Training For The Falmouth Road Race

Hi All! Man, it feels good to be back on track and actually have some blogging energy in my brain!

I’ve mentioned previously that I’m running the New Balance Falmouth Road Race on August 17th. It’s a 7 mile course on Cape Cod, and although I’ve never run it before, I’ve heard that it’s an absolutely gorgeous, yet difficult, course. When New Balance first approached me about entering this race, I was hesitant, to say the least. After all, it’s pretty well known around here that I don’t consider myself a runner in any sense of the word. I took about a week and a half to think about it, and went for some runs during that time to gauge how I felt. First and foremost, I wanted to be sure that if I did decide to do this, that I would be able to safely train for 7 (hilly) miles.

If it were a 5k, I wouldn’t have thought twice, but 7 miles is a stretch for me. I’ve run a full 7 miles exactly once in my life, on a treadmill. And I’ve run a 10k exactly once in my life (well, before I started training this time around), about 5 years ago.  So to say that 7 miles scares me is a gigantic understatement.

But I think ultimately, that’s what let me to say yes. It scares the crap out of me, but after mapping out a training plan for myself, I realized that I could train for this safely if I really dedicate myself to it. In fact, I think when I responded to my contact with New Balance, my exact words were “That’s way outside my comfort zone, so I’m pretty sure that means I have to do it!”. I’m all about challenging yourself, and this would be a huge challenge for me. Yes, it would mean some time away from the weight room, and yes, it would definitely mean losing some of my strength because of that (distance running is a muscle wasting activity), but that’s ok. This is a new challenge, and I knew that just 8 weeks of run-training would not completely undo what I’ve done in the weight room. Once I get back in there after the race, I’ll just have to work hard to get back the little bit that I’ve lost. For the time being, I’m ok with that — it’s worth it to challenge myself in other ways.


I mean… motivation… 

Pre-Training Prep

Like I said, I did have to stop and really figure out if I could train for this distance safely and smartly in 8 weeks. While I’m not a runner, I do weekly stadium runs, and for the few months prior to being invited to participate in this race, had really increased my conditioning workouts by adding in a lot of hill sprints, KB work, and bootcamp classes. Because of this, I wasn’t necessarily in “running” shape, but was at a pretty good cardiovascular starting point compared to just heavy lifting all the time. This is what really helped me out, I think.  Yet I also knew that repeats of 15-30s hill sprints with recovery time in between would never compare to running 7 straight miles of a hilly course, so some serious training was (and still is) needed.

Race Training

**Please note: This is NOT a training plan meant for anyone else. I am not a running coach, and frankly, don’t know the first thing about training for a race or coaching others to do so. I do have enough awareness of my body and sports medicine knowledge to get myself through this, but for a longer distance, I’d definitely follow a defined plan. 

I decided to start out slow and steady, because as an athletic trainer I’d say the majority of running injuries I see come from overuse over time, or simply just from doing too much too quickly. I mapped out a general plan for myself with 3 weekly runs, plus 1 stadium running day and 1-2 strength training sessions per week.

My weeks have generally looked like the following:

Monday – Moderate distance run

Tuesday – Strength training (mostly KB, rings, and bodyweight exercises at home)

Wednesday – Stadium runs – generally about 45 minutes, high intensity

Thursday – Rest or easy pace/short distance run

Friday – Short-Moderate distance run, occasional light strength training session

Saturday – Longer distance, easy pace run

Sunday – Rest

There have been some variations of this, but I’d say that this pretty much captures what my weeks have looked like. When I started, my Monday and Friday runs were 2 miles, and my “longer” run was 3. At this point, my Monday and Friday runs are anywhere from 3-4.5 miles, and my longer run has gotten up to 6 miles last weekend.


Views from my 6 mile loop last weekend… and my new compression socks! 

How I’ve Been Feeling

When I first started out, I’m not going to lie, it was rough. Back in June, 2 miles was doable, 3 was hard, 4 was unthinkable. At this point though, 3-4 is easy, 5 is doable, and 6 is pushing it. Progress, no? I haven’t really been having any pain, but have had some nagging in my left plantar fascia (underneath my foot) and was having some chronic right calf tightness/soreness that magically disappeared once I got my new compression socks and tried them on my six miler. Yay for compression! The PF soreness I don’t love, but I’ve been faithfully rolling it out and it hasn’t gotten any worse, so that’s a good thing.

I will admit that the 10k that I did on Saturday (6.2 miles) was struggle city. Granted, I was coming down with a cold, and knew within the first mile that it wasn’t going to be a good day. In hindsight, I probably should have just scrapped that run and maybe would have recovered quicker from this virus, but I pushed through and finished — much to the chagrin of my immune system. Needless to say, the past few days since then haven’t been up to par for training. I did a very short run on Tuesday, but realized within 20 min that I still felt lethargic and dizzy, so that one ended quickly. I’ve been trying to rest up and hydrate a good amount, and am finally feeling back to normal, so an easy 3-4 miles is on the schedule for today with a 6-7 mile run on the docket for this weekend. I think after the struggle of last weekend, now that I’m actually feeling better, this weekend will be a better gauge of where I’m at in terms of being ready for this race.

I also just want to make it clear that I am not intending on “racing” this race — I’m smarter than that, especially with my inexperience and lack of long term training! My main goal is just to do it, finish it, and enjoy it. I think that’s doable, right?

Readers: Have you run the Falmouth Road Race before? Are you running this year? Have you ever taken on a new physical challenge that totally scared the crap out of you? 


11 thoughts on “Training For The Falmouth Road Race

  1. Jessica & Love July 31, 2014 — 6:58 am

    If only we had Ryan waiting for us! haha fantastic post! Thank you for sharing – Jessica x

  2. Racing in general scares me so signing up for a 15K this past spring was pushing my comfort zone. And developing a head cold the day before did not help any! I don’t think I have ever experienced that much full-body pain, but I am serious contemplating running the race again next year!
    I don’t enjoy racing because my body doesn’t tolerate fast running well. I was always injured when I ran XC in high school, but since I started training recreationally on my own, I’ve been injury free.
    I have cut back on running this summer, mostly because I have to walk to the gym when I lift (4 miles roundtrip, since my husband and I are sharing a car at the moment) but I am hoping to pick it back up in the fall. I usually back off in the summers anyways because it’s tough to keep a consistent training schedule.

    1. That’s funny, the summer is when I have more time to run! I like allowing life to guide me in different fitness directions every once in a while, keeps things from getting too boring 🙂 And a 15K sounds scary — although after doing 7 mi, I guess I could train for that too! It is AMAZING how much a simple virus/head cold can change a run — I can’t imagine how painful that race must have been!

  3. totally doable!! I’ve always wanted to do it (my friend is from Falmouth and has done it for YEARS), but it’s never worked out. It’s funny what you can do when you put your mind to it. I trained for a half marathon a number of years ago and although I never ended up running it because of an injury, I did get up to running 10 or 11 miles, which is insane to me now! My average run these days is 4-5 miles, which is a ways further than it was last summer- I love improving! You’ve definitely come a long way- enjoy the race!

    1. I know, I put in for the lottery a couple years ago and didn’t get it — it’s a tough race to get into! Thanks so much for your words of encouragement!

  4. I LOVED your post. I am training for a 5k and got seriously sick during the training and was considering giving up on the race due to the missed work out but you have motivated me to get back to it and give it a try ! Thanks so much !

    1. Yay, I’m glad I could motivate you to get back out there! It can be tough to hit your rhythm again after getting sick but you will do it! I hope the 5k went well if you’ve already done it. If not, good luck and happy training!

  5. Love it. I attempted and completed my most terrifying event called Lakeland 50. That’s 50 miles of hilly, craggy trails and 24 hours to do it in. Sounds simple doesn’t it. Well I managed to complete it and beat that scary beast of a trail race. Now 50 miles seems insane compared to 7 miles but when I started running 5k felt like an insane distance to run. Then 10k, then half marathon, then marathon. Each jump in distance holds that same trepidation. Will I make it? Can I do it? My next challenge will be a 100k event. I’ve not chosen an event yet because that feels like an insane distance to run, hahaha!!
    Sounds like you’re going to have a great time. Woohoo 😉

    1. 50 miles sounds like so. much. torture. Haha! Congrats on completing something so amazing — I guess it is all relative. A 5k is a big deal to someone just starting out, and the goals just keep growing from there. I don’t think I’ll be doing any super long distances, but 7 was a fun challenge!

  6. Reading this entry made me think of something maybe a few other people are wondering about – I’ve heard of compression socks, but what exactly are they for? Maybe this could lead to a blog entry about some of the less common pieces of clothing or gear we may see in the gym but aren’t exactly sure what it’s for. For example those “toe shoes”, physio tape, why some people use clip in shoes for spin class – just an idea! I enjoy your blog!

    1. This is a great idea, Kara! I will definitely touch on this in a post soon. And I have turned into a full-fledged believer — I really think those compression socks saved me on my longer training runs and on race day. Thanks!

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