Featured Runner: Tiffany

I know Tiffany from the place where I know many and most of my running friends, Fleet Feet Sports.  Tiffany has been training and mentoring there longer than me; I remember her from training runs, but vaguely, as we don’t train at the same pace.  I think the place where I first talked to her at length was during the NCRC (North Carolina Road Runners) Classic Half Marathon three years ago.  I was running with a friend when we came up on Tiffany or she on us (I don’t remember which), and we talked and got to know her a little better. She was pacing the race, carrying a sign that had the time she would finish on it, so that anyone who was running and wanted to finish at that time could join her group, run her pace, and finish with the desired time.  Since then, I realized how often I see Tiffany pacing at local races: a lot! And she does a kick ass job of it; to testify to this, I wrote about her pacing magic extensively in my Tobacco Road Half Marathon Race Recap this past March.  

Tiffany 3

I thought today would be fitting to publish this featured runner post about Tiffany.  The second year that I ran the NCRC, I also ran a stretch of it with Tiffany.  And today, my third time running it, I ran with her again for part of it.  I feel like I’ve gotten to know Tiffany better this past spring as we were again training and mentoring other runners at the same home base, and I hope this continues! She is inspiring, funny, genuine, and has one of the world’s sweetest dogs, Layla. Continue reading


Race Recap: Pittsburgh Marathon 5K (Saturday, May 6, 2017) and THE PITTSBURGH MARATHON (Sunday, May 7, 2017)

Marathon week finally arrived, and I felt like a child on Christmas Eve as I moved through Wednesday, Thursday, and Friday.  As I contemplated what to wear for the races of the weekend, I was torn by the 90 degree weather we’ve been having in Raleigh and the potential snow I saw for Western Pennsylvania in the forecast for Sunday.  Luckily, I ended up packing a variety of layers . . . Continue reading

Marathon Training, Week #17, April 24-30, 2017 and MARATHON WEEK (Week #18), May 1-7, 2017

Week #17

Monday: 3 miles easy, on the treadmill, during a rain storm.

Tuesday: Rest

Wednesday: 3 miles on my own before the Fleet Feet 10K program workout. With the 10K group, 400 m at 5K pace followed by 400 m recovery at Lake Pine. Repeated for four miles. 7 total miles.

Thursday: Rest

Friday: Rest

Saturday: 5 miles with the 10K group at the Art Museum + 4 miles on my own next to the horse farm on Old Reedy Creek. 9 total miles.

Sunday: 4 miles tempo.

Total mileage for the week: 21 miles.

Week #18

Monday: 2 miles easy.

Tuesday: Rest.

Wednesday: 3 miles on Black Creek Greenway at North Cary Park with the 10K group.

     The workout:

     5 minutes warm up

     30 seconds all out, 30 seconds recovery

     1 minute all out, 1 minute recovery

     2 minutes all out, 2 minutes recovery

     3 minutes all out, 3 minutes recovery

     2 minutes all out, 2 minutes recovery

     1 minute all out, 1 minute recovery

     30 seconds all out, 30 seconds recovery

     5 minutes easy

     30 minutes total and 3 miles.

The 10K Training Group after their sweaty speed pyramid workout
Gina and me



Saturday: Pittsburgh 5K

Sunday: PITTSBURGH MARATHON (see my Race Recap for all the details)

Total mileage for the week: 34.3 miles

Recovery Week:

Monday and Tuesday: Rest

Wednesday: 2 easy miles with 10K group.  Surprisingly, my legs felt strong and not sore at all.  I did feel a general sense of fatigue.

Thursday and Friday: Rest

Saturday: 5.5 miles with the 10K group: 2.75 miles at 9:30 pace and 2.75 at 10:30, on the American Tobacco Trail. These fast miles on the soft trail surface felt great. My legs felt great.  I’m ready to get back on it next week: strength training through CrossFit and 20-25 miles a week running.

Total recovery week mileage: 7.5 miles.
With that, I’ve reached the end of this marathon cycle and these weekly posts!