J&A Racing Ambassador, Steph Rice, is currently training for the Yuengling Shamrock Marathon. We asked her to take a few minutes to describe her training. Who can relate? What has your training looked like?
It’s that time of year again: Shamrock training season! This is my absolute all- time favorite marathon, and I have run many. The course is flat and fast, has a lot of spectator support, and has the best beach after party ever.
Training for the Yuengling Shamrock Marathon began around the New Year for me (roughly 12 weeks). I have slowly increased my weekly mileage since then. I run two “faster” workouts during the week and a long run on the weekend. I fill the other days in with easy runs and take one day completely off from training. I have found that my body needs a complete rest day each week. I also strength train 2-3 times a week, and I have noticed its benefits in my injury prevention and speed.
The workouts and miles aren’t the only important aspects of my training. I make sure I recover adequately from my workouts by: stretching A LOT (including foam rolling), icing my sore muscles (when necessary) and taking lots of Epsom salt baths (because ice baths just really aren’t my thing). Recovering adequately from training runs helps me reduce the chance of injury or burnout. Resistance training and band work have also been key in my injury prevention.
Nutrition is also important. I make sure that I’m getting a good variety of high-quality foods to replace the nutrients lost during my workouts. I hydrate by drinking almost my entire body weight in water every day (fluid ounces). I hydrate especially well, before, during and after long runs making sure I also replace lost electrolytes. Depending on how long the run is, I take Nuun and energy gels with me as well. Runger is a real thing! And I make sure to fuel up after my runs. My favorite post long run fuel is a protein shake with peanut butter and banana! I have experimented with a lot of different types of fuels for before, during and after runs. Everyone is different and what works for me may not work for you. It is best to practice this regularly so that you are prepared for race day!
Four more weeks of training. Good luck runners!
Fun facts about Steph:
- 2019/2020 J&A Racing Ambassador
- mom to three boys (make that four if you include dogs), and her husband is in the Navy
- from Massachusetts and prefers the cold weather
- worked in Immunology research before she had her second son
