Nike Women’s Marathon SF: Week 1 training recap

One week down, 15 to go!

In line with my “older and wiser” training approach, I’m following this “Less is More” marathon plan from the folks at the Furman Institute of Running and Scientific Training (FIRST). Their train-less-run-faster claim is actually backed by the experiences of real runners who followed the program and got results (myself included, having PR’d in my last half marathon using the program).

Here’s what the schedule looked like for Week 1:

  • Tempo run – 3 mi
  • Track workout – 8 x 400s
  • Long run – 10 mi

I knocked out the Tuesday tempo run with a quick jog around the neighborhood after work, but Thursday’s track workout posed more of a challenge. Tracks, while plentiful out in the ‘burbs, are few and far between here in the city.

The closest option open to the public is Kezar Stadium at Golden Gate Park (former home of the 49er’s), so my husband, a friend and I decided to venture out for an early workout on the 4th of July. We got off to a bit of a rocky start by having to scale a fence to get in, but then we had a blast doing our laps alongside people practicing their sprints, hurdles, long jumps and relay team hand-offs.

So much for sweat-wicking!

Post-track workout soaked tee. So much for sweat wicking!

Saturday’s long run took us around the Presidio and across the Golden Gate Bridge. I’m sure that dodging tourists threw us off a tad from our goal pace, but the views are always a welcome mid-run distraction. And as you can see in the pictures, the weather wasn’t cooperating; it was super cloudy, windy and cold!

View of the Golden Gate Bridge toward Marin

View of the Golden Gate Bridge looking toward Marin

Looking back at San Francisco from the Golden Gate Bridge

Looking back at San Francisco from the Golden Gate Bridge

Now that weekend runs are getting longer, I’m starting to experiment with mid-run fuel, too. Heard about hitting ‘the wall?’ Well, I’d prefer to avoid it altogether by making sure my glycogen stores are topped off.

For a quick energy boost, energy chews are the way to go because they’re easy to carry and easy to digest. The general rule of thumb is to take in about 100 calories after an hour of running, and then another 100 calories every 40-45 minutes after that, but I tweak it based on individual workout duration and intensity.

I’m partial to Sharkies (love the watermelon flavor, but they come in a range of fruity options!), which are electrolyte-spiked chews made from organic and vegan ingredients. One package is 140 calories and provides 110 mg of sodium, 30 mg of potassium and 17 g of sugar.

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Essential energy for those long runs!

Sharkies were created by a triathlete (so you know they work), but the best part is that they’re free of high fructose corn syrup, which means they won’t hit my sensitive stomach like a ton of bricks as I’m running. Aside from being a little sticky on my teeth, they’ve been working well (and have gotten glowing reviews from my running buddy crew, too).

Stash a pouch in your belt (or in my case, sports bra), and you’re good to go!

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They even come in cute shark shapes 🙂

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5 thoughts on “Nike Women’s Marathon SF: Week 1 training recap

  1. Hey Jenny! I love your blog, and I am excited to follow along as your train through San Francisco (my favorite city 🙂 ). I am just starting a speed work program, so it’s interesting to see how you are incorporating speed work into long distance training. Good luck with the marathon!

    ❤ Melissa

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    • Thanks for the words of encouragement – and for reading! I’m admittedly nervous trying for this distance again, but this program is so great if you want to kick your running up a notch, yet still keep your sanity. And the track workouts remind me of the good ol’ days around the Brother Rice track 🙂 Are you training for a specific race, or just switching up your workout regimen? Let me know how you like your program!

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  2. I just ran a half with Danielle Duff, and while it was SO fun, I know I can run faster if I work at it. I don’t have another one in mind right now, but I am toying with the idea of running the Detroit half. My program is very similar — one tempo, one track workout (which I will do at Brother Rice, actually) and one long run/week. I also do boot camp and yoga to round things out. Anyway, I hope all is well!

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  3. Congrats on the half! You should definitely do the Detroit race; you won’t be sorry (I did it in 2011 with my sister, and we had a blast – great scenery, great crowd, love supporting the city). And good idea with the yoga – am going to talk about that in an upcoming post (key to staying injury-free as the mileage climbs!).

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  4. Pingback: Nike Women’s Marathon SF: Week 2 training recap | Kinetic Fix

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