Thursday, January 29, 2015

4.5 weeks down...

It is hard to believe that I am 4.5 weeks into a 18-week marathon training plan, but so it is.  (This also means that race day is in 13.5 weeks!)

I originally planned on trying the training plan I am using for a month and then evaluating, so the time has come.

Outside of last week when extenuating circumstances (i.e., vomit) cause me to miss workouts, so far, the plan has served me well.  I feel like it is challenging, but not impossible.  Thank goodness January is coming to a close.  All things considered, the weather hasn't been too brutal (knock on wood) and we didn't have too much going on that I had to work around.  February will be a different story!  I have an overnight spa getaway with some girlfriends, a birthday and an 8 day family vacation in Florida to work around.  Thankfully my BIL has already scoped out running paths for me while I am in FL.

February also features the first 20 miler of the plan!  EEK!  My stomach is already in knots thinking about it.  This is why my practice of only knowing my workouts for the week is good.  I copy down the workouts off of the Train Like a Mother plan on my Ipad into my Believe training journal on Sunday nights and attempt to plan when I will do them for the week.  I very rarely peek ahead to see what the next week will bring so that I don't get too nervous!  One week at a time!  I try to dial this down to the day off - like only worrying about getting in the workout of the day down, but my mind always does wander to the big long run - which is usually the workout that makes me most nervous.

Thanks for reading! I get excited when I know people are following along and I have to say just writing this all down has made me feel more accountable to the plan and getting workouts done!

 


Monday, January 26, 2015

Marathon Training Week 4 Review

Well shit hit the fan this week and my running reflected it!

Monday 1/19
Plan says: OPTIONAL Easy 4-5 miles

What I do:  I had a 10 hour workday followed by an evening meeting at church.  I did not run, save for some kiddo chasing around the house.

Tuesday 1/20
Plan says: 1-2 mile warm up, 2 x 2 mile tempo runs with 0.25 miles recovery in between, 1-2 mile cool down

What I do:  1 hour power yoga class at lunch.

Above workout, outside, in the dark (with my knucklelights!) as follows:

1 mile warm up at 7:33 pace
2 miles tempo - 6:52, 6:46 pace
0.25 mi recovery - 8:07 pace
2 miles tempo - 6:35, 6:35 pace
1.25 mi recovery - 7:42 pace

Total: 6.56 miles, 46:33

Wednesday 1/21
Plan says: Rest or cross-train

What I do: Rest

Thursday 1/22
Plan says: Easy 6-7 miles

What I do: 0 miles.  I was exhausted after work so I laid on the couch after kids were in bed.  Went to bed early and woke up around 1 AM and started the puke fest.  Food poisoning? Stomach virus? who knows


Friday 1/23
Plan says: 4 easy miles

What I do:  0 miles. Laid on the couch with my sick 13 month old on top of me.  We were a pair!  No running.

Saturday 1/24
Plan says: 13 miles, finishing the last 15 minutes strong

What I do: Another 0 miles.  My stomach didn't feel great but it wasn't awful.  We had tickets for one of the MKE food tours so I went to that, came home and crashed.


Sunday 1/25
Plan says:  Rest

What I do:  Attempted to do one of the three workouts I missed.  I did 7 miles, 51:32 (7:22 pace).  It should have been easier than it was but all things considered, I'll take it.

Week 4 Total Mileage: 13.56
Completed 2 of the 4 mandatory workouts plus an hour of power yoga.

Monday, January 19, 2015

Marathon Training Week 3 Review

Monday 1/12
Plan says: OPTIONAL Easy 4-5 miles

What I do: 4.25 miles, 32:18. On the treadmill.  Before you get too excited that I did the optional workout for the week - this really covers Friday's non-optional 3-4 miles.

Tuesday 1/13
Plan says: Negative split 6 miles (divided into 2 3 mile chunks - run the 2nd chunk faster than the first)

What I do: I was disappointed that my usual Tuesday power yoga class was cancelled today.

I did not run today.  Monday was the third day in a row, after a long run.  I needed a rest.

0 miles.

Wednesday 1/14
Plan says: Rest

What I do:  1.66 miles on the treadmill.  Today was a DAY.  I was definitely in a funk, and I headed to the treadmill to do Tuesday's workout and get all the negativity out of my system.  Unfortuantely my day began at 3 AM, having to change pee-soaked sheets from my daughter's bed and then I was not able to fall back asleep so I was tired all day.  (On the up side, I got a lot of reading done!)  I threw in the towel after 1.66 miles.

Thursday 1/15
Plan says:  Fun workout (as defined by two pages in the book including sledding, cross-country skiing, relay races, shooting baskets, etc)

What I do:

It was a great day outside so I headed out to do Tuesday's missed workout after meetings were over at my office.  I did manage to negative split my miles -

First Chunk:  7:20 average
Mile 1: 7:15 pace
Mile 2: 7:20 pace
Mile 3: 7:25 pace

Second Chunk: 6:38 average
Mile 4: 6:41 pace
Mile 5: 6:46 pace
Mile 6: 6:28 pace

Check

Also, "fun workout" happens almost on a daily occurrence as my 4 year old loves being chased around the house.  I wasn't aware I could count that!! ha ha ha

Friday 1/16
Plan says: 3-4 easy miles

What I do:  This has been the optional workout for the previous two weeks - I did it on Monday instead of today.

I got more "fun workout" in by taking the kids to the playground and running around pulling them in a sled and chasing them around.

Saturday 1/17
Plan says: 15 miles, middle 5 at race pace (plan states that I can choose which middle 5 to do - e.g., mile 7-11)

What I do:   Since I am aiming for 7:30 pace and most of my long runs have been faster than this, my overall plan was to run the first 5 miles easy, push the next 5 miles, and run the last 5 miles easy rather than aim for a specific pace.  I felt really good during most of this run (the last 2 miles were challenging) and the weather was amazing.  Most of the ice/snow had melted so I could run on bare sidewalk or street for 90% of the run.  I also ran this in the morning.  I made the multi-grain muffins out of the Runners World Cookbook and had two of those, each with cashew butter, a bottle of water and a cup of coffee before heading out.  I didn't feel as sluggish as I normally do on morning runs.  I also ran in my Saucony Triumphs and it went well.

First 5:
Mile 1: 7:34
Mile 2: 7:20
Mile 3: 7:27
Mile 4: 7:24
Mile 5: 7:20

Middle 5:
Mile 6: 7:01
Mile 7: 7:06
Mile 8: 6:56
Mile 9: 7:12
Mile 10: 7:03

***Ate a Chocolate Gu and had half a water bottle****

Last 5:
Mile 11: 7:37
Mile 12: 7:41
Mile 13: 7:31
Mile 14: 7:14
Mile 15: 7:05

Total: 15.09 miles, 1:50:05 (7:18 pace)

Sunday 1/18
Plan says:  Rest

What I do: My BIL was visiting from FL so we went out to brunch.  I stuffed my face with two plates of food, had two mimosas and went home and took a nap.  It was glorious.  0 miles.

Week 3 Total Mileage:  27.01 miles
Completed the 4 mandatory workouts. Yay!

Thursday, January 15, 2015

My Internal Conversation During a Long Run (Subtitle: I've never been diagnosed with ADHD)


Mile 1: AH! It is so nice outside!! {Note: it was 27 degrees} This sure beats the treadmill! I love running!  Ugh...why don't people shovel the path? Well, if I lived here I would probably not shovel the path either.  Guess I'll run on the road.  Good thing the Packers are playing and traffic is light! I'm guessing the trail is not optimal to run on. Now what? I cannot go back and run 14 miles on a treadmill.  I will die.  Head toward high school loop.

Mile 2: Ugh. Mile 1 was too fast.  I am going to have to slow down.  How am I going to run 12 more miles?  I think I have to go to the bathroom. No...i went before I left.  No...i definitely have to go.  Where am I going to go to the bathroom? Cousins.  I'll go to Cousins Subs.   Where is the restroom there? Is it going to be obvious that I'm only there to use the restroom? probably.  I'll go to Pick N Save instead.  UGH! WHY DOES NOBODY SHOVEL THEIR SIDEWALKS!"

{bathroom stop at Pick and Save}

Mile 3: "Ok.  This dead end street is nice.  I can do a few laps on this street.  Let's see...I'll do 3 circles of this street and get to 5 miles and then head back to the high school and finish in another neighborhood.  I wonder why this street is a dead end.  

Mile 4: Random Taylor Swift song pops into my head and I sing along...in my head...'Boys only want love if its torture...Don't say I didn't say I didn't warn you.  Boys only want love if its torture...Don't say I didn't say I didn't warn you'  Am I too old to listen to Taylor Swift? i kind of really like this song.  Hmmm...  UGH. this run sucks.  Why the hell am I out here.  It's kind of cold.  I think my feet are wet.  How am I going to run 10 more miles?  How am I really going to run a marathon in 16 weeks?  Why did I say I was going to do this?

Mile 5:  I think these shoes are done.  They really do not feel like there is any cushioning or tread left. Panic.  What shoes am I going to train in?  Can I really do long runs in the other two pairs of shoes that I have?  Do I buy another pair of asics?

Mile 6:  These high school laps are ok.  If I can get to 10 miles running around here, I can make up the remaining 4 on my way home and around our neighborhood.  OK. so the sidewalk is drifts here. back to the road.

Mile 7-8:  I'm kind of hungry.  Do I eat my Gu?  I wonder if my water bottle is still where I left it.  I wonder if anyone is watching me run laps around the high school and thinking i am insane. Is that approaching car going to move over for me...ugh no. ok. thanks buddy.

Mile 9: I'm just going to eat the Gu.  My legs hurt.  Mmm! Peanut butter Gu is pretty good.  I think I can do two more laps around here.  Hi guy with dog.  please move out of the way....ok not going to be room to pass him without going through huge snow mounds...move to the street.

Mile 10:  Only 4 more left.  I can do 4 miles easy.  One more lap around here and time to head home. oh man...i am going to finish that marathon and feel like such a rockstar!

Mile 11:  Laps done! Let's get home!

Mile 12:  My legs are really tired.  I will be home at 13 miles.  Maybe I'll just do 13 miles today.  13 isn't that different than 14 right?  Well then I have to say that I only did 13 miles.  I can do 14 - just go into Danell {neighborhood next to ours} and run through there.

Mile 13:  Ok...only 0.75 left.  Oh look there is a guy running!  I've never seen him before.  {Old lady shouts to me "you can beat him"} thanks lady. I really want to respond saying 'I just saw him leave his house and I've already logged 13.5 miles.  I don't care.' but that would be mean. I smile and wave

Mile 14: Arms up!  I made it.  Running is so awesome.  I love long runs :P

Monday, January 12, 2015

Marathon Training Week 2 Review

This week was a little all over the place.  I completed the four workouts, but not on the days planned.  I struggled mentally this week!  I also retired a sports bra after some major chafing and my asics shoes for long runs.  With 422.2 miles on them, they aren't as cushy as they once were.

Monday 1/5
Plan says: Easy 4-5 miles with 6 strideouts after

What I do: 0 miles.  This week kicked out with subzero temps AND our Y membership expired 12/31/14.  We consciously chose to let the Y membership expire because we were not using it much, prices were going up and quality was WAY down, but the Y provided my emergency treadmill.  I decided to join the new Planet Fitness in our 'burb for emergency treadmill use but then forgot that the hubs had a night meeting so I had to stay home with kids.

Tuesday 1/6
Plan says: 1-2 mile warm up. 3 miles at tempo pace. 1-2 mile cool down. (5 - 7 miles total)

What I do: 1 hour of power yoga at lunchtime.  We had a 2 week break from power yoga over the holidays and my body could tell!

Temps were below zero (before factoring in windchill) so I hit up Planet Fitness after kids' bedtime. At $10/month, I wasn't expecting much but was pleasantly surprised at how many treadmills they had!  I get bored easily on treadmills and like to push buttons after every mile to motivate myself, thus why the 3 tempo miles varied slightly.

1 mile warm up 7:47 pace
1 mile at 0.5% incline and 7:14 pace
1 mile at 0.5% incline and 7:09 pace
1 mile at 1% incline and 7:09 pace
1.36 mile cool down at 7:47 pace
Total: 5.36 miles, 40:00

Check.

Wednesday 1/7
Plan says: Rest

What I do: Rest.

Thursday 1/8
Plan says:  7 hilly miles as 10 minute warm up; Intervals of 6 x 2:30 in zone four (zone five being a sprint) with recovery as needed; 10 minute cooldown.

What I do:

10 minute warm up at 7.48 pace, 0.5% incline
2:30 at 6:54 and 1.5% incline
1:00 recover at 0.5% incline and 7:48 pace
2:30 at 6:54 and 1.5% incline
1:00 recover at 0.5% incline and 7:48 pace

2:30 at 6:54 and 2% incline
1:00 recover at 0.5% incline and 7:48 pace
2:30 at 6:54 and 2% incline
1:00 recover at 0.5% incline and 7:48 pace

2:30 at 6:54 and 3% incline
1:00 recover at 0.5% incline and 7:48 pace
2:30 at 6:54 and 3% incline
1:00 recover at 0.5% incline and 7:48 pace
11 minute cool down at 7:48 pace, 0.5% incline

5.61 miles and 42 minutes

While I completed the workout, i fell 1.4 miles short of "7 hilly miles".  I'm guessing I should have done more of a recovery and then maybe I would have hit 7 miles.

Check

Friday 1/9
Plan says: OPTIONAL 3-4 easy miles

What I do:  Rest.  The hubs and I had a business dinner to attend this evening so no running for me.

Saturday 1/10
Plan says: 14 miles

What I do:  Make up for Monday's missed workout on the treadmill.

4.5 miles at 8:00 pace
followed by six 30 second "strideouts" at 6:54 pace and 30 seconds at 8:00 pace

Total: 5.3 miles at 42:00

Sunday 1/11
Plan says:  Rest

What I do:  14 miles.  Sunday was the warmest day of the week, hitting 30 degrees!  After a week of subzero temps, this honestly felt downright balmy!  Although the temps were nice, the paths and sidewalks were NOT so I ended up doing most of this 14 miles as laps around our high school, where each lap is a little over 1 mile.  This was nice to be able to stash my water bottle and circle to it.  I ended up eating a Gu at Mile 9. I still am not doing great with my pacing, and starting out way too fast.

Mile 1: 7:14
Mile 2: 7:22
Mile 3: 7:17
Mile 4: 7:15
Mile 5: 7:21
Mile 6: 7:26
Mile 7: 7:25
Mile 8: 7:27
Mile 9: 7:18
Mile 10: 7:26
Mile 11: 7:27
Mile 12: 7:10
Mile 13: 7:24
Mile 14: 7:12

Total:  14.05 miles, 1:43:05 (7:20 pace)

Week 2 Total Mileage:  30.32 miles
Completed the 4 mandatory workouts AND an hour of power yoga. Yay!

Sunday, January 4, 2015

Marathon Training Week 1 Review

Unlike my TBT period, I am not trying to hit a certain mileage point each week, but rather, do the four necessary workouts that are prescribed by my plan.  Bonus if I get the 5th optional one accomplished.

Of course the first week I was hit with a bunch of roadblocks, some out of my control, and some completely my own fault.  Our mild WI weather turned into freezing cold temps.  My sore throat that I have had for a few weeks ramped up.  I had to take both kids to the doctor for ear checks.  I forgot my sports bra at work, I had a little too much fun New Year's Eve....

I thought I would detail a little bit more than the straight up facts with my marathon recaps.

Sunday 12/28
Plan says: Rest

What I do: Rest

Monday 12/29
Plan says: Easy 4-5 miles

What I do: Try my hardest to slow down my pace even though I want to speed up to get this thing over with because it is SO COLD outside.  It is 7 PM, my kids are in bed, it is cold, dark and I'm running boring laps around my neighborhood, wiping snot from my face.  In the end, I ran 4.48 miles in 34:28.9 (7:42 pace).  Check!

Tuesday 12/30
Plan says: 1-2 mile warm up. 2 x 1.5 miles at tempo pace with 0.25 mile recovery after eacy. 1-2 mile cool down. (5.5 - 7.5 miles total)

What I do: It was another cold day so I packed up my stuff to run mid-day at my office so at least I have sunshine.  In the process of getting dressed, I realized that I forgot to pack a sports bra.  I jog and jump around my office to see if my regular bra can hack it.  Alas, my post-breastfeeding-2-babies-boobs are not quite small enough to venture out sans sports bra.  Ok.  Regroup.  Will run laps around the neighborhood after kids are in bed.

Except.  I get a call from daycare that my oldest child's ear hurts.  Call doctor and get her in at 6:45 pm.  (Bedtime is 7).  Then remember that I was supposed to schedule an appointment to get #2's ear rechecked as he just finished antibiotics for an ear infection so haul everyone up to doctor's office.  Kids are in bed by 7:45.  It is super cold by this point and very dark so I regretfully make the decision to do my workout indoors.  Pack back in the car to head to the Y and finish my workout by 9 PM. SO.TIRED.  (P.S.  Why do I run so much slower on a treadmill? This workout was hard for me!)

1 mile warm up (at 8:00 pace).
1.5 miles at 1% incline and 7:30 pace (not my tempo pace, BTW)
0.25 mile recovery at 8:00 pace
1.5 miles at 1% incline and 7:30 pace
1.25 mile recovery and cool down at 8:00 pace
Total: 5.5 miles

Check.

Wednesday 12/31
Plan says: Rest

What I do: Rest. And party. Too much. (Honesty, right?!)

Thursday 1/1
Plan says:  10 minute warm up. 2 minutes running in Zone 4 (Zone 5 is a sprint) followed by 2 minute recovery.  Repeat.  4 minutes running in Zone 3 followed by 2 minutes of recovery.  Repeat. 10 minute cool down.

What I do: I considered bailing on this as I was not in great shape after NYE.  Maybe it was all of the inspiration pouring through my Instagram account, but after the kids were in bed, I decided to get out there.  I was glad I did.  I did the above workout exactly as stated and racked up 5.5 miles in 40:02.8 (7:16 pace).

Friday 1/2
Plan says: OPTIONAL 3-4 easy miles

What I do:  BAIL.  My sore throat ramped up earlier this week so I went to the doctor to get it checked out.  She swabbed me for the flu. I decided to get extra rest to be as good as possible for my long run.  0 miles. Flu swab was negative (as I anticipated...I was sick, but not THAT sick!).

Saturday 1/3
Plan says: 12 miles, with a strong 10 minute finish

What I do:    We woke up to a blanket of snow! I headed out for 12 miles and of course, it started snowing.  The temps were in the 30s so I was dealing with wet snowfall paired with slushy, clumpy snow.  I mixed it up between trails that were difficult to go through due to heavy snow and roads that were a bit slippery in spots due to the falling snow/slush.  Due to the conditions, I did not pay attention to my pace. It is obvious when looking at my per mile paces below where I was running on snowy trail (slow) and streets (faster).  In the end, I was pleased with the result...and I was TIRED.  My shoes are still soaked through 24 hours later!

Mile 1: 7:40
Mile 2: 7:28
Mile 3: 7:25
Mile 4: 7:31
Mile 5: 7:09
Mile 6: 7:02
Mile 7: 7:07
Mile 8: 7:23
Mile 9: 7:45
Mile 10: 7:11
Mile 11: 7:17
Mile 12: 7:09

Total:  12.04 miles, 1:23:23 (7:21 pace)

Sunday 1/4
Plan says: Rest

What I do: Rest

Week 1 Total Mileage:  27.53 miles
Completed the 4 mandatory workouts. Yay!

Friday, January 2, 2015