Marathon Training - Week 13

Theme for the week: back in the groove. Almost!

Running miles: 20.5

Biking miles: 7 (hoping to get two sessions in next week, up for none the previous two weeks)

Core or yoga: Goose egg

This week's long run was much better than previous ones. Even if it was only 10 miles. I needed a good long run to mentally prep for next week's 18 miler. I need all the good mojo I can get.

All smiles, even if a lot sweaty. Because right after I showered, it was time for lunch, pedicures, and shopping as a pre-birthday celebration.

More to come on the birthday next.

 

Jilly Bean

Marathon Training Week 8

And all is going awesome. I missed out on the core workouts for the week, and struggled to get the mileage in due to work. Missing a mile or two is better than missing the entire run. I'm getting better with acknowledging the work/life/run balance.

AND I had a great 13 mile run on Saturday. Yes I said great and 13 in the same sentence.

The run had some crazy hills right in the middle. I mistakenly got to the top of the first one and thought we were done with climbing. Whoops for not reading the map closely enough, but maybe it was better that I didn't know.

I have to give it to them, the MTT program is run very well (even though we had to change our starting location because of Redskins Training Camp). Gummy bears, pretzels, powerade and smiling volunteers at every SAG make this go so much easier. And they know how to plan some crazy routes. I'm definitely seeing parts of the city I have never seen.

And I had a great group of people to run with and another to chase at the end. And a shot block did wonders at mile 9.

I have to say this run made this whole thing (marathon) seem attainable.

 

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Marathon Training Week 7

Yes, I know I'm behind. I'm over it.

I headed to NC for the weekend to pick up Little Dude and help celebrate my Mom's 70th birthday. We sort of surprised her we me coming in and a small party at my little sis's house. And I got to spend some time trying to snuggle the little man B in the helmet (if I could steal him from my sister or Dad).

Overall, for the week, I did well with getting everything in, but I was just tired so most workouts happened in the evening. I also got in some core workouts and push-ups, because everything is just weak.

I'm not gonna sugar coat it, another long solo run just sucked. It was only 8 miles but I struggle with these. Let's blame the humidity, 89% again.

At least the scenery was great. I stopped to take a few pictures, and even saw a few things that I had never seen before. Like this great path that connects Reynolda Village to Wake Forest University. The campus was moved from Wake Forest, NC to Winston-Salem greatly in part to influence by the Reynolds Family, hence the close proximity of the two. And that's enough random history for the day.

As a high school student, I spent many hours on this campus studying in the library, because let's just face it. It's much cooler to be on a college campus than anywhere else if you have to study and you are 17.

The above picture is Wait Chapel and tons of construction. I can't believe how much the campus has grown. And below are the front and back of the library I spent many hours in ... I promise Mom.

And below are shots from Graylyn International Conference Center, an estate built in the 20s for the Bowman Gray family. The Grays were famous for Bowman Gray Hospital, Bowman Gray Stadium (NASCAR short track), and leadership within RJ Reynolds Tobacco. I promise, I'll stop with the history.

The pool I so wanted to jump into on the estate.

And finally back to Reynolda House & Gardens.

I love that going back to these places made me revisit some of their history ... even though the run stunk.

 

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What's happening?

So, I've been really slack at blogging. Summer is in full swing with pool time, baseball games, a work conference, some mindless reading, and oh, I signed up for another race.

But not just any race, a stinking marathon. I made my best friend K promise me at she would never let me do this after we saw the Shamrock marathoners with such pained looks on their faces in the home stretch. But somehow she failed me, or maybe it was hubby when I casually mentioned that the training team signs up were ending soon and he said to go for it. I mean what is wrong with my support network supporting me right into this insanity.

Thank goodness for new found friends who help with training plans because I signed up for the intermediate rather than novice team. Again, what was I thinking? Kathryn from Run, Eat, Play RVA convinced me that Run Less, Run Faster would be an awesome compromise for the intermediate mileage with cross-training.

So we have finished week three. I managed two sessions on the indoor trainer last week and even got up early before a conference to run.

Just a few glorious sites on my five mile run through the Mall. I was not happy at myself for staying up too late the night before, but this run was amazing.

Not bad for the week, 3 runs (2 at tempo, curses to RLRF for this faster pace) and 2 cycling sessions. I didn't manage to get in a strength session, but that is on the plan for this week. Baby steps.

I'm still scared to put this on my car. Sticking in to the car somehow makes it really real.

 

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How did your week go? Foggy with a chance of ...

I definitely need to figure out a way to take more pictures. My blog posts are way too boring. Sorry, I will hopefully figure out something to break up the monotony.

After last week's 9 miler, I was worried about the knee. So when I'm worried, I don't post because I don't want to admit anything can be wrong.

Rather than run my scheduled 3 miler on Sunday, I took a pseudo rest day. I did end up walk/jogging a mile while chasing Little Dude around the block on his bike. The knee felt okay, but I kept up with foam rolling and icing. I spent almost the entire evening on my feet cooking 3 different meals: chili, lasagna, and taco meat. A few meals for the week and some for the freezer while the hubby was at the Redskins playoff game.

Since Sunday was a rest day, I could run on Monday and try to make it to yoga on Tuesday. Instead of 7, I backed off and did a conservative 6 miles. Knee felt okay, bonus.

Crazy,stressful day at work, check. Gentle yoga on Tuesday, check. Preschooler gets sent to the principal's office for saying threatening words to another student, check. Mommy needs a drink, check.

The rest of the week went as planned, 5 miles on Thursday. Rest days on Wednesday and Friday.

I'm trying to remember to do my plank a day with about a 50% success rate. I really need to set an alarm of something so I can remember to do this.

So, on to Saturday's long run. I was not feeling this run at all. My dear hubby (insert sarcasm) stayed up until 1:45, which means I slept fitfully because of the TV on downstairs, then woke up when he came to bed. Then he had the nerve to snore. Not a good's night sleep, and woke up before the alarm at 6:30. I really thought about bagging it but I had the route sheets for 3 other people. And it was foggy, and I couldn't decide what to wear because it was 50 degrees.

Thanks Run Pretty Far for summing it up for me.

So, with an extra shirt option in my bag, off I went. We rolled back this week to 7 miles. Now only if we hadn't gotten lost, and made it closer to 8 miles. I ended up with 7.63 miles in 1:16. Not bad, and there were Oreos at the SAG. Glad I went, and the knee felt fine.

Fingers crossed that I am back on track. I really need to not race during a training cycle to make sure I stay healthy.

And one more thing that made me laugh out loud.

And what tricks do you use to remember to plank? I need help.

 

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Weekly Recap

I have to admit that I was still on a bit of a runner's high after last week's great race. This week was crazy busy with work and fundraising commitments so I only got in one run, and of course it had to be on the treadmill. But one run is better than no run.

Courtesy of One More Mile.

The longer the week went, the more I felt those around me were insane. It was one crazy thing to work through after another. It does give me one more reason to enjoy running.

This also made me smile, but now I can't find where I got it from. Facebook I think.

To shake things up a bit, and because I still wasn't sure race was next on the plan, I did a speed interval run on the treadmill. 3 miles in 30' with 6 30 second sprints midway through. I felt good during and after, until the next day. My quads were sore for two days, which made me very happy.

On Saturday, I stalked another training team (found them on FB) and ran 5ish chilly miles with a half training team. There were about 35 people there and most had just finished training for the Richmond Half. I fell right in with a girl running 9:40 and it felt comfortable. We came across a gorgeous landmark I had never seen, the Virginia House.



The crazy thing was the first 3 miles were all 9:38. I am never that consistent, and I was explaining this to a friend exactly at 9:38 am. Should have bought a lottery ticket. Ended up with 4.72 miles in 45 minutes. I will definitely be joining this group again.

I did finally jump in and sign up for my first half, the Anthem Half at Virginia Beach over St. Patrick's weekend. It's a flat course, I have access to an easy training group, and it just felt like the right one to pick for my first.

I spent a little time with my girlfriends and James Bond on Saturday night. I highly recommend Skyfall for the suspense and drool factor. Watching Daniel Craig for 2+ hours doesn't really have a downside (glad hubby doesn't read the blog ;)).

Because of early darkness, a commuting hubby, and signing up for the half, it looks like I will be running a long run on Saturday and a shorter one on Sunday. This will make the week more doable. Still ironing out the training plan, so feedback is always welcome.

I did run a speedy 3.1 tonight (28:42). My fastest 5k time yet, but I'm going to attribute part of it due to the need to pee. But it did feel easy. Still can't believe I have a little speed in my legs.

Well this got longer than I wanted. As I have been in pjs since my shower at 6, it's off to bed. Nighty nite.

 

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Say it ain't so and longest run yet

I started to feel it Sunday night, but kept thinking no. This isn't happening. My ITB isn't hurting.

And then I woke up Monday morning unable to walk normally down the stairs. I had to side-step because bending my knee was painful. I started the cycle of icing, stretching, Advil, and wearing my ITB strap.

And magic happened. It worked and my knee felt fine for Tuesday. I decided to try for a run with knowing I needed to stop with the least bit of a twinge. And absolutely NO twinge, pain, or otherwise.

3.5/34:41/10:35 pace

Whew, I am so glad I didn't set my knee off. I was afraid to even think it, but crisis averted. Stay smart and healthy has to be the plan.

My best bud ran with me on Thursday for a meandering path through the neighborhood, but we started a little late and ended up in the dark. Which did not bode well for my bud as an acorn tripped her up and she flew through the air. She landed hard, but escaped without injury.

 

4.51/48:20/10:42 pace

So then I was on for my longest run EVER, 6.5 miles. It ended up being with my running group, but a solo mission because there wasn't anyone at my pace. I was prepared for this, and have started waiting to turn my iPod after the first couple of miles. The run went better than expected.

And no pain!

6.53/1:06:57/10:15 pace

14.54 total miles

 

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One more week before the 10k

3/19 - 2 mile Run (22')
3/20 - 0.6 mile Elliptical (15') & Gluts & Abs (40')
3/21 - 3 mile run (31') - so needed this run to escape a horrific preschool meltdown
3/22 - Silent Auction with running group. I almost didn't recognize many of the girls not in running clothes. 😃
3/23 - planned day off, but lots of jumping around while watching the Tarheels
3/24 - 6 miles (68') with the Mother Runners on the reverse route for the race
3/25 - Lots of stretching and some push ups

11.6 miles
1134 calories
2:56 total time
4 workouts

Weel in Review 3/12-18

3/12 - 2 mile Run (21') - another sucky run, the cadence alarm went off way too much
3/13 - Family in town & I needed a nap from the time change
3/14 - Gluts & Abs (40') - awesome burn
3/15  - 2.5 mile run (26') - awesome run with major cadence improvement
3/16  - 0.7 mile walk (13') before UNC basketball, something is better than nothing
3/17  - 5 hilly miles (57') with the Mother Runners
 3/18 - Lots of stretching and some push ups

10.2 miles
 1299 calories
 2:33 total time
4 workouts

Week in Review

3/5 - Planned Rest
3/6 - 2.01 mile Run (21')
3/7 - Gluts & Abs (40') & Elliptical (10')
3/8  - Unplanned rest - too much work and family in town visiting
3/9  - ACC Basketball - I got some exercise jumping around in front of the tv
3/10 - 4.1 mile run (46') - horrible run, lots of hills, couldn't find my cadence
3/11 - Lots of stretching and some push ups

6.1 miles
956 calories
1:57 total time
3 workouts

What went well:  Made the choice to do the strengthening rather than logging the miles.  I must do this to get stronger and keep the pain away.
What went wrong:  The long run sucked.  I know 4 miles is not long for most runners, but this is baby steps for me.  I need to learn when I can't get my cadence to realize it's okay to walk and reset what I'm doing.  I think if I can do that, I can run longer without stressing my ITB.

Week in Review 2/27-3/4

2/27 - 2.01 mile Run (21')
2/28 - Elliptical (15') & glut and core strengthening (40')
2/29 - 2.01 mile Run (21')
3/1   - 2.59 mile Walk (42'). Gorgeous day for an outside walk.
3/2   - Planned rest day  - well day home sick with no voice.
3/3   - I decided to take another day off while I battled sinus/throat issues.
3/4   - 4.1 mile (Run 42') treadmill run with haywire GPS that thought I was outside.

11.28 miles
987 calories
3:01 total time
5 workouts

Week Recap 2/20-26

2/20 - 2.01 mile Run (21') and survived in a regular bra. Need to start double-checking my gym bag.
2/21 - Skipped this two weeks in a row. I must take better care of my butt.
2/22 - 2.01 mile Run (21') with a consistent cadence. I WILL figure out how to get this cadence thing down.
2/23 - 2.52 mile Walk (45'). Should have been outside for this one because the weather was gorgeous, but didn't leave work earlier enough to be in daylight. :(
2/24 - Planned rest day
2/25 - SCAN 5k 3.14 mile Run (32') awful wind and a three lap course weren't great, and the ITB wasn't happy at the end. But great cause against child abuse and my little guy ran is first one mile race. Made it all worth it.
2/26 - 60' Intermediate Yoga for Runners video. Oh my gosh. Tough lunge series, but just what I needed.

Only one missed workout, but must get those strength exercises in this week.

9.68 miles
809 calories
3:00 total time
5 workouts

Week Recap 2/13-2/19

I am trying to hold myself more accountable for getting in all my planned exercise.  So here goes:

2/13 - 3.06 mile Run (33') terrific cadence
2/14 - Unplanned rest day, should have been abs/gluts day
2/15 - 2.19 mile Run (24') last day of run/walk intervals
2/16 - Another unplanned rest day, let work get in the way of walking
2/17 - Planned rest day
2/18 - 2.06 mile Run (22') this was almost too easy. First run without intervals in way too long.
2/19 - Planned rest, wasn't brave enough to try a hip hop class this morning.

Gotta do better next week.

7.21 miles
641 calories
1:19 total time
3 workouts

Week Recap 2/6-12

I am trying to hold myself more accountable for getting in all my planned exercise.  So here goes:

2/6 - 2.45 mile Run (28') still run/walk intervals
2/7 - 40' Gluts & Abs workout for core fitness (and to help with the ITB)
2/8 - Off to celebrate my best friend's birthday (missed a 30' walk here, but spending time with her was well worth the miss)
2/9 -  2.43 mile Run (27')
2/10 - Planned rest day
2/11 - 1.84 mile Run (22') almost the end of run /walk intervals
2/12 - 60' PITAIYO w/ cardio intervals at Lululemon (I love these classes because you have a different instructor each week, and often a different type of yoga or activity.  Nothing like keeping your body quessing.)  This workout deserves it's own blog post.  It was insane, but fun.

Not too bad for a crazy work week and a birthday celebration.  Only missed one walking workout.

6.72 miles
599 calories
1:57 total time
5 workouts