around 6:00pm , yes a long work day today but I was still determined to nail this workout. I found a local track near where I live just 2 weeks ago and have been using it for my track workouts since. The track workout for today was a 1.5 mile warm-up , 6 x 800 meters at 5k pace (6:02 mile) , 1.5 mile cool down. My warm-up around the track felt good even though I did feel some cramps coming along. After some dynamic warm-up stretching (high knees, butt kicks, single leg skips, karaokes) ; my 800s were underway. Of course, my pacing isn’t the greatest and this has been a problem of mines but it’s been something I have been working on. My first 800s were averaging 5:30 per mile to 5:45 per mile. My last 3 800s were just around 5:55 to 6:05 per mile. My goal pace for these 800s was 5k pace which was suppose to be around 6:02. My FitBit had me around 6:11 pace for the entire 6 x 800s. I’m not too sure about my FitBit on that one but that’s the reason why I am looking into buying the Garmin 235 Forerunner! During my 1.5 mile cool down, my body just felt very tired and weak. Which was unusual since my 800s felt really well and FAST.

Thursday , 31 March- This would be my second workout of the week, which is a 5 mile tempo run, however moving my track workout to the right completely shifted some other things and today was now an easy running day that was schedule for Friday. I ran 5 miles easy today and when I tell you how tired my legs and body felt! They were tired. I ran this easy recovery run at 7:56 pace. My recovery times are split into two categories, easy aerobic A , easy aerobic B. The A is slightly faster than the other at a 7:52 pace while B is a 8:15 pace. I got these times from the Hanson’s Marathon Method based on my goal marathon time of 03:00:00.

Friday, 01 April- Today I am hitting my second big workout of the week which is a 5 mile tempo run after work including a 1.5 mile warm-up and 1.5 mile cool down. I am looking forward to this workout and will post an update Sunday! 

[majefitt]

This past weekend I decided to take on the mountain roads for a 6 mile easy paced run. Closing out the week the following day with a 10 mile long run for a total of 39 miles of running. With the 7th week of the Hanson’s Marathon Method Training Plan in the books! I am exciting heading into week 8 which brings my toughest challenge yet. 

This weeks training calls for 41 total miles of running.